WOD — BB OH Lunges, Squats, and Pushups

Overhead Barbell Walking lunges

Overhead Barbell Walking lunges

Today’s 5:30 a.m. Workout of the Day at Crossfit Central was 5 rounds (for time) of:

  • 25 squats
  • Overhead Barbell (45 lbs) walking lunges (30 yards)
  • 15 push ups
  • Overhead Barbell (45 lbs) walking lunges (30 yards)

Time: 28:35 (DFL)

Lunges are still difficult for me….my knees just aren’t accustomed to that range of motion yet. I used the 45 lb bar for the first two rounds, then switched to the 35 lb “ladies” bar for the next round, and then completely wimped out and used the 25 lb curl bar for the final round.

My legs, and even my lungs felt OK doing the lunges…by my arms quickly fatigued holding that bar over my head.

On the pushups, I completed the first round doing all 15 full push ups. However, for the final 4 rounds I could only muster ladies style push ups. And even then I had to break them down into smaller sets.

The first athlete in our class finished in just over 14 minutes. I came in dead last (again) at 28:35. The second to last person (one of the 7 women to beat me — again — today) finished a minute and a half in front of me.

Embarrassing. I knew I was out of shape…I just didn’t realize how badly out of shape I really was. The fact that I’m at least 10-15 years older than anybody else in my class is no excuse either.

As embarrassing as it is to be DFL each day, I’m also using that as my motivation to keep going to get stronger, faster, and to build much more stamina.

I need to start running 5Ks on my Crossfit “off” days. I nearly finished the entire warmup this morning, but walked about 15-20 feet of the 400m warmup run (with only about 50 meters to go, too…).

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