Monday, January 20, 2020
Crossfit Golden - Ryan
0700 - 5 of us
Warm Up
couch stretch
banded glute bridge with clam shell
leg circles
banded rows
over and under the fence
plank hold
air squats
throw downs
arm circles
jumping jacks
Weightlifting
Five sets of:
Bulgarian Split Squat (6 reps each leg @ 30X1)
Rest 30 seconds after each leg
I used 15# dumbbells for the first 4 sets and no weight for the last set. I kept good tempo, but felt my right hamstring tighten up.
Supinated-Grip Bent-Over Barbell Row (8 reps @ 21X0)
Rest 60 seconds
I modified this to pronated grip due to a mobility issue. I used 35# for the first set and 55 for the next 4 sets. I could keep good tempo and maybe could have gone heavier.
Metcon
Metcon (2 Rounds for time)
Two sets for times of:
50 Calories of Rowing
50 Wall Ball Shots (20/14 lbs)
Rest 5 minutes
Note times for both sets.
There was a 4 minute soft cap on both movements. I completed 43 calories both times. I used 12# for the wall ball shots and did 20 reps before switching to air squats on the first round. On the second round I did all air squats.
This was my first day back after getting hit by the respiratory infection 10 days ago. I spent 3 days in bed, returned to work, but continued to rest and hydrate. I was coughing a lot, but otherwise felt OK. I felt sluggish from not working out and my heart rate was spiking faster than I expected.
I also picked up my Ascent Nutritional prize pack from yesterday's health and wellness expo. My InBody scan indicated 25.1% body fat at 190.2#. The only talk I listened to was on nutrition and the take away was to select a sustainable diet based on your lifestyle (macros, keto and plant based were specifically discussed).
Crossfit Golden - Ryan
0700 - 5 of us
Warm Up
couch stretch
banded glute bridge with clam shell
leg circles
banded rows
over and under the fence
plank hold
air squats
throw downs
arm circles
jumping jacks
Weightlifting
Five sets of:
Bulgarian Split Squat (6 reps each leg @ 30X1)
Rest 30 seconds after each leg
I used 15# dumbbells for the first 4 sets and no weight for the last set. I kept good tempo, but felt my right hamstring tighten up.
Supinated-Grip Bent-Over Barbell Row (8 reps @ 21X0)
Rest 60 seconds
I modified this to pronated grip due to a mobility issue. I used 35# for the first set and 55 for the next 4 sets. I could keep good tempo and maybe could have gone heavier.
Metcon
Metcon (2 Rounds for time)
Two sets for times of:
50 Calories of Rowing
50 Wall Ball Shots (20/14 lbs)
Rest 5 minutes
Note times for both sets.
There was a 4 minute soft cap on both movements. I completed 43 calories both times. I used 12# for the wall ball shots and did 20 reps before switching to air squats on the first round. On the second round I did all air squats.
This was my first day back after getting hit by the respiratory infection 10 days ago. I spent 3 days in bed, returned to work, but continued to rest and hydrate. I was coughing a lot, but otherwise felt OK. I felt sluggish from not working out and my heart rate was spiking faster than I expected.
I also picked up my Ascent Nutritional prize pack from yesterday's health and wellness expo. My InBody scan indicated 25.1% body fat at 190.2#. The only talk I listened to was on nutrition and the take away was to select a sustainable diet based on your lifestyle (macros, keto and plant based were specifically discussed).
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