- Clean and Jerk Complex (1 rep consists of 1 Deadlift, 1 Squat Clean, 1 Hang Power Clean, and 1 Split Jerk. Complex must be completed in 20 seconds): 1-1-1-1-1-1-1
- "Helen"- 3 rounds AQAP
Run 400m
21 Kettlebell Swings 53/35
12 Pull-ups
Post results/thoughts to comments
Awesome job on the Olympic work today everybody. We went through the Burgener Warm-up to get going and many of you are starting to get a better handle on those movements. Way to push those lungs on "Helen" today you guys all pushed hard and are all making strides in both your conditioning and all of the strength movements we've been using. Pull-ups are getting way better for many of you. Awesome work. See you tomorrow. Cheers."
Again, it sounded easy. Plus, after not doing a workout for 12 days, I deliberately took it easy. Only 65 pounds on the C&J complex, where I'm sure I could have done 95-105. I used the 35 pound kettle-bell. And, I used a band for my pull-ups.
Somehow, I still struggled. On my first 400 meter run, my calves felt like they would cramp up. No running for a while will do that. The swings went OK, but I seemed much slower than everyone else. Some photos later revealed that my range of motion was more than needed. And then, even with the support band, I sucked at pull-ups. It was tough.
I was the last person to finish the workout, so I got all of the coach's attention at the end. He hurried me through the final set of pull-ups. I finished. Last, but I finished.
And suddenly, I knew I was about to "meet" the CrossFit character you don't want to meet. He's known as "Pukey the Clown". Some CrossFit gyms give out T-shirts for people who meet Pukey. I was hoping no one would notice. I went outside and dry heaved for what felt like 10 minutes. By the time my stomach settled down, everyone else was about done with their cool-down. I tried to pretend that nothing had happened. I don't know if they bought it or not.
In two hours, I'll be back for another round.
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