Chen and I went to La Plata, Maryland on Saturday to buy an olympic bar and bumper plates off a rando from craigslist. It's been sweet having this equipment to do some wods in my backyard. On Saturday, I started a rotation of the following: Day 1 - deadlifts/squat combination; Day 2 - push press/pushup combination; Day 3 - cleans/pullups combination; Day 4 - rest. I got this rotating schedule from the CF garage gym article that says this is a "minimalist" crossfit routine that you can easily do with a pullup bar and oly bar. I like this schedule a lot and will probably stick with it since I can easily do it at home, and will try to work two-a-days occasionally when I want to give a shot at the mainsite wod. Yesterday I did two wods, one was the mainsite wod which I did at work, and one when I got home -- the Day 3 combination of cleans and pullups.
At 3pm, the mainsite wod:
Four rounds for time of
Row 500 meters
Rest 3 minutes
My 500 meter times were 1:52, 2:02, 2:03, and 2:10.
At 5:30 when I got home, I did the clean/pullups combo wod:
Five rounds for time of
6 cleans at 135#
Run 15 yards downhill (and inside to my pullup bar)
12 Jumping Chest to Bar Pullups
Run 15 yards uphill (and outside to my olympic bar)
Time: 10 minutes and 7 seconds
On Sunday I also did two wods: the push press/pushup combination wod, and a wod I found from http://www.crossfitbethesda.com/.
The push press/pushup wod was killer.
3 Rounds for time:
20 Push press at 95#
30 Pushup release
Time: 15 minutes and 45 seconds
Later that day I was really bored so did another wod outside in my front yard.
AMRAP for 8 minutes
Run 150 yards
10 Thrusters at 95#
10 Burpees
I did 2 rounds plus 150 yard run, probably could have done more but my dog was outside with me and she was getting in the way when I was trying to drop the bar on the thrusters.
This is also random but I've seen a few videos on the mainsite lately about almond butter being a really good snack, so on Sunday I went out and bought some. It's about twice as expensive as regular peanut butter from Giant. It's pretty good and I don't feel guilty eating it by the spoonful, unlike when I eat peanut butter. Just wanted to share with the rest of the you that it's a healthy snack worth trying out. Peace brothas.
if you have this much time on your hands you should be training for the games next year
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