Some things haven’t really changed in the nearly 5 years since I started crossfit, or so I thought. Going all the way back to February 2013, I have stated unequivocally that I only have two speeds – slow and stop. I may have to revise that based on my performance over the last couple of months.
More and more of my weekly workouts are happening within the time frames my coaches have given me. And that includes a few workouts where I’m scaling less and less. Guess something must be working.
Today I headed in for a more normal, 8:30am class with Coach Drea. And like always we had a fun group — Bill & Amber, Ashley, Lara, and Logan.
We started out with the same warm-up as last night, plus some foam rolling of our lats and a bit longer couch stretch before we did some straight-leg deadlifts with a PVC pipe to continue warming up our hamstrings.
From there it was deadlifts. 75# for a bit, then 135#, then I popped up to 185#. They felt ok, so I figured I should be able to do those touch and go for a while.
And we did some chatting about HSPUs and proper form. We had a few scaling options for strict HSPUs, so I figured if I had to I could drop from 2-mat strict HSPUs to pike push-ups.
- 3 rounds for time of:
- Run 800m (performance)/400m fitness
- 15 deadlifts, 185/125# (performance) or 115/75# fitness
- 8 strict handstand push-ups (performance) or pike push-ups (fitness)
It is still slick and snowy outside, so rather than risk running I decided I’d row instead. So my workout looked like:
- 3 rounds
- 1000m row
- 185# deadlifts x15
- strict HSPUs to two abmats x8
How’d it go? We were supposed to shoot for < 20m. I made that. Not sure I could have if I ran, so I think it would have been at least 20m in that case.
I finished in 18:29 ahead of Bill who was doing 275# deadlifts and running 800m. For me, that’s probably a first. I don’t think I’ve ever beaten Bill, even scaled.
My 1000m rows got slower and slower, 4:03, 4:15, 4:30, and though I did that first set of deadlifts unbroken, I split the next two 10/5 and 8/7. I surprised myself by banging out the strict HSPUs each round though.
So it was a good day. 🙂 We’ll see what tomorrow looks like and maybe I can slip in for a noon workout.
Have a great day, folks! Great work and thanks Drea!