Some tuesday AM pain

I would like to share the Crossfit Rochester workout I did this morning..... because it kicked my a$s. In fact, as I write this, I'm sprawled out on the floor at school with 10 minutes until my next class. I just took a Spanish test that was difficult not because of the content but because there was no way to sit in a chair without muscles cramping.

So the listed weight was 95 pounds for guys and 65 pounds for girls. I tried it with 55 pounds-- and was still slower than several of the more-badass girls at the gym. Fastest girl time on the board was 20 minutes and change. My time was 27:22. (As always with the CF workouts, the goal is to finish as fast as possible while maintaining proper technique.)

25 overhead squats
25 front squats
25 back-squats
50 double-unders (again, this is jump roping in double-time. If you can't do these, the substitution is 250 single jump-ropes)
25 shoulder presses
25 push-presses
25 push-jerks
50 double unders
25 power snatches
25 hang squat cleans
25 deadlifts
50 double-unders

Join the suffer fest and try it!

Misfortune

I was driving to practice this morning at 7:30am when my seat and hardware flew out of my boat and onto the highway in rush-hour traffic. I was able to recover the seat, but not the screws. I disappointedly turned around and drove home, as I am unable to use the boat if the seat isn't secured in place.

Now I have to go to the hardware store and figure out how to make homemade hardware. Including that little gold rectangular piece that fits underneath the platform of plastex seats. Oy.

So since I missed my morning paddle session, I came up with a quick workout on the fly. If you try it, tell me what you think!

3 sets of the following, NO rest:

2 minutes fast jumproping (double-unders, if you can)
20 snatches, fast, with a fairly light weight (good technique)
20 weighted push-ups (for me, a 10kg plate on my back)
15 Right-arm turkish get-ups (for me, a 20lb dumbbell is plenty!)
3 handstand push-ups
15 Left-arm turkish get-ups

--rest---

Core
3 rounds of:
90 seconds front plank
60 seconds right-side plank
60 seconds left-side plank
90 seconds back plank

Then 50 reps each of 10 exercises (mostly weighted and rotational ones) for a total of 500 reps