I haven't blogged about Crossfit for a while, so I thought maybe I'd share an extra special workout I got to do this week. I am sure you can only handle the woo woo of the yoga blog for so long, bring back the real Roberta..........
My very very favorite type of crossfit workout is a chipper! In most crossfit workouts you do a certain number of rounds of the same three or four exercises, repeating or increasing the same pain with every set. In a chipper you do maybe eight or nine different movements and you only do them once. They're usually a bit epic and they always rock, though maybe only after you finish. We don't do them nearly enough, but sometimes we get them for a holiday treat. This Thanksgiving we were treated to an extra special holiday chipper.
5 Rope Climbs - 20 feet
10 Heavy Thrusters (40k ie 88lbs)
15 Cleans (also 40k)
20 Ring Dips
25 Kettlebells swings (heavy 24K or 53lbs)
30 Pull Ups
35 One Arm Dumbbell Snatches (35lbs)
40 Wall Ball Shots (14lbs)
45 Box Jumps (20")
All my loyal readers probably remember a counting post a while back in which rope climbs figured prominently. At that time I attempted 2 rope climbs in a row during a work out and couldn't make it to the top the 2nd time. Well guess what, Thursday I did 5 IN A ROW!!!! Yes, I was impressed with myself and feel free to revel in my glory as well.
And guess what else, 5 rope climbs in a row is exhausting! I thought the 10 thrusters would be one of the easier parts of the workout. Sure they were heavy, but only 10. But I was so tired after the rope climbs I could barely get the bar to my shoulders to do the thrusters!
The rest of the workout was just slow and steady and painful. But, the great thing about chippers is that while every exercise usually sucks you only have to do it once and that's it! For example, while there is nothing good about 25 heavy kettlebell swings when you're already tired, you know if you suck it up you can move on to pull ups which are fun! (Special thanks to Tracy and Dina who were cheering me on during the KB swings and made me feel like a rockstar.)
I finished in 34 minutes plus some change. I am pretty sure I could take 3-4 minutes off my time. I had a good 3-4 minutes of completely gratuitous resting. Or time spent dinking around instead of focusing, switching medicine balls and targets, getting distracted by things that were none of my business! But I was only one of two women who did it as proscribed and was faster than most.
And yes, these are the things that I consider fun and for which I am thankful!