Warm-Up.
Thoracic Iso Holds
12-Minute Mobility for Hip Hinge Day
Then…
A.
Every 2 minutes, for 12 minutes (6 sets):
Deadlift x 5 reps @ 70-75%
B.
Five rounds for time of:
24 Kettlebell Swings (32/24 kg)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)
12 Box Jumps (24″/20″)
Warm-up
A) Sumo DL (trying variations of the DL to increase the control on my back and hips due to back pain)
6×5 (110kg)
B) Metcon: 9:54 with eye height swing (32kg)
A. 275, 285, 295, 305, 310, 315
B. Rx 13:18
Tried to stay consistent
Working out at the butt crack of dawn is unforgiving. Started this week and my body never feels awake so I always feel like I’m moving slow.
Stayed light 0430 is too early and Hawaii decided it wants to be FL so it’s swamp like air
A.85/105/125/125/125
6 ab wheel rollouts in between
B. 5rds
24kbs Russian 20kg
12 alt lunges with 15# DB ( knee is not happy this am)
12 box jumps ( 6 alt step ups/ 6 box jumps to keep knee happy)
14:40
What time are the new wods up
Yesterday’s
Scaled.
Pull ups with feet on a box
V ups instead of TTB (all for elbow. Didn’t feel it until the last round.)
2:50, 2:47, 2:43, 2:43, 2:49, 3:02
Still hurt, but was at least able to complete it. I normally need to scale back reps or take extra rest.
Nice work with being so consistent. Good subs too.
30 min recovery row for me today.
6776 m/405 cals
Nice even pace all the way through. Have a great thanksgiving everyone!
Worried I’m getting sick, skipped the metcon.
A. Handstand walk practice
B. Every 30 seconds 5 rounds
3 Strict deadstop deficit HSPU
3 strict weighted C2B
C. Deadlift 6×5 @365
Kb 28kg
Box 30”
15:59
kb swing russian or american?
They typically want you to do Hybrid swings which is about eye height.
B. Did every 3:00
2:05/2:08/2:25/2:38/2:45
Used 53# for 12 KBS and Lunges; used 44# for other 12 lunges
Been tight on time last few days due to early rising toddler and early work hours. Have been putting in shorter sessions and not logging here.
Today skipped lift. Straight to b.
Used 24kg bell.
13:45
Swings ub.
Good grind. Felt good to get moving.
Also still rolling on Keto. Week 5 maybe.
You should be feeling pretty good on that Keto about now!
Doing pretty good. need a lot of warm up to not feel sluggish. If I jump in too quick I pay with feeling of fatigue. Def a diff in how my breathing is. Still considering a carb cycling day. Maybe upping the carbs 10g see how it feels and if I stay in ketosis. shed a bit if fat since staring. But not much to lose or the goal for me. Have you done keto in the past? Know any other crossfit lovers that do keto?
Great job on the metcon!
… feeling reasonably put together so was up for round 2 …
A. Deadlift as Rx
6 sets of 315×5
B. As Rx (hybrid swings): 12:42
… fun – broke the swings 12-12 after R1
Let us know how the back to back DL worked out!
Wow, 2pd hybrid is no joke… was tempted to chalk up just for russian, impressive as always
Tire pull/MetCon WU A. 1 mile Truck tire drag 23:15 Knees were sore for squats so decided to do something new. 33” truck tire drag for a mile was simplistic in design, but horrific to execute. The hills in my neighborhood are more than the valleys and flats. Rested 1 min B. 5 RDs for time 24 KB swings (70/40) 12 situps 12 Goblet homd squats (70/40) 12 cal row Results: 12:30 This one was not fun either. The up and down was by design. At about round 3 I started to think lets switch KBs to lighter weights. But… Read more »
Looks like a fun day!! Way to put in some some solid work.
Sounds fun!
Joined my daughter at her T&F training. Did strict nicloe:
20 min,
400 m run
Max rep strict pull up
8 rds: 77 reps
Did this Monday, as all the wall balls were in use.
A.
DL
165, 185, 190, 190, 190, 190
B. RX
11:07
Lower back was yelling about the rev lunges.
Nice work all around. How’s your elbow doing?
Still feeling it. Still not doing all the pulling stuff. I am not optimistic at this point. But trying to be smart. ??♀️
… serves me right for playing catch-up … double dose of dead’s … ? …. tempting … I’ll sleep on it.