A sample text widget

Etiam pulvinar consectetur dolor sed malesuada. Ut convallis euismod dolor nec pretium. Nunc ut tristique massa.

Nam sodales mi vitae dolor ullamcorper et vulputate enim accumsan. Morbi orci magna, tincidunt vitae molestie nec, molestie at mi. Nulla nulla lorem, suscipit in posuere in, interdum non magna.

post-workout




post-workout

Originally uploaded by derek7272

Me after my Crossfit workout on Thursday. This ingenious workout featured a deck of cards:

1 deck for time.
Take a deck of cards. Shuffle the deck. Flip each card and do the corresponding exercises:

Spades = Kettlebell swings (2 handed)
Diamonds = Pullups
Clubs = Pushups
Hearts = Kettlebell snatches
Jokers – 20 Burpees
Reps:
Number Cards = face value
Face Cards (Jack, Queen, King) = 10 reps
Aces = 11 reps

So when you draw eight of clubs, that’s eight pushups, etc.

I had to substitute jumping pullups after burning out on regular pullups after about 15 reps. And (12 kg) kettlebell high pulls instead of snatches as I’m still getting the form down. It took me 55 minutes and my heart rate was right around 170-175 right until the end, when I was burning out and it dropped down a little bit.

Leave a Reply

You can use these HTML tags

<a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>