cuteness overload
Tagging @ChickenLittle @unicornsandrainbows @Dani_Shugart @Bagsy cause I know they all like puppies. LOL
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Sorry, this is the first thing that comes to mind when I read that… @simo74
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There is all ways one.
Oh. My. Dog. I want to squish her face… Just a little. Those ears!
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Thanks @simo74 I needed a smile today.
So damn cute!
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1/23/24
7:30 am, garage
3 rounds of mobility work:
5 prying goblet squats
10 KB halos
5 bridge holds
Workout:
100 KB swings, 44 kg
50 ring dips
50 ring rows
Notes: Just getting in some maintenance training in for the time being. I’ll ramp it up as I get more rest.
5 Likes
1/24/24
7:30 am, garage
5 miles Airdyne
100 pull ups
200 push ups
300 squats
Notes: When in doubt, do this. I’m definitely starting to miss higher intensity strength and conditioning, but this is fitting the bill for now.
5 Likes
1/25/24
7:30 am, garage
3 rounds of mobility work:
5 prying goblet squats
10 KB halos
5 bridge holds
Workout:
100 KB swings, 44 kg
50 ring dips
50 ring rows
Notes: A repeat of Tuesday’s workout. Just enough to keep me in the game. On another note, my wife has recently started making sourdough bread from scratch. While I know this bread is healthier than other bread-based options, I’m guessing eating it at the clip I’ve been is not the best approach when combined with a minimum exercise program.
4 Likes
1/26/24
8 am, garage
Put on a 30# weight vest, and did the following:
10 miles Airdyne
75 pull ups
200 push ups
200 squats
Time ~50 min (not racing, but not lollygagging either)
Notes: This is probably the first “full on” workout I’ve done this week. Got some pretty good sleep last night, and had the energy and motivation to pull this off.
It also got me thinking of how far I’ve come (and many of you here) to feel like what I’ve been doing this week would be considered bare minimum work. For example, if most people ever did 100 pull ups, 200 push ups, 300 squats in a day, albeit simply bodyweight, it would be the most brutal workout of their lives. It’s nice to be at the point to say “I’m exhausted today, so I’ll just do a bodyweight circuit”, and that circuit is something most will never approach.
5 Likes
1/27/2024
8:30 am, garage
5 rounds
1 mile Airdyne
8 reps OHP w/TB; 100 lbs
10 toes-2-bar
10R/10L KB snatches; 18 kg KB
Uneven Farmer’s carry; 36 and 44 kg KBs
in ~45 minutes
Notes: This was fun. Did it with a couple of friends, and it works great this way:
Partner 1: 1 mile Airdyne
Partner 2: OHP and toes-2-bar
Parter 3: KB snatches and carries
When the person finishes the bike, rotate. This takes right at about 3 minutes. It is also great because we have different strength levels (me being the strongest 
) and allows for variations of movements. For example, I did KB snatches while the others did swings.
4 Likes
1/28/2024
Workout 1, 7:30 am living room:
210 Push ups (done on Bear Blocks): 20, 19, 18, 17…1
210 KB towel curls (22 kg KB): 1, 2, 3, 4, …20
Done alternating
Workout 2, 10 am, garage:
10 miles Airdyne
200 sit ups
100 banded face pulls
Time ~ 43 minutes. Done broken into 10 rounds
Notes: Squeezing in what I can around the household schedules. Wanted to get training in today so I can take tomorrow off and make my Monday a bit easier. Hadn’t done the countdown workout in a while. The push ups were a breeze, but I was a bit too ambitious with the KB. Should have used my 18 kg bell, but it was hard to gauge because it wasn’t until I got on the second half of the workout that the curls really became undoable in a single set. By the end, was breaking it into 3 mini sets to hit the final numbers of 18, 19, and 20. After some coffee and protein, was able to get back into the garage for some conditioning work.
This past week was a good chance to recover, and even improve my baseline conditioning. Pretty much every workout had a pretty good amount of Airdyne, with lots of swings and bodyweight work. Actually, I’m feeling pretty good and should take weeks like this more often even when not forced by my schedule.
The goal this upcoming week is to return to CF, get a game of soccer in, and to add back in the bonus work I’d been doing.
7 Likes
1/30/2024
7 am, Crossfit
Gymnastics practice:
4 rounds:
1 min handstand hold
(rest 1 min between holds)
WOD, for time:
25 burpees to target (9’)
50 abmat sit ups
10 wall walks
150 single unders (jump rope)
10 wall walks
50 abmat sit ups
25 burpees to target (9’)
Time = 13:40
3 rounds for quality:
10 leg raises
10 GHD back raises
10 Russian twists
Notes: Felt great to get back to a CF class. This one was fun, but my wrist is still not 100% and you notice that on the wall walks and handstand holds. My coach let me use his own Onyx wrist wraps, which he highly recommended. Might pick these up myself, as they really did make a difference:
5 Likes
1/31/2024
7 am, CrossFit
Strength.
Bench Press:
10 x 135 lbs
5 x 175 lbs
5 x 195 lbs
3 x 205 lbs
3 x 225 lbs
1 x 235 lbs
1 x 255 lbs
10 x 135 lbs
WOD, for time:
Pull ups: 10, 9, 8, 7……1
7 box jump overs (24”) after each set.
Time = 6:48
Notes: Nice one. Felt pretty strong and spry.
7 Likes
1/31/2024
Bonus work in the evening:
5 rounds:
5 ring dips, 4 second descent, 2 second pause at bottom, explode up
10 DB curls, 5 second descent
100 push ups
Mobility work
4 Likes
2/01/2024
7:15 am, garage
Strength:
Back squat
3 x (5 - 3 - 1)
Round 1: 225, 255, 275 lbs
Round 2: 235, 265, 285 lbs
Round 3: 240, 270, 305 lbs
WOD, 9 min AMRAP:
9 trap bar dead lifts, 230 lbs
18 thrusters, bare barbell
Result = 6 rounds on the button (probably took 9:02, but I’m counting it)
Notes: This was Monday’s CF workout that I didn’t make, so doing it now. Definitely a challenging one. That WOD kicked my ass.
5 Likes
How is this structured, is there rest between the sets ? or rest between the rounds ?
It’s done as a total of 9 sets, with a set done every 2 minutes. Lots of changing weights, but the constant varying of reps and weights made it mentally easier. Looking at the 531 Beyond book, it looks the most like Spinal Tap in terms of the set up. I’ve found Crossfit often follows minimalist 531-style work on the big lifts, but no complaints from me.
3 Likes
2/01/2024
Bonus work.
5 rounds:
20 push ups
10 inverted ring rows
3 prying goblet squats
Mobility work
5 Likes
2/03/2024
8 am, garage
5 rounds
A:
10 reps OHP, 95 lbs
10 reps Front Squat, 95 lbs
10 ring pull us
B:
20 push ups
20 KB swings, 36 kg KB
20 push ups
C:
1 mile Airdyne
(3 minutes per station, 9 minutes per round)
Notes: Saturday workout with a buddy. This type of blending between Walrus and CF works will with partners, and seems to be just what a weekend morning needs.
5 Likes