Abs are a little sore from yesterday’s WOD and I can just imagine what they’ll feel like tomorrow.
- 3 Back Squats
- 1-2m Rest
I warmed up with a set of 8 using just the bar and then a set of 5 using 115#. I only managed to get in 4 working sets because everyone else was somehow done before I was even done with my 4th set and there was no time. I guess they must not have done warm-up sets. For my working sets I used 155#, 185#, 205#, and 215#. Easy stuff considering I got up to 220# for a set of 5 last week. Pretty bummed I didn’t have time to get in my last set.
- 20 Weighted Step-ups (40# DBs, 18″ box)
- 1m Rest
I had to rush through because I was way behind the rest of the class.
- 20 Weighted Sit-ups
- 1m Rest
Another rush job here. I felt pretty dumb actually. I used a 62# KB for the first set and then 35# DBs for the last two sets.
On less than a minute of rest (I was out of breath from trying to rush through my sit-ups) I had to jump right into the WOD and my performance showed it.
- 100 Burpees
This is actually the first time I’ve done 100 burpees for time, which is surprising considering I’ve been doing CrossFit for over 10 months now. I knew it was going to be a grind when I barely got through 20 in the first minute. I knocked out my 50th rep before taking a rest, but then took 2 more short breaks after that. My finishing time was 6:44, which is extremely disappointing. In 5 minutes of burpees I knocked out 93 just about 2 months ago and didn’t need to take any breaks then. Under 6 minutes should have been easy, with a shot at breaking 5:30. 😦
- 10 V-ups
- 30s Boat
Let’s kill those abs some more! This got really hard after the first round or two. I think I got through 5 rounds plus the 10 V-ups. I was going for quality more than quantity here.
Just not my day the way the schedule of class worked out. Didn’t get up to a heavy enough weight for back squats and wasn’t rested enough to put in a good effort during the WOD. The problems really comes down to packing too much in the strength portion. We could have combined two of the movements so we would alternate back and forth between the step-ups and sit-ups for example. That would have saved a few minutes.