Day off Saturday!

Sunday
8am:  1 mile swim

6:00 am body stretch, 1/2 mile swim

Thursday 7am

Session with Carl P in SF Crossfit

Warm up
Jump rope
OH squats
Push ups

Also worked on kip ups, handstand position, squat position, arm positions, arm rotation, “pits out”, etc.

Workout
10-8-6-4-2-
OH squats with 33# bar
pullups from inverted plank using rings

6:00 am crossfit

Warm up x3
8 wall squats
10 GHD sit ups
8 pull ups (dbl blk)
10 DB should press (15#)
8 PVC pass throughs
3 wrist stretches

Today’s Workout
3 rounds for time of:
100m Farmer’s Walk 35#
20 Wall Balls (10)
3 rope climbs (did ok on one of them…still don’t quite have these down)

15:09

6:00 crossfit

Warm up x3
10 burpees
1 arm OH walking lunges (started with 15#, went to 10#, ended with 0#!....these were very challenging for me today…...hips, don’t fail me now!)
10 KB swings (alternating green/yellow)
10 pullups (one body weight….the rest used double black bands)
Today’s warm up kicked my ass….it actually hit almost every part of my body. 

Today’s Workout
2,000m row 9:33
8 min rest
1,000m row 4:43
4 min rest
500m row 2:08

Great workout!  It was one of the few workouts I actually completed!  It’s a good feeling.

40- minute beach bike ride and stretch

Saturday
1200 meter swim

row 500
stretch
Did my first ever dead hang body weight pull ups.  Yea!  Did two.
This was a max single pull up exercise and I worked down through three different bands and ended up with two body weight pull ups, using each grip once.

hang snatch ladder
used 65#
did 1,2,3,4,5,6,7 reps

Tuesday, Oct 20

Warm Up 3x

backward run
20 alternating superman
20 bicycles

Workout
50,40,30,20,10 Double Unders—I did 40, 30, 20

10,8,6,4,2,Thrusters—I did 8,6,4 with 65#

On last two thrusters, something got wacky in my right hip area….gave way.