![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png){kind=small}
So...Tired...
So, last night at Crossfit kicked my hiney something fierce. Lots of sore muscles this morning, and staying up late to greet the hubby when he got in from his 12 hour shift (at 11:30 PM) probably didn't help since I had a 6 AM wake-up this morning.
This day needs more caffeine. Stat.
So, what did I do for workout fun last night?
Wednesday, March 27th- Crossfit:
1 Minute WOD (Workout of the Day): Reverse Hypers - so K did 49 of these in one minute when she came in for a morning session. How many did I do? ZERO. Due to overcrowding in the class (we had about 25 folks last night) there was no way to rotate through the GHD equipment efficiently for our group to do the WOD. I realized this morning that I could have done the work *by myself* at the close of class, and will do so next time. It is worth it to me to see how I stack up against the ladies I feel I am closest to in fitness level in the gym.
Because of the size of the class, we split up and did each half of the overall workout in two groups. My group started with...
Met-Con: This was a 10 minute As-Many-Reps-As-Possible (AMRAP) of the following series. I completed 7 full rounds, plus another round up through all 10 of the KBS's. I did the proscribed (Rx) weight and height on all items. I rocked this session!
10 Kettlebell Swings (KBS): 16 kg KB.
10 Box Jumps: 20" box used.
10 Sumo Deadlift High-Pulls (SDHP): 16 kg KB.
Power Cleans/GHD Sit-Ups* Complex: The first set of back squats was used as warm up. It was confirmed that they will be doing max-weight testing in a month or so, but I am still using my warm up's to establish my final weight at this point. Not the most efficient model, but there you have it. The next 4 sets of 4 reps at 75-8% were done in alternation with the GHD Sit-Ups**. I ended up stacking weight the whole series, trying to establish my correct percentage. At the top I was doing 35 kg; since this exercise uses a minimum of legs (this clean version is not a squat, so very little momentum exists to assist with the weight - mostly you are using your 'shrug' and arms to get under the bar) I am not surprised that my overall weight was lower.
*Dude! We Just Did These On Tuesday. *ouch* My lower back, she needs work. *chuckle*
** At least I didn't whack my arm this time... ;)
Thursday, March 28th - SRC Group Run:
Last Week: 5 Miles/43 minutes = 7 mph pace
My goal is to keep the distance at 5 miles, but shorten the run by upping my pace. We'll see what actually happens... ;)
This weekend we're heading to the coast, I anticipate yoga in the mornings and a lot of this:
This day needs more caffeine. Stat.
So, what did I do for workout fun last night?
Wednesday, March 27th- Crossfit:
1 Minute WOD (Workout of the Day): Reverse Hypers - so K did 49 of these in one minute when she came in for a morning session. How many did I do? ZERO. Due to overcrowding in the class (we had about 25 folks last night) there was no way to rotate through the GHD equipment efficiently for our group to do the WOD. I realized this morning that I could have done the work *by myself* at the close of class, and will do so next time. It is worth it to me to see how I stack up against the ladies I feel I am closest to in fitness level in the gym.
Because of the size of the class, we split up and did each half of the overall workout in two groups. My group started with...
Met-Con: This was a 10 minute As-Many-Reps-As-Possible (AMRAP) of the following series. I completed 7 full rounds, plus another round up through all 10 of the KBS's. I did the proscribed (Rx) weight and height on all items. I rocked this session!
10 Kettlebell Swings (KBS): 16 kg KB.
10 Box Jumps: 20" box used.
10 Sumo Deadlift High-Pulls (SDHP): 16 kg KB.
Power Cleans/GHD Sit-Ups* Complex: The first set of back squats was used as warm up. It was confirmed that they will be doing max-weight testing in a month or so, but I am still using my warm up's to establish my final weight at this point. Not the most efficient model, but there you have it. The next 4 sets of 4 reps at 75-8% were done in alternation with the GHD Sit-Ups**. I ended up stacking weight the whole series, trying to establish my correct percentage. At the top I was doing 35 kg; since this exercise uses a minimum of legs (this clean version is not a squat, so very little momentum exists to assist with the weight - mostly you are using your 'shrug' and arms to get under the bar) I am not surprised that my overall weight was lower.
*Dude! We Just Did These On Tuesday. *ouch* My lower back, she needs work. *chuckle*
** At least I didn't whack my arm this time... ;)
Thursday, March 28th - SRC Group Run:
Last Week: 5 Miles/43 minutes = 7 mph pace
My goal is to keep the distance at 5 miles, but shorten the run by upping my pace. We'll see what actually happens... ;)
This weekend we're heading to the coast, I anticipate yoga in the mornings and a lot of this: