WOD for 7-15-2009
Push Press
20-20-20-20-20
First of all, this week has not gone exactly how I would have wanted it to. I missed Monday due to my doctor keeping me almost 3 hours over my scheduled shift. So, by the time I got off, I was exhausted and hungry. I know, no true reason to miss CrossFit, but I was starving and didn't think I could have given it my all. And then after work yesterday, I had to go out of town to watch my parents house and take care of the 4 dogs and all that fun junk.
So, today I went to back to my high school and did today's workout. I kinda modified it some due to not having a lighter bar to start out with. I wanted to do all 100, so here is how I broke my reps and sets down:
20 @ 45#
20 @ 50#
10 @ 50#
10@ 50#
10 @ 50#
10 @ 55#
10 @ 55#
10 @ 60#
I would have much preferred to have started off on the 33# bar and worked my way up, but after my first set at 45#, I knew it was going to be a long workout. So, the 20 at 50#, I decided to just do sets of 10. Since I was working out by myself, I decided that after each set, I would do box steps on a taller box. So, I did 100 push presses and 100 box steps. Whew...what a workout!
Something positive that I learned today, was that my mental game is stronger than I thought. It would have been so easy to just not go and do it on my own. I could have stopped anytime I wanted. While I didn't do the WOD EXACTLY as it was written, I did it in a way that I could finish and be happy with my results. Not once did I think about quitting. I just kept thinking that I had to finish, and I did, but I did it on my terms. It felt great to be back lifting weights! Can't wait to get back to the box!
Diet has been pretty good. Had a good day yesterday, with only a little cheat of ice cream that was brought in by the hospitalist group. Marble Slab...yum!
Breakfast: egg white omelet, 6 almonds
Lunch: Chicken breast, salad, and sunflower seeds
That is a great workout! Nice job! If I'm not spent after work tonight, I might try to do this the same way you did because I'll have to start with a 45# bar, too. And I even have something I could do step-ups on, if I want to go there...we'll see. :) Thanks for the suggestion!
ReplyDeleteThanks Jamie. I think that if I started out with the lighter weight I might have been able to do the sets of 20, but I will not know. Like I said, after the first 2 sets of 20, I just wanted to finish the 100 reps. I did the same amount of box steps for reps completed. The box steps got tiring after 70, but when you think about it, you are working out all of your body, not just your arms/shoulders with this one.
ReplyDeleteOn another note, I think that we should totally make a work out CD for when we can't be at the box. And on the CD have Sam and Koy yelling at us over the music to get out butts moving and keep going! I was picturing the guys yelling at me while I was doing this workout. Not the same without them, but had the idea of them standing in front of me!
Thanks for the tips! And the workout CD is a totally awesome idea. I'll put music on when I work out at home, but it's definitely not the same without the yelling!!! Maybe I'll have to try to mentally picture them or imagine what they'd say if they were there, hehe.
ReplyDelete