Eagerly this morning (I know, I know, I’m sick) I logged into Crossfit to see today’s workout – the score on the door was as I planned the workout
Repeat as a circuit for 20 minutes, no rest:
15 L-pull-ups (a pull up but with your legs out in front of you parallel to the floor)
15 hip extensions
I'm going to have to change this a little, I think I can manage one set of pull-ups to 15 with good form, but have never tried L-pull-ups, so I"m going to attack it as hard as I can with normal pull-ups until my arms give out then move to an assisted pull-up. But the paperwork did say that the first month or so you will have to modify weights and/or reps, the important thing being to complete the workout having worked hard.
That's the pre-workout view, I'm stoked.
OK, so views afterward, this is the warm up :-
Row 5 mins
Warm-up (10-15 reps each except for the stretch) repeat x3
Then managed 5 complete circuits in 23:10. To give an idea of how bad the fall off was I completed the fourth set at 18:05 (including say 30 seconds doing hanging knee to chest while waiting for the hip/back extension machine). But figured as I had started the fifth set then I was damn well going to complete the circuit. By this point the legs were very wobbly, I was drenched in sweat, breathing hard and stood in front of the pull up bars for a good 10-15 seconds until I had got my life together enough to get on them. The first two sets went well, clipping along at a good pace and hustling between the treadmill, bars and extension, by the third the spirit was there, but the body was beginning to give out, the fourth was ugly and the fifth was mental drive alone.
Afterward, completely shattered, sat up against a wall for a good five minutes before getting on the rowing machine to cool down.
So total workout:
30 incline sit-ups
30 overhead squats
1.25 mile run @ 7 minute/mile pace
75 back/hip extensions
On paper it just doesn't seem too different to what I did on Monday:
Clean and press
Weighted hanging knee to chest
Weighted 24" step ups
Wide grip pull-ups
Raised pushups (standard push up but with tips of toes on a swiss ball)
All 10 reps, 3 circuits with 2 minutes rest.
The key to why Crossfit today was much harder is that rest , ie. there wasn't any, so the tiredness between circuits just multiplied exponentially, unbelievably even. Also the total number of reps is much higher at 270 vs 180.
Brutal, destroy your world brutal. Can't wait for the next one. Unfortunately it is a 3 days on, 1 day off schedule and I joined up the day before a rest day. But, the weather is warming up for tomorrow so I see a play on my MTB before work tomorrow :-)