Hard Cindy

Pre:
1 round of Cindy (5 pull-ups, 10 push-ups, 15 squats)
3-5-7 pull-ups @ 16kg, push-ups with feet on 30" box, squats with 16kg KB

WOD:
AMRAP for 20 mins of:
5 pull-ups @ 16kg
10 push-ups with feet on 30" box
15 squats with 16kg KB


11 rounds + 2 pull-ups

Unlike normal Cindy, pull-ups were the problem and became very broken. All push-ups and squats unbroken.

Then,

PRACTICE L-sits for 10 min and record the amount of time you spend in the "L".

Time: 2.20    (1 legged variation with hands on kettlebells)

No Excuses WOD

WOD:

4 rounds each for TIME:
50 SDHP @ 16kg KB  (supposed to be a row but no access to a rower)
90 sec rest

1 = 1.28
2 = 1.26
3 = 1.25
4 = 1.24

Then,

50 push-ups = 1.45  (35 in 1 min)

MWOD:
10 mins stretching and smashing hamstrings

Day Off WOD

WOD:
3 rounds for TIME:
12 muscle-ups
75 squats

Sam: 16.47
Matt: 12.59 http://matttrainingrj.blogspot.com.br


Maybe I should have taken today off.. Muscle-ups were worst for a while. First cycle back into proper training and fourth day was hard. Maybe its just a sign of the work that needs doing!

Rio Academia Posto 10

Pre:

20 min bike ride 

1x10 pull-ups, dips, sit-ups, squats

3x5 V-outs on the rings, ring rows (feet up on bench)

WOD:

5 x 2 Strict muscle ups w/ 1-2 min rest in between sets

Then,

5 rounds for TIME:

400m run

21 DB clean & jerk @ 16kg  

(sub'd bottoms up clean and press w/ 10 kg plates on 3rd round as someone got 1 of the DBs to do some Danny Broflex tricep extensions!)

There was an interval each round as I went from the dumbbell rack, out of the gym to the running track and vice versa.

Time: 19.45

Post:

MWOD for posterior chain

    5 mins T-spine smash with peanut and 20 kg plate on chest

    5 mins each leg monkey bars of death hamstring smash and floss

20 min bike ride

Dead Crunched

Pre:
4 directions hip MWOD w/ green band
1x5 RDL, hang clean, front squat, sh press, back squat, SDHP @ 20kg barbell
1x3 SDHP, hang clean, hang muscle snatch @ 40kg


WOD:
10 min AMRAP of:
15 straight legged sit-ups
21 deadlifts @ 60kg

5 rounds + 15 sit-ups

I went for a 10 min AMRAP instead of 20 min to avoid some serious overtraining on DLs. It would have been tougher / less rounds with GHD sit-ups as well. Guess I could have done 30 sit-ups and left it as a 20 min AMRAP, but I felt like a 10 min WOD today!


MWOD:
2 min each leg quad smash
2 min each leg banded couch stretch

Strict As

WOD:
3 rounds for TIME of:
5 Strict handstand push-ups
10 Strict ring dips
15 Strict push-ups
MAX Strict pull-ups (until failure, then switch to underhand grip without falling from bar and go until failure again)

Time: 15.45    

Pull-ups: 
Rd 1 = 6+2
Rd 2 = 6+2
Rd 3 = 5+3

New Year New Energy! Bring on the open, CrossFit gyms popping up around Rio, lets get registered and get training!

Quote of the Day

"Athletes don't diet and exercise, they eat and train". Unknown.

New Year's WODs

2 JAN

15 min beach meditation and yoga wod  http://yogiwod.com/progressions

1 hour sunset slackline session with handstand and forward roll practice with the beautiful family! 

Best session for a while bar the fact I fell on the line and hurt my back, but it was the first time I've walked the full length of outstretched line! And some quality handstand practice..

31 DEC

10 mins sunrise meditation on the beach / cross leg mob

WOD:
3 min AMRAP:
10 squats
8 toes-to-rings
6 push-ups

2 min rest

Repeat 3 min AMRAP:
10 squats
8 toes-to-rings
6 push-ups

AMRAP 1 = 2 rds, 10 squats, 8 toes-to-rings, 3 push-ups
AMRAP 2 = 3 rds, 10 squats

(Rings on a bouncy branch as I wasn't allowed to put them on the ideal one!)



30 DEC

3 games of beach volleyball
Greatest stretch in the world complex
Super front rack & lateral seam smash

WOD:
PRACTICE for 20 mins:
Animal walks and walking handstands on the beach with Ed



29 DEC

1 hour beach walk (6km ish)
3 games of beach volleyball
4 directions hip MWOD with green band
sink mob

WOD:
5 rounds for TIME:
10 jumping bar muscle-ups (head height monkey bars)
10 banded good mornings

Time: 5.29