Paul Beacom

Hometown:
Council Bluffs, IA
Gym:
CrossFit Vise
Gender:
Male
Age:
53
Height:
5' 9"
Weight:
205 lbs

March 8, 2013

Performed at: CrossFit Vise
Workout Name: Wall Balls, Double Unders, Walking Lunges, Sit ups
Description: Four rounds for reps of:
20#/14# Wall Ball Shots, 30 seconds
Rest 30 seconds
Double Unders, 30 seconds
Rest 30 seconds
Walking Lunges, 30 seconds
Rest 30 seconds
Ab Mat Sit ups, 30 seconds
Rest 30 seconds
Row, 30 seconds
Rest 30 seconds

This workout is meant to tax the aerobic pathway. This means only that you aren't trying to give full effort but rather maintain your numbers for each movement over all four rounds. Instead of shooting for a high number of wall balls that you can't keep, the idea is to shoot for about 80% effort or so and see if you can't keep that number for all four rounds. This is a recovery workout that is still challenging.
Results: 10 reps
Performed as RX

1 similar workout

Date Name WorkoutDescription Results
03/08/2013 Wall Balls, Double Unders, Walking Lunges, Sit ups Four rounds for reps of:
20#/14# Wall Ball Shots, 30 seconds
Rest 30 seconds
Double Unders, 30 seconds
Rest 30 seconds
Walking Lunges, 30 seconds
Rest 30 seconds
Ab Mat Sit ups, 30 seconds
Rest 30 seconds
Row, 30 seconds
Rest 30 seconds

This workout is meant to tax the aerobic pathway. This means only that you aren't trying to give full effort but rather maintain your numbers for each movement over all four rounds. Instead of shooting for a high number of wall balls that you can't keep, the idea is to shoot for about 80% effort or so and see if you can't keep that number for all four rounds. This is a recovery workout that is still challenging.		 10 reps
Performed as RX