So your workout is our warmup was never truer than today. We started of with parking lot sprints. First with a 50% sprint, then 60, 75, 90 then 100%. Then 100% backwards. Then 100% two times down and back. Was kind of gassed after that. Done with the warmup. Now into the actual workout.
The deck of cards is a good workout, because it requires no equiptment and therefore can be done while travelling. It is also very dynamic because it is never really the same workout twice. You can also swap out the function of each card and so forth. This is also a good workout for those interested in CrossFit but don’t have Kettlebells or a pullup bar, etc. Today’s variation was the following:
Red Card = Pushups for the value of the card 2-10
Black Card = Air Squats for the value of the card 2-10
Jack = 30 jumping jacks
Queen = 10 Alternating Jumping Lunges
King = 15 Situps
Ace = 10 Burpees
Joker – Bear Crawl Length of the gym down and back
I started off hating life. The squats were hard, the burpees tough as well. Pushups, Jumping Jacks and situps might as well have been a rest. Alterating Lunges were not fun. After the sprints my legs were burning. Ahhh and the Bear Crawl. At 258 pounds this is an enemy of mine. The first one was. The last one we had to do came with 3 cards left and I attacked it. Easy. It proves right there that 90% of a good workout is mental. Your body can do what your mind pushes it to do. Your ability to chase away doubt and forget about pain has a lot to do with your CrossFit success.
To finish off, we did 500 jump ropes. I did them outside. The weather is great out, so while taxing it was still pretty cool. Until tomorrow!
This workout was incredibly tough! I did the 9am workout which is mostly women and he was doubling the # of reps for us. Plus we had a “bonus” run outside in the middle of the workout. I started out strong and it went downhill from there….LOL. Check out my “no pain no gain” blog about it!
Comment by crossfitgirl — March 23, 2009 @ 4:02 pm