As I’m used to working out at 6am most mornings, waiting until 10:30am to do so was a workout in and of itself. I’m reading “Team of Rivals: the Political Genius of Lincoln”, so that helped to pass the time.
We saw our good friend Kelly’s car as we pulled into the CrossFit Coastal parking lot, and we were warmly met by Kelly and her daughter, Ameron.
I warmed up a little on my own, and then Zeke announced that we had 20 minutes to establish 1RM snatch or clean & jerk or, if we were doing “Outlaw”, 20 minutes to establish both snatch and clean & jerk 1RMs. Jeff was working with a novice, and I eventually ended up coaching him through the clean & jerk. I clean & jerked my bodyweight and called it a day.
I was expecting a team workout, and was looking forward to doing so with Jeff, Kelly, and Ameron. We instead completed the following.
As fast as possible
100m walking lunges holding 45# plate overhead
90-sec plank hold
80 double unders
70 Air squats
60 Abmat sit-ups
50 box jumps, 24”
10 handstand pushups
The standard movements were not discussed. I had barely set up my stations when the time began.
I briefly rested after lunging 50m and 75m. As we were walking outside on the pavement, I did not touch my back knee to the ground.
I mistakenly thought we were to do 90 double unders after lunges, and began to do so. I struggled at first because I wasn’t using my own rope, but then managed to string together as many as 40 unbroken. As others entered the box and began plank hold, I realized my mistake. I finished double unders and then held plank for 90 seconds.
I broke air squats into sets of 25, 15, 10, 10, & 10. I knew box jumps were coming up. I completed sit-ups unbroken.
I just did many, many box jumps yesterday, so I took it easy, doing in sets of 20, 20, & 10. Pushups went well, and I completed in reps of 10, 10, 10, 5, & 5.
I completed as many as 15 and as few as 2 reps for pull-ups. The bar is so high that I had to stand on a 24” box to reach the bar, and I think I may have inadvertently used a box that someone was going to use for jumps. Sorry!
Burpees are always fun, and I did in 2 sets of 10 reps.
My shoulders were aching by this time, and I was only able to do the first 2 reps of HSPUs unbroken, and the remaining in single reps.
My total time was 19:09.
I very much enjoyed seeing Kelly and Ameron! As Jeff and I will be spending much time in Wilmington in the future, we’re going to give CrossFit Wilmington a try as well.