Tuesday Apr 23, 2019

20 Minute AMRAP

5 strict L pull-ups
10 ring dips
15 single-leg squats


Back at it

At this point, my score doesn’t matter. After a long winter, the garage gym has been swept out and I’m moving again.

Run a mile w/ the dog, then:

FGB @ 35lb.

Finally erased the 2018 WODs. Starting w a clean slate.

back in the groove, groovy

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
Jumping pull-ups
(Beginner option)

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.

helen w/ a partner

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

we love dead lifts

Back Squat 5×3 @ 55, 65, 70, 75, 80

Then, one of my favorite WODs:
Box Jumps @ 20″
DL @ 95lbs.

Completed in 6:23