Friday, June 27, 2014

Thankful for the Scaling Option: CrossFit 06/27/2014

I have to say that it is slowly getting easier to walk into CrossFit, even on Team Day. There are definitely moments when I have that argument with myself, but I know that I would hate myself later if I didn't go, so off I go.

Posted workout for Friday, June 27th:


Run or Row for 400 meters

What I did: Rowed 400 meters. 

3 Rounds of:

10 Jump Squats
10 Kettlebell Deadlifts
10 Push-Ups
10 Kips

(Editorial Comment: For some reason, the warm-ups seem to be getting harder)

What I did: 3 rounds of 10 Jumping Squats and 10 KB Deadlifts. 3 rounds of Push-Ups from a box. 1 round of 10 active hangs from the pull-up bar (surprisingly HARD!), 1 round of Ring Rows, 1 round of 10 active hangs from the pull-up bar. 


Hip Mobility Complex
Hamstring Stretch
T-Spine Smash

What I did: Hip Mobility Complex, Kicks, T-Spine Smash.

Performance / WOD:

A. Deadlift - 12:00 to build to a heavy double for the day. (Translation: Take 12 minutes to build up to a heavy weight for 2 reps).

What I did: Started at 55lbs and ended at 125lbs for my 2 reps. This is the max weight I've done for Deadlifts so far. 

B. Teams of two, AMRAP 18:00, leapfrog format: (Translation: Teams of two, as many reps as possible for 18 minutes, alternate intervals of)

100 meter Run
10 Deadlifts (225lb men/155lb women)
10 Pull-Ups
10 Box Jumps (24" men/20" women)
10 Lateral Burpees

There were only two of us in tonight's session again. This time, however, it was Caroline and me.

What I did: I started off the workout with the run, we alternated through ... well, we actually lost track how many rounds! I think we decided that we each ran 4 times, so I'll go with that. The Deadlifts I did were at 85lbs. Instead of Pull-Ups I did Ring Rows. Instead of Box Jumps, I jumped to two stacked 45lb plates. Instead of Lateral Burpees, Coach Jen had me do lateral jumps over the barbell. So, I basically scaled everything except the running. Sheesh. Even with all the scaling, it was still really hard and there were a few times that I felt a bit light-headed. Someday this will get easier, right? 

Another workout in the bank.

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