Mobility! Yes, I made it to day five and I started the day with some mobility because I needed it more than I ever. I knew if I didn’t really warm up and get things going today was going to be harder than it already was. More than yesterday today was a battle of the mind and overcoming that “stinkin’ thinkin”. It was like I had a little devil on one shoulder and an angel on the other shoulder; but the shoulder with the angel on it won the battle! Suck it up Buttercup is what I kept telling myself through today. No kidding, I was at the box for 4 hours today, but it didn’t feel that long and I enjoyed almost every minute.

Day 5:
A1: DB RDL @50×1; 8-10 rest 0:15 (40#)
A2: Bear Crawl for 0:30, rest 0:15
A3: Suitcase DL @31×1 8-10/side, rest 0:45 (55#)

Goblet Squat @50×1 8-10, rest 0:15 (25# & 30#)
B2: 1 arm waiter walk 60 sec./arm rest 0:45 AHAP (20#)

C1: Double KB FR Walk 60 sec. AHAP; rest 0:15 (40#)
C2: R. Rows @31×2; 12-15 rest 0:45
NO AD available, sub spin bike 45 minutes—did 55 minutes, plus 10 minute cool down.

A1/A2/A3: In order to keep the temp you asked for I kept the weight at one I could consistently do the correct tempo at. The bear crawls are getting better, I was able to do these unbroken and I didn’t hurt like I used to while doing them. A3: was heavy, good practice for moving boxes and carrying my suitcases through the airport. =) A1: I did 9, 10, 11. A3: 8, 10, 10. 

B1/B2: I did something different on this set, instead of going 1/2 I did all of one and then did all of 2. I don’t know why I just did it that way. The first set of GS I did 10, then I did 8 and 8 for the other two. I know after today I could never be a waiter! I thought 20#s was going to be too light, but after getting into them I knew I picked the right weight. When I had to readjust I just added that time I rested onto to my time to finish. Towards the end they got painful and became a fight to keep that weight overhead.
C1/C2: I used 40# for the FR and then you answered my question for the ring rows. Each time on the ring rows I was able to do all 15. The 2nd and 3rd set of the FR became painful and hard to get into position. I found a high box to put the KBs on top of so I could get into position without too much struggle. Then it was a fight to do it for 60 seconds because I knew putting them down and re-racking them into position would stink big time. 
Spin: Since I went in the middle of the afternoon I went to the box I first started Crossfit at and where Talayna trains. They have a Watt Bike but it was out of juice, so I ended up doing the spin bike. I found myself rocking out to the Pop Fitness station and after each song I turned the knob a 1/4 to 1/2 turn harder. By 25 minutes my legs were on fire but I focused on my music and pushed to make it though. I ended up doing 55 minutes and then 10 minutes really light just to cool down and get my land legs back. 


I'd love your feedback!

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

Anchor of Strength



Life in Cali, Health, Fitness, and Food


" shop small, dream big"

Living the Grove

Grove City, Pennsylvania's lifestyle blog


A great WordPress.com site

Life as rx

A Glimpse Into My Journey With OPEX Exclusive Coaching

%d bloggers like this:
search previous next tag category expand menu location phone mail time cart zoom edit close