Thursday
4×400 meter
two minute rest between.
Done on the Garage Road track.
Tight 90 degree turns, dogs barking, pedestrian dodging.
56.8
58.3
60.9
62.3
Goal was under four minutes total, got it.
Went inside and created….
Heavy Pickle
100 lb. Heavy bag squat
100 lb. heavy bag alternating plio push up
100 lb. heavy bag wall flip
100 lb. heavy bag mountain climber (knee must strike bag)
100 lb. heavy bag jump over
40 seconds each exercise, moving from one to the next for a total of three minutes.
Total number of reps is your score.
Score-206
Friday
Dead lift 135 x15
DB Chest Press 40lb x15
Overhead DB press 35lb x15
Squat 135 x15
Repeat x3
Minimal rest between exercises, 60 seconds between super sets
Five minutes rest.
Three minutes burpees-45
three minutes rest
Heavy Pickle-205
Somewhere in there I sprained my right big toe. Dumb ass.
9am
push ups, planks, etc. warm up
Bench press:
135 x15, 155 x12, 185 x8
Close grip ball push ups and bar dips
3×10 each
Overhead press
65 x15, 75 x15, 95 x12
Cornered lunging bar push
65×10 twice
core circuit ten minutes
7:00pm
10 minute maximum intensity bodyweight circuit, 10 minute core circuit
This one pushed it to the limit…
30 pound vest worn for entire workout.
5 rounds, no rest.
a. pull ups (set one 6, sets 2-5 five)
b. push ups 10
c. stair runs (14 stair flight, odd reps single stair, even reps double stair)
d. 50 lb. db snatch x6 per arm
e. water fountain sip, contemplate why I’m doing this excruciating workout.
The answer to e is because I need to, I need to find that spot and push it higher. I remember feeling this way when I started my path back to fitness and not wanting to push but knowing that I needed to. These workouts, this lifestyle… they are a driving force behind waking up everyday. It clears my crowded head and brings me back down to earth.
Finished with three sets of dyno pulls x10, x6, x4
paired with three sets of hanging overbar lag raises x5, x5, x5
It took a long time to come back from this one. The vest really works the cardiovascular respiratory system in a new way. A slight headache (just like the old days) as well as total exhaustion for about ten minutes. The stairs were the killer, not as I anticipated. I thought I would fly right through them…not so.
Thursday
Crossfit’s Helen:
Three rounds for time:
1.Sprint quarter mile
2. 21 60 lb. two arm overhead db swing (in place of 54 lb. kettlebell)
3. 12 pull ups (kipping allowed)
9:19
The last quarter mile sucked, wobbly legs. The swings were cake round one, then harder but manageable round two, then slippery…required a grip change midway through set three. The pull ups were easy rounds one and two, broken into 6 and six round three.
Friday
9:15am
full body light lifts..sets of ten on everything x3
2:00pm
Went outside in a sticky 93 degreeswith Otto, strapped on the 40 lb. vest and went five rounds of:
1. Run park lap (about 350 yards)
2. 20 40 lb. overhead kettlebell swings
3. pull ups
The 40 lb. vest plus the heat made this a really tough sweaty one. The run felt soooooo slow, the swings were okay. pullups were done three and three for six on rounds one and two, Five and five with a foot touch on each rep sets three and four, five times two with a jump for the first of each two on round five.
7:00pm
45 minute aerobic leg and core session.
Saturday, Sunday, Monday….
Eat, drink, be merry.
