It takes time to build a gym in your garage. Bit by bit over time, you collect the necessary gear. Most times you improvise. The movements in the WOD dictate, and you get creative to make whatever’s available work for you. Sometimes you splurge, but most times you just make due. When I finally did buy a kettlebell, I overachieved and ordered the 44lbs. I might have been that strong way back in 2013 with a year of consistent CF under my belt, but now I’m starting over and should have gone with the 35lbs.
That said, there’s other fun ways to improvise, like measuring metered distances from your garage, 200, 400, 600, and so on. Using a simple measuring wheel, I measured out and back distance from the garage for 200 meters (656 feet roundtrip), and 400 meters (1,314 feet round trip). Using a thumbtack, I pinned a small colored notecard to a tree alongside the road for each marker.
Now for the WOD.
To get started, 1-mile warmup run with the dog, and then:
15-12-9 reps for time of:
Sumo deadlift high pulls
HQ says: This is a moderately heavy and quick workout. Reduce the load on the sumo deadlift high pull and modify the pull-up to keep this in the 5- to 6-minute range.
Completed in 6:19.
.5 mile walk cool down.
Targeting a suggested minute range (5 to 6 minutes) helps keep one moving. Tonight, for the first time since inching my way back to CF, I felt that long-lost post-WOD euphoric exhaustion, fluttering heart rate, and urge to hurl tingent.
400 meter run
21 Kettlebell swings at 35lbs. (I only have a 44lbs. kettlebell, so scaled to to Russian swings at 44lbs.)
12 pullups (scaled to jumping pullups)
Completed in 12:12
Back Squat 5×3 @ 55, 65, 70, 75, 80
Then, one of my favorite WODs:
Box Jumps @ 20″
DL @ 95lbs.
Completed in 6:23
Run/walk/hike/get outside with the dog. 2/9 miles.
Front Squat 5 x3 @ 55, 55, 55, 60, 70
Then, partner wod with the dog: run 2.5 miles.
Who was it that said, why would you want to only do the things you’re good at? When you’re terrible at something, do more of it!
“If I couldn’t handle not being good at something, then how could I consider myself a successful person?” – Gerald Hodges, highschool swim team member, Arlington, TX
Front squats are my nemesis, so I do more of them.
Back squat 3-3-3-3 reps @ 55, 60, 65, 70
Thruster 3-3-3-3 reps @ 55lbs.
4 attempts at a max L-sit hold for time, knee tuck @ 25 seconds.
Finished in 11:20.
Why are front squats so scary? Seriously. I dread them. Not the most graceful movement for tall people, at least not for me anyway.
Tonight’s workout started with a 1.5-mile warmup run with the dog, half of the running sandwich; even if it is muggy out there and bugs fly in my eyes and nip at my ankles and there’s some wild, sour aroma that permeates a patch of woods down the road.
A running sandwich is a WOD sandwiched between two runs with the dog—one run to warm up, the other to cool down. It’s a blast to run with the dog, and it gets us out to see the world together.
After the warmup, I somehow pulled off the following:
Front squat 3-3-3-3-3 reps
Started with the 35lbs. bar. Worked my way up to 70lbs. Having not FS’ed in about a year, I’ll take it. Onward.
Here’s a pic of the dog thinking, oh no, not this shit again.
Tonight we only completed the first slice of the sandwich run.
Some days you get it all, some days you get half.