Monday, July 13, 2015

CrossFit BASELINE / Sled Pulls

Monday, July 13, 2015

Coach Meriah

(11AM) 11 including me 8 guys (Todd, Tim, Steve…), 3 girls (Lani, C?,…)

Warm Up

400m run followed by 3 rounds or 10 minutes of 100 Single Unders, 10 Medicine Ball Front Squats (14#), 10 Hollow Rocks, and 10 Plank Walk Ups.  I got through Round 2 of Single Unders.


“Baseline” for Time:  500m Row, 40 Air Squats, 30 Abmat Sit-ups, 20 Push-ups, 10 Pull-ups.  This was a pretty cool work out that really does act as a good baseline.  I guess this is repeated every 5 weeks or so.  The last one was May 1st.  I finished in 7:26 which was behind my peers, but better than I expected.

Then we did 5 rounds for intensity of 60 foot sled walk, 60 foot sled sprint, 60 foot sled walk, 60 foot sled sprint and 60 foot sled walk.  This was not timed, but I gave it a full effort.  As a partner workout, we spent about 25 minutes on it before moving to mobility.  I was partnered with C?  On the first round I did the sled plus 110#.  On the next 4 rounds I dropped it to the sled plus 65#.  [L3/Rx:  Body Weight, L2:  135#, L1:  115#]


Finished with couch stretch and groin stretch

Overall Impressions

I signed up for the unlimited month-to-month option which was pro-rated for July.

No comments:

Post a Comment