This morning there was a little bit of a happy dance as I sent my daughters off to school. And a certain amount of melancholy as I accepted that I’d be the lone representative of our household at the 8:30 crossfit class. But I’ll get over it. 🙂
I arrived along with Melissa & Carrie and the three of us tackled the workout Coach Drea set before us. Of course, we had to begin with an entertaining warm-up first.
- 200m run
- slow plank to push-ups
- crab walks
- hollow body rocks
- bear crawls
then we went outside for…
- 50m run forward
- 50m run backward
- 50m side shuffle down
- 50 m side shuffle back
When we got back inside we did a bit of a refresher on dumbbell push-jerks before doing deficit push-ups on dumbbells. Considering that I thought it was going to be handstand push-ups, regular push-ups weren’t so bad.
The workout was pretty straightforward:
- 5 rounds for time (3 rounds for Level I):
- 200-meter farmers carry
- 20 deficit push-ups, hands on dumbbells (12 deficit push-ups at level II) (20 knee push-ups at level I)
- 10 push jerks
- Rx was 60# dumbbells, Level II was 40/30# dumbbells, Level I was 25/15# dumbbells
Farmer’s Carry is always a bear for your grip. Today was no different. And my workout ended up being a bit all over the place.
- 200m farmer’s carry (55# kb round 1, 35# kb round 2, 35# kb passed hand to hand round 3, 35# kb two hands round 4, 35# passed hand to hand round 5)
- 12 deficit push-ups
- 10 push-jerks with 20# dumbbells (when grip went in round 2, I started doing right-arm only for a bit, but mixed and matched one and two-arm push jerks from that point on)
It took me 24:02. Carrie finished in a bit under 19. And Melissa was done about the same time I was.
This was definitely a grip killer.
When the easiest part of the workout for me is the deficit push-ups? That’s weird. But this all comes down to my forearms not wanting to release. They get “swole” and then that’s it. So I need to do more to roll them out and figure out how to loosen them up a bit.
But thanks for the encouragement Drea and great work Melissa & Carrie. They did awesome!