My right arm was a bit sore from battling ivy. Dr. Ward got it straightened out this morning – and I don’t particularly want to wreck his work.

2 rounds
30 sec plank
30 sec per – side plank

3 rounds
10 candlestick rocks
10 air squats
10 supermans

3 rounds
5 per leg single leg db deadlifts – 25# per arm, 50# total
5 per leg lunges – 25# per arm, 50# total
10 25# hip raises

Perceived effort: moderately low – lots of interruptions.


High-rep Burpees – the Crossfit equivalent of the elliptical.


The original workout

3 rounds
5 I Y T (this is a PT exercise – figured it was a good sub)
3 Strict pull ups
10 Tuck/Straddle/ 1/1 Turn jump (can also scale to 1/2 Turn Jump)
– Tuck jump – Jump, bring knees to chest, land.
– Straddle jump – Jump, bring feet up and out to straddle.
– 1/1 turn – Jump, perform a full twist, land.

Workout
3 rounds
10 Push up, increased ROM, focus on strict plank
20 V-ups
10 romanian deadlift – 25# db per arm


Link to the original workout

5 minutes stationary bike

2 rounds
10 Hollow rocks
10 Arch rocks
20s Handstand (total time accumulated/wall HS)

7 rounds
30s L-hang
3 Handstand push ups – couch assist, pike
Tried to do a handstand pushup. No dice, including kipped. Shoulder and arm strength just not there for that move anymore. Another month or 2 or recuperation and I think it will be time to start the handstand pushup progressions again.


Here is the original workout.

Warm up:
10 Lunge kick handstand – 30 sec handstand hold on last lunge kick handstand

2 rounds
10 V-ups
10 Push ups
10 Squat/Jumping squat

5 rounds
5 toes to bar – dead hang no swing
3 Chin up – strict, unbroken

Perceived effort: moderately low.
Everything felt pretty good today.


Here is the original workout

5 minutes moderate stationary bike – yes we got one. Finally got the plug so it works! Thanks bro for the hand-me-down.
50 reps each – high knee and butt kickers (stationary)

2 rounds
20 Hollow rocks
20 Arch rocks
10 Lunge per side
5 Strict ankles to bar

3 rounds
30 Toe raisers
30 sec Hands on ball plank
30 hip raises with 25# db on hips
30 V-ups

Perceived effort: moderate
Right elbow was a touch sore today – so subbed the arm movements.


Here is the original workout.

3 rounds
10 Donkey kicks
10 Candlestick rocks

5 rounds
3 bent leg L pullup – strict palms out. Elbow definitely feeling better.
20 Reverse hyper circles – using exercise ball and couch, 10 in each direction. Not quite enough ROM and awkward position – stressed low back more than was probably intended.

Perceived effort: Low.




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