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#WOD: 3 rounds in 15 min, dbl KB front squats + 5 C&P each side + 5 pullups. Then 20 min #rowing 4,587m.

Couldn't keep the appointment this week for CrossFit Elements #3, so had to improvise at home.

Am still a believer in CST's 4 x 7 protocol, and today was more of a "moderate effort strength day" (metcon tomorrow, yay). So kept the heart moving, but not lungs gasping:

  • 24 kg KBs, for dbl front squats (106 lbs), 5 reps
  • Clean and press, same KB, 5 singles each side
  • 5 semi-kipping pullups (using a doorframe bar, not much legroom to kip)

3 rounds of the above, with a set or two of sumo deadlifts -- 15 minutes.

Then, 20 minutes on the WaterRower, including an abbreviated technical warmup, 4,587 meters. HR in the low to mid 140s while rowing.

Last night, a low to medium intensity "compensation" day: 39 minutes of 12 kg KB juggling, jogging, and 3 rounds of FlowFit.

Hoo rah.

Filed under  //   CrossFit  
Posted May 19, 2010
// 0 Comments
 

16:14

CrossFit Elements, session one, after reviewing technical points of new movements (olympic bar deadlifts, various presses and squats, kipping pullups, and the really lovely 24" box jumps and jumping pullups).

Was moderately gassed after just one round, struggling on the second. Was convinced could not get through the third, and waved off Mike, my good natured physical terrorist, at its end.

Took the option to finish up the 4th and final round after a bit of recovery breathing (elbows on knees, imitating a furnace bellows). 16 minutes and 14 interminable seconds.

The iPhone 3G camera doesn't pick it up, but the skin around my eyes is a nice shade of resolving bruise yellow-green.

C-Y-A-N-O-S-I-S. As in "oxygen debt."

Going for time...all the difference in the world.

Good times.

Filed under  //   CrossFit  
Posted May 4, 2010
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