Today was hard and a couple of times I thought I might either pass out or fall down and throwing up felt close twice in the workout. So - I guess that means I worked hard. Dawn and I spoke after and she also does what I do = after the workout - think about how you could have either done more or saved time. I have to remember not to do that but give it my all during the workout so that there is less chance of second guessing my effort. I always like to live with the "what ifs" and I have to stop doing that....in a lot of areas of my life and sports.
So - here is what today's workout was about...
Today we are doing an AMRAP workout, what is an AMRAP workout you ask. AMRAP is the acronym for As Many Rounds As Possible. So we have a circuit of moves x,y, and z and we continue to repeat that circuit over and over again for the prescribed time. Like most CrossFit workouts tackling an AMRAP workout takes some thought and planning you have to look at the time domain and figure out how hard you can go out of the gate.....if it is a 20 minutes workout you have to be smart enough to realize that if you go full out from the gun you are not going to be able to keep that pace. Look at the workout and realize what your strengths are and what parts you are going to have difficulty with and set yourself a goal. If you have no idea as to how many rounds you might get then use the clock as your gauge....keep an eye on it see where you are at after 5 minutes or 10 minutes and try and maintain that pace or 90% of that pace or whatever works for you. Being smart about these workouts and knowing your body and what you are capable of will always yield better results with CrossFit workouts.
WOD
5 Burpee Pull ups*
10 Deadlifts 185 lbs / 135 lbs
20 Jump Squats
AMRAP 20 Minutes
*The burpee pull up is just like it sounds....you position yourself under the pull up bar, you do a burpee...at the top of your jump of the burpee you grasp the pull up bar and continue to pull yourself up until your chin is over the bar.
( I had to use a box jump and then do a jumping pull-up).
Rounds Completed: 6 1/3 rounds in 20 minutes.
I was most pleased about being able to do the 135 Rx weight. It was hard and my lifts were slow but they got up. Not sure on my form but no one was yelling at me to correct anything so I hope that means it was okay. The only thing that saved me was that I could do the squat jumps fairly fast which made up for my VERY slow deadlifts. I am hoping lifting heave in these deadlifts will help improve my MAX deadlift. I would LOVE to be able to see 200 or more the next time we do a MAX. If it was tonight...I'd be too damn tired.....
I wonder what tomorrow will bring???
