Friday 2011.05.13

May 13, 2011

CrossFit  Buy In

Mobility Warmup

Worked on some ass mobility / recruitment.  Seriously.  I blame Keith =P

CrossFit  Workout of the Day

1RM Back Squat

45, 95, 135, 155, 175, 190, 205F (tiny bit shallow,) 205.

This is a victory considering how absolutely not-at-all-like-squatting I felt.  Think on a good day I’ve got 215 at least.

CrossFit Cash Out

…and this is where the complete shit show began.

10 rounds for time of:
150m Run
10 Toes to Bar
10 Lateral Box Jumps, 20″

Felt pretty burned out before we even started this.  Debated not doing it.  Wasn’t going to do it.  Thought about doing it later in the day when I had appropriately fed myself, etc. Decided to just suck it up and do it anyway.  Major misjudgement.  Basically gave up after 2 or 3 rounds.  Zero intensity.  Decided to turn it into an opportunity to practice my kipping toes-to-bar and lateral box jumps.  Pretty much walked all the runs.  On the up side: strung together 6 T2B more than once, which is more than I’ve ever been able to do before…  On the down side: giving up is stupid and weak.  Also, now my hands are killing me 😉

Extra Credit Evening

Tested out the Beat The Streets workout that we’ll all do again Sunday!

  • Run 400 meters (entire team)
  • 150 Box Jumps (24″ box for everyone)
  • 75 Push Press (45#/25# dumbbells) 95/65# barbell
  • 75 Air Squats
  • 150 Steps Walking Lunge (with 45#/25# dumbbells) 2×24/16kg Kettlebells
  • Run 400 meters (entire team)

With TD & J.  They did slightly more box jumps, everything else was split evenly, I think.


Wow this kinda hurt.  Partially because previous utter fatigue had not yet worn off.  Saturday = rest day.

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