Today's Sally

[Mossdog]

1 mins 38 secs deadhang (gloves).


EMOM Chin-ups x 30 mins.


10 x 3 chin-ups followed by 20 x 2 chin-ups and = 70

I seem to have managed to void the elbow pain I occasionally experienced previously. I think avoiding any partial rep attempts, and thereby compromising form, has helped.

[Mike T]

1 mins 38 secs deadhang (gloves).


EMOM Chin-ups x 30 mins.


10 x 3 chin-ups followed by 20 x 2 chin-ups and = 70

I seem to have managed to void the elbow pain I occasionally experienced previously. I think avoiding any partial rep attempts, and thereby compromising form, has helped.

Well done!

[Mike T]

EMWM Chin-ups x 60 mins.

6 x 3 then 8 x 2 then singles. Total = 80.

It is not a competition ....

[Mossdog]

EMWM Chin-ups x 60 mins.

6 x 3 then 8 x 2 then singles. Total = 80.

It is not a competition ....

Blast! Did this a couple of hours ago before tea. If I'd know I would have remembered 'it's not a competition'

EMOM Chin-ups x 30 mins.

1 x 5
2 x 4
10 x 3
17 x 2

Total = 77.

1 mins 7 secs secs deadhang (gloves). I think the previous chin-ups rubbished it.

Two days of chin-ups, so need to change it up a bit. But I'm still eschewing pull-ups!!

[Mike T]

Press-ups with a bar, weighted: 5 kg. 10 EMWM for 12 minutes, then 8 for 8 minutes, so 184 in total.

[mr brightside]

I'm always getting caught out when i do EMOM press-ups, and need to make an emergency toilet visit half way through. Never known anything like it.

1-5 46s remaining
Dance the Tijuana quickstep
6-10 47s remaining

[Mossdog]

EMOM press-ups routine. 12 reps (floor to lock to floor) press-ups, every minute, for 10 minutes.

Secs remaining for each of the 10X 1 min sets.

44 - 44 - 44 - 43 - 43 - 40 - 34 - 35 - 27 - 17. (Close!)

[Fellbeast]

Oh I can join in here I think - hopefully me going to a CrossFit gym rather than doing gym stuff at home counts?

So for those that don’t know CrossFit sort of works like this - there are two types of coached workouts to be had each day; conditioning (engine) sessions and CrossFit sessions. These are called workouts of the day or WODs and any given WOD typically follows on from a toughish 20 minute warm up - engine WODs are always high intensity cardio stuff whilst CrossFit WODs can also include lifting heavier weights and gymnastic stuff. WODs change daily and I’m not sure I’ve ever done two that are identical.

My loose plan each week is to do 4 gym workouts in total alongside my hill/fell/trail running where I’m sort of targeting 30 to 40 miles a week at the mo. After some bitter experiences I do try and cut back on CrossFit on the lead up to races but I deffo haven’t perfected this yet

Anyway my running and WODing for this week so far:

Monday: A 21 miler around the Ullswater Way with our border collie Luna

Tuesday: A CrossFit WOD:

AMRAP 6
30 cals on the rower erg
25 Ground to Over Head (GTOH) with 30 kg barbell
Max Toes to bar in time remaining
Rest 2
AMRAP 6
30 GTOH
25 TTB
Max cals in time remaining
Rest 2
AMRAP 6
30 TTB
25 cals
Max GTOH in time remaining

Wednesday:

1. Engine WOD:

First 3 minutes: 35 rower cals + 15 sit ups
3 to 6 minutes: 25 cals + 25 hang clean jerks with a 17.5kg db
6 to 9 minutes: 35 burpees
9 to 12 minutes: 25 cals + 25 Russian twists 15kg db

X 3 (ie 36 minutes start to finish and eg. 105 burpees in total)

2. Run - a muddy as heck 4.2 miler around Gisburn Forest with Luna plus our border terrier Teasel

Today:

1. Run - 3.8 miler from Conistone, up Conistone Dib along the Dales Way a bit and back with Luna and Teasel

2. Crossfit WOD:

EMOM 10
2 to 4 walk walks to handstand every minute (I did 22 all told)

AMRAP 8
100 - 80 - 60 - 40 - 20 single unders skipping
10 Russian kettlebell swings (24kg) between each skipping set
Rest 2
AMRAP 6
Exactly the same but just for 6 minutes

Rest of the week:

I’ll run a shorty again with both dogs tomorrow and do an engine class, and will run a bit further one day at the weekend, probably Sunday, with one rest day. That said snow is forecast for Penyghent on Saturday and, if so, I’ll have to run up there for sure

[Mike T]

Wow - impressive.

[Mike T]

Chin-ups, EMWM for 42 minutes: 6 triples, 6 doubles, the rest singles. 60 in total.

Gloves and hand cream today - one of my callouses sheared off the last time I did chin-ups.