25 Nov. it's always now. so now is the time!

I'm trying to shake off whatever has been afflicting me the last year - hibernation? Stress? Aging?

My weight has been going up and so has my fasting blood sugar level. Not a good combination.

Monday - 30 min lap swim & sauna

Tuesday - Mobility + 2 rounds of tabata, practicing Russian and American swings, H2H, one arm cleans and one arm bottoms-up, towards the wall, not the window. And now I want heavier kb's.

Wednesday - warm-up; 400 m row
Good mornings - 40 with 7 kg bar
Gymnastic WOD: 4 min tabata squat jumps. these hurt
4 x 10 pushups - on the rower base
3 x 10 goblet squats 25lb kb

Thursday - run 400 m for the tram; walk the dog. enjoy the feeling of yesterday's good mornings and squats.

Friday  - warm up; 15 min KB power swings (20 reps x 25 lbx x 9 sets OTM) (then single-hand half-rotation x 10 reps x 6 OTM) (30:30)

mobility - 20 hollow body rocks x 20 pushups

Saturday - walk 

Sunday  - 5k beach walk; warm-up; 15 min KB swings. working on the snatch. oof.


next week starts more mobility & running technique.

5 janathon

I got off my chair finally and did a nice little workout.

Warm-up: 5 minutes speed-rope. Toe touch/wind-mills.

Scaling Fran: For elite athletes, Fran is 21-15-9 reps of 95# thrusters and pull-ups. I checked scaling suggestions at BrandX. This is supposed to be a 3-4 minute workout. Then I watched some videos on how to keep good form for thrusters. (Push straight up, not out).

Working with what's available means modifying for dumbbells rather than barbells. And I used the TRX for supine rows. When I was ready to start, I needed to decide which weights. I tried a couple reps with the 10kg dumbbells, but didn't think I'd be able to press them 12-9-6 with good form. So I dropped down to 8kg. No need to hurt myself. 2:55 I sat on the bench afterwards to catch my breath.

Next time, I can increase the weight and maybe the reps too.

After I recovered, I did a tabata circuit of squats, military press/burpees, "swimming" (which I hate), and mountain climbers.

I will do pull-ups in 2013.

CROSS FIT LEVEL ONE TRAINER. ME.

Result: Pass

CONGRATULATIONS!

You passed the Level 1 Test and have been awarded our ANSI Accredited CrossFit Level 1 Trainer Certificate. You can expect to receive your Certificate in the mail 2 to 4 weeks from today¹s date (4 to 6 weeks for locations outside the US).