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RUNNER4LIFE08
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BL Last Chance Workout - Crossfit Style

Tuesday, July 02, 2013

Today is my last chance workout for the week before I weigh in tomorrow for my BLC Diamonds team. So it has to be a great sweaty workout right?!?!?

My friend and I decided to do Crossfit's #1 rated workout the Dirty 50. BUT... we did this modified to our level. Here is what the workout is:



Crossfit Dirty 50
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50 Box Jumps 24/20 pound weights
50 Jumping Pull Ups
50 Knees to Elbows
50 Walking Lunges
5 Muscle Ups
50 Good Mornings 65/45 pound weights
50 Wall Balls 20/14 pound weights
50 Burpees
50 Double Unders


Here is our modified version
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50 Step Ups 20 pounds
25-30 Assisted Pull Ups
25-30 Captain Chair Leg Raises
5 Knees to Elbows (could not reach my elbows though)
50 Walking Lunges
50 Mountain Climbers
50 Push Press 25 pounds
50 Wall Balls 12 pound medicine ball
25 Burpees
100 Regular Jump Rope
1 Minute Plank


Then.... we ran a 1/2 mile on the track holding a 12 pound medicine ball. A few laps we held the ball over our head. That was tough!

I was beat but I am not gonna lie... if I had a little more time for my lunch break I would have done a little more. This was a fun workout that pushed limits. And even though it was modified, that just gives us something to work up to then.

After my workout I was starving but did not bring my lunch from home today. It is tough finding items that don't include bread. My go-to is usually a salad. So that is what I had today. A salad from Subway and a protein drink.




On a side note.....

Yesterday we also did our own made bootcamp style run outside. We did box jumps on rocks that came up to about our knees. (That was scary and took me some time to make the jump.) We also did tri cep dips on park benches, skipped, and ran backwards. On stairs we did single jumps and frog jumps. All of this and we still got in 3.55 miles for the run. It is things like this that makes working out so much fun!
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