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- 3672 total / 0 in 2013
Just having fun and keeping fit with crossfit and running.
Nik W. did a crossfit workout: WARMUP 500m row 2 ro...
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10 pull-ups (ring rows)
10 knee raises
10 good mornings
Then, Samson lunges
20 Bulgarian Goat Belly Swings (sub with 16Kg KB swings)
2×10 each arm DB Press 30, 25#
Lots of new weird exercises that I ended up subbing. I'm pretty sure the Bulgarian Goat Belly Swings came about from some very naughty Bulgarian with their goats. I did KB swings instead. Would have liked the 20Kg KB but they were all taken.
Double Unders (Sub 3:1 singles)
Sit Ups (knee raises)
Finish time : 10:34
The 1st 50 of each went pretty well, the 40 hurt. Felt much more in sync with knee raises today, which helped. I think most were good, but I counted more than a few sad looking ones by the end. I didn't finish last, I was surprised.
400 M Farmers Carry 2x30#
20 Face Pulls with blue band
2 x 30 sec Bretzel Holds Each Leg
2 x 30 sec Arm Bar Each Arm (subbed band stretches for shoulders)
After all that hanging from the knee raises, those farmer carries were tough. 30#DBs were good, but when I got out of the gate and saw how far the 200m marker was, I was worried about what I got myself into. I took lots of breaks. They were mostly hard to carry from being so slippery and at one point I just rubbed my hands in street gravel. It actually helped. I felt all badass, all the women I passed said they were impressed at the weight I was carrying. I got a lot of "you're carrying more than me" remarks.