Sunday, November 25, 2007

Sunday Workout - Shirley, It's Cold Outside

I met Dan, Orie and Elizabeth today at the Kirkwood High School track. It turns out Orie lives across the street. We set up 4 stations around the track. Do a station, sprint to the next station, go around twice. Elizabeth suggested 36 reps as the magic number because it was 36 degrees outside. I think she needs to see a shrink.

We each started at different stations. I started at the one arm dumbell snatches (KB for most but I did 25 lb dumbells because I was unfamiliar with the motion.). 18 with each arm, then sprint to the 24” box for box jumps. 9 box jumps and my bursting heart forced me to lower the power requirement by doing step ups instead. From that point on, the sprint was more like a recovery walk and I just hoped to be able to breath by the time I got to the next station. 36 ball slams with the 20 lb medicine ball. Umm, no problem? Sort of…. An actual semi-run to the 4th station, sand bag. I don’t know how heavy the duffel bag of sand was but carrying it 100 yards and back was a great challenge. I kept going for all 8 stations. After my last sandbag carry, I gave everything that was left for a final 100 yd sprint then spent 5 minutes gasping for air hoping not to revisit breakfast. All told, one of my best workouts ever. After only 9 hours I’m already feeling muscle rebuilding.

I’m meeting Dan at CrossFit Des Peres on Tuesday to see the facility. If their workouts all get this much out of me, the returns are going to be awesome.

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