It was an EPIC morning at Crossfit Zone.  Deanna is a taskmaster!

CrossFit Workout of the Day

For a warmup/buy in Deanna had Packman and I redo our baseline workout.  We did a few minutes of skipping to warm up and then got into it.

CF Baseline:

• Row 500 metres
• 40 squats
• 30 situps
• 20 pushups
• 10 pull ups

The last time I did a baseline workout was on May 21st. I did it then in 10’05″ with some green band assistance for the pullups.  Today I finished in 7’45″ with no assistance for the pullups – do I need any more proof that CrossFit is effective – I think not!

WOD: “CF Total Gone Bad”

5 Rounds of:

• 1 min of Deadlift (205#)
• 1 min of Back Squat (155#)
• 1 min of Shoulder Press (75#)
• 1 min of rest

* The clock does not reset or stop between exercises. This is a three-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep.

We had one area with three bars set up with the weights, Packman started on the squats, I started on the deadlifts and followed Packman around the stations.  Which in hindsight made things a little tough for me…  I had two leg lifts in a row going from the deadlifts to the squats and by the 4th and 5th rounds I was starting to get lightheaded from all the blood rushing to my legs.  Having the shoulder press in-between those two leg lifts would have made things a little more comfortable

Reps
Deadlift – 22
Back Squat – 14
Shoulder Press – 22
Total reps – 58

Cash Out:
800 Meter run, then a full body stretch
(I ran back to work which is probably close to 800m and then kinda bailed on the stretching

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Posted in CrossFit Journal by Jarhead 2 Comments