R4 D46 to D49 – Kelly (incomplete) and catchup

R4 D46 – Kelly

I find that when I do new Crossfit workouts that I often fall short. That in itself is weird since I usually (and I believe I am not alone in this) blast as hard as I can the first time I try things. For some reason it is just not the case with these workouts, a case in point is Kelly. Maybe it is intimidation, maybe just because I am at home doing this alone I am not sure. In retrospect, maybe it was because I was outside and it was 3 degrees but I am a man dammit!


Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

As is well documented, I have a 26lb ball that I use for wall ball and having to run outside and do the wall ball outside meant this was going to be a cold workout. For that reason, among others I suppose, I only managed 3 rounds. My time was around 4:30 per round which if I was able to maintain that pace would have put me around the 22:30 mark for 5 rounds. That seems unreasonably fast to me. I didn’t measure the run exactly and I believe I may have been doing a 300m rather than 400m. Given that, it means an extra 500m for the whole round which makes more sense. Anyway, the block jumps were 20″ and the wall ball 10ft. Hopefully next time I will be able to get the 5 rounds but with the weather closing in, I am not sure I will be running outside again any time soon.

R4 D47 – Clean and Press 100

As a change of pace I opted to do 100 clean and press today. Unfortunately due to the low ceiling in the basement I had to settle for 45lbs for 75 clean and press (mostly in order to get the motion correct) and then around 30 95lb cleans.  After, I got the idea that I hadn’t really done enough so I did another 30 or so clean and press with 35lb dumbbells. That is a lot harder than it sounds! I had wanted to do some deadlift high pulls too but time was short and so I will have to leave them for another time. The important thing was that I was, in a manner, greasing the groove by reinforcing the movement with strict control over technique. Over time, this reinforcement should allow me to increase the weight so that once I get an Olympic bar for the garage, I can start to use heavier weight.

R4 D48 – 5K Run

Well, run is probably a strong word. I was tired, I assumed I was too tired to bother with keeping up with Shaun T and his minions so I though a brisk walk would do me as much good as I could tolerate. Besides, I hadn’t had a workout longer than about 30 minutes in a while so I thought a long walk would tick that box too. Uneventful would probably be too colourful a word for the workout and it reminded me why I do Insanity instead of the treadmill.

R4 D49 – Rest

I feel a little worn down and since this coming week is supposed to be rest week 2 I have some thinking to do.

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