CrossFit Day 43
Today’s workout — called “Diane” — required an Olympic weight set or three. The prescriptions was for ten tapering sets (of 10 – 1 reps) of:
- Deadlift (150% BW — 238.5 lb) [I weigh 159 lb today.]
- Bench Press (100% BW — 159 lb)
- Clean ( 75% BW — 119.25 lb)
The heaviest weight I have is a pair of thirty pound dumbbells. The last time I attempted this workout, I scaled the percentages around the 60 pounds of the maximum weight and doubled the number of reps. This time, I’m a little stronger, so I decided to do all the exercises with the same set of dumbbells.
The most difficult transition was from the deadlifts to the “bench” presses from a lying position on the floor. The technique involves sitting on the floor, hugging the dumbbells to my chest, and rolling back into the bench press position. Then, the transition back to a standing position for the cleans was sometimes tricky.
Still, this is a really good workout that will become far more challenging when I get access to real set of weights.
My results: 19:23, 8:56 zone (hard); HR: 149 avg, 171 max; 238 cal
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