R4 D53 – Coached 3 hours, so no time or energy to work out.
R4 D54 – X Stretch the most uneventful workout on the planet.
R4 D55 – Sunday, coming back into the workouts from 4 days of ‘rest’ workouts.
21 â€“ 15 â€“ 9 Reps
Elizabeth was a rude awakening after such a nice few days taking it easy and recuperating. I feel like I slightly over stretched my lower back so it was a relief have a couple of easy days. That said, it was also great to get my teeth back into a decent hard work workout, even though Elizabeth is a very short workout. Since my weightloss is going well, I had planned a reward for getting to 260lbs and I had in mind that I wanted another Olympic bar and some weights to go in the garage during the winter and out on the lower deck during the summer. The reason is that doing Olympic lifts in the basement makes me nervous. Especially if the baby is in her bouncer watching, there are mirrors, a TV and plenty of stuff that would not take well to occupying the same space as the end of a 7ft steel bar. So the easy thing would be to do the lifts I can in the garage where there is a chin up bar and a wall ball and a floor to do push ups on. I figure if I am doing crossfit, I may as well make it realistic! My dip bars wereÂ so easy to make I may make up another set for the garage too, just for convenience and I have in mind to make 2 or 3 jump up boxes also.
Back to Elizabeth. Since I was nervous, I didn’t quite do the workout as Rx’d rather instead of letting the bar down to the floor and waking up the baby I kept it against my thighs and did the clean from there. I didn’t make all 21 or in fact all 15 in a row anyway so I ended up doing a few of the full rep cleans anyway. I also only was using 95lb since I am still getting used to doing the Olympic lifts after many many years away from them. I find that my old body is taking Â some time to get used to the grip style again and in fact my biggest challenge does seem to be hand positioning. Maybe it is from too many years of benching heavily but my wrists are certainly not as flexible as they should be.
So the workout was under 15 minutes I think. So short in fact that I had toyed with the idea of doing it a second time once we got back from the Gymnastics competition we were attending but instead we went to Demetre Caffe
and had ice cream.
Here is a list which will be expanded as I do more. In addition, there is a great list of the descriptions of the “Nasty Girls” workouts here:
(Thanks to Colin McNulty for the hard work)
21 Thrusters 95lbs
21 Pull Ups
15 Thrusters 95lbs
15 Pull Ups
9 Thrusters 95lbs
9 Pull Ups
Each minute on the minute for 30 minutes
AMRAP in 20 minutes:
10 Push Ups
15 Squats (Air Squats)
Fight Gone Bad:
- Wall ball: 20 pound ball, 10 foot target. Each rep is scored as 1 point.
- Sumo deadlift high pull: 75 pounds. Each rep is scored as 1 point.
- Box Jump: 20â€³ box. Each rep is scored as 1 point.
- Barbell push-press: 75 pounds. Each rep is scored as 1 point.
- Row: Your butt off. Each calorie burned (according to the monitor) is scored as 1 point.
Five rounds, each for time of:
21 â€“ 15 â€“ 9 Reps
For time, x 5, 2 minute rest between sets
30 wide push ups + 10 wide pull ups
30 regular push ups + 10 reverse pull ups
30 military push ups + 10 narrow pull ups