Slow Burn

Posted on May 12, 2007 - 8:24pm by MarkFu in Training Log

Some workouts take off like a California wildfire, others are like starting a campfire with damps logs; eventually you get it going, but it takes a while and you have to blow a lot of smoke before anything happens. This was my workout today.

I started off my doing 3 rounds of the standard Crossfit warm-up and the Burgener warm-up but even then I did not get lit. The smoke was chatting it up with some of the Met-Rx regulars. (Memo to self: don’t ask Matt how he’s doing. I was just starting to get the fire going and his hot air was blowing it out).

I got a modest flame in the campfire and started by doing just a couple of sets of front squats, 5×95 lbs and 10×95 lbs.

I haven’t done barbell thrusters in a while and when I did, I sucked at them anyway, so it was a good idea to do 8 sets today. "Fran" is due any time now. 45×10/65×10/75×10/85×5/95×5/95×5/95×5/95×5.

We’re cookin’ now! I added in back squats, keeping it light and tight. My form has been lousy of late and my left leg doesn’t seem as strong as it was before I messed up my back.
135×5/155×3/175×3/185×3/185×3/185×3/185×3/.
In between each set, I did 10 goblet squats with a dumbbell to teach me ideal squat form. I also added it 5-11 reps of pull-ups between the sets. I had my best 8 in a row of kipping squats ever. That was cool!

A couple of hours later I did my 6 sets of push-ups. 45/37/40/32/32/33, totaling 219.

Several hours later, all that remained were glowing embers and ashes. Good burn!

Quiet and Slow ...
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“Waited” Pull-ups & Waiter Walks ...