After a pretty successful strict press session (160# for two and felt very stable throughout, that's good for me folks!), then a handful of rounds of weighted pull ups and split jerk practice (45# and 80k respectively), I hit my crazy workout.
3 rounds of:
100 meter sprint
2 unbroken muscle ups
3 HSPU
4 power snatch 95#
5 pistol squats (each leg)
6 box jumps 30"
7 clean and jerk 95#
8 OH lunges 95# (total steps)
9 burpees
10 half moons 52#
I expected this one to kick my butt a little bit, but I had no idea it would do as much damage as it did. There was nothing about it that was overly taxing in terms of weight (although the clean and jerks and lunges felt like 200+ at that point), it was that there was no time to breath. The 100 meters was way too short to catch my breath, and the huge movements of each exercises was enough to just take it all out of me by the end of the first round. I stumbled through my final breath, gasping for air in 14:06 and I put every ounce of energy into that workout I had! What a great one, I would love to see what other people get with that one.
Now I am down in San Diego, ready to head to Ramona in the morning to attend a CrossFit Kids certification course. Should be a pretty fun weekend, and I can not wait to run around and be active with a bunch of kids. There is nothing like a child's energy to remind you just how fun being active can actually be!
I'll probably miss a post tomorrow, then post all about the weekend fun on Sunday, so look for that one. Enjoy your weekend everyone! I would love to hear any feedback/comment on the post about Process from yesterday, let e know what you think!
Never Stop, GET FIT.
Josh Courage
3 rounds of:
100 meter sprint
2 unbroken muscle ups
3 HSPU
4 power snatch 95#
5 pistol squats (each leg)
6 box jumps 30"
7 clean and jerk 95#
8 OH lunges 95# (total steps)
9 burpees
10 half moons 52#
I expected this one to kick my butt a little bit, but I had no idea it would do as much damage as it did. There was nothing about it that was overly taxing in terms of weight (although the clean and jerks and lunges felt like 200+ at that point), it was that there was no time to breath. The 100 meters was way too short to catch my breath, and the huge movements of each exercises was enough to just take it all out of me by the end of the first round. I stumbled through my final breath, gasping for air in 14:06 and I put every ounce of energy into that workout I had! What a great one, I would love to see what other people get with that one.
Now I am down in San Diego, ready to head to Ramona in the morning to attend a CrossFit Kids certification course. Should be a pretty fun weekend, and I can not wait to run around and be active with a bunch of kids. There is nothing like a child's energy to remind you just how fun being active can actually be!
I'll probably miss a post tomorrow, then post all about the weekend fun on Sunday, so look for that one. Enjoy your weekend everyone! I would love to hear any feedback/comment on the post about Process from yesterday, let e know what you think!
Never Stop, GET FIT.
Josh Courage
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