Monday's Workout

Miss me? Don't worry: Just because we're on vacation doesn't mean I'm not going to squeeze in my regular workout (and blog about it).

During last year's visit to Maui, my exercise routine consisted of some self-customized P90X-esque chipper workouts, and I started running in earnest in my FiveFingers.

This time, before leaving California, I'd arranged to drop into a local CrossFit affiliate. The island has several CrossFit gyms, and the one closest to where we're staying is one of the newest; it's not yet fully stocked with equipment, and most members are brand-new to CrossFit (even more so than me). But the owner/coach is open and friendly, and the programming seems solid.

Warm-Up:

Unlike my gym back home, where each of us gets loose and ready however we like, the warm-ups here are directed by the coach. Today, we were instructed to warm up with a little taste of Cindy: Instead of 20 minutes of pull-ups, push-ups and squats, though, we did just three rounds. In the sticky morning heat, it was enough to get me sweating.

It also reminded me of a CrossFit saying (that I've always disliked for its braggadocio, but with which I agree): "My warm-up is your workout."

And so, after the mini-Cindy, the workout began in earnest.

Strength Skills:

• Barbell Hang Cleans (5 sets of 3)
• Dumbbell Floor Presses (5 sets of 5 per side)

The hang cleans weren't difficult, but the floor presses were new to me -- at least in a CrossFit setting. (I'd been introduced to them before as part of my Turbulence Training routine from earlier in the year, but I often subbed in bench presses instead.) I like new things, so I had fun with them.

The best part: Practicing a compound motion requiring full-body neuromuscular coordination (hang cleans) and then throwing in some pure strength work (floor presses) for good measure.

Metcon:

CrossFit isn't CrossFit without a metcon, right?

For time:

• 10 overhead kettlebell swings
• Run 100 meters
• 9 overhead kettlebell swings
• Run 100 meters
• 8 overhead kettlebell swings
• Run 100 meters
• 7 overhead kettlebell swings
• Run 100 meters
• 6 overhead kettlebell swings
• Run 100 meters
• 5 overhead kettlebell swings
• Run 100 meters
• 4 overhead kettlebell swings
• Run 100 meters
• 3 overhead kettlebell swings
• Run 100 meters
• 2 overhead kettlebell swings
• Run 100 meters
• 1 overhead kettlebell swing
• Run 100 meters

I've done this one twice before. But it's one thing to do a crazy metcon in the pre-dawn chill of northern California. It's another thing entirely to do one in the mid-morning humidity of Maui. I still managed to fly through this one, finishing in 7:37 (7 seconds faster than my previous effort), but I'm pretty sure I've never before perspired that much in just seven-and-a-half minutes.