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.
Very wise move. Keep at it and you’ll be adding weight without slowing yourself down. Good job.
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.
Mistakes like that make look much closer before you start each WOD. I did the row/snatch backwards and the other day I almost missed the push-ups part of a WOD until right before I hit the timer.
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.
Doing Great MNTiger73.You have earned a rest day after the last 3
Puppies and Buttercups
65 pound Back squat, 15 reps 0:34
15 Sit-ups 0:43
55 pound Back squat, 15 reps 0:48
15 Back extensions 0:47
45 pound Back squat, 15 reps 0:55
15 Sit-ups 0:56
I probably could have bumped up the reps to 20, but I’m pretty sore and looking forward to the rest day.
95 pound Back squat,35 reps
35 GHD Sit-ups
75 pound Back squat, 35 reps
35 Back extensions
55 pound Back squat, 35 reps
35 GHD Sit-ups
You made it through that one fairly Quick. Good work Smokey. Are you going to be getting back to the Cycling this summer? Take care
Haven’t been on my bike in what feels like forever and it’s been feeling like an orphan! Will make it a resolution to get back in the saddle this year, starting with some spin classes - deep snow and cold here, no outdoors cycling until April, if lucky!