Changed things around and went to an afternoon class :). Good to see the peeps again.
Did some pistol progressions as well, they are alot harder when you don’t use your arms! I also found that my left leg is weaker on the pistol movement and more susceptible to caving in. Might have to do with resting on the clutch when driving.
Bench Press Back Squat
65% x 5 (60kg)
75% x 5 (70kg)
85% x 5 (80kg)
15 Minute AMRAP
20 Double Unders
10 Pistols (5 each leg)
Score: 5.40 (5 rounds + 100m run, DU’s and 10 V-Ups)
This was an engine builder, but that assault bike was like quicksand! The more you pedal, the slower you get. I also had to be careful with the box dips because of my arm, but it held out. 🙂
Every Minute on the Minute for 30 Minutes
Odd Minutes- Alternate between 15 Calories on the Assault Bike and 1 Sled Push Round Trip (so minute 1- A.B, minute 3 Sled Pushes or visa versa if you need to
Even Minutes (2-10) 10 Burpees (Subbed for 20 Air Squats)
Even Minutes (12-20) 10 Toes to Bar (Subbed for V-Ups)
Even Minutes (22-30) 10 Ring Dips (Subbed for Box Dips)
If you need to take a minute off then do so. When you report your scores
record how many minutes missed including rounds you could not complete the
task. No Penalties today.
Level 2- Knees to Elbows, Parallel Bar Dips
Level 1- Knees to Chest, Box Dips
Score: 4 (all of them were the on the assault bike – could only get to 10 calories, aaargh!)
Its been 21 days since I’ve been at Crossfit and I felt like I was slowly losing my mind. It’s great to be back.
And this is a WOD I could actually do RX!
I had to refrain from using my shoulders at all, due the arm injury, so worked on using my wrists in the DU’s and that kinda worked . Also had to do the situps strict as I could not swing my arms. Nice deep burn!
I think those lunges did me good last week, I felt very bouncy in the DU’s so I had plenty of time for those twin rotations 🙂
10 minute EMOM
5 Air Squats
I got pretty familiar with a 20kg sandbag on Saturday morning. 🙂
It’s Monday evening and Im still walking like Robocop, so this was a pretty good, and intense leg workout! Can you say Jelly Legs! My aim was unbroken, which I achieved with the lunges but had to break the squats up into 20-20-10. This works the quads in all areas. I have DOMS on the inner and outer thigh, making it difficult to ascend stairs, its a good pain though, and its a good way to build width on the quadricep.
1km slow row (I could at least use my right arm, yay!)
3 rounds of
50 Air Squats (with 20kg sandbag in the back rack position)
20 lunges (with 20kg sandbag in the back rack position)
Time: Around half an hour (didn’t time myself)
Note (to self): DO ALOT OF STRETCHING AFTERWARDS. IT HELPS!
1000 BURPEES FOR TIME!
Luckily its an April Fools joke. This was the actual WOD.
5 Rounds for Time
6 Deadlifts (120,90)
9 Box Jumps (30/24)
12 Toe To Bar
Level 2 (100,80)
Level 1 (80,60)
I modified this to the armless version of course 🙂
5 Rounds for Time
Deadlifts Back Squats (70kg + 30kg weight vest)
Jumps Step Ups (30)
Toe To Bars V-Ups