>> Tuesday, June 21, 2011
Saturday, I did the Crossfit workout called "Twenty One." I've done it a few times in the past (maybe 4 or 5 times) when I only had a little time for a quick workout. I cheated a little, and those "cheats" are noted with the asterisks below.
Complete the following for time:
• 20 push-ups/1 sit-up
• 19 push-ups/2 sit-ups
• 18 push-ups/3 sit-ups
• 17 push-ups/4 sit-ups *
• 16 push-ups/5 sit-ups *
• 15 push-ups/6 sit-ups *
• 14 push-ups/7 sit-ups *
• 13 push-ups/8 sit-ups *
• 12 push-ups/9 sit-ups
• 11 push-ups/10 sit-ups
• 10 push-ups/11 sit-ups
• 9 push-ups/12 sit-ups
• 8 push-ups/13 sit-ups
• 7 push-ups/14 sit-ups
• 6 push-ups/15 sit-ups
• 5 push-ups/16 sit-ups
• 4 push-ups/17 sit-ups
• 3 push-ups/18 sit-ups
• 2 push-ups/19 sit-ups
• 1 push-up/20 sit-ups
Push-up standards: Body stays planked whether you are on your toes or your knees. Chest touches the deck. Arms to full lockout.
Sit-ups on an Abmat
with feet unsecured**, all the way up.
* I had to finish some of these push-ups on my knees (usually the last 3 of the 5 sets marked with a "*").
** I locked my feet under our entertainment center once I was doing 12 or more sit-ups.
It took me 15:11, which is a PR for the 21 Workout. It's more killer than it seems. Pharmie came down from upstairs just as I was wrapping up the workout, and she grabbed this photo of me doing one of my very last sit-ups:
Working hard with a lazy cat in the background
(and there's the "vein of approval" on my forehead coming out to say hi!)
In other news, here are some links to some of my Examiner articles recently:
• 8 tips from one of Minnesota's best runners (along with my "2 cents" as a perennially injured runner).
• Chris "MACCA" McCormack will be coming to Minnesota to race this summer! This is huge!
• Local race director is a cover model on the "Swimsuit Issue" of Triathlete Mag.
• Grandma's Marathon (in Duluth) was this weekend, and it was the closest finish EVER to the race. Click the link to see a photo of a 26.2 mile race decided by only 2 tenths of a second!
• Starting later this week is a series of 7 open water swim clinics at Lake Nokomis.
• And I'm working on 2 more articles that will be published shortly: one on the best local trails / routes as voted on by City Pages readers, and one on local bike laws. Become a fan of the St. Paul Triathlon Examiner on FB to get links to my articles in your Facebook news feed.
Oh, and one last link: I promised that I'd link to my wife's story on Henry's birth, and she just published that the other night. If you'd like a little more detail on the birth of our cute little Hankopotamus, click here to go to her blog post. (And if you missed my write-up on Henry's arrival, scroll down a number of posts or click here.) Thanks!