On Monday I did light Overhead Squats for max reps with my 1.5 pood (the pood is a russian unit of mass, check out the link if you want to know more about it) Kettlebell. Anyways, 1.5 pood equals 24 kg.
The numbers look like this:
Overhead Squat 1.5 pood Kettlebell
1x 15 per side
1x 12 per side
1x 13 per side
I wanted to engage the legs just a little in order to get create an active rest situation. 24 kg is not a lot of weight compared to what my legs normally have to lift and the high number of reps helped to get back felxibility and got the blood flowing. My legs could've gone on for hours but my shoulders started to give in. Stabilization of the core is number one target here. If you're wobbly in your midsection you won't be able to hold the weight still over your head and that'll transist in a lot more work for your shoulders.
Here's a picture of René doing OHS with a 10 kg plate.
It was the first time he did this exercise and I believe it smoked his shoulders pretty bad.
On Tuesday my legs were still aching like hell, but fortunately the programm called for upper body work.
I did the following:
Press 10x 3 @ 65% of 1 RM = 50 kg (45 secs rest between sets)
Weighted Pull Ups 1, 1, 1, 1, 1, 1, 1 @ 30 kg
My hip flexors were still aching pretty bad so I decided against doing the DWOD which would've been row one minute, rest one minute for 20 minutes. Get a minimum of 3000m. I would've had to sub this by doing Sumo Deadlift High Pulls. In this movement you generate a lot of force through violently extending you're hips and mine definitely didn't feel ready at all for that.
So instead I decided to do the same workout I had asigned for the group. It was a modification of a workout I pulled of the crossfit mainsite.
20 Pull Ups
30 Push Ups
40 Pull Ups
I had the group team up in pairs of two. One should work while the other one rested. The goal was to finish as fast as possible. I worked out with the group but did the WOD on my own instead of in a group. It turned out the numbers were too low for two persons, but I'd rather prefer it like this than the other way round. Also I've learned that you should team up equally strong trainees. I teamed up the weakest with the strongest. In the end the strong trainee did the mayor part of the work while the weaker one rested much more. So either put equally strong persons in one team or make sure each one has to do a certain number of reps minimum.
Also I should've watched the group. As soon as you're not watching them form tends to get sloppy.
But I'm still learning....
I finished in 8:30... pretty slow! The Burpees and funnily the unanchored Sit Ups cost me a lot of time.
Great effort by the teams! Although I give out a rant occasionally that doesn't mean they are not doing great! Our times were all pretty close (actually I got in second). So really very, very good everyone!!!
Today I'll do some nice workouts in the garden. Maybe I'll take a video. There won't be any group workout though, for it is Dave's birthday. Happy Birthday Dave!!!! We'll have a barbeque instead! Hooray!! I bet I'll get some nice food pics.
Talking of food, here a some shots of my recent meals:
Roasted chicken with salad and ground beef bolognese on salad topped with feta cheese. Hungry? Well get some!
Stay fit and see you soon!