I made it to Friday’s Workout at CFA, but I took it pretty easy and don’t really have any significant results to report.
When I saw that the skill was double unders, I thought, yeah, I can work on that. And I did. I suck at double unders. Gotta get better! A new year’s resolution I think. I probably won’t get them nailed down before next Saturday at the Carolina Fitness Challenge.
Then, when I saw that the WOD was “Virtual Shoveling” (30, 25, 20, 15, 10, 5 of Virtual Shoveling and Push-Ups), I about shit my pants. We did that workout on January 14th, 2009 which is just about two years ago. It was one of the things that convinced me that “CrossFit is Awesome” but the aftermath of that stuff was incredible pain and soreness. The kind of pain that comes from doing unfamiliar things. It was that day after pain that I really remembered. And I wanted to avoid.
In my memory, I used a huge weight on that bar and worked really hard to complete the WOD. So on this occasion, to avoid pain, and in order to spare myself any kind of unwelcome DOMS for my planned Saturday 5k PR, I went ridiculously light. Turns out I actually used 5 pounds more total (45 lb bar plus 10 lb plate instead of 35 lb bar and 15 lb plate); better: I improved my time by about 35% (10:20 vs. 14:20). And no pain the next day. I feel kinda guilty that I let Tom Rehm suffer all alone with the 45 lb bar on there (and Rustan with the 35 lb bar), while I “wimped out;” but we all gotta define our own goals and pursue them at our own pace. They got their stimuli and I got mine. (I finished at least 2 minutes ahead of everybody else in the gym.)
Ow shit I am fucking sore. Like my whole body, my whole back, is one swollen tight muscle; we’re talking deeply sore. Virtual shoveling.
So, CrossFit is kicking my ass. The past few days, we’ve been doing some hellishly great workouts. I am feeling revved up on hormones and endorphins, and filled with that good sore, all the time. Since returning from Oregon, I have done four of them, last Wed, Fri, and Mon and Wed. Four kick ass workouts in the past 8 days! That makes me feel pretty bad-ass, for a 40 year old desk jockey.
Today, this was our workout: we start with a warm up which includes some marching in place, push-ups, pull-ups, air-squats, and full sit-ups (3 sets of 10 each, broken up by movements), along with some sort of side-to-side dance moves (I’d have to show you) where you swing hands and arms on either side; also some hip and shoulder opening stretches. Anyway, this “warm-up” lasted about 10 minutes and got my heart rate up near 160.
Then we did the CrossFit workout from Monday. It’s called “Virtual Shoveling.” Virtual Shoveling was 6 sets — of 30, 25, 20, 15, 10, 5 reps each — of two exercises. Each set consists of first the “virtual shoveling” exercise (see the official video here) and then push-ups, same number of reps each. So, that was another 105 pushups on top of the first 30, plus this crazy shoveling thing. I used a 35 lb long bar and a 15 lb olympic weight (same shape and size as 45, but thinner; a rubberized disk). This hellish workout took me about 14m20s. Then, warmdown for about 20 minutes.
I stopped my heart rate monitor after 55 minutes, so it included a few minutes of rest between “warm-up” and “workout,” and about 20 minutes of laying around stretching. STILL: the average HR was 148 and the max was 189. OW.