Last week ended our latest strength rotation (back squats for the last three weeks on Tuesdays and Thursdays) at Crossfit Continuum, so I knew our coaches would have something else to throw at us this Tuesday… And I was not mistaken. 🙂
Made it to an 8:30 class today… Coach Drea had a full class – me, Larry, Sam, Monica, Kaila, Danielle, Connie, Bri, and Ashley. We started with a 500m row, then did some pigs on skates, 30 second handstand holds, marching bridges, Frankensteins, and knee hugs to get moving.
Today’s workout is based on the 2015 CrossFit Team Series (Event 6) workout… And apparently Drea has had to adjust it for every class. 🙂
Our variation was – a 20 minute AMRAP for a team of 3…
- 30 deadlifts (185/135#)
- 30 calorie row
- 30 overhead squats (95/65#)
Larry, Sam, and I got together… We had four bars – two 45# bars with 185# (deadlifts) and 95# (OH squats) for Larry and I and two 35# bars for Sam. I wasn’t too worried about the deadlifts for any of us, but the overhead squats were going to be interesting. Though there was a WOD last week that included them, but I missed it.
My one rep max has been 135# for a bit, so 95# should be doable. And lo and behold, it was. 🙂
So for the next 20 minutes, the three of us worked through the workout. One person would work at a time and we typically broke it up into sets of 10 or so. We made it through three full rounds plus 44 reps (about halfway through the row in round 4). I thought we did pretty well.
How’d everybody else do?
- Monica, Kaila, and Danielle got through 3 plus 70
- Connie, Bri, and Ashley got through 3 plus 75
So we weren’t too far behind them. Woot! It was a fun workout and a nice change of pace to work with a team.
Larry decided to stick around and do the workout again with Andrea, who was all alone in the 9:30 class. I think they were doing it the way it was written up on the website – three rounds for time. Sounded like Larry was going to swap out his overhead squats for back squats and see how he did.
More power to him! I’m now back at home and working for a while.
Great job everybody! Was a fun group! Thanks Drea!
I’ll be back again Thursday at lunch if all goes well.