My condolences Arjun. Glad that you got back on time to see her and that she did not suffer for long.

Sorry to hear it. Must be a tough time. You have my condolences.

Sorry to hear that, you have my condolences.

Strength

Speed Front Squat: 72.5x5x4
Pendlay Row: 70x5x4
Sled Push: 4 laps, idk weight
Nordic Curl: 4x5

-----------------------------------

I found a strength and conditioning gym here, but it seems to be only strength. They have a squat/push/deadlift split and the programming actually seems great. I'm just going to do this and run on off days until I go back.

Thanks a lot everyone. It's been a horrible few months, but hopefully it gets better from here. Fitness is definitely a big part of keeping me sane where I forget everything for an hour.

Run

22 minute run at easy pace

I have no clue how far because of iffy GPS in a city. This was in 30C as well. Lungs are fine, calves not so much.

Strength

"Speed" Bench: 65x5, 70x5x3
Weighted Pull-ups: 15x3x4
Split Squat: 15sx5x4 (per leg)
Jefferson Curl: 10sx6x4

---------------------------

Cool. I approve of the programming.

Strength

"Speed" Deadlift: 115x3x4, 115x5
Push Press: 65x3x4
Pistol Squat: 3x5 (per leg)
Sled Push: 7 laps

------------------------------

Programming good, coaches really good. Can't complain.

good that you're finding time to stay active. Do you know yet how long you'll need to stay in India?

is there a crossfit gym there that you're training at or are you using someone else's programming at a globo?

I'll be here till the 15th. It's actually neither. It is a strength gym, but with only classes. So you sign up to a time slot and then follow their program. Everyday is either squat, push, or pull. The accessories seem solid. The coach today did weightlifting for his college. He weighed 77 and his max snatch/C&J were 93/115. And his coaching was really good.

My dad and my aunt have a home gym without a bar, where they click buttons and lift light weights. I convinced them to do a trial next week. They both run, so I think a 3x a week strength program with the main lifts and good coaching seems ideal.

Run

30 minute easy run - bit more than 5k I think

I foam rolled for 2 minutes before running and my calf pain only showed up 20 minutes in at a lower pain level. The previous 2 runs, it showed up 7-10 minutes in and was much worse. Magic. It's still 30C, but I felt great. 3 runs and 3 lifting sessions this week.

Run

30 minute easy run

I am really, really enjoying running. It has been so long that I am noticing improvements every day. It is also 30C and crowded sidewalks, so terrible conditions for it. Let's see if I keep it up in London.

Strength

Speed Front Squat: 85x3x4, 70x10
Pendlay Row: 75x5x4
Sled Push: 6 sets
Nordic Curl: 4x5

Run

30 minute run

It was probably 5.3k or so at a pretty easy pace. Running is so fun now.

Strength

Bench Press: 75x5x2, 77x5, 60x13
Weighted Pull-ups: 16.5x3x5
Split Squat: 17.5sx5x4 (per leg)
Plank: 6x40s (20s off)

---------------

Cool

35 min run tomorrow please

Strength

Deadlift: 120x3x4
Push Press: 70x3x4, 70x4 (failed 5th rep)
Pistol Squat: 3x5 (per leg)
Sled Push: 6 laps

----------------------

No back pain at all!

You know it

Run

35 minute run (~6k)

I leave for London tonight. 15 days away - 6 runs, 6 strength sessions. I'm pretty happy with that, but I've been eating as usual and I haven't been going on 3 hour walks with my dog and cycling to and from work. So I look pudgy now. There is 1 month till the Open and that will easily be lost.

Crossfit

Metcon
For time:
21-15-9
Power Cleans (52/36)
Bar Facing Burpees

7:34

Accessories
Flat Bench DB Chest Fly: 10sx12, 12.5sx12x3
Single Arm DB Kick Back: 7.5x10, 10x10x3

-----------------------------

The metcon was fran-like. I hadn't got my HR up above 90% in 3 weeks and I was suffering for a long time afterwards. My cardio hasn't really become worse though. I performed quite similar compared to the other people in my class as I usually would, so that's nice. Power cleans were 8/7/6, 6/5/4, 3/3/3 with 10 second breaks.

oh wow....I've got wood. that's almost a perfect metcon for me in my Crossfit days. maybe 60 would be better, but otherwise very exciting

Crossfit

Metcon
For time: (11 minute cap)
15-12-9
Dumbbell Thruster (22.5/15kg)
Dumbbell Box Step ups (22.5/15kg)(24/20)
22/15 Calorie Assault Bike (or 30/22 Rower)

Capped with 5 calories left - 17.5s, 25 cal row

Accessory
3 Rounds
10 Single Arm Kettlebell Sit-ups (Left)
10 Single Arm Kettlebell Sit-ups (Right)
30-sec Plank Hold

8kg KB

-----------------------------------

Phew. Today was the nut low. I don't think I am young enough to do 2 short intense metcons in 2 days. I felt ridiculously out of breath fast.

You know, it actually was a pretty good one for me too. I am pretty good relatively at bodyweight cardio gymnastics (burpees, box jumps, etc) and cleans are not snatches. Today was the complete opposite for me. I hated every bit of it.

Crossfit

Metcon
7:00 Max Distance Bike
-1:00 rest-
7:00 Max Distance Ski
-1:00 rest-
7:00 Max Distance Row

72 cal bike, 79 cal, ski, 92 cal row (moderate pace)
ski - 2:26 pace, row - 2:15 pace

Weightlifting
EMOM 10: 1 Hang Power Snatch

30, 40, 45, 50, 52.5, 55, 57.5, 60, 60, 55

--------------------------------------

Really, really fun day. Just cardio and weightlifting. No mixing modalities and crossfitty stuff. I did the cardio at a moderate pace, it felt pretty solid. Snatches felt really, really good. 2 reps at 60 is nice.

Forearm and bi looking jackified in thumbnail.

Run

5.2k run in 30 minutes (easy pace)

First double session in a while! I achieved some kind of running zen. In India, I would check my watch every minute and wonder how I ever ran a half marathon. Today I enjoyed every minute of it and it felt easy. 0C vs 30C. I am one of the oddballs who loves London weather. It is rarely below 0 or above 30. I love the cold and gloomy weather as well.

You made my day!

Crossfit

Metcon - 11.2
AMRAP 15 minutes
9 Deadlifts 155/100lbs (70.3/45.4kgs)
12 Hand Release Push-ups
15 Box Jumps 24/20inch

7+21

Accessories
Tabata - alternating between hollow hold and plank
Double unders: 8x25

-----------------------------------

11.2 is the 2nd ever crossfit open workout. Very accessible and just a cardio one. I wanted 8 rounds, but just fell away towards the end. I need to get my lungs back in shape in the next month. Round times were 1:29, 1:48, 1:46, 1:55, 2:02, 2:30, 2:24.

Crossfit

Metcon
Teams of 2
3 rounds for time: (30 minute cap)
2000m/1750m Row
30 Synchro Dumbbell Front Squats (22.5/15kg)

29:00 (1875m row, 20kg DBs)

---------------------------------

Phew, that was hard. I partnered with a girl who was fitter than me. We broke up the row into 400-500m chunks and I rowed around 1:55 and squats were 3x10.