Cardio Rows

I forgot to post this yesterday, so I’m publishing a day late and back-dating it.

Last night I was exhausted but was up well past 11. My ass is still sore from the weighted plyo lunges! Worked out around 9am today.

Warm-up

  • 800m Run
  • 5 Air Squats
  • 4 DB Snatches (right, 20#)
  • 5 Push-ups
  • 4 DB Snatches (left, 20#)
  • 5 Air Squats
  • 4 DB Snatches (right, 35#)
  • 5 Push-ups
  • 4 DB Snatches (left, 35#)

Conditioning

10:00 AMRAP
Support Your Local Box Fundraiser 1

  • 10 Air Squats
  • 9 DB Snatches (right, 50#)
  • 10 Push-ups
  • 9 DB Snatches (left, 50#)

This was one of the first workouts I did with any weight after months of back rehab. I got 7+10 on April 23rd. I knew I could push the snatches and the squats harder, so today I did. At the 5:00 mark I was a few reps shy of four rounds and I finished with 7+31, so I was able to keep the same pace through the second half of the workout. It was a little harder to push myself going solo in a workout like this. Happy with my score and effort though.

Accessory

3 Sets

  • 8 Renegade Rows (R, 50#)
  • 12 Renegade Rows (R, 35#)
  • 16 Renegade Rows (R, 20#)
  • 8 Renegade Rows (L, 50#)
  • 12 Renegade Rows (L, 35#)
  • 16 Renegade Rows (L, 20#)

This was much more effective than expected; I was struggling to get through the 16 light reps in the 2nd and 3rd sets! It was one arm right to the other when it was time to work, but I rested 1-2 minutes between sets. It was damn near another cardio piece with 72 reps per set!

Conditioning 2 / Pacing

10:00 EMOM

  • 10 Burpees

Started out thinking I’d take it easy each minute and simply get in the 100 reps. I did, in the first set, with a 30 second pace. After I got slightly faster each of the next two rounds I set a challenge for myself to get faster each round. And I was successful, with the final round taking 19 seconds. I felt really good though.

Help St. Jude Children’s Research Hospital

Have you heard about CrossFit for Hope (link to my main blog)? I’m going to do the workout and try to raise some money. If you’d like to help out a great cause, head over to my profile to make a donation or pledge. Thanks!

I’ve been meaning to start hitting up the 9am class and finally made it in today. As the temperature rises and we get more humidity it’s going to be better than working out at 4:15pm or 5:30pm. The box is really growing and it seems like every class I attend has at least 10 people. It’s great to see people getting serious about their health!

Warm-up

30 reps of each with a 20# MB

  • Snatches
  • Russian Twists
  • Push-ups
  • Shoulder Presses
  • V-ups
  • Plyo Chest Presses
  • Front Squats

I finished in 10:25.

WOD

5 rounds (35:00 time limit)

  • 50 DB Step-ups (25 each leg)
  • 21 Push Presses
  • 400m Run

I used an 18″ box for the step-ups and used 40# DBs for both the step-ups and the push presses. I was really worried the push presses would get too heavy with so many reps, but I actually got better as the rounds went on. It’s all about the leg drive to get those DBs moving up. I completed 4 rounds plus 8 step-ups before time ran out. Feeling good!