Workout 08/30/2013

Crossfit:

Warmup:
Lots of hip openers with bands – take about 20 mins for this.
– lunge forward left leg first, band around left hip: keep the knee back, don’t let it bend past the toes.
– lunge forward right leg first, band around left hip: keep the knee back, don’t let it bend past the toes.
– pigeon with left leg bent, band around left hip, facing away from the pole.
– lay flat on your back with legs straight pointing toward the pole, band wrapped around left ankle pulling your leg out of the hip socket.
Repeat for other leg.

Shoulder mobility – lying on floor, knees bent, hands folded behind in arch of back, lift hips. Have someone push down on shoulders. Hold for 30+secs. Alex said even if you’re injured this stretch won’t hurt you. It felt great. I was able to get my hips all the way to the floor, and that was when I felt the greatest stretch in the front of my shoulders.

WOD:
Isabel and Grace
Grace: 30 clean and jerk, 115# (approx 6 mins)
Half-Isabel: 15 snatches, 95# (this half-Isabel was more for mobility and form, not for time)

Core:
Parallelets (this felt more like a tricep workout than a core workout, because we held the “down/dip” position with elbows bent for the majority of the time)

Bike Ride:
Kingston – 15 miles
I haven’t been out for a bike ride in a while. This was a good switch instead of a morning run in the humidity. I plan to get my run in at lunch.

Lunch:
4 mile run, with quarter-mile sprints at 10.5mph; PVC rolling and stretching

Evening:
Karate – Heian Godan, Bassai Sho, Kanku Dai, Meikyo, Hangetsu
Semi free sparring
Boken training

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