Monday, April 27, 2020
Home Gym
1600
Warm Up
1 min of the following
deadlift jumps
down dog + cobra
plank shoulder tap
lunge + hamstring stretch
reverse lunge + knee hug
good mornings
Deadlift
Every 2 minutes for 12 minutes (6 sets)
8x145 (50%)
6x175 (60%)
4x205 (70%)
2x235 (80%)
2x250 (83%, target was 90% of 1RM, but I ran out of weight!)
5x225 (75%)
Metcon
3 rounds for time of:
400 m run
30 walking lunges
15 burpees
I scaled this to 30 reverse lunges (unweighted) and 5 burpees per round. I finished in 14:10, which was close to the 15 minute guideline. I should have done 10 burpees per round, but I expected to slow more than I did. The runs were reasonably consistent at 2:30-2:45.
Home Gym
With a heavy heart, I let my coach know that I would be putting my Crossfit Golden membership on hold, effective April 30th. I was pleasantly surprised by the remote coaching process. I would receive custom programming for the week, we would have a 30 minute call every week and I would received video feedback 1-2 times/week depending on what was programmed. All-in-all, a very good value for $135/month. However, the spirit of self-sufficiency and the wanting to hunker down a little bit financially outweighed my desire to support the Crossfit community. I look forward to returning in the fall and am excited to try my hand at programming workouts on my own.
Home Gym
1600
Warm Up
1 min of the following
deadlift jumps
down dog + cobra
plank shoulder tap
lunge + hamstring stretch
reverse lunge + knee hug
good mornings
Deadlift
Every 2 minutes for 12 minutes (6 sets)
8x145 (50%)
6x175 (60%)
4x205 (70%)
2x235 (80%)
2x250 (83%, target was 90% of 1RM, but I ran out of weight!)
5x225 (75%)
Metcon
3 rounds for time of:
400 m run
30 walking lunges
15 burpees
I scaled this to 30 reverse lunges (unweighted) and 5 burpees per round. I finished in 14:10, which was close to the 15 minute guideline. I should have done 10 burpees per round, but I expected to slow more than I did. The runs were reasonably consistent at 2:30-2:45.
Home Gym
With a heavy heart, I let my coach know that I would be putting my Crossfit Golden membership on hold, effective April 30th. I was pleasantly surprised by the remote coaching process. I would receive custom programming for the week, we would have a 30 minute call every week and I would received video feedback 1-2 times/week depending on what was programmed. All-in-all, a very good value for $135/month. However, the spirit of self-sufficiency and the wanting to hunker down a little bit financially outweighed my desire to support the Crossfit community. I look forward to returning in the fall and am excited to try my hand at programming workouts on my own.
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