Aug 12, 2010

Last day at CFC before VACAY!

Was gonna leave for vacation yesterday, but had a ton of errands to do. So I hit the gym this AM, and I'm gonna leave right after a shower.
Complete for time:
1000m row
30 overhead lunge steps right hand (40lb DB/25)
20 GHD hip extentions
30 OH lunge steps left
20 GHD sit ups
20 OH lunge steps right
20 knees to elbows
20 OH lunge steps left
20 AB mat sit ups
10 OH lunge steps right
20 knees to elbows
10 OH lunge steps left

Results: 26:26 Rx
I used a 12kg kettlebell instead of a dumbbell -- that's about 26 pounds, so still Rx.

This took me about 5 minutes longer than everybody else, and it's cause I was dawdling. Guess I started my vacation early? :-p

My reaction to this workout on the board, and my experience with performing it, tells me that I still have a lot to learn about programming. Just like yesterday, it "sounded" a lot harder to me than it actually was to perform. I thought the load on the lunges would be super-heavy, but it was totally do-able. Always learning, learning, learning...

Speaking of learning, I've got a private session scheduled with Aimee at CrossFit KoP next Monday, and I'm super excited! We're going to go over, snatch (+ snatch balance, muscle snatch, etc), clean (as in, why is my PR stuck at 125?), kettlebell snatch (haven't ever had instruction on these), and HSPU.

Woot woot!

Also on tap for my trip up north, I'll be participating in Metro Dash Philadelphia! I am so pumped about spending the day with my CF KoP peeps, plus I even got my husband to sign up. Will definitely take the iPod -- maybe Steph and I will collaborate on some awesome video. :-D

Be back soon with some vacation WODs, which will include some hiking! :-D


  1. Good workout! When you say "40lb DB/25" what's the 25? I get that you held onto a 40lb dumbbell with one hand while lunging, but what's the 25? I'm confused. Sorry, probably a stupid ass question.


  2. I hope you have a wonderful, awesome vacation! Can't wait to hear all about it!