Tuesday

First post!  Trying to get back into this sort of thing.  I had good feedback the last time I tried it so we'll see how this goes.  I wanted a way of documenting the workouts, races, and other challenges I do in a way that could be shared with my family and friends.  So without further adieu, I present my shenanigans for Tuesday 30 July 2013

It was mostly a Golds workout today.  Got there around 1400.  I normally like to warm up by getting on the rowing machine, selecting a 6/10 resistance, and then go pretty hard for 5:00, changing grip every 1:00.  Unfortunately there was an older gentleman on it today so I was resigned to using an elliptical, bleh.  Followed that up with my usual full body stretches, and then got into the tough stuff.

First:
Crossfit 090327 (when you see numbers like this, its usually the last date that this was the workout of the day, or WOD, for that program.  It translates to year/month/day, in this case 27 March 2009)
10 Rounds, for time:
10 Pull ups
10 Ring Dips

I built my own gymnastics rings last year so I brought them with me.  Normally they're $50-100 per set, but I think my total cost came to under $10.  The last time I did this workout was Sept 2012 and I had a pretty awful time of 22:00.  In my defense, I think this was one of the first WODs I did with my new rings.  If you haven't ever done ring dips before, they are much harder.  One ring dip roughly equals 3 regular dips.  Tried to stick to a plan of only resting for 10sec after each round.  Worked very well and I pulled out a 12:59.

Second:
Lots of boring ab exercises.  Sit ups, flutter kicks, scissors, side bends.  There isn't much to say about that stuff, you just suffer through it.

Third:
Crossfit 091019
Weighted Pull ups, for loads:
1-1-1-1-1-1-1

This is testing your 1 rep max ability for weighted pull ups.  I've done these before and found that its good to start off conservative and then build up.  I used a dip belt which has a chain you can attach plates to.  Started with 45lbs, then 55, 65, 75, jumped to 90lbs, then 100, then for the final set, I thought screw it, go big or go home, and tried it with 135.  I was so close, ugh.  Probably 1.5 inches from getting it.  Ah well.

This was just an addendum but then I dropped back to just 45lbs and did 3 max rep sets, getting 7 reps on the first set, then 6, then 5.  Then took all the weight off and did a max rep set of muscle ups and got 7.

Fourth:
Changed clothes and headed to Harbison State Forest for my cardio.  Ran the Firebreak Trail, which is a little over 4 miles.  At each mile marker I stopped and did 10 burpees.  Made for a very tough run.