Crossfit Kids course weekend!
To celebrate that I think that its only appropriate to spend some warm-up and mobilization time hanging out in the squat position. Ten minutes per day. I will do it. . . If it is anything like Level 1 Certification the quads are thrashed at the end from so many squats, holds and techniques on various lifts.
Saturday
20 Minute AMRAP
Run 400 m
10 pullup
Anticipating your treadmill dilemma or "treadmillemma" I would suggest maybe a 25 DU substitute. . . Are there any rowers? I know you have elliptical. I would try to do something you move fast. If DUs get the heart rate flying then go with it. Otherwise do something that gets the heartrate up. . . or do some monostructural work after on the stationary/treadmill/etc..
Sunday
Accumulate 1 minute of L-sits
Accumulate 1 minute of Handstands
Then in 2 minutes each with no more than 1 minute between exercise for transition complete max reps for:
Double Unders
Knees to Elbows
Tuck Jumps
ABMAT Situps
There will be 10 minutes of work going on here. The design of the day is core strength/midline stability and quickness. DUs and tuck jumps for quickness. . . everything else for the core.
I sure hope that NBC successfully got the Patriots vs. Broncos game moved to Sunday evening. That game is must see TV and if its in the afternoon I am going to miss it.
Saturday, 18 Dec 11
ReplyDelete20 min AMRAP (20:20)
1-6.0 mph; 6 assisted
2-6.5 mph; 6 assisted
3-7.0 mph; 6 assisted--failed on 9th rep
4-7.5 mph; 7 assisted
5-7.7 mph; 7 assisted
6-7.9 mph; 7 assisted
Sunday, 18 Dec 11
L-sits: I'm not sure what these things are, but I did "hook my feet with toes pointing to the sky and back resting on a pad and lean back" things for a minute.
Handstand: I stayed up for 1 min! I didn't come down, but I stayed up!
DU: 26--I'm pulling this from memory, it might have been more; with my red jump rope, I can even do hop-DU-hop-DU for a few in a row. Woohoo!
K-to-E: 20; these suck.
Tuck jumps: 26; these get your HR up for sure!
ABMAT situps: 46
I did the Sunday 18 DEC WOD as makeup today. I had just written a long explanation of how everything went, but fell victim to the laptop. Freaking thing.
ReplyDeleteAnyway here is my score in order
Double unders--46
Knees to Elbows--29
Tuck Jumps--55
Situps--67
I can do better, but need to get myself on track with consistent WOD times and sleeping better