Wednesday, September 28

Back from DC

Plane landed at 7:10pm and made it back to my place just in time to change and get to the 8pm CrossFit a couple of minutes before the class started.  Here's the workout:

Warm-Up

  • 500 meter run
  • Lots and lots and lots of stretching (did I mention lots of stretching?)

Strength Workout

Close-grip bench (7 sets X 5 reps/set): Maximum weight possible where you can crank out 5 reps.

Cardio Workout

5 rounds of the following:
  • 10 thigh slap push-ups: Do a regular push-up and when you arrive at the top quickly release your hands, tap the top of your thighs with your palms, come back to catch yourself before you faceplant, repeat.
  • 10 toe to bar (or knees to elbows) while hanging on the pull-up bar.
Buy-out

3 rounds of 400 meter suicides.  Sort of like shuttle runs if that term rings a bell.  This was killer.

Nite.
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2 comments:

  1. David9/29/11, 11:34 AM

    How many days a week do you do crossfit?

    ReplyDelete
  2. pompita9/29/11, 6:37 PM

    When I first started I was going 4 days a week. Since I was dealing with work and selling my place in Miami Lakes I slacked, sometimes not going at all, but about 1-2 times a week.

    Now I started again full force and I'm shooting for 3-4 days CrossFit, 3-4 days running fir distance.

    ReplyDelete

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