Mike taking a quick nap, before attempting another thruster..........
Yesterdays workout of heavy squats, and burpees, coincided with one of our quietest days in months. Coincidence? Are you guys getting up in the morning, taking a look at the website, and telling yourself "rest day today.........." if you see your nemesis staring back at you from the blog?
If so, we understand, it's natural to want to avoid something you hate. But of course, you know that the very workouts that fill your heart with dread, are likely the exact ones you need to be doing often. So do your best to overcome that dread and turn up anyway. You know you'll be glad once it's over, and next time you will feel a little better about doing it again, until it's no longer a worry. And if you can face up to a tough CrossFit workout and overcome it, day to day hassles cease to be a problem either!
Workout
Deadlifts 5 sets of 3
Then:
Tabatas (20sec on, 10 off for 8 sets, alternating exercises)
Hanging knee raise alternated with pushups
1 minute rest
Situps alternated with squats
Deadlifts Rnd1 Rnd2
Rob 62.5 65 67.5 77.5 120 102
Karen s. 70 75 75 75 77.5 109 120
Dave M 100 120 120 120 105 120 141
Junior 90 90 90 100 105
Dan R 100 120 120 120 120 125 141
Komal 70 70 70 65 65 70 110
Luuk 90 95 100 105 110 87 113
Michelle 62.5 65. 62.5 110 128
Mike G 80
Dan S 80 90 95 90 84 125
Marie 70 72.5 75 77.5 31/Phold 128
Gretch ? 97
Patrick 80 75 121
Kirstine 50 55 55 60 60 69 127
Marty 90 100 100 90 80 109
Sharon 65 70 70 75 80 102 112
Josh 90 100100 110 120 114 118
Lynn 50 55 60 60 64 99
Larissa 80 85 85 90 90 45/Phold 106
Miki 80 85 85 90 95 105 118
: LOUISE FOLEY - "I've never been this lean, strong and fit in my life! It made me think about what I was like before...... My idea of a good workout then was a 20min run around the block, 3x a week. I was too intimidated to walk into a weights room. I had chronic back pain. I didn't want to do squats and deadlifts because they were "manly". I think getting my first chin-up is what got me hooked... And the best part of all is that I've still got heaps more improving to do!"
: DANIEL SADLIER -I just wanted to pass on how stoked I am overall with crossfit. I am starting to notice additional muscle, particularly on shoulders and arms where I have been unable to make any progress in the past given that I had been carrying my shoulder injury for so long. That definitely helps motivate me to keep coming along in the early mornings.
: NICK LINTON: Out of 120 applicants, I had the fastest time on the Firefighter Job Scenario's Course. The functional, 'old school' workouts at Crossfit NZ are what I believe have given me the edge. Thank you for helping me discover what Crossfit is all about, correct my techniques and to really push my body to its limits and beyond!
yeah I find thrusters so easy I do them in my sleep! Not.
I think I was waiting for my heart to restart...and it looks like some praying might be going on!
Posted by: Mike M | July 03, 2009 at 08:00 AM