CrossFit Day 6
Today’s workout called for five rounds for time of: 95 pound sumo deadlift high pulls (15 reps) and 95 pound thrusters (15 reps). I’ve been working at 45%, so I’m using 20 pound dumbbells today (for 40 pounds total). Sunday’s pullups and dips were quite brutal on my weak soft body. In fact, the hardest thing for me to do today, after a rest day yesterday, was to lift my arms over my head. My upper back, obliques, shoulders, and triceps are really sore. But, sore is good. Sore is progress.
It took some time to hammer out all five sets of thirty reps. I am quite certain I’ll feel this tomorrow. The middle set was the roughest. I had a much easier time with the sumo deadlift high pulls than the thrusters. For those not in the know, here’s a short description:
- Sumo Deadlift High Pull: Legs shoulder width apart, squat down, grab the dumbbells, open to a stand and pull the dumbbells up to your collarbones, keeping your elbows above your wrists.
- Thrusters: Starting with dumbbells at the collar bone, do a squat with the dumbbells, open to a stand, and press the dumbbells above your head (squat to push press).
My results: 22:05, 6:18 hard zone, HR: 165 avg, 182 max; 339 cal (25% fat).
Thankfully, tomorrow’s a running day. Time to charge up the iPod Shuffle.
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