Crossfit: Mr. Joshua

Mr. Joshua

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

I didn't do a thing while on vacation last week, which was probably a net positive. I was feeling banged up, fingers, shoulders, elbows. They all deserved a week of rest. I did get to the gym yesterday but it was way too crowded for any type of Crossfit exercise so I just took it easy with some light freeweight work. But today I decided to do whatever Crossfit exercise was at the bottom of the front page at crossfit.com. But I decided to lighten it up a bit and I only used 135 pounds for the deadlifts and I just did regular incline sit-ups instead of glute-ham situps. The running was done on a treadmill.

Lap 1: 4:16.75
Lap 2: 5:03.44
Lap 3: 5:09.59
Lap 4: 5:06.23
Lap 5: 5:18.74

Total Time: 24:54.75

Certainly this was not a 100% all out effort but it was a good workout to start getting back into the fold. I also did 5 sets of 5 reps of squats with 135 pounds simply because I felt like doing it. Sometimes my lower back gets sore and doing squats cures it right up.

Crossfit: 080616

080616
For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

Post time to comments.

22:28 As Rx'd. Sit-ups were done on an incline sit-up bench and I got a brush burn on my backside that still stings. I also have a couple of nice lash marks on my shins from failed double-under attempts. I figured walking lunge was 50 steps with each leg so that's what I did.

Putting Burpees after the double-unders and lunges was pretty sneaky.

Crossfit: KB Swings, Sit-ups, Back Extensions, K2E

080523

Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

Did this at home. Only have 1.5 pood KB. Also, no GHD so folded my sandbag in half and stuck my legs under a shelf and I was surprised to realize that they felt a lot like GH sit-ups. For back extensions, I just did stiff leg deadlifts with the 1.5 pood kettlebell.

Here's my workout:

ROM warm-up (arm swings, shoulder dislocations, toy soldiers, butt kickers, etc.)
3 rounds of 5 pull-ups, 5 push-ups, 5 squats.

WOD:
1.5 pood KB swings x 35
25 Sand Bag Sit-ups
25 Stiff Legged Deadlifts (1.5 pood KB)
25 Knees to Elbows

Round 1: 5:24
Round 2: 6:28
Round 3: 6:40
Round 4: 7:00
Round 5: 7:20

Total Time: 32:52

I spent about 15 minutes on the heavy bag.

Then I did 3x10 side bends with the 1.5 pood KB.

Then 1x15 ring push-ups, raised my feet up 1 foot and did 3x10 ring push-ups.