We had a pretty straight-forward workout today — shoulder-press strength work, and rowing.
3-3-3-3 Shoulder Press (75% of Max)
We did 75% shoulder presses two weeks ago and I used 89#. Did the same today.
3 Rounds of:
Row 500 Meters
Rest 1 Minute
I looked at the whiteboard to estimate what I thought my splits should be. I was shooting for 1:45ish. I went out too fast and, by the third split, I was struggling. Afterward, my quads were so shot that I could barely walk to the car, though I was fine once I rested.
Splits: 1:40, 1:45, 1:57
We continued our shoulder press strength workout today, stepping up the weight, and decreasing the number of reps. I did five sets of 3 reps with a weight of 89#. I had poor-ish form, but got every rep, except the very last one. I guess I had the perfect weight. This puts my 1RM at about 120#
The WOD was 5 minutes of Tabata intervals (20sec work / 10 sec rest) on the rower using total calories as the score. I know I’m a pretty strong rower, so I looked at the scores and thought that I’d try to do at least 7 cal per interval. My first round was 8, and I had 9 cal on a few. Total score: 84. Tired but happy.
The workout today was hard, but didn’t leave me completely comatose for the next half-hour.
6 rounds of:
30 sec. rowing (count calories), 30 sec. rest
30 sec. wall balls, 30 sec rest
30 sec. mountain climbers (count each foot), 30 sec. rest.
In the first round, my rowing power was 13 cal, and was down to 8 by the last. I started with a 14# med ball, but I could barely do the exercise by the third round, so I switched to a 10# ball.
Score: 400
After the WOD, we had a gymnastics fundimentals lesson, where we learned the hollow and arch positions. We learned them on the ground by doing hollow hold/rocks, and arch holds/rocks. I could barely do the hollow hold, and couldn’t get a single hollow rock. My back strength is quite lacking. Something else to work on. *Sigh*
Quick workout today.
WOD:
Row 2,000 Meters for Time
About a year and a half ago, I rowed a 2k in 9:32. I definitely did not know what I was doing on a rower at that time, well, I still really don’t, but I’ve gotten some good tips from the CrossFit C-Ville trainers, and from the CrossFit Journal. I started out with a pretty quick pace, and probably should have been a little bit slower. I stopped rowing two times, and was slacking a lot on a number of pulls towards the end. I pushed through, finishing with a time of 7:45. I’m pretty happy!
Yesterday’s workout didn’t require any kettlebells, boxes, olympic lifting, or tractor tires, so I was able to follow it to the letter. We were asked to do 7 1-rep max weighted pull-ups. The AFC doesn’t have dip belts, so I had to hold a barbell between my feet to add weight to my pullups. I warmed up with about five minutes of running, then did the WOD. I guess this was a PR since I’ve never done this workout before. My reps were 10#, 15#, 15#, 20#, 25#, 25#, 25#. Afterward, I did 3000m rowing in 14:07 and some elevated push-ups. I felt like I had a successful day.
I tried to do crossfit again yesterday.
“Elizabeth”
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
This seemed a lot harder than my last one. First, I don’t know the Olympic lifts, so doing 21 cleans was pretty daunting. Someone at the gym who did undergraduate weightlifting gave me some good tips after he noticed my horrible form. After doing the first 21 cleans poorly, I stopped. Later I realized that I should have substituted 2X squats instead. The other workout in Elizabeth is ring dips. I don’t have access to rings so I did regular dips instead. Since ring dips are so much harder than regular dips, I should have done twice as many, but I was already doing 10lb. (the last 9 reps @ 8lbs) assisted dips and getting tired. I’ll work my way up to it. I added some rowing to my workout too – 1000m @ 3.5 resistance in 4:54.1