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Morning all, Tested the back this morning doing stretches and trunk twists. I still feel a touch of soreness when I twist to the left. I really want to do Deadlifts today, But my Deadlift routine calls for 352 x 10, I want my back 100 % for that one. Maybe tomorrow. Have a great day all.
OK. Change of plans. I decided to test my back . I stretched and did 10 minute 2.1 mile Elliptical warm up. The plan was to go till I experienced any discomfort than stop. everything felt fine.
I guess I’m finally healed up have a great day all
Sorry premature goodbye. I had so much energy left over from down time (murph) that I felt a sled pull was called for.
I loaded sled to 115 lbs. I did 4 laps non stop in 48:56 12:14 lap average. distance was 1 .33 miles. I kept the pace slow and steady to get the extra distance today. OK I’m done for the day. Take care all. http://vimeo.com/77064901 video of my 2 homebuilt sleds.
New harness came in . I ordered one that had belly and chest strap to distribute the load better. I loaded up a gold 45kg plate on Red for a total of 133.5 lbs. I pulled one full lap. Man that extra 18 lbs. was heavy. but I got it non stop. 5 laps total today 1.66 miles
Active Rest Day:
- WU - mobility mash up, stretching, jump rope and double under practice.
- Muscle Ups - 2, 1, 3, 3, 3, 3, 2, 1, 3 = 21
- At top of second set of 1, added 5 ring dips
- At the top of the second to last set of 1, added 30 second ring L-sit hold
- 50 reps of SDHP w/ 45lb bar
- Dead hang pullups - 12, 8, 11 = 31
- More double under practice
Good morning strangers! Yes, It has been 12 days since my last true work out and post. Took a family vacation to a cabin in Greer AZ last week (it was beautiful, peaceful, trees turning fall colors, etc) I did some short slow hikes with wife and kids each day and messed around doing box jumps on rocks or stone walls a few times, I could tell the 8300+ feet elevation would slow me down if I really wanted to work out (a little hard to breathe). When we got back home I did manage to hang up my wall-ball target on the back of the house and do a couple of sets of 20 wall-balls with 15 pound med ball. Not enough to consider a full workout, just messing around. Anyway…. now it’s back to work and working out!!!
Wednesday 131016 5:00 am start - about 70 degrees in garage - just turned fans on - no cooler needed now.
Cindy - Pack scale
Complete as many rounds in 12 minutes as you can of:
Total = 7 rounds + 5 pull-ups, 3 push-ups.
I decided I need to take it easy after the long break, I chose an “easy” metcon - body weight WOD just to get used to effort. The push ups were slowing me down this morning, I have never been real good at high reps of push ups. I should have done the 3-6-9 rep scheme. Oh well, embarassed, but back at it. I know it can only get better if I keep consistenly working out.
It feels good to finally get back to working out.