Yesterday we did day 3 of MOVE – A 30 Day Yoga Journey, which was 24 minutes long. My chest is still sore from the ring dips.
80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
10 Monster Toe Touches
20 Trunk Twists
8 Back Squats (35#)
6 Step-ups (20”, 40# DBs)
6 DB RDLs (20# DBs)
140/120m TrueForm Run
12 Double DB RDLs (40#)
8 Back Squats (65#)
8 Broad Jumps
250/200m Standing BikeErg
14 DB Step-ups (20″, 50# DBs)
10 Duck Walk in Place (Half squat down to kneeling and back up to half squat)
20 Curtsy Lunges
We did this alternating rounds like we have been on leg day and it took us 30:34. This was money for the first week of a new cycle. The run felt really good today (maybe because it was first) and I could feel my hamstrings lighting up on the RDLs in the second set. Those step-ups were so terrible. Might try wearing a weight vest for the last superset next week.
30s Dead Bugs
30s Side Plank Twist (on elbow)
30s Side Plank Twist
30s Bear Crawl (forward/back over 6′)
30s Lateral Plank Walk
This really elevates the heart rate for being a core workout.
Now it’s brutally cold after getting all of the snow. Plows came through a few hours before I had to leave for the gym so I was able to get out and go to the 4pm class. My forearms are tight today from holding the handles on the snow blower!
“Roxanne” by The Police
On “Roxanne” do an air squat
On “Red light” do a burpee
It turned into air squat burpees during two long stretches of the song and you couldn’t keep up.
Duck Walk (30′)
10 Box Step-ups (24″)
Didn’t really need another warm-up after the first part and surely didn’t need to tax the legs more with plenty to come. Got through 2 rounds, the walk and the groiners.
I did a set of 6×95# before starting. No reason to get crazy when we were supposed to take the first five minutes to work up and then stick to a weight for the last five minutes.
3 Back Squats
5 sets 205
Felt ok and was plenty with so much leg volume coming up. Didn’t wear a belt at all.
30 Wall Balls (20#, 10′)
30 cal Assault Bike
30 Box Jumps (24″)
I’ve been asking for punishment by choosing the bike lately, especially in a leg dominant workout like this. My goal was to keep every set of wall balls unbroken. That’s not something I have ever tried for sets this large during my CrossFit history that I can remember. Surprisingly it wasn’t bad at all. I think I’ve found a relaxing pace on wall balls. I was money on hitting at/above the target today too. First round on the bike was around 62 RPM and the next two were around 58. People on the rowers were obviously kicking my ass. I never stopped on the box jumps and in the third round I jumped down (no rebound) instead of stepping down. Finished in 16:26.
I’m feeling good lately! Is it the weight I’ve lost, the macro counting, the increased water, or some combination?
Stayed after for some volume and skill work.
I put on my grips and chalked them up. I did five rounds of 10 unbroken and then 7-1-1-1.
HS Walk Practice
My shoulders were pretty shot from the wall balls and toes to bars, but I felt really good with my balance and keeping my feet off the wall went I got up to it. Didn’t have much room with the class back squatting to work on many steps in to the wall.