sadie551’s BodyBlog

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For the past 10 days a group of us have been following the crossfit daily workout at www.crossfit.com I was in a cardio rut, consistently executing between 30-40 minutes of running or elipitical at the same speed and heart rate.  Crossfit has shaken that up with frequent interval workouts.  For example a workout will consist of: run 800 meters, execute 50 back extensions, and 50 situps.  Three sets of this for time.  Already I have noticed a slight improvement in my run by conducting these harder, shorter, interval workouts in addition to steady cardio.  Additionally crossfit got me out of my lifting comfort zone by introducing lifts I had not performed for: deadlifts, cleans, sumo squats, front squats, etc. 

A few of us tried the 300 workout yesterday.  It consists of:

25 pullups

50 deadlifts (135lbs with a drop down to 95 lbs)

50 pushups

50 box jumps

50 floor wipers (with 95lbs)

50 clean and press (one arm with 15 lb kettleball)

25 pullups

 It is a smoker, to the point that we all felt queasy during and after the workout.  24 hours later, the majority of my soreness is in the lowerback, partially due to the fact that I don’t often do deadlifts and don’t have the best form doing them.  We are going to do this once a week since it takes at least one day to recover from.  I will see what increases I can make in weight or time to complete (right now I had to break the pullups, the deadlifts, and the clean and press into several sets.)

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