I rested yesterday. And it was good. I’m considering taking an entire week off from CrossFit, perhaps next month. It’s hard to believe that the CF Games Open begins early next year! I’m having a hard time staying focused. Can you tell?
But first, the Paleo Challenge “Triplet Retest.”
A: Metcon (AMRAP – Reps)
11-min AMRAP
3, 6, 9, 12, 15…
Wall balls (20 & 10)
Box jumps (24)
Dead-lifts (115)
I was disappointed in my performance that first time I completed this Paleo Challenge workout, as I didn’t quite make it through the round of 21 reps, completing only 238 total reps. In other words, I only completed 14 dead-lifts, 7 reps shy of completing round of 21 reps.
My goal was to complete all of round of 21 reps. I knew that in order to do so I’d have to focus on completing very fast box jumps and steady wall ball shots, as I didn’t want to go too quickly whilst completing dead-lifts for fear of re-injuring left hamstring. I set up workstation near the front of the box, opened the front door to allow for a cross breeze, and turned on the fan. The clock counted down from 10 and Coach Deborah counted down from 3.
I completed unbroken reps of wall ball shots through round 15, round 18 in reps of 11 & 7, and round 21 in reps of 11, 5, & 5. I didn’t miss a single wall ball shot! I did, however, miss2 box jumps, not extending before stepping off of the box for a rep during the round of 15 and missing a jump early during the round of 18. I nonetheless completed box jumps very quickly, making sure to not rest on top of the box. I completed unbroken dead-lifts through round of 15, and completed as many as 11 and as few as 5 during remaining 2 rounds. I completed off of round 21 — and there was still 15 seconds remaining on the clock! I had to quickly retrieve my medicine ball that had rolled away from workstation. I also had to will myself to throw the damned wall ball. I completed 6 reps, with the medicine ball hitting the center of the target as the clock sounded. Yay!
Score = 258 Rx (Level III)
That’s 20 reps better than my first attempt. Again, yay!
I was exhausted when all was said and done, and had a very difficult time catching my breath. I knew, however, that I’d have to recovery quickly.
B: Metcon (Time)
2 back or front squats (see below)
4 10m shuttle sprints
4 BS or FS
8 shuttle sprints
6 BS or FS
12 shuttle sprints
8 BS or FS
16 shuttle sprints
10 BS or FS
20 shuttle sprints
Fast and furious. The prescribed weight was 95 (based on bodyweight), and I scaled up to 105. Uhm, I weighed myself this morning, weighing in at just over 140 lb. I’m truly enjoying the the Paleo Challenge, but have struggled to keep my bodyweight at 143 lb. Perhaps I’ll just settle on my ideal bodyweight being 140 lb and call it a day.
I front squatted the first 2 reps and back squatted the remaining. That was fun!
Time = 5:04 Rx+
This was the last of the Paleo Challenge workouts, and I’m very pleased with my own performance. More importantly, many members of the box did an incredible job, both with losing weight (if that was the goal) and gaining strength.
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