Crossfit Restart - Part Duex

Going to try again...wish me luck.

WOD 1423029600

Today I switched things up some and still did a double Tabata with rest period but couldn't get to the EMOM since I had to be at work early.

Day 1423029600:

• Tabata (6 min; 20/10; 2x w/5 min rest)
• Push-press (65 lbs)
• KB Snatch (35lb; alt arms ea. rd.)
• Russian Twist (15lb plate)

Another good day and great workout.

WOD 1422943200

On to day two and yesterday felt great.  Also did some light Pilates last night while watching TV to engage the core and get in some good stretching as well.

Today will be a 3 Tabata day and really got the lungs working.

Day 1422943200:

• Tabata (6 min; 20/10; 2x w5min rest)
• Slam Ball (30lb)
• Pull-ups
• Ring Planks
• Tabata (4 mins; 20/10)
• Singles

Another good one in the books and recover sure feels good.

WOD 1422856800

Getting back on track with my WODs keeping in mind I'm recovering from a mild disc herniation last May/Jun.  So it'll be mostly body movements and light weight.  The light weight is to redevelop the muscle memory for correct form and technique as well as ensure the affected muscles from nerve impingement are firing correctly.

I'll be doing mostly Tabatas followed by an EMOM routine to reintroduce some of the fundamental lifts.

Day 1422856800:

• Tabata (6 min; 20/10; 2x w/5min rest)
• Wall Balls (20lb)
• K2E
• Ring Push-ups
• EMOM (10 mins; 3reps)
• Deadlift (65lbs; 5 mins)
• Clean (65lbs; 5 mins)

This workout was really good and got me started on the right foot as I work my way back to doing CF.com daily WODs.

Crossfit Restart

Well, my last past left anyone reading with the impression that I setup a rack and never used it.  Quite the contrary.  I did Crossfit in my garage for about 2 months and I injured my back again - muscle strain.  So i had to take a break from working out.  I'm now ready to restart with the New Year and have added the nutrition element to the mix.  I'll be starting tomorrow morning.

My wife and I started a fast this week with our church.  Each person had a choice of several different methods.  We went with a 6am-6pm fast only taking in water and jucing followed by a very light dinner (no carbs).  At this point we tried to juice with our old Cusinart 500W blender but were quickly reminded that it was leaking.  So we caught the Ninja Professional with 72oz pitcher and two 16oz individuals on sale for $99.

Pull-up Rig & Squat Rack Installed

Ordered my pull-up rig and squat rack from X Training Equipment with dimensions 4x4ft and 9 ft high and 2.5" post. I used 2"x12"x12' for my ledger board and had it cut in half then stacked on the wall. The rig is anchored to the concrete floor.

Crossfit has not ceased for Me

Even through I haven't been blogging, Crossfit has not ceased for Me.  Even after my bootcamp class ended I continued to working on strength and endurance training even at Planet Fitness.

I would do things like back squats,  shoulder press & bench press all in the Smith's Machine with 3 rounds @10 reps each.  On other days deadlifts, SDHP & russian twist w/plate all in the Smith's Machine.  Anything series of exercises I could put together without taking up too much equipment.  Dumbbells were always an option as well.

Recently I was able to start an investment in the home gym for Crossfit.  I sold my Bowflex to my boss and got the following at my Crossfit starter package:

• 1x45lb mens barbell
• 1x15kg (33lb) women's Bella Bar
• 1x260lb bumper plate set
• Kettlebells (1x40lb, 1x20lb)
• Med/Wall Balls (1x20lb, 1x10lb)
• Slam Balls (1x30lb, 1x15lb)
• 2xSpeed Ropes
• 2x AbMats
• 4-pack of #2,3,4,5 Body Bands
• 2x4ftx6ft 1/2" Mats
• 1x4ftx4ftx9ft Wall mounted pull-up rack/rig
• 2xOlympic Rings

In case you're wondering why all the double quantities, yes my wife is doing Crossfit with me.  This was the biggest factor in investing in the home gym versus membership at a box.  While I would love to, ~$250/mo is just not happening right now.  Nevermind the fact that with kids we'd never be able to go to the same sessions together.  We will keep it in mind for the future.