What Was Your Work Out Today?

Final day of diving. We did the wreck of the Rosehill, 30m; 45 minute dive. It was the first time I had done this. It was nice. There were loads of conger in the boilers; stacks of fish; and a few lobster. The rest of the wreck is quite broken up. We went in a search for the gun, but went to the wrong end. (I think the gun is at the stern, and we went to the pointy end. But I may have that the wrong way around.)

There were three of us on the dive (one rebreather dive; and me and another on twinsets.) We were the first in; a surface faff caused another rebreather diver to initially solo dive. He found us; some complicated hand gestures led to our rebreather diver joining him; so we ended the dive with just two of us. I had 4 minutes of deco, but my buddy had more. So we were at 6m for about 10 minutes.

The second dive was the Scylla. 20m; 50 minutes. It was lovely. We swam I side the wreck for a bit, and then enjoyed the wildlife on the top decks; which are really reefy these days. My drysuot flooded on this five, but it was good for the other 5 of the trip.

Too tired to explain, we did The Chief

Today, the usual 7k-ish rowing bow in the double.

Rest day Sunday, forgot to post on Saturday.

Saturday was a short row: A couple of women from my now-disbanded breast cancer survivors team came to guest-row with us at the club, after not having rowed for a couple of seasons. (I felt some trepidation about how it would go, especially since they were mostly used to sweep rowing - one oar per person - vs. sculling - two oars per person . . . obviously, the bladework is different.)

My most frequent double partner (who was also part of the old team) went out in the quad with them, she in stroke and me in bow, our guests in the middle 2 seats. It was a little shorter row than usual, as we took some extra breaks since they're not as conditioned to rowing now, especially in the heat - around 5.5k, more or less. It went really well, though.

I overdid it during the chief yesterday so I decided to "take it easy" today. And I did take it fairly easy at the 10 min emom of 2 parallel squat power snatches. I built up to about 70% of my 1RM but my 1RM is outdated and limited by fear.

Then we went for a heavy single snatch balance + overhead squat. The coach wanted us to work on our 'snappiness' so I did a bunch of snatch balances by themselves at various weights, then moved to do the actual combo. I was so tired, I decided to try one more weight at the end, not realising I'd never done such a heavy overhead squat. So I got a new 1RM while injured and taking it easy...

Also while the coach was imparting his wisdom upon us he called us die-hard crossfitters 😂😂😂

Tomorrow I am taking it easy. Everyone else will be doing the benchmark wod crossfit total but I am on strict no deadlift orders imparted by myself, don't feel comfortable doing shoulder presses right now, and can only do parallel backsquats and at 75 or 80% of my 1RM at most, so not the right workout for me tomorrow. I'm gonna do my back routine instead. I'm gonna be stuck at home all day waiting for my new work phone to arrive so I'll be losing my mind.

I did 190 minutes on the Elliptical for 13.6 miles this AM. Also did Leg presses, 5 sets of 20 @ 100+ lbs today. (Don't know how much the incline sled/bar weighs. It's also a angled shoulder/squat press too) Used the double cable pulley system for Lat pull downs 2 sets of 20 with 50 lbs. And double bicep curls, 2 sets of 20 with 50 lbs, then 2 sets of 20 bicep dumbbell curls with 10 lbs and same number of sets with Tri-cep kickbacks with the same dumbbell. Need to add to my repertoire. Nice 5 day break from work. Back tomorrow and off Friday, work Saturday and off Sunday. Hopefully adding in the weights will kick start something for me. Or at least tone me up!

Today was a lesson in restraint as the group was doing a fun workout and I was doing my back routine but I spiced it up by adding more bike. And by spiced up I mean made it even more boring. But I do feel my quads now so hey.
Tomorrow's a forced day off with maybe some walking and friday's workout looks pretty awful but we'll see. I did have a good time chatting afterward with someone I hadn't seen in a while so we hung out for over an hour outside the gym and we decided we'll go play squash together sometime when my back is healed.

Mostly train aerial silks, straps or Lyra but when I work out at home I love Heather Robertson’s 12 week fitness series on YouTube.

Pull day: pullups, BB rows, BB shrugs, Cable rows, face pulls, cable hammer curls. Plus walking the mile to the hospital to pick up my wife's truck which got left there.

Yesterday I had a work bbq and I had to walk less than I expected but we did play jeu de boulles for an hour 😂 it was a lot of fun. I walked maybe 30 min total so I'm considering it a rest day.

Today I did 20 power snatches at 25kg (touch-and-go but not unbroken), 200m running, 30 kipping knee raises, 200m running, and 20 power snatches at 25kg in 14:51.
The running was a big experiment as I haven't run more than 100m in a day since I hurt my ankle (dec 2018) but the first 300m felt good and the last 100m hurt but the little jumps from the power snatches kinda helped with the pain.
The knee raises took the longest and I ripped my palms in multiple places, despite the bar I hung from being taped. I did sets of 5, 4 and 3 and started off with some beat swings. I've always been scared of kipping stuff so this was an adrenaline rush and the first time I did this much so I'm very happy.
My power snatches were a hybrid between power snatches from the floor and hang power snatches but that's okay because my back needs that right now.

I typically don't mention the warming up and cooling down/stretching/accessories we do but it hit me when I did my back routine for the 10th time that our warm ups or accessories can be someone else's full workout. Makes it really cool that people can have such great results with persistence and patience and more reps at lower weights. I'm not patient and I have too much energy so I need the dramatic stuff we do but it's cool that it's enough, you know?