Su-Mo 13-14.7: Handstand + CF Fuengirola

Sunday-Monday. Handstand + Crossfit Fuengirola.

Sunday.

• Handstand

Sunday was a day at the beach and I focused on sunbathing and handstand skills. It's pretty awesome to throw yourself upside down at such a beautiful scenery if you ask me. And it's been quite encouraging to understand I can do handstand and handstand walk on a sandy platform where tce ground is very uneven under my hands.

Monday. Training at Crossfit Fuengirola. Today was another try to get myself inside the local Box. Kari suggested we'd run there so we agreed to do that together for starters. It was awesome to have him with me at the affiliate. The workout included kettlebell action in the beginning, then some light strength work and finally a killer workout.

Warm-up.

• Run 3.5km, then
• 2rds of:
• 30sec 1-arm swing, right
• 30sec 1-arm swing, left
• 30sec 1-arm clean, right
• 30sec 1-arm clean, left
• 30sec kb swing
• 30sec rest

Barbell.

• Deadlift 2x8
• Bench 2x8

I did these with light weights. They were supposed to be between 55-65% of max. Had 110kg for deads and 60kg for bench. Way lighter to what I'm used to.

Metcon.

• 5rds of:
• 200m run
• 10 pullups
• 20 hspu
• 30 squats
• 40 du

I saw this written on the wall and said to the coach it's gonna be brutal on shoulders. And it definitely was. The biggest amount of hspu's I've done in training session has been at around 50-60reps. Today the whiteboard said 100 reps. I figured what the heck, let's do it!

It was no surprise it was a nightmare on ly shoulders. All other movements were okay, had no problems with them. But those hspu's... First round was still doable, the desperation hit at the end of second round as I realized there was still 60 reps looming ahead of me.

But somehow I crawled to the finish line in this encouraging environment of crossfit athletes. I felt very welcomed from the first step I took inside this Box. Great community to say the least, respect. And thanks to Kari as well for tagging along and giving good uptalk. Can you imagine he went running alongside me on every round :)

Saturday 12.7: Run + Double unders

Saturday. Run 7k. Skills, 500 du.

I contacted crossfit Fuengirola in advance to ask for a chance to do a workout with these local guys at their affiliate. They were instantly welcoming me and threw me back with some schedules. In the morning I put on my sneakers and went running down the street next to the beach. The Box is located at the end of the "paseo maritimo". I found the place right away and went to the front door with a big smile. Just to find the place was closed. Doup, that was a bummer. I had totally forgotten the schedules and just trusted my luck with the opening hours.

I had jump rope with me in my backbag and the place had a good solid pavement outdoors so I decided to stay there and practice some skills. I did about 500 reps of double unders and in this humidity the sweating was continuous and abundant. I really wanted to open the front door and get my hands on a barbell for a good wod. Hopefully there's another good time slot when I can run there again and give it another shot. After double unders I headed back home which totalled 7km of running for the day. It was good to get some action in this body and heart rate up after a while.