In teams of 3, for time:
- 50 handstand pushups (if no HSPU, assisted HSPU or regular pushups)
- 100 deadlifts (225/135)
- 150 pullups
- 200 box jumps (24"/20")
Reps could be split up any way we wanted, but only one person could work at a time, and each exercise had to be completed before we moved on to the next task.
There was six teams. One went completely Rx'ed, four went "as Rx'ed as possible," and then my little beginner team went super-scaled. Regular pushups, 75lb deadlifts, and we used a band from the start to assist our pull ups.
I had started the day feeling awfully pleased with myself, because PhillyGuy and I managed to get up and out of the house with enough time to hit Costco, Target, Wegmans AND Starbucks and still have me at CFCC by 11:45. I felt slightly less self-congratulatory when I realized I forgot a headband.
I did the metcon barefoot, which actually wasn't that bad. I was a little wigged out at first doing barefoot box jumps, but I quickly got over it and got into a decent groove.
Since I'm strongest at deadlifting, I did 50 while my two teammates did 25 each. We started the pullups with the plan of doing splits of 10 each, but I quickly realized that was beyond my capabilities. Leila rocked the pullups, knocking out at least 10 at a time, while Tina and I kicked in 5-7 each for our turns. A little more than halfway through, we had to add a second resistance band, which made the last chunk of pull ups much easier.
All together, we did it in just over 23 minutes. Even with our crazy scaling, I was dripping with sweat by the end. My hair was soaked with sweat and probably spraying whoever was unfortunate enough to be nearby, since I had nothing to contain it. My forearms were seizing up. My shins are tender and will likely be bruised by the end of the day. And my feet - well, they're filthy.
But holy crap that was fun. I think I'll show up on Sundays more often.
When I got home, I wasn't starving, but I was very aware that it was almost 2pm and all I'd consumed all day was two iced coffees and a pecan pie larabar. I chugged a coconut water while making myself some bacon and eggs.
Three eggs, seasoned with Traders Joes 21 Seasoning Salute and scrambled, covered with salsa. Hard to see are the two slices of bacon I tore into pieces and tossed under the eggs. Not pictured is the last of my (very oxidized) guacamole that I mostly ate with a fork, but sort of topped my eggs with.
I just might spend the next 45 minutes or so joining Sophie in my bed.
...but before I do, quick recap of this week's workouts:
- Monday - front squats at CFCC. Peak set was 85lbs for three. Metcon: five sets, for time, of 5 front squats at 50% of weight from skillwork, followed by 100ft sprints. Time: 6:23, squatting 45lb bar.
- Tuesday - kettlebell swings and strict presses. 60lbs for three - nasty form. Skipped the metcon because I tweaked something in my left hip flexor between Sunday's hot yoga, Monday's squats and Tuesday's KB swings, so I took a lacrosse ball to it while I watched everyone else do three rounds of single-armed KB presses, american KB swings and double-unders.
- Wednesday - deadlifts and "neural recharge." Easy sets of 1 - I worked up to 135. I aspire to pull at LEAST 200lbs for my max by the end of the summer...let's see if I can get there in a month. Metcon - 6 sets of single-armed medball throws. 30 seconds weak arm, 30 seconds strong arm, 30 seconds rest. I used a 15-lb ball.
- Saturday - hot yoga. Tough and frustrating but still felt good afterwards.
- Sunday - partner workout at CFCC. 23:something, super-scaled, and we earned every second of it.
I'm really liking this whole CrossFit business. I picked up a jumprope for $5 at Target this morning to practice (read: attempt) double-unders.