Change

Well I just got home from another fun night at CrossFit Swift. Today was a good day. I was expecting a workout named Linda tonight. So in preparation for Linda I needed to weigh myself since some of the exercises are a percentage of your body weight. This is the first time I have weighed myself since September of last year.

At that time I was a ''soft'' 185lbs when I started CrossFit last year. When I weighed myself today I found that I am a ''not so soft'' 198lbs. I could not believe it. I have noticed a change in my physique but I was not expecting to weigh almost 200lbs at only 6 feet tall.

So as I walked into the gym tonight and looked at the board I was surprised to see we were not doing Linda. It was a good thing too because there were about 12 people there. It would have taken forever to do that with so many people. However what we did end up doing was a short little met-con. Now I am not normally a fan of met-cons but this one seemed to be ok. It was broken up nicely and the reps were manageable compared to other ones I have done.

Here was the workout:

On the mark for a total of 20 minutes do the following 2 circuits alternating each 2 minutes:

Circuit A:
3 Burpees
5 Wallball 20#
7 Sit-ups
9 KB Swings 24kg
11 Air Squats

Circuit B:
3 Pull-ups
5 Box Jumps 24"
7 Barbell Shoulder Presses 45#
9 Back Extensions
11 Bench Dips

The less time you need to finish each circuit, the more rest time you will have available during each 2 minute interval.

So when the clock started I began to work through circuit A. Then at the end of 2 minutes I switched to circuit B. This was to continue until 20 minutes were up. If I was able to finish the circuit early then I could rest the remaining time left in that 2 minutes. That happened on all the rounds except the last 2. I averaged25 seconds to 15 seconds of rest time during each round. But on the last 2 I had no rest time.

The night before began to take it's toll on me in the last couple of rounds. My legs and shoulders were tired and found it difficult to do the KB swings and the squats. But I did complete them all in the time limit.

So change is good and it helps to be able to adapt and move on with a positive attitude.