Speed Demon!
Wednesday, February 27th - Crossfit:
1 Minute WOD (Workout of the Day): Reverse Hypers (46 reps -need to remember to wear gloves next time, could have done more but I kept feeling like I was slipping off the equipment *sigh*)
Met-Con: each of the below done as intervals, integrating one set of ring dips between each OHS, ending with OHS.
Overhead Squats (OHS): 5 sets of 5 reps. This was done with the 20 kg bar and no added weight.
Ring Dips (with assist): 4 sets of 12 reps. I used the orange band for this and needed it. :P
Cash Out: this was two sets, once through the series each set, in the order below.
L-Sit Holds (with knees in): 2 X 30 seconds.
Chest-to-Bar Pull Ups (with assist - which N didn't use on her second set because she is a BEAST! *grin*): 2 X 10. I used the grey band, but will try without assist for at least one set next time. Need to learn how to 'kipling' or butterfly these for better time.
200 m Sprint X 2: Wherein I kicked MASSIVE ASS and got 36 seconds for my best time. Keep in mind, there is a 180 degree turn around in the middle of this sprint (100 m out, 100 m back). Only one other woman this day got a time as good as mine and she is one of the best in the gym (and about 18 years younger than I am).
This was me:
;)
1 Minute WOD (Workout of the Day): Reverse Hypers (46 reps -need to remember to wear gloves next time, could have done more but I kept feeling like I was slipping off the equipment *sigh*)
Met-Con: each of the below done as intervals, integrating one set of ring dips between each OHS, ending with OHS.
Overhead Squats (OHS): 5 sets of 5 reps. This was done with the 20 kg bar and no added weight.
Ring Dips (with assist): 4 sets of 12 reps. I used the orange band for this and needed it. :P
Cash Out: this was two sets, once through the series each set, in the order below.
L-Sit Holds (with knees in): 2 X 30 seconds.
Chest-to-Bar Pull Ups (with assist - which N didn't use on her second set because she is a BEAST! *grin*): 2 X 10. I used the grey band, but will try without assist for at least one set next time. Need to learn how to 'kipling' or butterfly these for better time.
200 m Sprint X 2: Wherein I kicked MASSIVE ASS and got 36 seconds for my best time. Keep in mind, there is a 180 degree turn around in the middle of this sprint (100 m out, 100 m back). Only one other woman this day got a time as good as mine and she is one of the best in the gym (and about 18 years younger than I am).
This was me:
;)