Smart Does Not Equal Fun

My ass is getting sore from the lunges yesterday. Went to 4pm class, but it kind of sucks with how much I’m limiting myself to let injuries heal because I have to sub out almost every movement. Making smart decisions isn’t fun.

Warm-up

  • 100 cal Echo Bike
  • Zombie Kicks
  • PVC Passes
  • Butt Kicks

I jumped on the bike before class with the intention of doing 150 calories again. I just wasn’t feeling it though, knowing I had a harder 60 coming up in the workout.

Conditioning

5 Rounds

  • 12 Walking Lunges (50# DBs)
  • 25 Sit-ups

The strength work was five sets of back rack lunges with the sit-ups. I did the walking lunges so I wouldn’t have load directly on my spine and so I could still load up my legs. Figured I might as well do it for time. Finished in 6:44. I think it’s been a month since I did a sit-up! Since the class got 18 minutes on the clock I had a nice long rest before the programmed met-con.

  • Buy-in: 60 cal Echo Bike
  • 7 Rounds
    • 14 Air Squats
    • 7 T2B
    • 7 Burpees

The bike was a replacement for rowing 1,000 meters and it took me about 3:50, which is just slightly longer than I would have taken for the row. I did 2x air squats in place of 115# front squats and burpees instead of 70# American kettlebell swings. Turned out to be a good workout and I did all of my toes to bars unbroken. Took me 12:41.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s