For a few weeks now, Wednesday's been the day that I've struggled to get to 5am CrossFit. A couple of those weeks, I managed to make it to the 6pm class. But, otherwise, not so much. I went to bed last night determined to get to the class this morning.
The alarm went off and we snoozed once. 4:30's really early, sometimes you just need 9 more minutes.
Got up - did my habit - and got dressed and we were out the door.
I looked at the whiteboard when we got there. Holy Expletive.
3 x 7
(1) 7 Minute AMRAP of Barbell Thrusters (65#) and Chest-to-Bar Pullups. (This is the games workout for the week, so I wasn't surprised to see this.) You start with 3 reps of each and add 3 reps to each round. So 3/3/6/6/9/9/12/12...
For nongamers, it continued on...
Rest two minutes
(2) 7 minute AMRAP of 10 push-ups, 15 squats, 20 sit-ups.
Rest two minutes
(3) 7 minute AMRAP of 20 KB Swings (35#), 20 lunges, 20 Double Unders or 80 Singles.
Did I mention Holy Expletive!
We warmed up with 8 rounds of Tabata Jump Ropes. Stretched. Got Set Up. 3-2-1-GO!
Sometimes with CrossFit, there are more people in the class than space to get your workout done, so we stagger start. I opted to start with the (3) AMRAP. This worked really well this morning. 75% of the class started on (1) and they were tripping over each other.
Results: (1) 3 Rounds, 12 Thrusters and 10 chest-to-bar pullups (Green)
(2) 4 Rounds, 10 pushups, 15 squats, 10 sit-ups.
(3) 3 rounds, 20 KB swings.
So, other than I've yet to master the pull-up, much less the chest-to-bar pull-up, I RX'd this workout. I've been tossing around in my head how to work on skills (what order I want to focus) and I really think that Pull-Ups need to be my first focus!
The Habit Course: In case you missed it in the post, I did my habit. Weighed & Charted.