Great morning at Crossfit. We did push presses (strength set) and then we did more push presses interspersed with pull-ups and 200 meter runs (met con).
The strength set was to be 3 sets of 5 reps at 60%-70%-80% of our one-rep max. My one-rep max is 60% and I did 35#-45#-50# and then I did one rep of 55# just to amuse myself (and to assure myself I could do it).
The met con (metabolic conditioning) part was to be 10 reps, 8 reps, 6 reps, 4 reps and 2 reps of push press at 50# of our one-rep max. After each of those rounds we were to do 8 pull-ups and a 200 meter run. I should have done all those push press reps at 30#, but I didn't think I could do it. In retrospect, the 25# I used was too light. But I also wasn't the last one to finish (which I frequently am).
Tonight was spinning. I did a Sufferfest program called The Revolver. Essentially, after a warm-up this program consists of one minute hard and one minute easy, fifteen times. Except they lied and it was really 16 times. I used gear 4 for the recovery minutes (90 cadence) and gear 12 for the hard ones (100+ cadence). Then there was a cool-down period. This is only a 45-minute workout so I did an extra fifteen minutes in a not terribly hard, but not terribly easy, gear (90 cadence). I did get in my brick run after.
Sufferfest programs use actual footage of bike racing videos set to music. Then they have motivational or encouraging words on the screen from time to time. They like to use words like "suffer" or misery" and the like. Actually, they can be quite amusing. But I only saw the printed words for the first half tonight. After that I had too much sweat dripping into my eyes to see anything much.
Thirty-five years ago today I had a baby. Today's workout was easier than that.
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