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Did the first one, I'm whooped

This is why i fucking hate public/commercial gyms

so for that wod, I did my
mile run, no issue
squats in a corner, had my medball set up there n everything no issue
walked 10ft to get a quick drink of water and i turn around and skelator is in my corner doing twists with the medball
so i had to do push ups until she was done because if i say anything id likely get kicked out of the gym again
so for wallballs instead of just my legs burning i had cramped up chest and triceps.

I think tomorrow will be Upper Body Bro day with a mile run pre and post.  My glutes and what not are just sore AF
I have been making plans hopefully for this summer and it include a space for a home gym.  I will have to look up a good size space for a home crossfit gym cuz i just cant stand it

on a positive note, the absolutely amazingly gorgeous chick and her hot ass sister was at the gym again.  my only complaint is she wore a lot of perfume to the gym.

anyway, gonna relax, go for a 20 minute walk when the mail comes.

One thing i gotta do is set a certain # of miles I have to run per week.  I think I will start with 15 miles and slowly build up to 30.

So this wk will be mile warm up each day then do 1 mile at the end and 1 extra mile on 1 random day.

Tomorrow


THE 1 MILE SANDWICH
1 mile run
100 air squats
50 push ups
50 wall balls
100 pulldowns
1 mile

AMRAP 15 minutes
22 thruster
22 snatch
22 cleans
22 inverted row

This might be too much so i will do the first one and see how i feel, if im whooped ill save the second one for tomorrow but ill be resting between rounds more than usual.

Roads were shit today

Tomorrow

1 mile warm up

21-15-9
db cleans
db snatch
db swings
Increase weight with each round

1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks

50 wall ball
40 push ups
30 sit ups
20 squats
10 burpees

1.5 mile run

Tomorrow

Bench press* or pushups - max in 1:00
Squats - max in 1:00
Pullups or pulldowns - 1:00
Bike or jog - 3:00
Military press* - 1:00
Lunges - 1:00 each leg
Bicep curls - 1:00
Bike or jog - 3:00
Tricep extensions.- 1:00
Leg ext - 1:00 (requires leg machines - or repeat squats with weights)
Leg curls - 1:00 (requires leg machines - or repeat lunges with weights)
Situps - 2:00
Crunches - 2:00
Stretch

I may do this once, see how I feel then do a second round

the second round I will do the alternatives so first round bench press, second round push ups

i like the 1 mile warmup every day idea

also congrats on entering your first half marathon this summer

Haha ill do one, thats the most i have ever run at once before.

1 mile warm up @5.5mph

Tabata R.1 15 on 10 off for 6:15
Db cleans(with squat catch)
Rdl
Db swings
---felt like a great warm up

Tabata R2
Wallball
Push ups
Db snatch
----rested too much and didnt rest enough between the 1st tabata round and this one

Round 3
Thrusters
Inverted row
OH squat

With just barbell, going to be a good mix of breathing heavy but stretch session also.

Cut out early, the up and down kinda fucked with me transitioning between thruster to inverted row to oh squats

Walk to cool down then see if i can even get a pump in my arms

Food so far

About 1230
Deli turkey
3 eggs
Turkey bacon
Chicken thighs
Cheese

At gym
1.5 mile run
.something walk then a little run
For about 40 minutes then got off and walked the track for 20 minutes
Ab work

Currently walking outside post meal

So im not conditioned to run constantly right now, my hips n calves n shit ached and the inside of my foot started to feel like it was going to blister.

So change of pace, at least 1 mile warm up every day.

Weighed in heavy, oh well, hopefully i can keep at what i started yesterday.

So that one job fell through but i applied for another and this one will keep me in shape, also its next to my old gym so i can go back there, do a 2am workout.

Walked, carrying my sand kettlebells, I am up to 13503 steps. 

Will do 1 or 2 more walks, might go out at 340 for 20 minutes

Next meal will be some more chicken, umm idk I will have to see what i have. maybe just chicken and protein shake

Omg this sucks so much.

My chest n shoulders are cramped, sweatin my balls off.

Last tabata workout then stretching and walk

Scratch that, im pretty light headed and woozy

So had to flop on the floor until my stomach settled then walked like 5k steps, it was cold as fuck.

Gonna eat n go back to the gym around noon.


Im also going to do intermittent fasting but not like a typical one, hopefully this one will just give me better habbits

So nothing from 8pm to 10am. So its cheating cuz ill be sleeping but if i make it a goal to form this habbit itll be beneficial.

For my second session i will focus on a lot of stretching, dynamic work and ab work.