{"id":12162,"date":"2025-05-01T17:09:33","date_gmt":"2025-05-02T00:09:33","guid":{"rendered":"https:\/\/dontlookhere.com\/crossfit\/?p=12162"},"modified":"2025-05-01T17:09:33","modified_gmt":"2025-05-02T00:09:33","slug":"2025-05-01","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2025\/05\/01\/2025-05-01\/","title":{"rendered":"2025-05-01"},"content":{"rendered":"

WOD<\/p>\n

Using ChatGPT to analyze my workout history and make a recommendation for today. This is what it produced.<\/p>\n\n\n\n\n\n\n\n\n
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Phase<\/b><\/p>\n<\/th>\n

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Details<\/b><\/p>\n<\/th>\n

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Why<\/b><\/p>\n<\/th>\n<\/tr>\n<\/thead>\n

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Warm-up 8 min<\/b><\/p>\n<\/td>\n

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2 min easy row\/air-bike \u2192 2 rounds of 5 inch-worms, 10 lunges, 10 PVC good-mornings, 10 empty-bar deadlifts<\/p>\n<\/td>\n

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Raise temp, prime hinge & core<\/p>\n<\/td>\n<\/tr>\n

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Strength Block 12 min<\/b><\/p>\n<\/td>\n

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Deadlift 5 \u00d7 5 @ 70-75 % 1 RM<\/b> (reset reps, :90-120 s rest)<\/span><\/p>\n<\/td>\n

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Re-expose lumbar & posterior chain to load you haven\u2019t hit since early April<\/p>\n<\/td>\n<\/tr>\n

\n

Conditioning WOD 10 min AMRAP<\/b><\/p>\n<\/td>\n

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\u2022 12\/10 cal row
\n\u2022 12 K-B swings (53\/35 #) \u2013 American
\n\u2022 12 Goblet reverse-lunges (KB)
\n\u2022 12 Ab-mat sit-ups<\/p>\n<\/td>\n

\n

Keeps heart-rate 80-90 % while reinforcing hinge, hip drive & core without more pull-ups\/pressing<\/p>\n<\/td>\n<\/tr>\n

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Cool-down 5-10 min<\/b><\/p>\n<\/td>\n

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Easy 400 m walk, then couch-stretch & supine twist 1-2 min\/side<\/p>\n<\/td>\n

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Expedite recovery for tomorrow<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Scaling \/ notes<\/b><\/b><\/p>\n

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  • \n

    If 75 % 1 RM feels spicy, cap at 70 % or 4 \u00d7 5.<\/p>\n<\/li>\n

  • \n

    Swap row for 10\/8 cal air-bike or 150 m ski-erg if rower busy.<\/p>\n<\/li>\n

  • \n

    KB swings: Russian (eye-level) if your shoulder fatigue from 4\/11 thrusters is lingering.<\/p>\n<\/li>\n

  • \n

    Goal rounds in AMRAP: 4-5<\/b><\/span>. Pace smooth\u2014this is quality metabolic work, not a red-line sprint.<\/p>\n<\/li>\n<\/ul>\n

    Why this fits your current arc<\/b><\/b><\/p>\n

      \n
    • \n

      Pairs a strength priority<\/b><\/span> you\u2019ve under-touched with a hinge-dominant metabolic piece<\/b><\/span>, balancing the squat\/pull-up-heavy sessions earlier in the week.<\/p>\n<\/li>\n

    • \n

      Total session volume stays friendly for a 52-year-old veteran athlete who trained hard Tuesday and moved Wednesday, promoting progress without risking over-reach<\/b><\/span>.<\/p>\n<\/li>\n

    • \n

      Finishes inside 40 minutes, so you can slot it into an afternoon break and still have gas tomorrow.<\/p>\n<\/li>\n<\/ul>\n

      Have fun pulling some weight off the floor\u2014your back and engine will thank you!<\/p>\n

      Total:<\/strong> 3 rounds + 7 cal on the rower. (Completed 4th round after time expired 12:48. Used 44# kb for the goblet squats)<\/p>\n","protected":false},"excerpt":{"rendered":"

      WOD Using ChatGPT to analyze my workout history and make a recommendation for today. This is what it produced. Phase Details Why Warm-up 8 min 2 min easy row\/air-bike \u2192 2 rounds of 5 inch-worms, 10 lunges, 10 PVC good-mornings, 10 empty-bar deadlifts Raise temp, prime hinge & core Strength …<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[10,5,4,16],"class_list":["post-12162","post","type-post","status-publish","format-standard","hentry","category-crossfit","tag-abs","tag-arms","tag-legs","tag-shoulders"],"_links":{"self":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12162","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/comments?post=12162"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12162\/revisions"}],"predecessor-version":[{"id":12163,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12162\/revisions\/12163"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=12162"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=12162"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=12162"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}