CrossFit East Bay WOD @ Ironworks 3-26-08: "Barbara"
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
Categories
General Fitness , WOD6 Comments
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I'm taking this week at 1/2 volume and won't be doing the RX workouts.
For this one I subbed
3 Rounds
5 muscle-ups
10 V-Up
15 Jumping Squats
Rest 3 min between sets
14:28
DNF- 4 rounds Rx plus 10 pull-ups
58:48
I did this modified because I had to leave class early. I did beginner 3 rounds w/o rest in 19:34.
I did five rounds w/ no breaks but still got a time of 43:00. Also, I did ring rows b/c my fingers are still injured. I am bummed that I can't do pull-ups or climb. I may not be able to do the clean and jerk workout for tonight, even (Thur 3/27/08). BUMMER!!!
The pushups felt like the hardest part of this workout and I got a bottom of the spine skin abrasion...aka BAS (ask Max what that stands for). I can't wait to be back to normal. I haven't made any fitness gains in quite some time and lately, I've been going backwards. Ask Max about retrograde performance and how to avoid it, if you're curious.
If you have not changed anything about your training, diet or lifestyle, and your performance is stagnant or retrograde (worse than before) you are either training too much or not enough. I take every 4th week at 1/2 volume and every 12th week completely off. Sometimes I use a 3/9 split too. This is a 1/2 volume week for me.