{"id":24,"date":"2007-03-30T15:20:22","date_gmt":"2007-03-30T15:20:22","guid":{"rendered":"http:\/\/www.colinmcnulty.com\/blog\/2007\/03\/30\/crossfits-christine-workout-athletic-skills-level-1\/"},"modified":"2007-05-30T14:55:05","modified_gmt":"2007-05-30T14:55:05","slug":"crossfits-christine-workout-athletic-skills-level-1","status":"publish","type":"post","link":"https:\/\/www.colinmcnulty.com\/blog\/2007\/03\/30\/crossfits-christine-workout-athletic-skills-level-1\/","title":{"rendered":"Crossfits &#8220;Christine&#8221; Workout &#8211; Athletic Skills Level 1"},"content":{"rendered":"<p>2 weeks ago I tried out the &#8220;Christine&#8221; Crossfit workout as part of the <a href=\"http:\/\/www.crossfitseattle.com\/athletic_skill.html\" rel=\"nofollow\">Athletic Skills Level 1<\/a> (well rounded beginner) and failed to meet the 15 minute target, only managing 19 minutes and 1 second.  Christine is this workout:<\/p>\n<ul>\n<li>3 rounds of:<\/li>\n<li>500m Row<\/li>\n<li>12 Dead lifts<\/li>\n<li>21 box jumps<\/li>\n<\/ul>\n<p>Whilst there&#8217;s no prescribed weight or height, the <a href=\"http:\/\/www.crossfitmanchester.com\">Crossfit Manchester<\/a> instructors set me 60kg dead lifts and 20&#8243; (inch) box jumps.  It was disappointing to fail it then, so today I tried again.  I&#8217;ve been working on my rowing technique to actually row slightly slower in order to stay fresher.  Hare and the tortoise and all that.  \ud83d\ude09<\/p>\n<p>Cutting a long story short, I paced myself much better and completed the first round in 4:30, giving me 30 secs lead (5 mins per round to get 3 rounds in the 15 min target).  The 2nd round was getting very hard work as I couldn&#8217;t afford to take more than a few seconds rest and I was getting very &#8220;blowey&#8221;, but I got the 2nd round in just under 5 mins, giving me about 40 seconds room.<\/p>\n<p>3rd round was very tough.  I&#8217;m afraid there was grunting and groaning, especially the row, sweat was dripping off my face, nose, eyelids, the works, and I barely kept the 500m row to under 2:10.  12 dead lifts were done in 3 sets, but took over a minute.  I know from the clock I had a little over 2 minutes for 21 box jumps, about 5 seconds each but by now I was ready to sit on my 4ss.<\/p>\n<p>It was the slowest box jumps yet, but I managed it with 22 seconds spare, time: 14:38 !  \ud83d\ude00<\/p>\n<p>I failed this 2 weeks ago, but Crossfit has a habit of surprising me.  4 minutes 23 seconds faster, a massive 23% improvement!  I put this down to 2 things I think, the first was (bizarrely) taking Christine slower.  I know it sounds odd, but by not going all guns, and pacing myself, I could keep going with less rests.  Crossfit is all about work and effort, the (one of the) mantras is: stronger, fitter, faster.  I did the same amount of work, but in less time, so power output was higher, and that will get me fitter in the long run.<\/p>\n<p>The second is possibly <a href=\"http:\/\/www.colinmcnulty.com\/blog\/category\/zone-diet\/\">the zone diet<\/a>, I&#8217;m not sure I&#8217;m bursting with energy, but I certainly feel less tired and since I started the zone diet, my performance has definitely improved, as today can attest to.<\/p>\n<p>15 minutes continuous work and I was wasted, but that&#8217;s my penultimate skill in the Athletic Skills Level 1 requirements.  I have but to do a 1 mile run in 9 minutes, and I can call myself a &#8220;Well Rounded Beginner&#8221;, lol.  I&#8217;m very pleased with my Crossfit performance to be honest.  I&#8217;ve only really been doing Crossfit for about 2 months properly, and to get all but one of the Athletic requirements for Skills Level 1 in 2 months, has actually surprised me.  I had set a goal of achieving this by 1st June 2007, now is just that run, maybe the zone diet will help with that too&#8230;.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>2 weeks ago I tried out the &#8220;Christine&#8221; Crossfit workout as part of the Athletic Skills Level 1 (well rounded beginner) and failed to meet the 15 minute target, only managing 19 minutes and 1 second. Christine is this workout: 3 rounds of: 500m Row 12 Dead lifts 21 box jumps Whilst there&#8217;s no prescribed [&hellip;]<\/p>\n","protected":false},"author":161,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2,1],"tags":[],"class_list":{"0":"post-24","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-crossfit","7":"category-uncategorized"},"_links":{"self":[{"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/posts\/24","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/users\/161"}],"replies":[{"embeddable":true,"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/comments?post=24"}],"version-history":[{"count":0,"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/posts\/24\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/media?parent=24"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/categories?post=24"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/tags?post=24"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}