Five Minutes of Torture

Lest you think all I’m doing is taking photos of Smudge and daydreaming about Prague, here’s a recap of this morning’s workout. Just as two minutes in the closet can be a slice of heaven, five minutes of squats+swings is a sizeable portion of Hell. All hail, the AMRAP!

400m run
10 iron crosses
10 scorpions
15 supermans
15 hip raises

5 sets:
6 front squats
1:00 rest
2X 3 ring ros + 3 jumping ‘negative’ ring dips
3:00 rest

My front squats: 75 – 75 – 85 – 90 – 90… which made me pretty happy because before the life implosion, my 5RM was 100. I’m almost back there!

AMRAP in 5:00:
10 air squats
10 kb swings, 16kg

My number: 6 rounds… and I finished the last swing just as Tristy called ‘time.’

My legs are Jell-O, my nose is still sore from Monday, my palm callouses need to be filed down, and I’m hungry like the wolf today. Hooray for CrossFit days!

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  • Kerri Heffel says:

    what do you use to file your calluses? i bought a pumice stone and it doesn't seem to be getting them down as much as i expected. i'm scared to rip again!!

  • Melissa 'Melicious' Joulwan says:

    Hey, Kerri! I use the pale side of a Revlon emery board. If you try it, be really careful to not press too hard or go too deep with the filing — that's tender baby skin underneath the gross scaly part.

    Here's what the emery boards look like – the sandpaper on the pale side is pretty gentle.

  • Barbara says:

    Heck of a WOD Mel! Sounds like you're really enjoying the South CF:) Hope to see you on Sat…dang I miss everyone!


  • Melissa 'Melicious' Joulwan says:

    I'm still sorting out how "hardcore" I want to be versus "enjoying myself"… but yes, I'm really liking the programming at CrossFit Austin. And for this month, four workouts per week is good. When I get back from Prague, I might hit it hard again… or not 😉

    I'm going to try to join y'all on Saturday — if I can stand the heat.