Thank you for visiting my blog! My name is Talayna and I am a Physical Therapist with a Crossfit problem. I have led previous lives as a collegiate gymnast and heptathlete, before finding my current passion/obsession at Real Fitness of Naples. This site details my journey through various workouts in preparation for the Crossfit Games.
Today was swimming…
6 rounds of 5min. as far as possible swim with a buoy between my legs for flotation. Rest 2-5min. between.
The rest ended up being more like a minute because I was running late to work and I made it 250m each time. There was an older gentlemen in the pool swimming laps too. For once I was the fastest person in the pool!
A. Strict press with chains (or KB’s tied to bands, get the bar
overhead in perfect position and pause for 3 seconds on each rep);
5×5; rest 90 seconds
34# chains per side + the bar so about 90# at the bottom and 113# at the top.
B. 45 degree external rotated support hold on paralletes on boxes –
practice 3 min
I can do these for a minute at a time. Didn’t really feel hard during but I could probably feel my triceps the most afterwards.
C. FLR on rings in external rotation circles (small forward and
backward circles for 6 reps in both directions while maintaiing the
ext rotation – ensure hollow body position as well) – circile complex
x6; rest as needed bw attempts
Again not too hard. Feel these in the front of my elbow the most. (Brachialis and brachioradialis)
D. Tucked planche hold – tech work 10 min
Tried the planche and got like 2sec. max
Sooo… Did the professional frog stand things like 5x30sec.
After ART and yoga my hip was still a little tweaky :/ so skipped the PM formerly known as AM session with lots of squatting. I wanted to clean 215 today too. Dammit. The tweak was pretty insignificant to where if it hadn’t happened before and gotten so bad I would’ve pressed on but knowing what happened anything that feels like the previous strain I just shut it down.
8 on energy today. Not that I needed it for much.