Day 2 of week – CrossFit

What will we do today? That is always the morning question.
Ok – I read the workout. I am NOT a runner so I guess I’ll see what I’m going to do in place of run. Probably bike??

Stoic Keys to Happiness:
1. Reduce your wants
.

  GENERAL WARM-UP (~10:00)

“Joint Prep Routine”
10/10 Turn head side to side
10/10 Look up and down
10/10 Swing head in crescent shape side to side
10/10 Shoulder rolls forward, then back
10/10 Swing one arm up, while other is down
10/10 Swing arms across body at 45º with right arm high, then left arm high
10/10 Full range of motion arm circles forward then back
10/10 Side to side trunk twists
10/10 Straight leg hip circles
10/10 Right leg swings, then left
10/10 Right lateral leg swings, then left
20/20 Butt kickers
10/10 Knee circles
10 Dorsiflexion drops
10/10 Seated ankle circles

  WORKOUT PREP (~4:00)

200m Run (Bike)

200m Row

Notes Increase pace every 50 meters.

Ok – I’m about irritated with this WordPress program and how it screws up your typing all the time!!
I save my document as a draft and then when i go to open it back up it has changed all my text into columns and I can’t figure out how to fix it! Why does it do this??

  WORKOUT (~40:00)

4 Rounds
0:00-2:30 = 500m Row (I felt pretty good that I was able to do each round of 500m in like 2:15 or 2:20. I think the 3rd set was probably the hardest. My legs were really starting to feel dead.)
2:30-5:00 = Rest (I definitely needed this rest! It took me at least 2 mins to be able to breathe somewhat normally!)
5:00-7:30 = 400m Run (As I said before, I am NOT a runner! So, I biked 21 calories. I was able to do this in like 2 minutes each round. It was tough but I pushed through it and was able to finish each time.)
7:30-10:00 = Rest

Notes Strive to perform each interval with a challenging effort that still allows for a consistent pace. Record the total work time only.

Movement Options Row/run a distance that allows for completion in under 2:30. While row or run is prefered for this workout, use other “cardio” equipment as needed. Skierg is equivalent to row distance.

Minimal Equipment Options Option 1 8 Rounds Every 5:00 for 40:00 (8 sets) 1000m Bike Option 2 8 Rounds Every 5:00 for 40:00 (8 sets) 400m Run

  COOL DOWN (~5:00)

1:00/1:00 Standing calf stretch
1:00 Butterfly stretch

Think the worst part of this was catching my breathe after each row or bike. Once I get home and get a shower I’m sure I’ll feel much better 🙂
Hope everyone has a great day! See you tomorrow!!!

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