Fitness Tuesday/ posted in: Fitness
Being injured in CrossFit has its advantages. Last Tuesday I rolled my ankle and immediately I had a young, fit fella massaging my leg and I got to skip the rest of the workout. I just realized that I’ve been doing this working out thing all wrong!
On Thursday I got to skip sprint drills and got to row instead because of the injury. I could start to like this.
This was last day of the CrossFit Open Workout. The workout was as many rounds as possible in 4 minutes of:
- 15 thrusters – bar at shoulders, squat, then stand up and press it overhead. 65# for women
- 15 chest to bar pull ups
Here’s where it gets tricky. If you finished 3 rounds of that in 4 minutes, then your time limit went to 8 minutes. Finish another 3 rounds by the 8 minute point and your new time limit is 12 minutes. Keep going on like this until you die (super fit people usually got to 8 minutes – a few world class athletes got to 12). I wasn’t particularly worried about it because I can’t do pull ups so I just did my 15 thrusters and then I was done.
I was squirmy so I went for a 1.5 mile walk.
The husband and I went on a 3 mile walk.
I got squirmy again and went for a 1.5 mile walk. I’ve been reading a book called Chi Running. It is about changing your running form to make it “easier” to run. Since my form resembles an addlepatted rhino, I figured I could use some help. During my walk I tried a few things I could remember from skimming the book on a few short runs segments. It seemed to help.
Warm up this morning started with a half mile run. I practiced my new form and it was much, much easier than previous quarter miles have been. I’m going to have to work through the exercises to get better at this.
The rest of the warm up was a series of 20 push ups and jumping squats, then 10 reps each, then 5 pull ups. Our strength started with reverse grip rows. I did 83 lbs. We got new weights in this week. Some of them are 7.5 lbs. Previously all the weights were in 5 lb increments. My class is at 6 AM and math is a consistent challenge even when everything is a multiple of 5. Add in 7.5 lbs and all the very educated people there were flummoxed. I think I won for insisting that adding two 7.5 lb plates to a bar added 15 lbs and holding my ground in the face of fierce opposition. Eventually they all came around to my way of thinking. What can I say? Our math brains must not be morning people.
The workout was:
- 30 sit ups
- 15 squat cleans – bar from floor to shoulders while squatting then stand up. I did 68 lbs – 33 lb bar plus two 10 lb plates and two 7.5 lbs – hence the math argument.
- 24 sit ups
- 12 squat cleans
- 18 sit ups
- 9 squat cleans
- 12 sit ups
- 6 squat cleans
- 6 sit ups
- 3 squat cleans
I did it in 12:14.
We plan on going for a 3 mile walk again tonight too.