Friday, October 29, 2010

Crossfit day 5 - WOD

After finding out my maximal lifts the day before I thought I would be a bit more stiff the following morning. I guess the addition of protein shakes directly post workout are allowing my muscles to recover quicker. Gotta love smart nutrition!

Today was a workout that consisted of double under skips which is a new movement to me and one I have been fearing to enter a workout! The workout went like this

30 Double Unders
30 Pull Ups
30 Double Unders
45 Push Ups
30 Double Unders
60 Sit Ups
30 Double Unders
75 Squats (body weight)

It didn't look like a crazy one but if there is something I have learnt it is that WOD's are deceiving.

Going into this workout my double under record in a row was 15. Not very promising considering I had to get through 120 reps and I usually completed 2 or 3 in a row before I duffed.

We got going and I aspired for 6 sets of 5 double under reps to get through the 30. I made it through easier than I thought and then aspired to get 6 sets of 5 kipping pull ups. I got two sets of 5 before my form broke down and had to shift to sets of 3, then 2, then 1. Once again my muscles haven't allowed me to get enough reps in a row to gas out but I certainly got shaky!

The double unders got a little easier the more I fatigued as my form stiffened and I was forced to be more efficient. Push ups started with sets of 10 but turned into sets of 4, 2 and then my last 3 were singles. Heaving is a word that comes to mind at this point but and I was halfway throught; good times!

Another 30 double unders and I passed to sit ups. I am good at them but my speed isn't there. I completed 30, 20, 10 with breaks of 5 seconds in between and it felt more like a rest than an exercise. I was taxed but I had somehow recovered some air during the sit ups. I came into this last set of double unders wanting to shred and shred I did. Out of nowhere I hit 30 in a row!!!! Amazing! I hit 20 and couldn't believe it but went with it! I found my rhythm and performed the 30 double unders flawlessly! Off to my strength; squats.

I pumped out 25, 15, then committed to finishing the last 35 straight. I finished with a time of 12:53.

It was a great workout and my entire body was pretty evenly spent. I loved the athleticism and endurance required to do the body weight exercises and I look forward to getting fitter, stronger, faster and more aggressive in my Crossfit performance.


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