After a long weekend and no rest day last weekend, I faced a grueling workout and there was no fooling about it! I learned so much from Level 1 CrossFit certification course, but never imaged that I’d be so sore from PVC pipe movements and the WODs from that weekend.
Day 19 10 Sets of AD 30 seconds @90% 30 seconds easy All RPMs the same + Death March KB 12 steps x3 moderate weight rest 0:15 b/t sets + A1: DB RDL @32x1, 8-10 rest 0:15 A2: Side Plank Max Hold rest 0:60 B1: W/L Plate Overhead; 8-10/leg rest 0:15 (AHAP) B2: FLR Max Hold, rest 0:60 C1: DB Cross Over Step Ups, 12-15/leg rest 0:15 C2: Straight Leg Sit Up 8-10/side; rest 0:15 + 20 Sets Rowing 30 seconds row 30 seconds rest walk Notes: AD: The assault bike is so much harder and more painful than the old fashioned Air Dyne. I found I wasn't able to get as high as numbers for my 90% and easy was much lower than I expected it to be. My 90% was 60RPMs and my easy was 20 RPMs. Death March: I might have been able to go a little heavier with these but, I found myself slowing down the gait of my walk with the heavier weight. Since I was concentrating on getting the video down I didn't record the weight for this movement.m I believe it was 24# each, but I am not sure. A1/A2: The DL I used 35#s for each of the three rounds as well as doing 10 and 9 reps for the rounds. My planks are getting stronger in the modified form of straight arm and bottom knee bent. Here's what they looked like: 1: L: 0:42 R: 0:44; 2: L: 0:42 R: 0:43; 3: L: 0:34 R: 0:42. B1/B2: Note to self, perhaps take the 5# weight onto the 25# weight when using the two together; it was quite comical trying to add the 5# onto the other weight for rounds two/three. Each round I did 8, except the second round and it was more like 7.5. My lifters would help give me that extra heel stabilization. My feet tend to really slide around a lot in my Nanos. FLR: 0:29, 0:23, 0:21 not my best on those that day. My shoulders were sore from the weekend, but I did the best I could on them. C1/C2: Way to make me think and use my coordination at the same time! :) All three rounds mirrored each other 15# DBs/hand and 15/leg for C1, 10/side for C2. A little clarification for these; do you want the starting position of the TGU or do you want a more lever action of forward and back like a traditional sit up? + 20 Sets of Rowing Although I felt like I was going to throw up while doing these, I didn't but didn't feel great for awhile afterwards either. 1-1:58 2-1:56 3-2:15 4-1:58 5-1:59 6-2:03 7-1:58 8-2:00 9-1:54 10-2:01 11-1:59 12-2:14 13-1:57 14-2:01 15-1:57 16-1:56 17-2:01 18-1:58 19-1:52 20-1:54 Best 30/500: 1:52 Slowest 30/500m: 2:13
Anchor of Strength 