CrossFit Malicious was alright. Josh and I stopped by after doing a full body lift (split squats are the devil) with the Novice. It seemed like a newer affiliate. We did a tabata workout that consisted of:
KB swings
Thrusters (went #75)
Burpees
They wanted to do just thrusters and burpees, but I successfully talked them into adding KB swings to the mix. I told them about the last tabata workout that I did (Tabata FML, rightfully named) and was pumped to only have THREE exercises. By the looks on their faces I assumed they thought I was full of crap. Oh well. The workout went ok, however the owner told me my burpees are crap and need to be more deliberate rather than quick. I do have the tendency to fire through certain exercises and need to work on being perfect because I'll have a judge watchin me soon!!! AHHHH!
Rowed (yes in a boat) 5x5 minutes at 30 strokes/min (race pace sorta deal)... Went out at what I remembered to be race pace, and thought I was going to die. Was fun and humbling remembering what racing felt like. Nothing else out there leaves you with a better thick wheezy cough for 24 hours.... cramping hammies in the back of the truck for 15 hours was real fun too :)
Did Grace yesterday....she's a bitch. Did the women's RX #85
Time: 3:00 flat
Definitely have more here. I'm still wired to hang clean from lifting in college, so when I got tired, I stopped using my legs and lost all efficiency. I'm anxious to hit this one again. Next Tuesday is the plan. Also ran 2 miles sorta quick.. 7:45ish mile
Today, I did the main site WOD: 50m walking lunge, 100m broad jump, 200m sprint x 3 rounds for time. I went into it thinking this was going to be the easier of the two workouts I had planned to do back to back.
Time: 14:53
I definitely could have gone harder from the beginning. The jumps totally trashed my lower back but I kept a pretty decent pace. Lunges felt like "rest" haha! This one will be another soon to re-conquer WOD.
Well I just wrote a long ass comment but got deleted because I didn't have a profile to post it as. ugh! You look like you have been extremely busy! You make me look like I am slacking!! I like reading your blog. Entertaining. I couldn't do it as well. I have been consistently in the zone and training for sometime now. I feel fucking awesome. Body feels great! I have been talking to austin, who was and is the programmer for jason khalipa. I follow his workouts he gives to his clients, his affiliate crossfit unlimited, main site, maxfitusa, and mike burgeners oly workouts. I also throw in some personal weaknesses I need to work on as well. I have been getting better with trying to give it all I got when doing these workouts. It feels satisfying. I know that the next time I will do it better because I will be faster, stronger, and more powerful just by doing other stuff. There are times I definitely feel like I can do more, but they are coming up less frequent because I am trying to get into that habit of giving it all i got that I really have not been able to do in my life. I noticed you mentioned a couple times that you said you had more in the tank. It's time to unleash the beast! Don't be scared, if you die before finishing, you'll know where you stand. I personally start off really hard, if i die i will pace a little, then finish off hard! Don't feel like I am lecturing you because I am pretty much talking to myself to you. Anyway, I started doing a strength and metcon everyday. Sometimes back to back or metcon first then strength and vice versa as well as couple hours of rest. Just varying like CF says. Workout for tmw is...
ReplyDeleteWarmup-row 1000m, double unders, 50 ghd situps, 50 back extensions, 10 muscle ups.
Metcon- 21 15 9 225# deadlift, handstand pushups. Strength will be just 5 x 3 weighted pullups. Did lots of clean and snatchs, presses, squats in past 2 weeks. Then maybe finish with a 2 mile run. Rest day thursday so I can go hard tomorrow. Whoo. That sucked typing this twice! Unleash the beast. FUCK IT! WE"RE GOING LIVE! bye bye corny crossfit tail!