CrossFit Day 91
Today’s workout was another barbell workout: 7 rounds of single deadlift reps, for max loads. Since I don’t have a barbell or the training, I’m substituting ten tapering rounds of deadlifts (10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps) using a pair of 35 pound dumbbells. Since I expected this to take about 3 minutes, I added a round of the CrossFit Warmup.
My version of the crossfit warmup today is three rounds for time:
- 60 second Sampson stretch
- 15 Overhead Squats with a 7 foot broomstick
- 15 standing back extensions (25# DB)
- 15 situps
- 15 pushups
- 15 chair dips
On my warmup, I tried to work it as hard as I could and keep the stopping to pant to a minimum. I was able to knock out four minute rounds. Not bad. A good thumping warmup, at any rate.
As predicted, the deadlifts went really fast. 55 total deadlifts at 70 pounds aren’t really that difficult, so I got through them pretty quickly.
Warmup: 12:46, 10:28 zone (basic), HR: 138 avg, 165 max, 130 cal
Deadlifts: 3:25, 1:17 zone (hard), HR: 158 avg, 167 max, 42 cal
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