Monday, November 23, 2009

NOV 23 2009 - Security

The workouts after rest days are always special. Today's was no exception:

Squat 3 sets of 5 reps (79kg)
3 Rounds As Quickily As Possible:
. 4x 53m Sprints (out,back, out,back)
. 12 Power Cleans (55kg)
. 6 Push Jerks (55kg)
As Many Rounds As Possible in 3 minutes:
. Medicine Ball Throw (20#)
. Broad Jmps to Med Ball
. Return to start carrying Med Ball Overhead

I finished the conditioning workout in 10:55. Looking at the CF Football site, maybe I scaled it too light. I chose 55kg because 65 seemed too close to my 1 rep max (70kg). If I'd used 65kg it would have turned into a 20 minute strength workout. At 55kg it was good for power production. I only had to set the weight down during the last round of push-jerks. Overall, this was an excellent workout. Lots of power production, a pull, a push, and sprints. Hits everything an athlete needs.

Today I added my first "Finisher" workout. I made a deck of cards with very short workouts that address one of my limiters or add core work. Today's turned out to be a fun combination of medicine ball throws and broad jumps.

Midway through my first round of power cleans a couple of door-to-door salesmen started asking me questions. I had no inclination to slow down my workout in order to more politely shatter their dreams of making a big sale. One guy was shouting what I think was encouragement as he approached. Fortunately (for them), before they could get within throwing range of my barbell, my lovely fiancee explained what I was doing and fielded all their questions. After I was done with the workout, I asked her what they were selling. Security systems. "Does it look like we need a security system?" she asked. I agree, it's much more fun to chase down criminals and beat them with a kettlebell. I wonder if there's a "Beware of CrossFitter" sign I can put up in the yard?

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