After the Hell that was "Helen" last night, I am happy that I was able to push myself back to CrossFit tonight. They had an extra special workout planned for us tonight! (I am convinced that Coach Troy rubbed his hands together in glee when he posted his teaser to Facebook today).
Posted workout for Tuesday, July 22nd:
:45 Row/:15 Rest
:15 Jump Rope/:15 Rest
What I did: Coach Jen had us just row 750 meters as the class before us was still finishing up and there wasn't much room for jump roping. We then did some dynamic stretching that involved balance and some dislocates.
5 Hang Power Cleans
5 Front Squats
What I did: Same. And then I warmed up with a little weight for the three lifts.
Performance / WOD:
(Coach) start a running clock:
Minute 00:00 to Minute 10:00:
21-15-9 (21 reps, 15 reps, 9 reps):
Hang Power Cleans (135lbs men/95lbs women)
(Note: If you finish the rep set early you get more rest time)
Minute 10:00 to Minute 12:00: Rest
Minute 12:00 to Minute 20:00:
Front Squats (165lbs men/115lbs women)
Box Jumps (30" men/24" women)
Minute 20:00 to Minute 22:00: Rest
Minute 22:00 to Minute 25:00:
Deadlifts (185lbs men/125lbs women)
Coach's Note: "This workout is traditional work/rest. If you finish the prescribed work load in the allotted time, rest the remainder of that round PLUS the designated rest intervals. If you do NOT finish the work load, rest during the designated time frame and begin the next round when instructed."
What I did:
Round 1 (21-15-9): I did all the 21-15-9 reps of the Hang Power Cleans, only with 55lbs on the bar. This was extremely challenging for me and I struggled, but I did it. Instead of Toes-to-Bar, I did knees-to-chest from the ground. I actually finished Round 1 with a minute and a half or so left on the clock, so I got some extra rest time.
Round 2 (15-12-9): Front Squats, 15 reps with 55lbs, but then I had to take some weight off for the 12 & 9 reps. Ended up with 45lbs for this. Instead of the Box Jumps, I did step-ups to the 24" box. I managed to get through all the reps, but barely. The time ran out as I did my last box step-up.
Round 3 (12-9-6): I only got through the 12 Deadlifts (65lbs) and 12 Burpees (regular, not lateral) before the clock ran out. (Before this workout started, I had convinced myself that I was going to be able to do the Deadlifts at the prescribed weight of 125lbs! Ha!)
I was wrecked after all that. Wrecked. I think we all were. Everyone just sat there, on the floor or on a box, not moving for a good, long while after it was over. I think it was a killer workout for all.
(Editorial Note: I have to admit that a part of me was relieved that I was able to quit after 12 Burpees).