Diane Preparations

You, yourself, as much as anybody in the entire universe, deserve your love and affection.

- Buddha.

3.30 pm – WoD @ CCF

WU: Row 1’42.8 min/22 spm. Parallette passtroughs, DU’s and some Dynamic work

A. 5 * 5 Sumo Deadlifts:
102kg/5, 111/5, 125/5, 134/5, 143/5

B. Five rounds for time:

• 7 HSPU’s – amrap in rings, then on the mat.
• 7 Deadlifts @ 111kg
• 33 DU’s
• 
  

Times: 1’50 min (5 Ring HSPU/5 reg), 2’25 min (3/2/1/1), 2’50 min (2/2/1/1/1), 2’50 min (2/2/1/1/1), 2’38 min (2/2/1/1/1)

C. Tabata KB-press Bottom Up @ 12 kg, let weak side deside:
6/6, 7/7, 8/8, 9/9

Cool Down: +1h of Mobility Work and Foamrolling

I forgot one thing in my programme explanation yesterday, I have to do two 500m rows as warm up each week with an decreasing time cap. First week it’s sub 1’45 and then I am suppose to drop 3s per week until I get sub 1’30. Also I have to get two other rowing sessions in each week, may it be in a metcon or pure rowing intervals, just get it done!

I haven’t done ”Diane” in more than a year and since CCF mark their end to a challenge with her on Monday, I felt that a little extra training wouldn’t hurt. Not that I wouldn’t need these excercises anyway, hehe.
Choose to go with sumos since I’m going for new excercise and wanna save my lower back now that I start to slowly build up the volume again and I must say that they felt really good. Never heavy, but of course the butt started to go off early when the weights increased.

For the metcon I was again inspired by OPT and one of his followers that did what I did, finish of each set on the ground, in a wod posted not too long ago. (This is also why I got confused and did 10 reps first set, even though I had programmed 7 across).Ring HSPU’s are super fun, and hard, and I do let my self come off pretty easy some times. The first one is always the hardest, in the way it’s being done from the bottom, and I’m not sure I do have full ROM for all the reps. However, it felt good to get all the Deads unbroken, (broke only one set of DU’s), and to actually get my last round faster than the ones before is very unusual for me. Maybe I am on my way of becoming a decent athlete after all.

Bottom Up presses was the first time for me, wanted to go with 16kg but it was really wobbly when I tried. The fact that I got more reps for each round is just a proof that I do adapt when working in new moving patterns, so I am satisfied.

Really nice braai tonight and maybe just a little to much Pinotage, but tomorrow is planned to be an active resting day and after doing doubles for a couple of days, I think that’s just what I need. Since internet down here is basicly like sending smoke signals, I will post my video of today’s work tomorrow instead, but hey, life is not about stressing things…

Namaste!

No place I rather be

The Gods favour you, Maximus…

So what could be better suited for a morning session than the most divine place in the world?

10.30 am – Beach WoD

A. 3 * 3 Free Strict Inverted Burpee into Forward Roll
(Sit up – Frog Stand – Head Stand – Hand Stand – Forward Roll into next rep).

B. 4 Rounds for Time:

• 20m ”2-for-1 Cheetah Sprints”*
• 20 Jumping Jacks
• 20 Split Jumps (10 Borzovs).

Time: 5’29 min

C. Yogaman’s routine + Meditiation, approx 20 min.

Really need to get a camera so I can share the joy of my gymnastic project. Fell over from the hand stand more than I actually lowered down, but for the last round I actually managed to get the first two reps pretty strict. Goal is to hold each position for 5 sec with three consecutive reps in each three rounds!

”Cheetah Sprints”? Well, don’t know what to call it. Martin posted a really cool video some time ago with a guy doing awsome beach excercises. One that really caught my eye was his animal like sprint where basically only the hands OR the feet touch the sand at one time. So, without ever trying them before I set out for the first round, hmm maybe wouldn’t call my version sprints. I am clearly not coordinated enough cause everytime I got on to the feet my movement kind of lost the forward motion, so I just did like ”hands to feet to broad jump to hands”, which proved to be quite taxing anyway.
Don’t even remember when I did jumping jacks the last time, new excercises every week you know. Quads and glutes got tight pretty fast and in the end Poseidon clearly thought I needed to cool down and send the tidal up to leave my entire last round in the ankle high freezing Atlantic Ocean, awsome!

After a short breather I went up to my favourite cliff and finished it all off with some yoga stretching and following the pattern, the gods also sent me a cape fur seal to keep me company playing in the waves below.

Deadlifts and Ring HSPU’s later and I know I’m repeating my self, but with this start off the day, how could it go anything but really well?

Namaste!