I can’t believe it has already been 4 weeks. The Friday the 9th was the final on ramp class for my group at Crossfit Performance and was also the morning after my birthday. While I did not go nutty for the big 3-0, my wife and I did enjoy a nice dinner and wine at a restaurant near our home. Hoping that Lauren (our trainer) would have forgotten about re-testing our initial on ramp benchmark test did not workout. We went ahead and retested the following:
– 200 meter sprint
– 12 push-up, 12 air squats, 9 push-ups, 9 air squats, 6 push-ups, 6 air squats
– 200 meter sprint
As the first time we ran the test the entire thing was AFAHP (As Fast As Humanly Possible). The first time around I came in at 4:16 and was totally spent. Glad to say that this time around I came in at 3:33 which was pretty awesome. I actually felt pretty OK after the test as well. The entire group did fantastic and it was a great way to end the on ramp part of CFP. It was then time to move into the big time and of the group of us it looked like I was the only one planning on hitting the Box (what CFP calls the gym) the next day on Saturday.
Saturday’s working was a gasser. It was a group workout though based on individual performance. There were four stations and at each station you were to do AMRAP (As Many Reps As Possible) of each series within a three minute time period. I’ll have to update this post with the stations once I get hands on my notebook but needless to say it was pretty intense. The 3rd station for me was 5 burpees, 5 box jumps and it was killer.
Today, my second Elements workout, was a shoulder day. Shoulders used to be one of my stronger muscle groups but we’ll see how long that lasts. Since I did not have a one rep max for shoulder press I was asked to put together one for the future. I ended up at 115 after failing at 125. It isn’t bad but it is well off my max. At one point I was well over 135 though I keep having to remind myself that was likely five years ago. After the shoulder work we did some running drills. Running is my nemesis. After the drills we did three reps of a continuous sprint for a minute and then a 3 minute walk rest. After three rounds…I was pretty spent. I still felt pretty good coming out but we’ll see how it feels tomorrow.
Looking forward to getting a complete week of CFP under my belt. Bring the hurt.