Ate on plan and enjoyed my workout. I did more cardio, and I like that. Jason has the entire crossfit planned for a year. Very scientific, not that I understand it. The past few weeks we worked with heavy weights. You find your max weight and use it as a guide.
For instance I can squat 105lbs .... Today I squates
2 sets 3 time at 60%
1.5 min rest between each set
2 sets 3 times at 70% each set
Rest 1.5 min between sets
1 set 3 times at 75% of my max weight
Then I did the same routine with dead weights. My max is 115lbs.
Then I did 20 mins of cardio... 45 sec toe taps...alternating touching your toe to a 8" stack, then 45 sec step ups ... Alternating each foot on a a2 foot box and then a min rest. I was able to do 9 rounds.
Next week we reset our max weights... And then concentrate on cardio. This gives your muscles time to recoup. Not sure how long this will go but I think three weeks. Course I'll be gone for two.
We warm up and do stretching before we begin to work out and am now learning to do a class with is called Romwod. You'll have to google it but it's a type of stretching with breathing involved and I am really learning to love it. I don't stretch very easily... Never been very flexible but learning to stretch and breathe at the same time has really helped me.
What I like about these classes is I only compete with myself. And Jason a always modifies my workouts to fit me. The class today included what we refer to as a building run. All it is is running around the building. Jason knows I can't do anything outside right now be use of the heat and sun glare so he came up with a cardio routine I could do inside.
To me that's the sign of a good coach. This weekend he is giving a workshop on correct eating that I may attend. Remember he coached three seasons of extreme weight loss where his clients losses hundreds of pounds in a span of one year so he does know what he's talking about and all of his knowledge is scientifically based. Only problem is the class is at 8:00 and I usually give myself the weekend to sleep in.