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Didn’t workout yesterday due to some logistics, so running an extra day behind. Will go four on/one off for the next couple cycles to catch up.
3 rds of:
35 25 lb SDLHP (calculated to be same work effort as row 500 m in 2:00 or so, my usual metcon pace)
21 burpees
125 single unders (to match 400 m run)
29:07
Rough. Was just trying to finish by the middle of round two, but saw after the 3rd round of SDLHP that I could break 30 so found a little extra. That’s a lot of burpees, though!
Yesterdays WOD I made today but it was a complete failure :D Have never made towelpullups before and probably won’t do it again :D have to get a rope to next time.
The WOD looked something like this.
12 tuck sit pullups
6 towelpullups
10 tuck sit pullups
6 towel pullups with one hand higher than the other
7 tuck sit PU
6 Towel pullups with one hand higher than the other
6 kipping PU
4 towel pullups with one hand higher than the other
5 Kipping PU
4 towel pullups with one hand higher than the other
Finished off with 10 and then 7 leglifts to Lsit position and 2x keeping my legs in Lsit position as long as I could and 2x with my knees in tuck sit position.
Based on starting to work at CFNE 2x per week, I’ve decided to slip back to one cycle behind in order to ensure I don’t mess up programing too much with what my affiliate does (they do a version of strength bias and generally do not follow the mainsite WOD).
Make’s today an active rest day. Probably do some rowing and then yoga to stretch my back, hips and hammies out (all tight, and causing my pelvis to roll at the bottom of my squat).
Based on starting to work at CFNE 2x per week, I’ve decided to slip back to one cycle behind in order to ensure I don’t mess up programing too much with what my affiliate does (they do a version of strength bias and generally do not follow the mainsite WOD).
Make’s today an active rest day. Probably do some rowing and then yoga to stretch my back, hips and hammies out (all tight, and causing my pelvis to roll at the bottom of my squat).
Have a good one.
Check out the Kstar stuff on hip stretching. VERY nice results for squatting.
Puppies/Pack Modified, 3 rounds for time of:
Row 500 meters
12 Burpees
Run 400 meters
23:20
Felt tired and lacking energy, but pushed through it anyway. Did a more substantial version this time (did Puppy last time in 15:48…250m row, 10 burpees, 200m run). Closing in on pack level.
Did Wenesday’s workout last night. Started with Crossfit Warmup.
3 Rounds:
Subbed 30 sdhp w/two 25lb dumbells for rows. About 300m equivalent accoording to HQ (tried to keep good form).
15 Burpees.
Run (if you want to call it running) interval was about .30 miles (down and up my driveway 3 times).
Time: 21 mins.
I’ll be more accurrate with time when I get a stopwatch.
I did a good amount of resting during and bewtween sets, and I had to fight off pukey the clown when I was done . Still, I feel like I could’ve given more.
Once me and pukey settled our differences I did some crunches.
I just subscribed to CF Journal and am reading the sidebar on “how to get kicked out of your gym.” While I’ve not done each of the ten points exactly (I don’t want to write on the walls, I’d rather keep my shirt on, etc.), I would note that my gym has been really accommodating of CF routines - box jumping, heavy lifting, moving stuff around, taking things outside (in decent weather), etc. have been no problem. In fact, the staff is really helpful and positive. Given their equipment and facilities, I’ve been able to do ok.
. Still, I feel like I could’ve given more.
