February 3, 2018 – Week 10, Day 3

5 Minutes Schwinn Airdyne Bike

Leaning Calf Raises
BWx30

Sumo Box Touches (12” Box)
BWx15

16” Box Squats
BWx15

Regular Box Touches (12” Box)
BWx15

Band Rows
MMBx20

Push-ups
BWx10

Hip Airplanes (supported)
BWx5/5

Sled Drags/Prowler Pushes
305x50’/305x50’
305x50’/305x50’
305x50’/305x50’
305x50’/305x50’
305x50’/305x50’
305x50’/305x50’
305x50’/305x50’
305x50’/305x50’
305x50’/305x50’
305x50’/305x50’

Comments: Got to bed at a somewhat reasonable hour last night. I knew I had to get up early to do things. Last workout but I was also transporting my stones to their new home at the gym. That was a bit of a warm-up there rolling them into the moving truck and rolling off the truck. Got all four weighed. I knew that they can lose weight over time from drying out but I was surprised that the big stones I made over 9yrs ago lost weight still. 452lbs is now 439lbs and the 505lbs is now 491lbs. Biceps seems to be improving still. Maybe I got over a mental hump with the log press on Tuesday getting confidence back. The new daily supplements could be helping too. I know it isn’t fully healed as there are issues with trying to “hug and lift” like a stone or something. But no issues moving the stones around or moving light sandbags in the truck. Airdyne bike to warm-up. It was packed in the gym today. Legs a little tired. I had to guess with the time as when I was close to one minute left, they reset the wall timer for the CrossFit WOD. Usual warm-up exercises followed. Ankles felt springy on the calf raises. Felt really, really easy and no tightness. Box touches felt good on both styles. I had to modify things for the box squats so the setup required a slightly narrower stance and probably a little lower of a box height. It felt good though. Band rows after that. Push-ups okay. Right shoulder a little achy appears to be improving still. Hip airplanes were next and pretty good. Only thing for the workout was medleys of drags and pushes. I was trying to get things done so I could get back home quick for other plans. Taking it outside would be too much time with setup. Indoors was crowded but I made it work. I ended up looping the tow straps so that the length was cut in half so that I could get a full run of 50’ both ways. This was going to be nothing compared to the ten sets of 100’ each way last time, even with a lot more weight on. I felt I could recover well from these compared to the double length runs and even with the friction on the floor. I picked the weight to see how this would feel as potential contest event weight for the possible next show. Felt ok on both but getting fatigued about halfway in. Breathing a little hard by the end of the 7th set. I could do more with the minute rests. Beat feet out of the gym to get home. Now to rest for the contest next week.