A day late posting this one but hey I’ve got more to do than workout and sit in front of a computer all day. Although that sounds like a job I wouldn’t mind having.
So yesterday even though I didn’t Rx the workout I still got all the rounds complete. I think that next to partner workouts I enjoy workouts that have a set goal to complete the best. The AMRAP ones are ok but I always feel like I failed because I never feel like I got enough rounds or reps in.
Here’s the workout:
4 Rounds of –
20 Hollow Rocks (I end up with sit-ups.)
15 Push Press 95/65# (I did 55#)
10 Box Jumps 30/24″ (I did about 18″ I think)
I think with a few months practice this workout could easily be my first Rx’ed workout.
Who am I? I don’t know anymore. I don’t get up before daylight to workout before I go to work. I make fun of people who do that.
Well not anymore, I was up and leaving the house by 4:30 to make it to the 5:15 class. So that I could workout before I had to be at work. You know what? It wasn’t as bad as I thought it would be. Here is what was on the whiteboard.
For some reason this one was called “Bubble”
5×5 Back Squats (Climbing – but mine was the opposite of that, I started with 115# and finished with 95#)
Then: 10Mins AMRAP
10 Snatch 95/65# (I was only able to do 35#, but I’m good with that a month ago I didn’t even know how to attempt a snatch)
10 T2B (toes to bar) (I’m only able to do knee raises right now. I also wasn’t able to do 10 unbroken. I do know I did some work because today my forearms are a little tight and sore.)
I was nowhere close to being able to do this one as prescribed. To start off with I can only do one set of 5 consecutive thrusters with about 55 pounds, and that’s only one round. I’m still working on my pull ups so I was confined to jumping pull-ups today. So all of that being said my workout today was
3 Thrusters @ 55#
3 Jumping Pull-ups
Even with the scaling back I was still beat at the end of this. I can’t wait until I RX a workout and can do a pull-up. I think those are my first 2 goals of crossfit.
So I have done two WODs outside of ONRAMP. They were two very different workouts. They were each very challenging. It’s interesting to see that movements that I’m better at and which ones are gonna take some work to improve.
The first WOD post ONRAMP was a partner WOD
60-40-20 (this was scaled for myself and another beginner to 30-20-10)
Wallballs 20/14# (Again scaled to 10#)
*Partners run 400m together after the sets of 60 and 40* (Scaled to 200m)
Even with the scaling I was stilled cooked after this workout. It took my partner and eye around 18 minutes to finish. Sorry I didn’t get this posted soon with the exact time.
The second workout outside of ONRAMP was this morning. It looked simple to start with but it quickly wore me down.
It was for 12 minutes: Odds Dead Lift (I did 115) – Even Handstand Push Ups (I did mine from a box.)
Then came ANNIE
50-40-30-20-10 Double Unders (I can’t do a double under yet so I did 100,80,60.. regular jump ropes)
There was a 12 minute cap on the Annie part of the workout. I was only able to finish the first 3 rounds.
The 8min part of this workout ended up being do with a partner. The way it worked was one worked while one rested with the each person doing equal work. For example I did 5 ring dips, then my partner did 5 ring dips. Then we moved on to box jumps which we split. My partner and I finished 4 rounds in the 8 minutes. I felt pretty good about that we both worked hard to get that last round in. I really enjoyed a partner workout I guess it was just the team-ness of it.
Thursday night brought two new movements and with them another great workout.
The first move we learned was the kettle bell swing. It is a simple looking exercise but after attempting it I quickly realized there is a lot of cordination involved. It also manages to work muscles from the glutes, through the abs, and up to the shoulders.
The second movement was the thruster. It is a front squat with an overhead press.
This one went better for me than the first WOD. Maybe it was because I had previously done power cleans, I don’t know. What I do know I’m glad today is an off day because my muscles are telling me it’s time for some recovery. The good news is I’m looking forward to going back Thursday night to learn some more and have another great workout.
Well my first WOD was last night. It was a pretty simple one.
10 DEAD-LIFTS 55#
I finished in 11:29.
This looks pretty easy on paper but after the dead-lifts in the second round my legs no longer wanted to stay under me when it came time for the squats. Then it was time for the last round and I was having to set the bar down between lifts. I worked through it.
I can’t wait to come back to this workout in a month at post a better time.