Adarq.org

started to write up a response and then realized i didn't know: what are you doing the runs for? and what's the point of the crossfit-style WODs? your new job doesn't have a fitness requirement, right? if your goal is still to lose weight i'd suggest cutting the WODs, sticking with a bit of focused lifting and a lot of low-intensity volume. something like:

D1: legs and back + walk/jog x 1 hour
D2: chest and guns + walk/jog x 1 hour
D3: walk/jog x 1.5 hours
D4: rest
D5: legs and back + walk/jog x 1 hour
D6: chest and guns + walk/jog x 1 hour
D7: rest

you can replace the lifting split with WODs if you want to. keep the walking/jogging at a low intensity, the point is to get the volume in consistently and as you go build intensity.

i suspect that will look boring as fuck to you.

kroc rows are another really good supplemental exercise for grip and upper back strength. plus they feel bad ass.

mostly newbie gains i think, but the extra space doesn't hurt.

hip flexors sore, low back and left hip a little tight this morning.

morning

- GMB wrists

afternoon

- GMB F1 W1 D5
on the jumps, need to focus on smoothness and not on max height. that is an adjustment. got some video:

part 1 https://www.youtube.com/watch?v=X2Sfa9f-ghc
part 2 https://www.youtube.com/watch?v=RPZd_AjwO3U
part 3 (back view) https://www.youtube.com/watch?v=cniVUzp1sDs

EDIT: did some more cartwheel practice later, on the grass in front of my landlord's house. ideal surface.

part 4 https://www.youtube.com/watch?v=eXR9IIH3UCs

evening

- 4-on-4 ultimate x 45 mins
stopped because of daylight. first time playing this year, since i fucked up my fingernail. a buddy is moving to copenhagen on wednesday and this was his last opportunity to play, so i'm glad i went. was fun.

thoughts about why your sleep's been bad? makes such an enormous difference, if you can figure that out then you can reap gainzzzz.

+1,000

morning

- GMB wrists

evening

- tennis x 45 mins
GMB called for an active recovery day. shook off a great deal of a rust, great deal more to shake off. but got up a bit of a sweat and it's a beautiful evening. was down 3-4 to my buddy before he had to scoot.