Happy 4th of July!!
After arriving at the lake and unpacking the vehicle I did a WOD right away so I could eat lunch.
1 Mile Run
I felt good, went for it, and set a new PR with a time of 6:14. I wish I knew what some of my times were from high school track and cross country so I could compare then to now.
- 20 SDLHP (50# KB)
- 20 Box Jumps (31″)
I was excited to see some concrete ledges that are perfect for box jumps. I choose the bigger ledge during the WOD of course. Originally I was planning to do 30 box jumps per round, but it didn’t take but a couple of jumps to realize the ledge was so much higher than the 24″ boxes I typically use. After the WOD I got out the tape measure and sure as shit, 31 inches! The smaller ledge is a hair over 24″ and would have been perfect. I got through the 5 rounds with 20 reps on the higher ledge, but coming back down to the ground was hard on my joints.
I finished in 13:19.
- 20 Chest to ground Push-ups
- 1m Rest
The last two sets were pretty tough so I’m glad I didn’t do 5 sets of max reps which I originally planned.
We have a couple of kayaks at the cottage this year, so I took one out for a couple of trips. Wow, what a shoulder and back workout! The first trips was pretty short, but intense. The second time I went out, I went a lot further and did spurts of high intensity. I didn’t know if I’d be able to make it back. It’s a lot of fun building up speed and really getting the kayak to glide through the water. I’ll be doing a lot of that over the next 10 days.
Just after I got back from the long kayaking trip, Dad asked me to come up with a workout for him to try. Of course I wanted to do it with him, so I told him to give me about 30 minutes to recover.
- 1m Russian KBS (50# KB)
- 1m Chair Dips
- 1m Sit-ups
- 1m Rest
The old man did really well. He did 3 of the rounds, but I don’t think I saw him stop for any rests during the working minutes, which I can’t say for myself. I had him use a 25# DB for the swings