Friday, January 8, 2016
Self Coached at Oracle Gym
(12:30 PM) just me
Started with arm swings and then sat in a squat for a bit. Ran 400m on the treadmill and then did around 15 walking lunges and 10 banded Good Mornings. I did a few kips swing and then started working up weight for Deadlifts (45#, 95#, 135#, 185#).
Workout of the Day
Even: 8 Straight leg deadlift
Odd: 4-6 Strict pullups or 2x ring rows
I overshot a bit and only did 5 reps at 185# before dropping down to 135# for the rest of the workout. I also did normal deadlifts rather than straight leg. I was able to manage 4 pull-ups per round.
50-40-30-20-10 reps for time of:
If you don’t have double unders, do 2x singles with beaded rope.
This was pretty good and I was really pleased with myself for doing all of the sit-ups. Last time I modified to half sit-ups. I still did single unders and finished in 11:44
Finished with mobility - Squat against wall and couch stretch.
Overall impressions. It is creepy quiet at the Oracle Gym compared to a CrossFit box. The combination of music, yelling, grunting and weights dropping is really energizing. That said, I did pretty well with this workout. I could have used an ab mat and chalk, but all of the other equipment was perfectly acceptable.