@Crossfit
Warmup: 400m run; 2x 5 K2E, 5 Wall Squats, 5 Press Ups, 5 Pryer Squats
Then:
5-5-5-5-5 Overhead Squats
- 20kg, 25kg, 30kg, 35kg (PB) – out of time
Then:
4 Minutes to:
- run 400m
- max K2E
1 Minute rest
4 Minutes to:
- run 400m
- max Box Jumps (26”)
1 Minute rest
4 Minutes to:
- run 400m
- max Press Ups
1 Minute rest:
8 minutes AMRAP
- 7 K2E
- 9 Box Jumps
- 11 Press Ups
Count: 22 / 19 / 34 / 3 Rounds + 4 K2E
@Crossfit
Warmup: 400m run; 2 x 5 Pull Ups; 5 Press Ups; 5 Sit Ups; 5 Squats
Then:
Handstands & L-Sits
Then:
5 Rounds of:
- 12 Pull Ups
- 20 Single Arm DB Snatch (12.5kg 10 each arm)
- 10-20-30-40m Run (200)
Time: 21:05 (bit slowww – fitness suffering)
@Crossfit
Back at CF after about 30 days away
20 minute AMRAP
- 20 Wallball (small blue HT, not stressing my back out too much)
- 15 Pull Ups
- 20 Box Jumps (24”)
- 15 Press Ups
Count: 3 Rounds + 2 Wall Ball
quite slow pace, want to ease back into it but was unfit too. Speeded up last few minutes well. Back felt bit funny picking up the ball.
Home:
3 sets of 7 K2E, 7 Ring Dips (thin band)
Climbing @ Hobson Moor
Very sunny bank holiday, so popped out to do 1st climbing for a long time:
- Harp (VS), Ledgeway (HS), Crews Routes (VS 4c)
Forearms pumped especially on Ledgeway which got a bit hectic, but other than that was ok considering how long not climbed.
@Home
PM:
Run for about 2 miles down the bridleway. No idea on time.
Totally gassed me, am unfit. About right distance to do for now.
About 1 hour later:
5 Rounds:
- 6 Ring Dips (thin band to keep pace and locking turnout)
- 6/6 DB Snatch (10kg – alt arms)
- 6 HSPUs (pseudo)
- 6 Burpees
- 6/6 Walking Lunges
- 6 K2E
Time: 22:09
Laps: 3:40. 4:23, 4:41, 4:59, 4:26
Good one. That felt like it should. See how back feels after those burpees
@Home
Still not into the idea of re-starting training. Just feel right down still. But gave it a shot today:
AM:
10-9-8-7-6-5-4-3-2-1
- Pull Ups
- Press Ups
10 minutes rest
5 rounds:
- 10 Ring Dips (with thin band – too difficult at mo normally. But I did ensure turn outs)
- 15 Squats
@Home
Taken a fair while, but my back seems to have finally eased off a lot over the last couple of days (nearly 2 weeks to recover). Still a bit of trouble when standing up at work after sat down for ages, and a bit of pain down back of right hip.
Routine and motivation has taken a blow since Colin’s death. I’ll push back into it on Monday after the funeral, but just tried to wake up a few muscles tonight at home.
Warmup:
- 20 Burpees
- 3 x … 5 Pull Ups; 5 Press Ups; 5 Sit Ups; 5 Squats
Then:
- 5 Rounds of Cindy (150 reps) ~not pushing too quick 8:00 minutes.
Then (no time limit)
- 3 x … 5 Ring Dips; 10 K2Es; 10 Walking Lunges