Hope you are well this fine Tuesday.
Do you have days when you know things are just going to be good? Whether you have something planned for later on, or it starts off with a bang?
I have one of those feelings for today – it began with a workout and then a bowl of banana GF oats, with a little greek yogurt and almond butter. When something this warming and full of love hits your tummy, it can only bring smiles. Then I went to get my nails done, a real big treat for me and not something I do very often. It was lots of fun and I love the colour. And now I get to write! All winners in my book!
Got a good lunch planned, bits to do in the afternoon and then some fun with David this evening. All in all, good times! Bring on the rest of the day!
Time for a recap of yesterdays CrossFit…
It began with a block run in the rain. Not good, especially when the hood on your jacket gets blown off every time you run! Note to self, bring hat!
We came back in to another big warm up – 3 rounds of…
10 air squats
10 jumping jacks
10 mountain climbers
10 tuck jumps
Definitely warm by the end of it!
Then we went on to something new – Pendlay Rows. Similar to a deadlift in terms of stance but when you go down to reach the bar, you don’t pull your back up, instead lifting the bar to your chest and back, like rowing up and down. In the bent down position, your back must be flat the entire time. They were tricky, mostly due to my restrictive mobility in my upper back and shoulders, which meant that I could lift heavy, but not take that weight to my chest. We had to do 5 rounds of 5 reps and I lifted 12.5kg. Something again I know will improve when my mobility does.
The next section was 5 rounds of 5 reps strict press. I was glad to revisit strict presses as I haven’t done them since early October. My 1RM in October was 18.5kg and I managed a 5 RM of 17.5kg. Good progress. But in increasing my weight during this, I managed to do 2 reps with 20kg – so major improvement in my 1RM then! Would be interesting to see what that 1RM would be now…
After this came some hollow rock tekkers and then 8 rounds on 10 second rocks with 10 seconds rest in between. It was not fun!
And now for the final WOD…
In a 5 minute window perform the ladder:
10 double unders – 1 burpee
15 double unders – 2 burpees
20 double unders – 3 burpees
25 double unders – 4 burpees
And so on in 5 increments for double unders and 1 burpee…
So I was hoping coach would sub double unders for skips. Nope! Instead tuck jumps! Ahhhh!
I had enough of those after the 30 I did earlier… but it must be done! We were recording reps in total (unders and burpees) so I got an exact 100! Really pleased with that actually, I pushed myself even though I was uber tired!
Buuuut… the major high five of the day goes to my David who got his first RX (as prescribed) in a WOD! He managed to do double unders in the WOD (one NY resolution ticked off) and therefore do the WOD as prescribed (another NY resolution!).
Very proud wife over here! Just makes me even more determined to get mine!