Training Log: Trav

Luminous fall glow in the woods.

Another one rolled by Balogna:
4 rounds
run to the top of Helen stairs
15 pull-ups
15 burpees
15 OH squats
15 wall balls (20lb to the 9' target; Coach Mike squats)

Ancillary gym stuff and glute building

C • I knew it 2

Love them fall colours!

This home cooked JG crossfit stuff is really working for us. It's also turning into a neighbourhood thing with The Wizard joining us. Balogna's genius idea was to assign each of us a part of the program.

Today:
Mark's Warm Up - "Motion is Lotion"
butt kickers
high steps
thoracic prayer five 5-second elevated holds per arm
half turkish get ups (Coach Mike variant)
1 minute DU attempts
SLOW should taps-30/side

Joany's WOD - Poker Hand
21 -15 - 9 - 6 - 3 - 6 - 9 - 15 - 21
-KB Sumo Deadlift
-DB Push Press
-Sit Up
Cap 20 minutes

Mike's Cool Down - "Tai Chi Us" [The Wiz also happens to be a 4th dan black belt karate guy and so he knows from stretching and cooling down]

Back at it. Hal still a factor but only a quarter of last week. 3 times 4,3,2,1 minutes steady, tempo, 10k and 5k. Paced by Jordan

Foot getting better. Still a bit sore, but much improved. Bruised it somehow, but nothing chronic. Ice helps.