Tag: Wall Sit

Hold and Work

Warm-up

  • 6 Step-ups (24″)
  • 40 Hops
  • 20 PVC Passes
  • 10 PVC Back Squats
  • 20 Trunk Trists
  • 10 Kip Swings

Conditioning

With a partner, one person doing a hold while the other works. We flipped starting positions each round.

4 Rounds

  • 20 Hang DB C&J (20#)
  • Double DB OH Hold (20#)
  • 12 Step-ups (24”)
  • Wall Sit
  • 10/8 Pull-ups
  • Farmer’s Hold (60# DBs)
  • 500/420m BikeErg
  • Sandbag Hold (100#)

Took us 27:17 and it was a humid morning.

Midline

3 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 25s Rest
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 25s Rest

Low back was really tight so didn’t do a fourth round. Took 4:18.

Step by Inverted Step

Yesterday I was feeling better with regards to the cold. My back did not feel very good though. Probably did too much too soon this week. Glad it was time for a rest day. My triceps started to feel a little sore last night. Still took cold meds this morning and I was thinking it would be the last of it, but I was hacking up a lung at the gym and sound all stuffed up. Not feeling any improvement in my back or with the strained calves. Went to open gym at 10.

Warm-up

5:00 Echo Bike

Did 52 calories.

Conditioning

6 Rounds

  • 30s Echo Bike
  • Transition
  • 20s Wall Sit
  • 2:00 Rest

My calories were 17-17-16-15-16-15. As nasty as I expected it to be.

Accessory

5 Sets

  • 20 Shoulder Taps (facing wall, tap across)
  • 5 Strict HSPU (facing wall)
  • 100′ Farmer Carry (53# KBs)
  • 1:30 Rest

We don’t have our big mats at the gym, so I cart-wheeled up for my shoulder taps and then side shuffled over and up on some plates with an AbMat for the handstand push-ups. Might have been the first time I’ve done those facing the wall and it’s a lot different. Good to work on them fatigued after the taps like that. This work ended up being a lot harder than I expected.

Midline

10 Sets

  • 10s RKC Plank
  • 20s Rest

Gymnastics

Worked on handstand walks and I’m making some solid progress already. Got out to 15 and 20 feet. I’m starting to feel things and be able to make changes in the middle of a walk.

Like Cindy

Yesterday ended up being a “rest” day because I worked on a bathroom and then replaced lights and ceiling tiles in the laundry room. I was exhausted by the end of the day.

Active Life – Single-leg Bias

Warmup – 3 Sets

  • 5 Sumo Inchworms
  • 20 Kossacks

Won’t be wearing the Nano 7 for Kossacks ever again. They have a harder ankle structure to the shoe, which was not comfortable with those positions.

Workout – 3 Sets

  • 10 Sumo Stance Good Mornings (95#)
  • 8 Eccentric Knee Flexion (20#)

Those knee flexions really open up the ankles.

Conditioning

20:00 AMRAP

  • 3 Strict Pull-ups
  • 6 HR Push-ups
  • 9 Wall Balls

I saved this one from CrossFit Linchpin and finally got around to trying it out. Neat variaton on “Cindy.” I dropped from the top on every pull-up and got right back on the bar for the next rep. Wasn’t confident I’d last if I did them together and sometimes it bothers my shoulder, which has felt a bit weird after the jerks on Friday. I got through 19 rounds plus 2 pull-ups. As expected, the hand relase push-ups start to get slower and slower.

Accessory

4 Rounds

  • 15s L-hang
  • 15s Dead Hang
  • 15s Rest
  • 30s Wall Sit
  • 15s Rest

B wanted to do some hanging, so I came up with this. Couldn’t tell you the last time I did a wall sit. I worked up quite a sweat again from this.

Active Life – Back Max

10:00 for Quality

  • 3-5 breaths Ring Plank Hold (Front Leaning Rest)
  • 3-5 breaths 1 Arm Overhead Hold (53#, each arm)
  • 8 Romanian Deadlifts (115#) + a 3-5 breath hold at bottom position

Got light-headed from the RDL hold a couple of times.