From weeks back (I go in order but I’m about a month behind posted wod lol):
5 rounds for time of:
15 handstand pushups
I used 225# for deadlifts, and since I can only do maybe 5 HSPU, I scaled the movement by placing my toes on a 12 inch box and the bottoms of my feet up against the wall. I piked my hips up over my shoulders and did “pike pushups.” an MMA friend of mine showed me these as a sub to increase volume training for HSPU - it comes out to the same movement pattern for the upper body (pressing overhead and needing a tight core to maintain the pike position) but removes most of the weight of your legs, making it easier.
Buy-in: 11 squats and 3 burpees (as per the 30-day challenge I’m in); brief run-through of the movements required for the WOD.
30 pound Back squat, 15 reps
20 pound Back squat, 15 reps
20 Back extensions
10 pound Back squat, 15 reps
Broken back squats in the last two sets, 2-3 breaks per set. I think my quads were starting to run out of starch a little, aided and abetted by the 30-day challenge and especially all that stair climbing yesterday. Sit-ups and back extensions not that hard, all unbroken. A solid, satisfying effort taking a little less time than I had originally projected for it (I figured somewhere in the 10-12 minute range).
Cash-out: 15 minutes elliptical, 235 calories burned. Sold out nicely here too.
All things considered, I’m looking forward to a day of just squats/burpees and elliptical or possibly stationary bike or running. I was especially grateful for the off day from push-ups and upper body work today.
65 pound Back squat,35 reps 3570 Abmat Sit-ups
55 pound Back squat, 35 reps 3570 SupermenBack extensions
35 pound Back squat, 35 reps 3570 Abmat Sit-ups
D’oh! I thought the Pack scaling called for GHD sit-ups, and since I don’t own a GHD, I did 2x Abmat sit-ups; turns out these were supposed to be regular sit-ups. I also subbed 2x Supermen for Back extensions.
65LB back squat 25
abmat situps (with rolled towel) 25
55LB back squat 25
25 standing back extensions with 25Lb plate
45LB back squat 25
25 abmat sit ups with rolled towel
FINALE TIME: 9:30
I have been out of this game of fitness for about a month now due to holidays and travel. Finally realized i have been going about this all wrong. I Decided to check my ego at the door big time and begin from the bottom instead of trying to lift weight that i wasnt ready for yet. Just bc i can get it on a 3 rep max doesnt mean i can do it in sets of 30 or 50. Figured if i can do the prescribed but i am taking to many rest for way to long im missing the point of crossfit. So i did the puppy scaling and it def worked my legs over. I think i made a good choice to step back and reevaluate how i train. Any suggestions or comments would be appreciated.