back at it.

enough hibernation.

yesterday:
7 km soft-sandwalk
1000 m ROW warm up
heavy bells!

warm up with bridge, down dog, plank.
slow, deep squats.

two rounds:
5 one-arm dead lift 20kg
5 clean & press 10 kg
10 taps on shoulder - plank
30 sec rest

then two rounds
5 goblet squats w/20kg
5 one arm rows w/20 kg
5 lunges with 20 kg
30 sec rest

then 15 sec on/15 sec off
one arm swings - R then L
two arm swings
cleans - R & L
plank.


today
2000 m ROW warm up: 10 min.
Gym WOD -  FUN TIMER
AMRAP 10 minutes: (4 rounds. so be it. start where I am)
20 superman rocks. they look more like gravity-struggles
20 air squats. form isn't too bad. heels stay down. Back is flat. depth is good. I need to get the chest up.
20 sit-ups. ab-mat.

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.