There Will Be Sweat

Long Division, 603 Style

Stolen from Crossfit 603:

• Overhead squat a total of 20 x your body weight (BW), for time

Body weight: 190lb,  weight moved: 3,800lb. My approach: 4 sets of 10 reps with 95lb. Time: 4:04 The last two sets were tough, but I stuck it out and finished it in 4 sets as planned.

Quick Core Workout

To celebrate the return of my Gymboss, I did a timer-centric core quickie:

• Front Plank
• Left Side Plank
• Right Side Plank

Started with a 60 second hold, then a 40 sec of each, followed by 20 sec of each. Rested 20 seconds between each hold. The turf is not so forgiving on the forearms after a few sweaty plank holds.

Core Training

• Flag x 5
• DB Side Bends (70lb) x 5/side
• Supermans x 10
• High-rep set of Chinnies

Repeat 4x

Finisher: Plank hold for time: 2:45.

Done at the crowded little weight room at the Metropolitan Pool with Dave, post-swim again.

Core Training

• Deadlift Twist (85lb) x 5/side
• Knees-to-Elbows x 10
• Knee-Hugs x 22, 23, 24, 25

Repeat 4x

Finisher: Plank hold for time: 3:19.

Did this at the weight room at the Metropolitan Pool with Dave, post-swim. He’s the one who set up the odd rep scheme for the knee hugs, so don’t ask me.

Core Training

Started with some light squats, front squats, and deadlifts to work on technique. I still need to figure out my overall strategy for the next few months, but I’ll be backing things off this week. Did the main circuit:

• Flags x 5
• Russian Twist (25lb plate) x 20
• Back Extensions x 10
• Knees-to-Elbows x 10

Repeat 4x

Finisher: 2 min plank hold.

Core Training

• Flags x 5
• Russian Twist (25lb plate) x 20
• Back Extensions x 10

Core Training

• Overhead Squat
  • 5 x 85lb
  • 5 x 105lb
  • 3 x 105lb *FAIL*
  • 5 x 85lb
  • 5 x 85lb

• Turkish Get Ups
  • 5 x 30lb
  • 3 x 65lb
  • 3 x 65lb
  • 3 x 65lb

Then onto the main circuit:

• Flags x 5
• Saxon Side Bends (5lb dumbbells) x 10
• Supermans x 10

Repeat 3x

Finisher: L-Pullups x 10