7 hanging cleans with 30# DB's (just over 20% of BW)
15 Double Under's
4 around the worlds
Time: 10:03
This workout was one of those ones where i started to think 'that'll be not bad..' and then I catch myself and remember that it's always hard! It was pretty much what I expected only I wish I remembered to bring my shoes because the double unders were painful on the toes.
W pullups
5x 20lbs 5x 20 lbs 5x 25lbs 5x 25lbs
Pullups felt great. Didn't need to take any breaks. I tried switching up my grip up a few times, I tried every possible combination but I still like both hands over the bar the best. Next best would be one hand over, one hand under.. deadlift style :)
2 comments:
hey! missed you guys tonight. i have my own crossfit box coming together at home so i still got my workout but its not the same with out you girls!
OK here it is. You can also go to the concept 2 site and get an idea where your VO2 rating is. It will give you an idea how good your cardio is. For the record mine is excellent:)
VO2 max (also maximal oxygen consumption, maximal oxygen uptake or aerobic capacity) is the maximum capacity of an individual's body to transport and utilize oxygen during incremental exercise, which reflects the physical fitness of the individual. The name is derived from V̇ - volume per time, O2 - oxygen, max - maximum.
VO2 max is expressed either as an absolute rate in litres of oxygen per minute (l/min) or as a relative rate in millilitres of oxygen per kilogram of bodyweight per minute (ml/kg/min), the latter expression is often used to compare the performance of endurance sports athletes. A less size-biased measure is to divide by rather than mass.
I sweat for up to an hour after a O2 limiting WOD. You operate or workout with your body in oxygen deficit for an extended period and it kicks your ass basically. Hence the longer recovery. Call BS if you want but thats what I've read.
Post a Comment