Today was a full day – lots of things on the workout schedule…
9:00am – CrossFit, All Levels
Weightlifting today! Normally I like the heavy weight lifting days, but I was feeling pretty wrecked from yesterday’s windmills. Basically, I felt like (and still feel like) somebody kicked me repeatedly in the kidneys….hard!
So, I wasn’t lifting as heavy as I would like, and I haven’t been lifting heavy as regularly as a did a year ago, so that’s reflected in my numbers, too. It kinda bummed me out, but whatever—every day can’t be a PR day.
Back Squat
1-1-1-1
1. 155#
2. 165#
3. 175#
4. 175# Miss
My old PR is like 210#. Argh.
Part two of the workout was strangely enjoyable since it was a quick way to get some metcon and balance out the weightlifting.
3 minutes – max burpees
45
I think I may have gotten 46, but just to be safe I went one number lower in case I messed up my counting. I pretty much never stopped the whole time and told myself just to keep moving, keep moving. My 2 minute max burpee record is 38. Clearly the 3 min interval is a much different pace!
6:00pm – Fencing Lesson
I wasn’t feeling totally focused in my lesson today. And consequently I wasn’t feeling very good about the whole day of working out since this was activity number two and I wasn’t rocking it. Not that my lesson wasn’t good – they always are, but I wasn’t feeling like I put everything in to it and was mentally totally in it.
We worked on my footwork some more and also acceleration. One thing about fencing is it’s about being able to accelerate forward very quickly. There’s a certain rhythm to it, always building in speed with both the footwork and the sabre movements.
I also need to remind myself not to grip the sabre so hard. It’s hard to be precise and quick if I’m not gripping lightly.
7:00pm – IndoRow at Revolution
Okay, so third time is the charm apparently. Since my fencing lesson was an hour early today it gave me a chance to head over to IndoRow and take class with Josh Crosby. And finally, I got the workout rush I’d been attempting to get all day long. Phew!
We did about 15 minutes of rowing for warm up – working on technique, setting our easy, medium and full pressures, etc.
Then we did a series of 30 second sprints, alternating between full pressure and easy pressure.
After that were two 5 minute waves. Each was 2 minutes easy, 2 minute medium, 1 minute full. After the first wave, we checked out our distance covered, which for me was 1170. Our goal on the second 5 minute wave was to beat our distance. I think I got 1192 on the second one – so I did it!
Rowing Roulette was next—we broke into 3 teams of 3. Josh would call out different team names at different times and that was our cue to row 10 full pressure strokes. We didn’t know when he would call our team or if we would have to do 10 strokes back to back. It was fun and for 10 strokes, you can go REALLY hard. The great mental thing was being able to go REALLY hard again even if your team gets called immediately after you just finished 10 strokes.
Finally, we did the race. In our same teams we did a relay race. Josh handicapped the teams, so the other two teams did 100m pieces for their relay and our team had to do 120m pieces. I got down in the 1:20’s and 1:30’s on each of the three rounds and the handicapping worked out perfectly as all the teams pretty much finished right together!
Recent Comments