2011

Pain is just weakness leaving your body

Today, post-Murph, I was feeling stiff.  My feet hurt from the running, quads from the squatting, shoulders from the pull-ups and push-ups, and I love it.  You know what they say:  "Pain is just weakness leaving your body!"--- well, I had a whole lot of weakness leaving my body today.

Today's workout at Crossfit Renegade with Coach Fidds consisted of the below:

Warm-up:

  • 5 x turkish get-ups per side w/20kg kettlebell

  • 50 x ab mat situps;

  • 300 m row on the concept 2 erg.


Technique work:

  • handstand pushups;

  • free standing handstands.


Workout of the Day:


  • 30 x man-makers w/35lbs dumbbells;

  • 30 x kettlebell swings @ 32kg (2 pood);

  • 40 x GHD sit-ups;

  • 30 x hamstring extensions on the GHD machine (these were killer on my hammies!)


FYI - man makers was a new movement for me tonight... an it was awesome!  Here's a brief rundown on the movement:

  1. Holding dumbbells in your hands, squat down to the ground, jumping back into a plank position;

  2. Do one push-up using the dumbbells like push-ups bars;

  3. With left hand do a single-arm row from the plank position;

  4. now complete another push-up, then a one-arm row with the right arm (again from plank position);

  5. Jump back to squat, complete a squat clean up to a dumbbell thruster.

  6. you've completed your first rep...

  7. now... Repeat.


Have fun!
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