I have been thinking alot on how to implement the strength training portion in the routine. I have some good ideas and am going back and forth between a couple of them. The change will be made April 1st and a description of the protocal will follow. Until then;
Workout of the Day:
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Please do not sacrifice your form for an extra rep, be legit in you mechanics and your consistency, if you do not you are only cheating yourself.
Jason
ReplyDeletePullups-12,12,12,12,12,12,12,12
Pushups-10,10,10,10,10,10,10,7
Situps-14,14,14,14,14,14,14,14
Squats-18,18,18,18,18,16,16,16
423 Total
Melissa
Pullups-13,12,10,8,6,7,7,6
Pushups-15,15,10,10,8,8,8,10
Situps-10,10,9,8,7,7,7,7
Squats-14,13,13,12,14,13,12,13
319 Total
used red and pink band for pullups
Melissa - you are a workhorse! I can't believe your numbers compared to mine.....although everyone's numbers are better than mine =)
ReplyDelete1st comment is for Ang: I do not think it is all about numbers. It is about effort and progress. When you started Crossfit, you could not even do ONE squat. Please post your squat number from this workout! You are making awesome progress, and you are the only one who can judge your effort. You are doing great, and next time we do this workout, you will do better.
ReplyDeleteMy number was 307 and I worked hard. Next time I do this workout, I know I will be stronger and faster and that will reflect in mu numbers.
Awesome workout, thanks Jason!
Angela, the great thing about the Crossfit methodolgy is the competitive nature of the workouts, always trying to stay up with someone else or have that other person push you, either in the time that they posted or by having someone next to you going throught the exact same discomfort. However, Sharon is right, do not get so caught up in how your numbers compare to others (although keep that in mind as someday your numbers will surpass theirs)it is how you look, feel and perform against yourself. If you are trudging through a workout and you completed it even if you wanted to quit 3-4times, it does not matter what your time is in reference to someone elses, it matters that you accomplished the task at hand. You have made excellent progress since the first day and you will continue to see many more and I am looking forward to those days. Keep up the great work
ReplyDelete