As I mentioned in my last post, a few of my friends did the “bear complex” WOD @ crossfit central yesterday. It looked like a lot of fun. Given the cardio nature of our workout this morning, I thought a little strength training wouldn’t hurt =).
The workout consists of five (5) rounds of the the following:
7 reps of…
- Power clean
- Front squat
- Push press
- Back Squat
- Push press
Given the lesson I took from my workout with just hang cleans, I decided to be a little modest on this one as I have no idea what my capacity is for a workout like this. With that in mind, I started with 65lbs on the bar. My 5 sets broke down like this:
In the end, I think that I could have done more weight, but it was still pretty damn challenging to do all of that without putting the bar down for the 7 reps. I will look forward to not working too hard over the weekend.
If you don’t know what a burpee is, watch this:
*Note: We didn’t do the ones with the rings. That’s crazy.
Thank you, Leslie for planting this just terrible, terrible seed in my fiancé’s head. Thank you OH so much.
It WAS a relaxing weekend until Victoria got the bug to do this workout. She went first and, although I am not a typical “guy”, I find it difficult to turn down a challenge =)
My time: 9:47; Her time: 17:42
Victoria is a great coach! I wouldn’t have gotten in under 10 if she wasn’t mentally helping me along. I think I would have gotten more in the 12-15 minute range.
I haven’t updated in about a week. I have been sick…
On Tuesday, 9/22/09, Ryon offered to help me out with some dead lifts at the KF school before class since I missed the workout at Crossfit CP. I don’t remember all the different levels of weight that we used, but, I was able to lift a new one rep max of 325 lbs. Sweet! Also, I got lots of good pointers to keep in mind while dead lifting. No more trips to the ER for me! (hopefully)…
Since then, I have been sick with a head cold. I haven’t really worked out. I missed Wednesday Crossfit and also Friday class at the KF school. My heart really was there, but I didn’t think it was the right time to push it.
I went to black belt class Saturday morning and even that was challenging. The katas were tiring me out very quickly.
Today, Victoria wanted to do a workout in the garage, so she gave me the illustrious job of choosing. Much to my dismay, I chose the following:
20 minutes on the minute, do the following:
- 5 dead lift
- 5 hang cleans
- 5 thrusters
* I used 75lbs.
I didn’t finish this. I make it through 10.3 rounds before I couldn’t breathe and was making this horrible wheezing noise. As much as I hate quitting a workout, I felt like I was still sick in my chest and decided to not push too hard. I would like to try this workout again when I don’t feel like absolute crap.