CrossFit Day 14
Today’s workout was an annihilating barrage of three rounds of midline stabilization exercise along with four quarter mile runs. To wit, our assignment was as follows (my substitutions are in italics):
For time:
- 400 m run, 50 power cleans @ 30 pounds (2×15# DB), 40 assisted pullups.
- 400 m run, 40 power cleans @ 30 pounds (2×15# DB), 30 assisted pullups.
- 400 m run, 30 power cleans @ 30 pounds (2×15# DB), 20 assisted pullups.
- 400 m run.
The original called for L pullups, but I have a hard enough time with jumping pullups. So, I did assisted pullups using the bench on the left side of the low bar at the elementary school playground near my house. Running across the grass field in the dark wasn’t too bad—street lights lit the route mostly. I used my rubber 15 pound dumbbells to do the power cleans, although my form sucked more than Lake Peigneur. I am quite certainly going to feel this workout for a few days.
My results: 29:49; 8:58 zone (hard); HR: 168 avg, 191 max; 469 cal.
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