Monday, April 18, 2011

Monday's Workout

We're starting another week of long(er) metcons. First up: "Football Gone Bad" from the evil geniuses at CrossFit Football.

Three rounds for time:
  • 1 minute of dumbbell thrusters (using a pair of 45-pound DBs)
  • 1 minute of plyo box jumps (20" box)
  • 1 minute of push-ups
  • 1 minute of double-unders
  • 1 minute of calorie row
  • 1 minute of rest
Like Fight Gone Bad, this workout involves spending a minute at each station, accumulating one point for each rep (except on the rower where each calorie is one point) before moving immediately to the next. Believe it or now, I'm starting to really get a kick out of this format. The diabolically short stints at each station call for an all-out effort, before you know it, it's time to move on to the next exercise -- so it never gets too painful.

To make room for everyone, the members of our class began the workout at different stations today, and I chose to start with the box jumps. I kind of love box jumps (though I need to work on making sure I fully extend at the top on a consistent basis), and when I get cranking, I can cruise at a decent speed. During the first minute of today's workout, I completed 38 box jumps -- a new record for me.

But by the end of that first round, I was gassed. Saving the thrusters for last was not the brightest idea. I struggled to heave the pair of 45-pound dumbbells overhead, and managed just five ugly reps in that minute.

  • Round 1 - 110 points
  • Round 2 - 86 points
  • Round 3 - 90 points
Total: 286 points as RXed.

(A point of comparison: Maddie scored 366 points -- RXed. And no, that is not a typo.)