A little heavy up top

Monday, December 10th

I'm talking about being taped into a 15lb weight vest and doing a 20 minute workout. It's a very strange sensation. It's not at all like holding a 15 pound weight. It's more like you gain 15 pounds in an instant. It makes me look at the guys who did murph in a 20 lb vest in an entirely different light. Wow!

Strapping on the weight vest really allows me to zero in on my form. I am forced to go a little slower and think about my movements. I really used my front squat to open up my hips and push my knees outward when I'm standing up straight. I kept repeating in my head, "keep your chest up, keep your chest up." I even tried doing the front squats at the wall.. I'd like to do more of those, because they really forced me to maintain that good vertical chest position.

The weighted sandbag getups were torture. Not a technically difficult movement, but the weight of the vest and the bag really added by the 5th & 6th reps. Ugh! Try it some time.

Warmup:
3 Rounds - 30 seconds each:
Jumping Jacks
Right Arm snatches 20lb
Shuffle Splits
(don't remember, something with a dumbbell)
Hops
Right arm Kettlebell Swings 25lb

Workout:
AMRAP in 20 minutes

10 Right arm cleans 35lb KB
10 Sandbag Kipping Getups 15lbs
10 Front Squats 25lbs
10 jumping squats
All with 15lb weighted vest
Total: 6 rounds

Some unrelated notes:
To Ray, you asked how the vest smells... it's smells like determination and hard work.

Terrance, I thought you might like this one... C-SPAN founder Mr. B. Lamb read yesterday's blog entry.. maybe he'll be our newest Crossfit member??!!

Third, My shoulder has been feeling better, so tonight I tried doing 3 pushups. They hurt, so I stopped. I need to not even try it. I have a doctor's appointment on Thursday.