Evening workout 11/1

Warm up
Jog 1km
Air squat 20x
Crossack 10x

2 sets of
10x 7.5kg db Squat

2sets of
5x 10kg db squat

To start back crossfit. Let me park these info here.

Here’s a **step-by-step path back into CrossFit**:

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## 🟢 Stage 1: Reconditioning (2–4 weeks)

* **Focus:** Move daily, restore mobility, prep joints.
* **Workouts:**

* Walking/jogging, rowing, or cycling (20–30 mins).
* Bodyweight strength: squats, push-ups (wall/knee), sit-ups, planks.
* Mobility: hips, shoulders, and back stretches.
* **Target:** Can complete a short circuit (e.g., 3 rounds of 10 squats, 10 push-ups, 10 sit-ups) without stopping.

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## 🟡 Stage 2: Functional Base (4–6 weeks)

* **Focus:** Build strength + endurance for CrossFit basics.
* **Workouts:**

* 3x/week strength: kettlebells, dumbbells, barbell technique (light weights).
* 2–3x/week cardio: interval running, rowing, or bike.
* Start learning CrossFit movements at **scaled** level (ring rows instead of pull-ups, box step-ups instead of jumps, knee push-ups).
* **Target:** Handle “scaled” WODs without needing long breaks.

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## 🔵 Stage 3: Controlled CrossFit (6–10 weeks)

* **Focus:** Transition into full CrossFit classes, still scaling when needed.
* **Workouts:**

* 4–5x/week CrossFit (with scaling — lighter weights, lower reps).
* Focus on technique: Olympic lifts, kipping/pull-ups, wall balls, burpees.
* Add recovery days (yoga, stretching, mobility drills).
* **Target:** Complete a 20–30 min WOD without burnout, maintain good form.

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## 🔴 Stage 4: Full CrossFit Athlete (Ongoing)

* **Focus:** Performance + strength + endurance.
* **Workouts:**

* Standard WODs as prescribed (Rx).
* Progress toward PRs in lifts (squat, deadlift, clean, snatch).
* Mix in Open-style workouts and benchmark WODs (Fran, Cindy, Murph).
* **Target:** Compete with yourself, track PRs, improve consistently.

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⚠️ **Tips for your comeback**:

* Don’t chase your “old numbers” too fast — rebuild form first.
* Prioritize **mobility and recovery** (CrossFit is very demanding).
* Nutrition: Eat for performance (balanced protein, carbs, healthy fats).
* Sleep 7–8 hrs for muscle recovery.

**4-week reconditioning plan** that eases you back toward CrossFit.
It’s designed for someone restarting after being unfit, so it’ll prepare your **cardio, strength, and mobility** before you hit WODs at a box.

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# 🟢 4-Week Reconditioning Plan (Pre-CrossFit Comeback)

### 📅 Weekly Structure

* **Day 1 – Cardio + Core**
* **Day 2 – Strength (Lower Body)**
* **Day 3 – Active Recovery (walking, stretching, yoga)**
* **Day 4 – Strength (Upper Body)**
* **Day 5 – Cardio Intervals**
* **Day 6 – Full Body Circuit (CrossFit-style scaled)**
* **Day 7 – Rest / Mobility**

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### ✅ Week 1–2 (Build the Base)

**Day 1 – Cardio + Core**

* 20–25 min brisk walk/jog OR bike/row
* 3 rounds:

* 30-sec plank
* 15 sit-ups
* 10 glute bridges

**Day 2 – Strength (Lower Body)**

* 3x10 air squats
* 3x10 step-ups (use chair/bench)
* 3x10 glute bridges
* 3x15 calf raises

**Day 4 – Strength (Upper Body)**

* 3x8 wall/knee push-ups
* 3x10 dumbbell or water bottle rows
* 3x10 shoulder press (light weights)
* 3x15 band pull-aparts

**Day 5 – Cardio Intervals**

* 1 min jog / 1 min walk × 10 rounds (20 mins)
* End with 2 min plank hold (in sets if needed)

**Day 6 – Full Body Circuit (Scaled WOD)**

* 3 rounds for time (move steady):

* 10 squats
* 10 push-ups (knees if needed)
* 10 sit-ups
* 200m walk/jog

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### ✅ Week 3–4 (Progress & Prep for CrossFit)

**Day 1 – Cardio + Core**

* Jog/bike/row 25–30 mins continuous pace
* 3 rounds: 20 sit-ups, 15 supermans, 45-sec plank

**Day 2 – Strength (Lower Body)**

* 3x12 goblet squats (dumbbell/kettlebell/water jug)
* 3x12 lunges (each leg)
* 3x12 glute bridges (add weight if easy)
* 3x15 calf raises (hold dumbbells if possible)

**Day 4 – Strength (Upper Body)**

* 4x8 incline push-ups
* 4x8 bent-over rows (dumbbell/barbell/anything weighted)
* 4x10 overhead press
* 3x max hold hollow body (core)

**Day 5 – Cardio Intervals**

* 30 sec jog / 30 sec walk × 15 rounds (15 mins)
* Then 5 × 100m sprints with 1 min rest

**Day 6 – Full Body Circuit (CrossFit-Style Scaled WOD)**

* 4 rounds for time:

* 15 air squats
* 10 push-ups
* 10 sit-ups
* 200m jog/row
* Track your time (start competing with yourself).

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### 🔑 Key Notes

* Always **warm up 5–10 mins** (jumping jacks, dynamic stretches).
* **Cool down & stretch** after each session.
* If you’re sore, swap a workout for mobility/stretching.
* Scale everything — better to go lighter than to burn out.

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By end of Week 4, you’ll be able to join a CrossFit class, scale WODs, and recover properly.

CrossFit is for CrossGender= Ah Gua Fit
CrossFit❌

Noon workout

10 mins run (2mins run and alternate 1min slow run)

Upper body, using dumbell 5kg each hand:
Incline Bench Press 3sets 8-10reps
One Arm Dumbbell Row 3sets 10-12
Seated Barbell Press 3sets 8-10
Hanging 3sets 10seconds
Skullcrushers 3 sets 10-12reps (using 5kg db both hands hold)
Dumbbell Curl 3 sets 10-12reps

Noon workout

Lower Body!

Squats 10kg 3sets 8-10reps
Leg Curl 10lbs/9.1kg 3sets 12-15reps
Leg Extension 30lbs /13.6kg 3sets 15reps
Leg Press Calf Raise 40lbs /18.2kg 3sets 15-20reps
Lying leg raises 3sets 20 reps
Russian Twist 5kg plate 3 sets 20reps