11:00 AM
coach U
a whole lot of rings....and rubberbands.
pull-up practice with rubberband
20 with the black
10 with the green
8 with the blue
felt ok
Muscle up transition
with rubber band - felt pretty good- even turned out my hands at the beginning....quite the burn in my shoulders...hehe
yep, I stood on the rubberband ....
then maxed out muscle ups
8
15
rest change band to the blue band - least help
8
7
after that
Skin the cat x 2
Back lever practise x 2
supermans....x10 x 2sets
Nothing for time, everything for technique.
I went to the chiropractor - he did fix my foot....but no running today -taking it a little easy
The foot was good enough for rowing....
1:15PM
rowing intervals
2:00 work :30 sec rest
5 times for meters.....
1. 493 m
2. 483m
3. 459m
4. 454m
5. 447m ......
rested 10 minutes.
back extention with weight
15 x 10kg
15 x 15 kg
15 x 20 kg..
Posterior chain was off the hook after that.!!!
So I mangaged 2 workouts today - 1,5 hrs rest inbetween.
Tomorrow my plans is to take a class at CFN at 8AM then a 2PM come-to-jesus-meeting with Mads.
The wod for the kids at home was Mini-Cindy, 5 rounds of Cindy-(this dude did 34 rounds...!!!)
my 12 year old just did it in 6:21...awesome!
Love. Peace. Crossfit.
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