CrossFit Workout

For time: 100 wall-ball; 100 sit-ups; 100 push-ups. I took 21 minutes and was happy with that. (What’s wall-ball? Going up and down in a squat, using the leg power to fling a medicine ball at the wall over your head. Video. Seriously: turn your speakers way down!)
I broke up the sets when I had to. For wall-ball, I did 50, 25, 15, 10. For the rest, I did 10 push-ups, 20 sit-ups, 10 push-ups, 10 sit-ups, 6 push-ups, 4 push-ups, 10 sit-ups, and like that until I finished. All my push-ups were in good form, supporting a straight body on hands and toes.
In the gymnastics hour, we tried a bunch of things, first of all handstands on parallettes. It was nerve wracking to look down at the parallettes and think of putting my hands on them and kicking up into a handstand. It seemed so much more precarious than the floor.
I told myself it wasn’t really any different, and practiced kicking up halfway several times to get my nerve up. Finally I was able to commit, got my hips aligned over my shoulders, and held the handstand with the help of a spotter. It’s fun to be spotted and be able to take the time to focus on adjusting different parts of the body to develop the balance. I never could stay up for more than 10 to 15 seconds today because I was so fatigued from the 100 push-ups and wall-ball.
Another thing we practiced today that was new for me was forward and backward rolls (somersaults). I always hated them as a kid. It seemed I was always landing flat on my back and getting the wind knocked out of me, or going backwards, getting stuck on my shoulders with my head cranked forward on the floor. Today I watched the gymnastics coach very carefully and did not have either of those problems. On the backward roll, you have to begin in a standing position with your hands near your head, in order to roll backwards with the force needed to complete the roll. Going backwards was surprisingly easy, and I popped up onto my feet after each one almost automatically.
My unexpected problem (and almost everybody else’s problem too), since we had a long enough mat to do six or seven rolls in a row, was drunken dizziness after the last roll. I knelt at the end of the mat sometimes instead of standing right away. It was comical.
We did a lot of other stuff too, but those were the highlights for me. I am completely beat and thought I was going to fall asleep at a stoplight on the way home.

1 thought on “CrossFit Workout”

  1. Hi! I found your site through links of links of links. Glad I did. It’s amazing reading about your exercises. I am still trying to envision doing handstands “at all”, let alone the variations you’re going through. Equally interesting is that we were both looking at military fitness requirements at or about the same time (if you check my blog, you’ll see how closely we line up). Who knew?
    Anyway, great stuff, and fascinating to see your progress, and to read about your challenges.

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