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:
- Holding dumbbells in your hands, squat down to the ground, jumping back into a plank position;
- Do one push-up using the dumbbells like push-ups bars;
- With left hand do a single-arm row from the plank position;
- now complete another push-up, then a one-arm row with the right arm (again from plank position);
- Jump back to squat, complete a squat clean up to a dumbbell thruster.
- you've completed your first rep...
- now... Repeat.
Have fun!