Monday, October 10, 2022
1k walk w/ dog
1k walk, with the dog, basically as the first thing this morning. We walked Charlotte down to the bus stop. Not a crossfit workout, but I want to make this blog reflective of exercise as a whole. And yes, it's been like a month since the last workout, ignoring walks for pokemon go. But Becky and I are starting things back up soon.
Thursday, September 8, 2022
220907: Pull-up & Squat Ladders
Tuesday, Becky and I both took things easy and did 5 minutes of cycling. Yesterday, I took a rest day and Becky did her warm-up plus 5 minutes of cycling. Today, we both did the WOD.
WOD: Pull-up ladder + rest 5 minutes + overhead-squat ladder.
Ladder pattern is do one exercise in the first minute, then two in the second minute, three in the third, etc, continuing until you can't complete the required number of reps in the minute.
I did...
Warm-up: 30s sampson stretches, then 2 rounds of 8x push-ups + 8x laying controlled leg lifts up to 90-degrees.
WOD: 5 rounds plus 5 reps of elevated beginner pull-ups. Total of 20 EB PUs.
Then 8 rounds of squats, with the first 5 being PVC overhead squats. Total of 36 squats.
Becky did...
Warm-up: 3 rounds of 10x standing bar push-ups, then 3 rounds of 10x ring-assisted laying controled leg lifts up to 75-degrees.
WOD: She did easier exercises, with a double-rep scheme (so 2 reps in minute one, 4 in minute two, 6 in minute three, etc).
11 rounds + 22 reps of seated-row pull-up progressions. Total of 154 seated-row pull-up progressions.
9 rounds of bench squats. Total of 90 bench squats.
WOD: Pull-up ladder + rest 5 minutes + overhead-squat ladder.
Ladder pattern is do one exercise in the first minute, then two in the second minute, three in the third, etc, continuing until you can't complete the required number of reps in the minute.
I did...
Warm-up: 30s sampson stretches, then 2 rounds of 8x push-ups + 8x laying controlled leg lifts up to 90-degrees.
WOD: 5 rounds plus 5 reps of elevated beginner pull-ups. Total of 20 EB PUs.
Then 8 rounds of squats, with the first 5 being PVC overhead squats. Total of 36 squats.
Becky did...
Warm-up: 3 rounds of 10x standing bar push-ups, then 3 rounds of 10x ring-assisted laying controled leg lifts up to 75-degrees.
WOD: She did easier exercises, with a double-rep scheme (so 2 reps in minute one, 4 in minute two, 6 in minute three, etc).
11 rounds + 22 reps of seated-row pull-up progressions. Total of 154 seated-row pull-up progressions.
9 rounds of bench squats. Total of 90 bench squats.
Monday, September 5, 2022
220904: Front Squat 5x5
Returning after a 7 year hiatus... Becky and I are going to be working out again. Today was a rest day on the main site, so I did yesterday's WOD. Ultimately, today was just about starting to get refamaliarized with some of the movements.
I did...
Warm-up: 2 rounds of 8x push-ups + 10x squats + 5x elevated beginner pull-ups + 5x hanging leg lifts.
WOD: 5 rounds of 45-45-45-45-45 front squats
Becky did...
Warm-up: 2 rounds of 10x each: standing bar push-ups, bench squats, seated row pull-up progressions, and crunches
I did...
Warm-up: 2 rounds of 8x push-ups + 10x squats + 5x elevated beginner pull-ups + 5x hanging leg lifts.
WOD: 5 rounds of 45-45-45-45-45 front squats
Becky did...
Warm-up: 2 rounds of 10x each: standing bar push-ups, bench squats, seated row pull-up progressions, and crunches
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