Happy 4th of Ju
1st official workout in the new digs. The garage is far from set up, but it can’t wait any longer. Hey, did you know there’s humidity in the midwest? And that a 3pm workout - outdoors - is significantly harder in said humidity? Whatev, we still got after it. I haven’t seen pukie in awhile. I heard him walking down my street, but he never showed up.
This first week of workouts will be geared towards greasing the groove after 5 weeks of little to no training. I’m planning on jumping back into the remainder of my strength program next week, while programming some GPP for my GF and friends. More on that later.
For today, the CrossFit main site hero WOD is fitting for a 4th of july session: “Morrison”. We’ve modified it a bit since we were lacking some gear and are just coming off a break.
The formal WOD looks like:
50-40-30-20-10 for time of:
Wall Ball @ 20# +
Box Jumps @ 24# +
Kettlebell Swings @ 24kg/16kg
Our scaled/subbed version was:
Deadlifts - 5 x 5, then:
30-25-20-15-10 for time:
Kettlebell Goblet Thrusters @ 16/12kg +
Tuck Jumps +
KB Swings @ 16/12kg
Steph pulled: 55#, 65, 75, 95, 105 then finished the metcon in 23:06.
Nick pulled: 135, 155, 185, 195, 205 then finished the metcon in just under 18:00. As expected from a break, workout was difficult, and the heat/humidity completely took me by surprise. I’m hardle recovered 20 minutes later. Headed to the cold pool with an ice water in hand. Catch you next round.
- 07.04.11
