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 :)

Sunday 11.8: Turkish get-ups, hero wod DT

Sunday. Technique / skills: Turkish get-ups. Modified hero workout DT with kettlebell. Time 8.10.

Those kettlebells that I've bought in the course of my crossfit career have definitely paid back in dividends. I recommend everyone to go get one (or a couple) and start moving some weight! Start with lighter ones and build up to heavier loads. I guess one could easily get in very good shape by working solely on kb's. Props to the guy who invented this piece of iron! I started today with turkish get-ups, an awesome all-body movement and a perfect way to get warmed-up for the main workout of the day: hero wod DT.

Turkish get-ups

Technique.

• Turkish get-ups

On a few occasions I've tried this movement. It's actually a very comprehensive move that forces the entire body to be active: legs, core, hand and shoulders. Plus it forces you to balance with your own body and the bell overhead. I have to keep the weights low at this stage as I'm not that familiar with the movement. Guess I did 6 reps both hands.

DT. Time 8.10

• With one hand working at a time with a 32kg kettlebell
• 6 rounds of:
• 12 deadlifts
• 9 hang cleans
• 6 push jerks

Originally hero workout DT is 5 rounds, with 70kg barbell, same movements, same amount of reps. I did this one-handed each round. First round with right hand, second round with left hands. Then right, left, right and left. 3 rounds both hands, alternating after each round. Felt awesome after yesterday's kb presses so I dared to try them (and hang cleans) with this 2 pood bell, movements at a weight that had not seen the daylight before this weekend.

Hang clean

Round times remained solid. 2 rounds (working both hands) took me 2:45, 2:48 and 2:37. Was indeed able to finish stronger towards the end. I was afraid going too fast in he beginning because I didn't know how my shoulders would react to such a workload. Hang cleans and push jerks with this piece was a bit intimidating at start. It went on nicely though. Enjoyed this workout a lot. Have to try it with the original rx'd version with a barbell. Must be a lot tougher as I think about jerking a 70kg bar up there 30 times. Brings me some memories of the chunky Grace I did a while ago.

The weekend was a success. We spent it totally at the country side together with my loved one. Had the possibility to relax, workout together, go outdoors, eat some spectacular barbecue food and watch movies. Nothing more could I ask from a weekend!