Tripling up on the CrossFit workout report since last week was a short week
and I’m so slammed between work and life.
The Tuesday before Thanksgiving we had a fabulous workout. Apparently “someone” thought we should hit it hard “in case” we overindulged during the holiday.
Day 41 – Strict Press 7×3 (10 #s on each side w/ a 33# bar = 53# press)
Simple move, press from shoulders straight up in the air til arms are extended. Might be tough if you have weak spaghetti arms like me cuz there is no “hop” or leg help. Yikes, this is all arms, baby. All arms. Cool diagram below from sliveryearsfitness.com.
Step down: 10-9-8-7-6-5-4-3-2-1
Wall Balls – 10#
Hand Release Push-ups
Ab Baskets – 10# ball
110 single jump ropes
Not sure on the official name of this workout but I call it step downs for lack of a better word. First round, do 10 reps of each and end with 110 single jump ropes. Second round, do 9 reps of everything and then end with 110 single jump ropes. And so on, and so forth …. FUN but I was dying on the last couple rounds with the 110 single jump ropes!
Day 42 – Tuesday – Karen WOD – OMGosh “Karen” you are a real
bitch tough chick. 150 Wall Balls for time. 10# ball for me. We did increments of 15 so that helped but by round 3, I was wondering if I would survive. I did survive. I mean, HELL YEAH, of course I survived and I loved it!! It took me 8 minutes and 18 seconds though and then I proceeded to go lay on the floor and cry. Here is my girl, Michelle CRUSHING her workout!!
We got to follow that up with 7×5 Front Squats (10#s on each side & a 33# bar) just to make sure our quads and hammies were totally trashed when we left. Mine were for sure.
Day 43 – Today – Still sore from WOD Karen. 25 Pull-ups – 2 bands assisted me and it was still hard today.
Stupid spaghetti arms.
Tabatas – 8 consecutive rounds at each rotation before moving onto the next. 20 seconds on, 10 seconds rest. Repeat x8.
Hand Release Push-ups
Kettlebell Swings – 26# – Wow, that kettlebell was HEAVY today!
Rope Slams – SO.MUCH.FUN. We did single rope slams, see first photo from phillymag.com, but the more recognizable version is the double rope slam as pictured by muscleropes.com.
Great group of workouts! Thanks, CrossFit New Lenox for continuing to push me!
** Stronger Me = Faster Me ** Amanda – TooTallFritz.com **
Oh my heck. I went to Cross Fit. Once. I keep meaning to make it back, maybe after the new year and the race schedule lightens up a bit. It also wasn’t the smartest to go on a six mile run first and show up a little tired.
Wall balls <— Hate. I'm sure they would evolve into the love/hate I have going on with burpees, but man, no love for them right now.
I still can’t even stay that I even remotely like burpees. They are SO hard for me!!
On Thu, Dec 5, 2013 at 12:19 PM, TooTallFritz
I heart wall balls!