Training Log Archive: Nat and the Hat

I guess I left my watch running because it said 32 hours but that's just crazy the workout was actually just 40 minutes.

w/u:
80 seconds jumping jacks
70 seconds sit ups
60 seconds mountain climbers
50 seconds arm circles
40 seconds jump squats
30 seconds push-ups
20 seconds v-sit
10 seconds pull up ISO hold

w/o: Partner workout circuit x3 continuous
- 10 bicep curls each side
- 10 deficit push-ups on paralettes
- 10 partner leg raises
Kiss break
- 10 dumbbell rows each side
- 10 tricep kickbacks
- 10 up up down down's

Finisher: 8/16, 7/14, 6/12, 5/10, 4/8, 3/6, 2/4, 1/2 of:
1. Jump squats
2. Split lunge jumps

w/d: stretching and rolling

OUTSIDE workout...yes OUTSIDE! With Semir and John

Went to the crossfit park on Stonehaven in Kanata to do a workout with the boys since we all miss the gym so much. -13'C when we were out there with a killer wind. Semir made me a pair of paralettes to take home - so cool!

CIRCUIT 1: x 3 45s each 15 rest
-squats
-pull ups
-dips on parallel bars

CIRCUIT 2: x 5 45s each 15s rest
-bodyweight rows
-push ups with paralettes
-squats

CIRCUIT 3: max out - FINISHER
-split lunge jumps
-bodyweight rows (reverse grip)
-tricep bench dips

Group ride meet up with the boys (Robbie, Kieran, Seb, Marco, and Corn). More hills than expected :(

Colour the neighbourhood run

w/o:
5 minutes of hell - 18,55
5 x the following circuit w/ 1min rest after each round
-sumo squats
-resistance band abductors
-wall sit
-jump squats
-glute bridges with resistance band

FINISHER x 5
-10-10-10 calf raises
-10 sumo squats

w/d:
10 minutes stretching