and so I did my first ever outside wod today - Helen this morning. I didn’t want to be stupid so I shotened the distance not knowing I was going to feel wither during and probably mist inportantly afterwards lolI also had to improvise slightly for beginner pull ups as I had no bar of any kind so foun my reistance bands with handles and hooked it up - so at least I was working the muslces in a similar way but with much lesss resistance - I figured is was better than skiping the pull up part alltogether!
Warm up:- arm swings / rotations, knee highs, 34m jog, 5 band pulls, 5 2kg db swings, 5 10kg db swings
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Puppies/Cup mix
3 rounds for time of
run 200 m - I thought it was about 200m till I measured it afterwards when I finished so quick! Was actually 64 m!!
15 kettlebell/dumbbell swings, 15-25# - I used 23lb / 10kg
9 pull ups (assisted, or beginner pull ups) - I used resistance bands with handles
Done in 5.20mins
Running went better than I expected - I had built it up in my mind to being something I wasn’t going to be able to do (fear of running stems from running into a Pool table when I was 12/13 - sounds crazy I know but I was in a social club canteen doing a running race with a friend running down between tables and chairs and tripped on a chair or table leg and lauched myself at full tilt into the side a full size pool table major DOH!!! I know - smashed up my face and broke my arm - things we do as kids hey!!!) so although the distance was shorter than I thought, it was probably good thing - see how am I tomorrow and go further next time.
I also feel better at running now too - not full pelt but running none the less lol.
Later in the day got my other WOD done to catch up ( I now its not normal or recommended but I did the other this morning, it was only short and I felt recovered well enough)
Warm up:- arm swings / rotations, knee highs, over and unders, squat stretch, 7kg squats x 5, 12kg squats x 5, bar squat/seated muscle up progressions x 3 with bar at waist height.
Day 14 of My personal push up & chin up challenge:- push ups against pin 2 x 19 reps (5,5,4,3,2), chin ups with blue band feet together x 19 reps (5,4,4,3,3)
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Puppies:
3 Muscle-ups (or progressions) - I tried bar sqaut/seated muscle up progressions - thru the transition and the press up ie the push part of the dip
pvc -25 pound Back squat, 15 reps - I used 26lb / 12 kg Low bar
6 Muscle-ups (or progressions ) - as above
pvc-25 pound Back squat, 25 reps - as above
9 Muscle-ups (or progressions)- as above
pvc -25 pound Back squat, 35 reps- as above
9 Muscle-ups (or progressions)- as above
pvc -25 pound Back squat, 25 reps- as above
3 Muscle-ups (or progressions)- as above
pvc -25 pound Back squat, 15 reps- as above
Done in 21.11 mins
I expected this to be a metcon type thing more than anything else but I’m clearly not used to doing that many reps of squats even light weight ones lol
Apart from a rest on high bar back area at rep 20 of 35 I didn’t put the weight down thru out and something tells me I my quads and hamstrings will not love me tomorow and my traps, delts and glutes have not fully mended from the other day either
My left knee stated to complain at rounds 3 and 4 too grrrr
Cashout:- lots of stretching and foam rollering
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