CFRV WOD
25-20-15-10-5
Sit ups alternating with
4-8-12-16-20
Pull ups
Ring dips (band assisted full range of motion, still 4 was my max at at time, my nemesis!)
9:57
Row
Row 3522
Total meters so far 30,108
Damn! I am surprised and happy ;) ~
It is not easy, but I am feeling good about it now.
TGU
6 Right side first then 6 Left side
Sandbags today
Fatigue set in after 3 in a row but kept going, especially after today's wod. I like that I can scale the weight and keep my form most excellent!
Skills
2RNDS
Do them right, not fast.
10 GHD
10 Butterfly Pull ups (yeah, should have done these in the wod)
10 Single Leg Deck Squats
"A leader leads by example, whether he intends to or not. " ~ Unknown
Warm up: Stretch it out today. Feeling a little tight. A good sore ;).
10 PVC Pass Thru
10 PVC OHS
3x10 Push Press 35#
3RNDS
Run 200
15 Squats
Row
4019
17:19
That good sore was felt today...lats & piriformis mainly . Had to remind myself to reset and keep my back engaged leaning too far forward or rounding, heals down... toward the last 1000. Oooh. Long sweat post row.
I was anxious to do the CFRV wod, but when I got down the hill it was changed from Waiter Walks to lunges...the legs would have been very unhappy with me due to the rowing volume, add in the Wall Ball, which I was actually looking forward to, however, adapt, don't injure.
Core work:
with group ;)
1 minute each AKA 4 for the core
High Plank
Low Plank
Side Plank R/L
Skills work:
3 RNDS
10 Butterfly Pull ups
20 GHD Sit ups
30 second Handstand Hold
30 Double unders
December KB Challenge:
Turkish Getup AKA TGU
Get Up! Yes, ALL month! Who is with me?
It is simple:
Do one Turkish Getup (TGU) for each day of the month. One rep equals floor to standing on both sides. So, one rep on the first of the month, two the second day, three the third, all the way to December 31st, when you will complete 31 reps. One “Amnesty Day” per week is permitted, basically a day off. The day is up to you. CrossFit Roseville variation...1 TGU every day of the month of December. Get that grey matter hooked up!
Any required modification is legal. If you can only rise to the sitting position, or to the Getup/Situp as it is sometimes called, that is fine. Any weight is permitted. No kettlebell? No problem. Just use a dumbell, sandbag, shoe or even just bodyweight if needed.
Thanks Idaho Kettlebell ;) I'm taking on part of the full challenge and saving the thousands of swings for January ~
Did a little butt and gut work at the local gym.
Nice warm up~
squats
burpees
plank
slam ball
donkey kicks
Some skills work today, just have the itch to be in motion.
TGU 20# bell 5x each side
Handstand holds 5x30 seconds
Hollow rocks & on dip bar w/lats engaged for deadlift form.
Deck squats 10x3 sets
Bfly pulls 3x10 oh my pull ups are tough today. Mainly flow here~
