Main site CrossFit sure does like programming Cindy and a million variations of it as of late. Geez! Today was a weird day, but I made it in for Coach Lara’s 8:30 class with Todd & Melissa, Clara, Janiese, and Alicia.
We started with 2 minutes of cardio (assault bike — yay?) and moved from there to a mess of PVC passthrus and sumo deadlift high pulls, inchworms with push-ups, arm circles, a fun banded “face” pull, and some pull-up, push-up, and rowing warm-up…
- 3 rounds for time
- Row 500m
- Strict pull-ups x15
- “Honest” push-ups x30
I’ll start by saying that my right forearm is still angry. Tried doing a single overhand grip slow pull-ups and it was sore, so I vowed to do a mix of chin-up grip strict pull-ups and ring rows to get through the 15 reps there. Everything else was ok.
The first two rounds I did 8 chin-up strict pull-ups and 7 ring rows. The last round I did 6 chin-up strict pull-ups and 9 ring rows. Push-ups I managed a set of 10 and then worked through the rest in 5s for the most part. And the row? 500m wasn’t awful, but I did slow it down a little.
This workout surprised me though on a cardio level. I was dripping in the middle of round 2 and by round 3 I was really dripping. It felt good to finish though, so I won’t knock it.
Lara said to shoot for 12-22 minutes. I made it in 18:27 with my modifications, so that wasn’t too bad. Right in the middle of that 12-22 minute window. 🙂
Once we were done we practiced some L-sits. I did two – one of 14 seconds and one of maybe 9. But I did ok. My right quad hurt from trying to keep my legs straight and feet off the floor. And sure, my shoulders were vibrating a little too.
But not a bad morning at crossfit. Not at all. 🙂
Good work 8:30 class and thanks Lara!!