Under 12 Minutes

Achievement Unlocked: Run a mile in under 12 minutes.

One mile in 11'51".

Whining: My quads were sore from 165 air squats on Thursday and my persistent Psoas muscle soreness kicked in as well. Nonetheless, Rich picked the route and pace and I almost kept up 'til about halfway, and then I fell back.

Winning: At some point I actually got into a groove & knew I would finish. A bit of a sprint over the last 100 made sure I broke 12.

I hate running.

The Cindy

We did a modified Crossfit "Cindy" today.

We replaced the Pullups with Reverse Bodyweight Rows, but did the pushups & squats.

The idea is to repeat the circuit AMRAP, as many rounds (circuits) as possible, in 20 minutes.

So:

Thursday's Workout
Bodyweight Reverse Rows x 5
Hand-Release Pushups x 10
Air squats x 15

For 11 circuits in 20 minutes.
(55 rows, 110 pushups, 165 squats)

We finished with:
Cat vomit ab clench x 20 secs
Long Swiss Ball Crunches x 30
Plank x 40 secs

We have successfully regained our intensity this week. This one was harsh. We struggled for Circuit #11 during the last couple of minutes.

Just beat.

Twenty Minutes of Hell

This weekend I decided we had strayed into longer workouts, 25+ sets & 30+ minutes, because what were doing was not intense enough. We were not sufficiently incoherent at the end. So Monday we turned it up a bit. Well, a lot.

This may be our hardest workout ever. Halfway through we considered resting, but decided against it. Instead we swapped the order, so we could make it to the end. (Well, I tried to swap them, but was so lost that I failed & Rich had to fix it. Then the buzzer went off.) This one got ugly.

Monday's Workout
We did 20 sets with a timer: One minute for each set.
Box Jumps x 5 @ 21"
Burpee + 2-Dumbbell Press x 10 @ 15#/15#
2H Kettlebell Swings x 20 @ 35#
Russian Twist x 26
Bicycle Crunches x 30

Box Jumps x 5 @ 21"
Burpee + 2-Dumbbell Press x 10 @ 15#/15#
2H Kettlebell Swings x 20 @ 35#
Russian Twist x 26
Bicycle Crunches x 30

Box Jumps x 5 @ 21"
Burpee + 2-Dumbbell Press x 8 @ 15#/15#
Russian Twist x 26
2H Kettlebell Swings x 20 @ 35#
Bicycle Crunches x 30

Box Jumps x 5 @ 21"
Burpee + 2-Dumbbell Press x 6 @ 15#/15#
Russian Twist x 26
2H Kettlebell Swings x 20 @ 35#
Bicycle Crunches x 30

We both collapsed on the floor. Eventually we were able to put the equipment up and limp out. Rich said, "That's exactly what we need," and later, "We'll be feeling this one for a couple of days." Which pretty much sums it up.