Yesterday was a fun workout to start the week, so what would today hold? Every day is a bit different when you do crossfit, and that’s the biggest reason (next to the amazing people I get to play with and our coaches) that I think I’ve continued with it — constant variety. You aren’t doing the same thing every workout. And you have fun. Life is good when you have that kind of combination I think.
So today I had BOTH daughters go work out with me. Mickey is still rehabbing the twisted ankle, but there was no running so she thought she’d do ok. And AJ wanted to sleep in with the dog, but felt “peer pressured” into going this morning, so she went too.
We weren’t alone… Coach Drea had the three of us, plus Dee, Caleb, and Brianne. My girls may have been grumbling when they got there, but they did well once they got underway.
Warm-ups started with:
- A pair of folks (I rowed with Caleb) doing 100m each, 2x through (we did 3x)
- 30 second handstand hold
- air squats on the wall (hands overhead)
- Another 2x row 100m
- Hollow body hold
- 10 push-ups
- some HSPU practice on the floor with plank push-ups and then pike push-ups
- HSPU practice on the wall
- some deadlift warm-ups
And then we warmed up to our working weights for the workout itself.
The workout was a good one:
- Complete as many rounds as possible in 15 minutes of:
- 30 squats
- 20 handstand push-ups
- 10 deadlifts, 225/155#
- Level II: 30/10/10@ 175/115#
- Level I: 20/10 push-ups/10 @ 115/75#
Though I can do 225# deadlifts, I can’t do them quickly. And 20 HSPUs would be enough to kill me in one round. So (with Drea’s blessing) I went to Level II — 175# on the barbell, 10 kipping HSPUs, and air squats. I was shooting for 3 rounds.
I made it through 3 rounds plus 33 reps (30 squats + 3 HSPUs). 33 total kipping HSPUs is the most I’ve done in a long time, so that made me happy. With a good kip HSPUs get much easier. Go figure. 🙂
The girls did well too:
- AJ got through 3+45 (85# deadlifts, HSPU on a box, and 30 air squats)
- Mickey got through 4+8 (85# deadlifts, a handful of HSPUs and mostly pike push-ups, and 30 air squats)
I was only a couple of reps behind Caleb, so that made me happy. I never stopped moving. I just wanted a few more HSPUs at the end but it took me three tries to kick up to the wall and stay there. Oh well.
Great work 8:30 class!
The 9:30 folks were getting started (Nick, Lisa, Brent, and Elyse) when we headed out, so hopefully they have a good time with it.
So far this week has been good on the workout train. Tomorrow is a rest day, then in Thursday mid-day and looks like we’ll make a Saturday team WOD, so that makes me happy!