Cardio days are not my favorites.  The workout today was 3 repeats of:

500 m row
400 m run

I did it in 20 minutes.  The row killed my legs and then I muttered through the run.  My deep dark secret though is that I get better the longer I run.  My first 400 of a day is awful and then the rest is much smoother.  That doesn’t mean that I want to do longer distances though.


I picked a workout that covered a bit of everything.  It had 15 reps then 12 reps then 9 reps of:

  • Bar muscle ups – that’s basically a pull up and then you push up so you are above the bar.  Whatever.  The modification I was given was to do twice the reps of body rows on the rings.  He had me grab the rings and lean back until my body was straight.  Then I bent my hips so they dropped to the floor.  To do the move I straightened my hips quickly.  That propels you up most of the way without using your arms.  Then pull up with your arms to get your chest to the rings.  It is much easier than using all arms and it teaches the kip move that they use in pull ups.  I can do the move but can’t figure out how to do it when hanging from a bar.  I need more practice.
  • Wall balls – squat and pick up medicine ball from floor, stand up and throw it up against the wall as high as possible.  Again, this is much easier if you use the momentum from your hips to get the ball moving.
  • Deadlifts – I did 83 lbs which was probably too light but I wasn’t sure how I’d feel after 36 of them.
  • I did it in 11:30.

    Then there was a weird thing.  There is this guy who I only see on Sundays.  I’ve never talked to him before.  Out of the blue he said to me, “I noticed you like workouts with deadlifts.”  That’s weird, right?  I said that I liked to lift much more than running so given a choice I would always pick workouts with weights.   He said that I should do Thursday’s workout to get better at running.  I said that I already had.  He got perky at the thought that I had done two workouts that day.  I said no and explained that I had done it on Thursday.  Then he offered to go run a half mile with me.  I politely declined.  The husband says that I was getting hit on and normally I might agree but CrossFit people are just weird enough to truly want someone to go run an extra half mile with them.


    Wow. That’s all I can say. I’ve never seen a workout that no one could do. This was rough. Luckily they put a 15 minute time cap on it or I’d still be there.

    It was supposed to be 4 rounds of:

  • 30 kettle bells overhead lunges – I used 20 lb dumb bells in each hand. Then I dropped down to one dumb bell held by both hands and it was still hard to control.
  • 30 double unders or 200 single jump ropes – Since there was a time cap I worked on double unders again. I didn’t get any. I was tripping over the rope doing singles.
  • 15 pull ups
  • Yeah, so, I got through 2 rounds sort of and did 15 more lunges in 15 minutes. I say sort of because I counted around 30 double under attempts as good enough.

    It is about 2 weeks until the start of the Whole Life Challenge. There is still time to sign up if anyone wants to play. I’m off today to find some of the specialty foods that I’m going to need. I found some great food (dessert) websites last night so I’m feeling a bit better about the nutrition portion of this.