Home CrossFit…Alone

Miss seeing everyone on Zoom.  Oh well, we’ll survive. I’m glad Grace is getting up and working out each day. It’s at least a little easier to do this with someone else.
So glad the gym will be opening tonight at midnight! Not sure if Grace and I can make it there at that time but we’ll see.

General Warm-Up
2 rounds
0:30/0:30 spiderman stretch
0:30/0:30 side plank
0:30/0:30 Samson stretch
0:30/0:30 pigeon stretch on floor
0:30 high hips crab walk

Skill and Build-Up

Muscle Up Progression
10 ring rows to below chest (dumbbell rows) 
0:10/0:10 support hold + pause at bottom of support hold
10 muscle up transitions with feet on ground (box dips)
5 straight body muscle up transitions

3:00 muscle up attempts or practice a variation of the muscle up that is challenging

10 walking lunges
10 sit-ups
10 jumping lunges

Workout (12:00)
8 rounds (7)
0:20 muscle-ups (box dip variation)(about 8 dips each round)
0:10 rest

8 rounds (7)
0:20 sit-ups (with ab mat and feet under couch) (5-7 each round)
0:10 rest

8 rounds (8)
0:20 jumping lunges (10 each round)
0:10 rest

Accessory Work and Cool Down
3 rounds
30 banded bicep curls
30 banded pushdowns

2 rounds
0:45 supine straddle wall stretch (didn’t have a wall to do this on)
1:00/1:00 couch stretch (0:30/0:30)

Ok…today was horrible. I was alone, as Grace didn’t get out of bed. I’m tired, so hard to push myself. These things should not have felt too bad today but they were terrible and I felt like I could barely do them.

Oh well….always another day. I guess I just need a little more sleep. Maybe tonight?

Have a good day everyone. Talk with you tomorrow.


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