Rest Day

It's raining today and conveniently, I decided to take a rest day today. Don't get me wrong I love working out in the rain (Rain was my sunshine for many years as a combat engineer), but after yesterday's WOD I had to take a day off.

Still supporting the family here although we feel that the end is getting near !

Farmer's WOD III

Today for the "warmup" I decided to kick my run up a BIG notch, Crossfit style : instead of running the same mile as fast as I could, I grabbed a 25kg grain bag, dumped it on top of my shoulders, and started running !

Warmup
2 mi w/ 25kg grain bag : 23'30"

WOD
In least number of sets possible :

10 Muscle ups : 2-4!-3-1
40 Ring Dips : 15-10-9-6
20 Pull ups : 7-7-4-2 (started to kip on the second set of 7 so I had to go super strict for the other sets)
50 KTE : 10-10-10-10-10

Notes :
- I was soooo close to my 5th MU in a row, but was soooo pumped after I cranked 4!!!
- Ring dips were good, although I can't figure out how to "not brace myself" against the straps ;
- Pull ups felt weak
- KTE felt good : last 2 sets were done with the false grip on the rings, and it was killing my abs!

My back felt pumped from the run and exercices although it's probably gonna get sore very fast. Rest day tomorrow, probably... Although I want to practice my MUs now !

Farmer's Crossfit WOD

Warmup
Run to the hills : pretty much half mile and back

Time : 7'19" ! (Great gain since yesterday at around 10')


WOD 5 rounds
75m Rock Throw (full clean of the Medicine Rock, then thrust up and throw the rock forward)
20 Ring pushups (20, 15/5 x4)
8 Jacknives
2 Pistols each leg (getting good at these !)

Time : 25'59"

The pistols were the best I've done in a long time. Most of them were really strong even though I was doing them at the end of the rounds.

Farmer's Crossfit

Warmup

Run to the hills... less than 10-minutes run, going at med-hard pace

3 rounds
30 paces Farmer's walk
10 Ring dips
8 Sandbag getup
10 Burpees
5 Body rows

Time : 20'25''

This thing smoked my a$$ big time ! For 1... the grain bag that I was using was 40kg instead of 25kgs that I thought and 2... my lovely burpees were just NASTY ! The rest was ok.

For the farmer's walk I just grabbed said 40kg grain bag and dumped it on my shoulder and walked the 30 or so paces. Dips were ok and body rows were relatively easy given the height I had to put the rings for the dips (too much "good" leverage).

Here's a few pics of the tools used at Farmer's Crossfit :

40kg grain bag

20lbs medicine ROCK

Green Milk container loaded with gravel, approx. 50kg

Rings

GRAVITY !

Low Batt but keepin' pumpin'

2008-05-11
Rest day, Mother's day, and Farmer's Crossfit equipment gathering, for tomorrow ! Morale is a lil better but it is hard on the whole Mind-Body System !

Found the following that I will use :
- Milk barrel that I will fill with sand ;
- Big rock (approx. 50lbs) ;
- Plain steel round beam of some kind (no idea how much it weights !)
- Some 50lbs grain bags ;
- Hay bale ! LOL

COULDN'T find a used tractor tire ! go figure !

2008-05-10

Yesterday I felt sore, didn't sleep well, and had to get up 3x during the night to take care of my lil mom.

3 Pistols each leg (assisted for second leg)

5 Pull ups
10 Pushups
10 Jacknives (last five were not straight : I was bringing the rings back to my sides in a circle, WAYYYY harder !)
10 Body rows
15 Dips
5 Strict pull ups

3 Pistols each legs, unassisted, full depth !!!

Feeling very tired and out of energy, but I think this just the morale that is not very good... body is not complaining too much, since I'm not hitting it DC-style every day ;)

Ring Monkey 3

My routine looked like this today :
- 10 strict pull ups ;
- 10 ring dips ;
- 10 jacknives (I don't know how to spell them but I know the pain they bring !);

- 10 body rows ;

- 10 ring dips ;
- 10 kipping pull ups ;
- 10 leg raises from support (top of dip position) ;
- 10 pushups w/ rings as low as my feet were ;
- 10 ring dips ;

No run today, my ankles were hurting a lil so I decided to take it easy :
- 3 Pistols (1-legged squats) - full depth - unassisted for right leg ;
- 3 pistols - assisted for left leg (which was starting to cramp while doing the right leg !)

I don't know if my left leg is THAT weaker than my right, but I will try to start with the left leg next time I do Pistols.

Doin' the ring monkey

These are the last three workouts I did here in Québec :

2008-05-06
Attached the rings to the tree in front of my parents place !

Ran 3.3 miles in 26'00'' : far from fantastic (over 8'/mile) but the wind was so friggin' strong !

Then I jumped on the rings :
10 pull ups
10 Dips full range
10 Jacknives (with rings at waist height, I pushed the rings forward past pushup position, like the Ab Wheel exercice that we do so much at Crossfit Langley)
10 pushups, full ROM
10 archer pushups

2008-05-07
Rings same as 2008-05-06 but 2 sets of each.

2008-05-08
Ring same as 2008-05-06 but 2 sets, and added 2x10 body rows.

Ran 1mi as well... forgot to start my watch