The calm before the butt-kicking.
Today was my introduction to one of the traditional CrossFit workouts. While not one of the “named” WODs (Workout Of the Day) for which CrossFit is so famous, it remains a benchmark across the community.
It goes a little something like this (the numbers are the men’s/women’s prescribed weights/height):
- 1 Min Wallballs 20 lb/10 lb to 10′
- 1 Min Sumo Deadlift High Pulls 75 lb/55 lb
- 1 Min Push Press 75 lb/55 lb
- 1 Min Box Jumps 24″/20″
- 1 Min Row Machine (Calories)
- 1 Min Rest
You do all of that 3 times, add up your total reps (and calories from the rower), and that’s your score.
The result is an 18 minute, full throttle, full-body ass kick. I scaled the sumos and push presses to 55 lbs to be on the safe side, and I’m glad I did. When time expired, I scored 201, which I’m pretty happy with. And was I ever scorched! Each 1 minute interval seemed to simultaneously fly by, and take forever. I kept my pace pretty well through the first two rounds, but by the last round, I was barely squeaking out 10 reps on most of the exercises.
I liked the workout overall, though. I can see myself doing the prescribed weights before too long, which is a pretty good feeling for such a CrossFit newbie. I have no idea when I might see this workout again, but I’ll be excited when I do!