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1st things 1st - thank you to MLK for lighting the path
I’m re-engaging CF with regularity after injury. I can’t tell you how glad I am to be back! [\lurk]
17 Jan
WU: 90” jumping jacks, 3 sets 30” samson, arm swings
Squat/Pullup, Squat/Pushup
60-0, 60-0
59-1, 53-7
49-11, 30-30
cooling: 1 mi comical run, 20 min of begging my wife to massage my legs, 30 sec of massage
Until i saw that last seal workout, what i wanted to say was “alert the press…i am actually going to take an entire rest day…not going to gym for anything.”
Until i saw that last seal workout, what i wanted to say was “alert the press…i am actually going to take an entire rest day…not going to gym for anything.”
The Sealfit stuff is for 1) occasional forays into self hatred 2) Dudes what been doing crossfitty stuff long enough to need a bigger “hit”.
Rest days are there for a reason.
BTW, did anyone answer your question about coming down off the rings?
With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many sit-ups (sub due to hotel room workout and no pullup bar) in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six sit-ups.
The pattern is squats, sit-ups, squats, push-ups, squats, sit-ups, etc. The goal is to stay within the workout’s formula for as long as possible.
Don’t do more than 60 squats in any round.
In any case, stay moving for 12 minutes.
S - 30
SU - 25
S - 25
PU - 19
S - 25
SU - 22
S - 20
PU - 15
S - 29
SU - 24
S - 10
PU - 16
Ugly, legs were still sore from FGB. Knee was in agony on the last round of squats so I shut it down.
Tue am Fight Gone Bad
loved it. Didn’t keep score. Subbed 9kg dumbell swings for wall ball, and jumped on bench (not sure of height), rowed using 20kg on row machine.
Warm up: 2 rounds of CFWU with GHD. —
Puppies (from 100112) :
Three rounds for time of:
Walking lunge, 25 meters
Standing broad-jump, 25 meters
Run 200 meters
Time: 11:34
This was surprisingly hard, particularly the jumps. Spent some time lying down after this one. —
After getting off the floor i worked on skills: cleans, shoulder press, and hanging with hips parallel.
I might work on some “skills” later today - lots to choose from.
How do you like my new Avatar - it’s my “gym”. A small corner of our office building - my boss was nice enough to let me put my stuff here…just need a pullup bar.
Warmup: Modified CFWU w/ a little push press & DU practice
WOD:
5 rounds for time:
40 double-unders
20 DB push press (35#)
Time : 12:59
You know, there are some WODs that you look at and think that will be an easy one. Well, I should know by now that there are NO easy CrossFit WODs !!
I couldn’t really get into any type of rhythm for the double-unders. I started out with 2 in each round, failing on the next. In the middle of the rounds, I would get up to maybe 15 at a time, but most were in bunches of 5.
With the push presses, I think I had some delusions of grandeur picking up my 40# dumbbells first. I got through 5 in the 1st round before I got the 35’s out instead (much better). Push Presses were broken several times, but pushed through the last few reps in each round hard.
Again, not an easy WOD, but definitely room for improvement…
