Monday, December 12, 2011

6AM workout

Nothing beats a 6AM workout at Forged Fitness to get your day started off right. The WOD (workout of the day) was: Row 500M, 15 push presses, 30 air squats for 4 rounds. I did the push presses with 67 lbs, the prescribed (Rx) for women was 85 lbs. That would have been a bit much for me, I can do about 5 reps at 85 lbs, right now, I can't even imagine doing 15 in a row and then doing it for 3 more rounds! I'm working on increasing the weight on my upper-body exercises because this is an area that requires improvement, I can't do an unassisted pull-up yet or a hand-stand pushup and the only way to get there is to increase how much weight I can lift above my head. I remember when 33 lbs used to exert me during push presses!
The rowing part is fairly easy but I know I don't generate enough power to be really fast on the row (for this workout, I was averaging about a 2:20 minute pace for 500M and 24-25 strokes per minute). For the last round, I was tired and was around a 2:25 pace. The push presses were doable the first round, but then I had to take breaks in order to get all 15 done. This was okay, I know I need to work on pushing more weight around and my times were going to go up because of it. Eventually this should pay off though. In then end, I finished the WOD in 21:30 minutes. I still feel good and not completely worn out. Ready to conquer the day now.


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