This week, I’ve made it to 3 CrossFit workouts and 2 training runs. No wonder I’m sleeping a lot.
Membership has been on the rise since the first of year. The rise in popularity can be attributed to several reasons including commercials, Biggest Loser Bob, CrossFit games televised, rise in blogs and magazine articles, etc. In fact, Bob Harper is on the cover of Men’s Fitness magazine and he proudly gives credit to CrossFit for increasing the intensity of his workouts. I give credit to CF for making me feel invincible. Now all I have to do is get my nutrition under control.
1. Press (strict press up from shoulders. No use of legs)
5 x 1 (22#, 27#, 32#, 37#, 42#)
2. Push Press (slight bend at knees, minimal use of legs)
5 x 1 (47#, 52#, 57#, 62#, 67#)
3. Push Jerk (dip, drive through hips, full use of legs/hips)
5 x 1 (72#, 77#, 82#, 87#, 92#Failure, Max)
Must increase weight every set. For example: If your last weight for press if 95 then start push press at 100.
I actually did this workout as prescribed. Apparently, according to my trainers, I have fairly good form on my lifts and because I had good mobility in my shoulders, I was able to increase the weight all the way with each set.
3 Rounds for time of:
- 50 Air Squats
- 400m Run
It was a terrible workout. I got the running rounds, but a cold achy quad turned into an entire cramped up leg so the air squats turned into situps. It was pitiful. The rest of the tuesday…yes tuesday wasn’t much better. They should know better than to put Valentine’s Day on a tuesday.
- 60 Cal. Row
- 50 Hand Release Push-ups
- 40 Box Jumps(16in)
- 30 KB Swings(25#)
- 20 Front Squats(62#)
- 10 Muscle-ups *Sub for muscle-ups is 3 pull-ups, and 3 Paralette dips for every 1 muscle-up. (And sub for me is to do ring rows instead of pull ups….stupid rhabdo)
Time today: 19:00 even. This one knocked me on my butt. I’m feeling those squats and Kettlebell swings.
Tomorrow is a team workout. I had better get some sleep if I’m going to make it to class.