When you do a Crossfit-style metabolic conditioning, you’re probably going to go through a few very definable stages.
The first is fear. When I walk out on to the floor, when I’m getting ready to do a workout that’s really going to challenge me, I’m afraid. I’m afraid of how much it’s going to hurt, how hard it’s going to be. I’m afraid I might not finish.
This is a good fear. It let’s you know that you’re working hard enough to make a change. If you aren’t afraid–even just a little bit–you’re probably not pushing yourself enough.
Then the workout begins. I generally train in five circuits, and there’s a different emotion associated with each one.
When the first circuit starts, I’m still cold and creaky. My joints are popping, my muscles are slow to fire, and it feels like the workout is going to take all day.
But I push through it, and get to the second circuit. By now I’m warmed up and firing on all cylinders. My movements are sharp and crisp. I’m making good time, and I start to think that today might be a PR.
Then the third circuit hits, and everything starts to fall apart. I’m starting to get tired, my heart if pounding, and I’m thinking about maybe, just maybe giving up. Four circuits would be enough, right? I can call it a day soon, can’t I?
During the fourth circuit, I’m fighting just to keep going. My eyes are usually closed by now. I don’t want to know what’s going on around me. I can’t hear the music anymore. There’s nothing except the reps. One after the other, until it’s time for the next movement, until it’s time for the next circuit.
When I start the fifth circuit, the end is in sight. There’s a glimer of hope, a light at the end of the tunnel. Or maybe it’s just stars in the corners of my vision. Whatever. I’m almost done. And maybe I can hit that PR. It’s time to knuckle down, dig deep, and give it everything I have.
And then, like magic, it’s over. At the end of a workout, I feel relief, exhaustion, and pride. I could have stayed home. I could have quit halfway through. I could have given up. But fuck that. I did what I came to do.
I had planned on doing a ten minute kettlebell AMRAP this morning, but my shiny new WOSS 3000 Suspension Trainers came last night, and I had to try them out.
Son of a bitch, ring pushups are hard.
It’s not hard on your chest, or even your arms. It’s all the little muscles in your back and shoulders that have to tense up to keep you from falling on your face. I did easy sets of ten reps, and I was still a quivering mess by the end.
The straps came with a little exercise guide, and I think I’m going to adapt this into a fast five workout. The only “issue” (in scare quotes) is that everything you do with the rings hits your forearms, so this is going to fry my grip.
- 5/3/1 – Deaflift
- 215lbs * 5
- 250lbs * 5
- 280lbs * *
- Metcon – AMRAP
- 10 minutes, 5 rounds
- Ring pushups, 10
- Ring rows, 10
- Ring-supported single leg jumps, 10
- 10 minutes, 5 rounds