On Friday B and I were both off from work and had a tee time to play 18 holes. So we did some golf mobility work in the morning. Saturday was really hot again and we watched the CrossFit Games all day (all weekend really!)
10 Cat Camel
5-3-1 McGill Big 3
We actually did these inside the house because it was so humid and we didn’t want to spend more time than needed outside.
80 Russian KBS (53/35#)
80 DB Hang Snatch (25/15#)
80 Step-us (20”)
80 DB Sit-ups (25/15#)
Felt good even with the brutal humidity, so we did a final run. We split the swings and snatches in 20s and the step-ups and sit-ups in 10s. I went first with the reps in round one and B went first in round two. Took us 31:14 to finish.
20/20 Pallof Circles
10/10 Hands & Knees Upper Back Rotation
10/10 Banded Anti Rotations (purple tubing)
I completely soaked a towel with sweat.
Later in the evening after watching all of the Games we went for a 2.25 mile walk in 39:24.
Really good one and it was really hot and humid already here. The driveway had an incline on the way out and was in to the wind, but then we coasted on the way back to the garage. We didn’t use a timer.
Yesterday I walked 18 holes and could feel my back at the top of my backswing. It wasn’t feeling great the rest of the day. It was rough getting out of my chair last night and I could feel it throughout the night. So modifying movements today. Out in the garage at 4pm. I did some monster walks without the band.
10 DB Lunges (30# DBs)
10 Reverse DB Lunges (30#)
20 Reverse DB Lunges (30#)
30 Reverse DB Lunges (30#)
It was definitely more comfortable doing them reverse, as long as I braced my core properly when I stepped back with my left leg.
10/10 Bird Dogs
10 McGill Curl-up
5/5 Bird Dogs
5 McGill Curl-up
All with two second pause.
40’ Tip Toe Farmer Carry (40# DBs)
12 Calf Raises (40# DBs)
7 Rounds (each, IGYG)
15/10 cal BikeErg
12 Pull-ups / 5 Strict C2B Pull-ups
I did the strict pull-ups so I wouldn’t put that stress on my back. Got faster each round on the bike and stuck to 3-2 every round of the chest to bars. We finished in 14:58.