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Today's workout: from the Nike Training app (which is free btw) I used 1.5kg dumbbells Modifications: Instead of walkouts, did a forward fold then a squat to come back up I did the press ups against the wall instead of the floor I switched the medicine ball for a dumbbell (because I don't have one) For the plank leg raises, I did a kneeling plank and straightened alternate legs instead of a lift. I gave it a 6/10 for difficulty (maybe next time I'll increase the weight I use)
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Finished with Day 1 of your workout? A little tired and sore? Don't let it take you down. Today, you've got to MOVE and keep going. Long and strong! Follow this workout for extra help on day 2.
My knee is finally getting stronger, but every time I do crossfit, it gets so stiff. especially after today's WOD. Unmodified it was
3 RFT:
20 double unders
9 goblet lunges
12 goblet squats
15 kettle-bell sumo deadlift high pulls.
My version:
5 Double unders
9 goblet box step ups
12 air squats
15 kettle-bell sumo deadlift high pulls.
I got it in 6:03, which surprised me. I also did everything unbroken, which also surprised me. And I'm starting to link together my knees-to-chest (precursor to toes-to-bar) which is really exciting.
Even though I know I lost some progress from being away for almost 10 months, I feel good. I don't feel behind, nor do I feel weak. I'm at the same place in my pull ups, and a little better. I'm better at push ups as well.
I know I can't just hop in and start pounding out my old 1 rep max's. But I await the day I PR every single lift by 20 pounds.
Cheese and crackers I have missed Crossfit
