Due to illness (stomach flu) I only worked out once the week of January 28th.
Friday: February 1: Crossfit
Warm up: 21-15-9
Light weight, unbroken
A: 3 sets muscle up progressions
10-12 handstand push ups (I do them piked on a tall box)
B. Jerk progression, build to heavy weight
C. EMOM - 3 Rounds
10 Shoulder to OH
10 Chest to bar pull ups.
D. 3 sets for max reps: Ring dips
Week of February 4th:
Monday February 4th: FAIL..... A little too much festivity during the Super Bowl on Sunday. :-)
Tuesday (2/5): Workout at home:
Elliptical: 30 minutes
5 Rounds for time:
15 Push ups
20 Sit ups
Took me 12:47. Too long but I was tired and nobody was yelling at me to keep going. :-)
Wednesday (2/6): Crossfit
Group Warm up
A. Build to heavy dead lift: I reached 125#, a PR for me.
B. 3 RFT
3 DL (125#)
5 pull ups
5 ring dips (PU's and RD's are a mod for muscle ups)
C. For total reps (count calories on row, total # completed on rest)
Row 2 Min
2 Minutes of HSPU (I did pike push ups on a tall box)
2 minutes wall ball 15#
Total: 80 reps
D. For total reps
Row 2 minutes
2 minutes double unders
2 minutes ring dips
Wednesday: LADIES NIGHT!
Bonus workout today since it was ladies night at CrossFit:
5 rounds for time with a partner:
100 M sprint
I think are total time was about 8:30.
Thursday (2/7): Workout at home
Elliptical: 60 minutes
205 air squats
100 sit ups
(I started a squat challenge for the month of Feb. Since I started a few days late I have to do a few extra to catch up).
Friday (2/8): Crossfit
Warm up: Run 400
Dynamic Range of Motion exercises
A. 3 sets not for time:
L sit (30 sec)
10 pull ups
B. Work on front squat to jerk (65#)
C. 3 RFT
15 HSPU (done on a box)
30 KB swings (26#)
D. 3 RFT
10 shoulder to overhead
50 double unders
Also: 110 air squats
I am super sore from all the squats the past couple days.
I signed up to do another food/diet/fitness challenge. Starts 2/16...EEK!