9:00am – CrossFit, All Levels
I was kinda looking forward to today, and kinda not. I haven’t done the CFLA Baseline workout in a long time and it’s always an intense challenge…but I wasn’t sure I wanted to do it THREE times in a row.
3 rounds of “CFLA Baseline”
500 m row
40 squats
30 sit ups
20 push ups
10 pullups
- Rest 5 min between each round
- Record times each round
Times:
1) 4:38
2) 5:36
3) 5:36
I did all squats to the Oli ball, sit ups with hands on my head, and push ups with chest to the ground. Squats I broke into sets of 10 each round. Not sure what was up with that, but my hip flexors just were toasted from the get go. Situps and pull ups I did straight through every time. Push ups I broke into 4 sets of 5 on the first round, and then 5-5-4-3-3 on the second two rounds. My time drop between rounds one and two was definitely due to the push ups. ARGH.
My old time from 11/11/08 was 4:30, but I have a feeling it was to the regular Oli ball and I used my arms on the situps.
November 18th, 2009 at 12:22 am
I have been posting some slower WOD times and lower max. lifts that are the result of following strict technique protocol. Hopefully this will reduce the risk of injury and eventually result better performance. [that's my excuse anyway!]
November 19th, 2009 at 7:16 am
That sounds smart to me, Richard. I see a lot of people forgo form to an extent that won’t serve either health or performance, only to learn the hard way. While form will break down at maximum exertions, you need to start with excellent form to minimize that break down. Plus, as you stated, there are reasons that form is “good” – meaning ultimately, it mechanically supports reducing injury risk and better performance.