What is that? Well, I can tell you. It is the intense muscle pain you feel in your abs two days after your workout that makes you walk around like Quasimodo all day. Here is the workout I did on Saturday (Crossfit WOD for 1/16/2009)
30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
On the surface it looked bad, but not too bad. 105 pull-ups in a workout is not too bad for me. 60 thrusters with 95# is pretty challenging but doable, and I will admit that I have not consistently done enough GHD sit ups to know that 90 is A LOT. Add to it 90 hip and back extensions, and I had the recipe to Rhabdo (read the comments section).
What was interesting about this circuit is that the GHDs and H&B extensions fatigue your core. When you core is fatigued, it is difficult to kip in the pullup and the thrusters just hurt. It took me 39:57 to finish the workout. In the middle section I had to take a 3 minute rest before beginning the thrusters. I just couldn’t make my body start. I ended and lay on the floor for about 10 minutes before I was able to peel myself off and get some water.
I should have been a little less ambitious with Saturday’s workout. I have been traveling for the past two weeks and didn’t get as many workouts in as normal. Also, soon after I started the workout I had really bad cotton-mouth – dehydration. (Nota Bene: I recommend all other Huntsville Crossfitters read up on Rhadbo – just Google it to get a lot of additional info). Now, I don’t have a severe case. I didn’t pass out and I’m not peeing iced tea colored (sorry for the graphic detail), but my core is very sore. It’s like the first dumbbell curl workout I did in middle school when I did way too many with way too heavy a weight and ended up with my arms locked in a 90 degree angle for the next two days (you know, when you have to squirt shampoo in your hands with your teeth and then move your head back and forth in your hands because you can’t move your arms).
Time to put the ego in check and listen to my body. Needless to say, I won’t be doing “Black Lung” tomorrow with the rest of the class.
Workout: “The black lung”
25x FSPP @ 75 lbs
25x Box Jumps
25x KB swing @ 53 lbs
25x Deadlift @ bodyweight
Scoring: Subtract 30 seconds from final time for ever second under 1:40 the first 500m row is completed in. The Row must be under 1:50 or add an immediate penalty row. If the last row is faster or equal to the first, it is subtracted completely from the total time. The only substitution allowed is jumping pull-ups, each of wich is a 12 second addition to total time (if you do all 25 pull-ups as jumping, you have added 5 minutes to your time). Women’s weights are a 45 lb FSPP and a 36 lb KB swing, and penalty/rewarded row times are greater than 2:00 and faster than 1:50.