Thursday, May 6, 2010

10-05-06: AMRAP 7: 95# Squat Cleans x10, Sit-Ups x20

CrossFit WoD for May 6, 2010:
Complete as many rounds in seven minutes as you can of:
  • 95 pound Squat clean, 10 reps
  • 20 Sit-ups
The standard for the sit-up is feet anchored, back of the hands touch the ground above your head on the bottom, and hands touch the anchor at the top. No Abmat.

4 rounds (I was shooting for 3+, so this actually made me VERY happy.)

Warmed up with a little rowing, and about 7 minutes of bike, just to loosen up the old knees, etc.
Active stretching.

Hit the timer and started cranking through the workout.  Managed to get the first two rounds done without having to stop to suck wind...but MAN did I ever want to! :S  After that, there were intermittent breaks, usually for no more than 3 deep breaths before continuing on.  Used the bar as my anchor for the sit-ups, and did the whole thing in socks.  I am LOVING the feel of olympic lifting without wearing running shoes...there is a definite increase in control when your shoes aren't trying to cushion you.  Imagine lifting weights standing on pillows, and you'll get a pretty good idea of why running shoes make lousy lifting shoes!  If only we had a real platform to lift on (instead of a rubberized floor...see the grumbles about shoes), that would be awesome.  Of course, with iron plates, that platform would have to be a beast to not be destroyed instantly...but since the floor underneath the rubberized matting is crumbling, it still might be a good (read: SAFE) idea to get something like that.  I guess after we manage to talk them into getting their cheezy Nautlilus-style machines out of the way...

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