Been a good exercise week

Well the week is over.

I went for a run yesterday and that felt good - certainly better than the last run

Today's Crossfit Class was excellent.  After the warmup we spent about 10-15 minutes doing technique on Pullups.
I'm still not getting the Kipping action right - the swing back and forwards has to generate enough "pop" to be able to pull myself up and in to the bar, then its the push back to start the initial swing forward before the next back and "pop"...

It was good to work on this.

WOD AQAP
21 - 15 - 9 Push Press 30kg
42 - 30 - 18 Air Squats

Fast - I knocked this out in 4.16

Nearly Rx'd it

Great Class this morning.

More weighted strict pull-ups - 3 sets of 3.  Trouble is I can barely do these with just my body weight.  However, I can see that I'm getting stronger - so carry on...

WOD - AMRAP 20min
- 1 x Rope Climb
- 10 x Pull Ups
- 20 Push Ups
- 30 Double Unders (or 90 singles for scale)

I'm still struggling with double unders but managed to to the rest without scale options.
4 complete rounds

By the start of the 3rd and 4th the rope climb was looking difficult/risky  I had ripped some skin off my thumb coming down on the first one and the arms were feeling it

Anyway - very pleased that I nearly Rx'd this WOD - I should gt a skipping rope for home and start practicing the skill..

yesterdays guess was right...

Had visions of doing the 10.0km circuit up around the Harry Ell track plus Sugar Loaf...

But my poor old legs were feeling yesterdays workout more than my heart was.

I started the run thinking I would do it, but within a few steps I realised that my legs needed some time to shake off the Delayed Onset Muscle Soreness (DOMS) that occurs after an intense workout.

So,... I ran just the Harry Ell track approx 6.7km

Ciao

New week

Second week on the new regime of 5 days of exercise (3 x Crossfit, 2 x Running)
and I'll weigh myself mid-week thanks very much!!

Todays WOD - 2 part
Strength - Deadlifts 3 sets of 5 - getting weight near PB
I got it up to 120kg.  If the reps had been lower I probably could have done my PB(125kg) or higher
Anyway 5 reps of 120 had me puffing

AQAP 5 rounds  - I used a 40kg bar for all the squats
- 3 OH Squats
- 6 Front Squats
- 9 Back Squats
- 12 Situps

My time 13min 51sec.  Its a few hours later and my thighs know I've done a good workout.  It will be interesting how they feel on my run tomorrow.

Ciao

Lonely without me?

Hi, (who am I kidding - I'm the only one reading these...)

Anyway - I have been Crossfitting, plus...
I did a class last Friday 14/9th  , Monday, and yesterday Wednesday.  All of these were 6.00am
On Tuesday morning and this morning I went for a run.  Both these runs were hill running on tracks.  I enjoy this style of running more than street/side walk stuff.

Our new puppy's schedule will allow me to get up at 5.30am and either run or go to a Crossfit class.  That is provided Lachie (puppy's name) gets up then too - I take him outside and he gets busy with Number 1s and 2s... then he can jump up on the bed and snuggle with Michele for the last part of hr sleep.  Michele's alarm goes off at 6.30 however she stays in bed til just after 7.00, by which time I'm back home

Weight this morning 89.5kg  Still better than I thought given the cakes and biscuits I have been eating...

Crossfit WODs have been fun

I'll get back to describing each of these in future, however sorry I can't be arsed writing the last 3 down - You just have to trust me...  :-)

Ciao

Pleasant surprise this morning

Hadn't been paying too much notice to my weight each day for the last 7-8 days, and jumped on the scales this morning...
88.8kg - so even though I had been having a few wines and nibbling on breads that I wouldn't usually do I have managed to keep the weight flat....
My expectation was over 90 so - niiiiice !!

Interesting start to this week

Did Crossfit at Lunchtime.

After the warmup we got started on the WOD stuff.  Lots of confusion by the class as to what Coach Nira wanted us to do.  Coach changed what was on the board and not everyone understood.

Anyway - it was a weights session

Power Clean 1 - 1 - 1 - 1 - 1  Supposed to be a lift every 2:30 Nira changed this to a 10 mins get the max lift you can do...

I focused on technique and only got up to 60kg - I know my PB is 70 but the technique needed to get better

Press-Jerk (That's a jerk of the weight from shoulders to over head) 1 - 1 - 1 - 1 - 1
I got this to 60kg as well - showd I should have done 70kg for the Power Clean... oh well

Then as a finisher - take the two weights and drop it to 50% of each
and do two tabata of each
Tabata 30kg Press-Jerk
Tabata 30kg Power Clean

The finisher got the heart rate up and ended the class on a good note

Managed an Early Bird one for a change

Seems a while since I attended a 6.00am Workout.

Oh well - I had only been to one other session this week and this looked like the only way I was going to get another one in.

Two part Crossfit class today after the usual warmup stuff

First part
3 - 3 - 3+ Back Squats - target weight was about 85% of maximum single
Did a number of sets to build up the weight. We weren't allowed to change the weight once we started the sets proper.  I worked it up to 80kg - my PB for this is 95kg (85% is 80.75kg...)
The 3+ set I managed 9 reps

Second part
10 min AMRAP - well actually it was see how far you get...
- 3 Thrusters (30kg)
- 3 Chest to Bar (CTB)
- 6 Thrusters
- 6 CTB
- 9 Thrusters
- 9 CTB
- 12 Thrusters
- 12 CTB
- 15 Thrusters
- 15 CTB  - as far as I got...
- 18...etc
- 21...etc

The end of the round was 21 - a good cardio finisher

Buggered, well nearly

and not buggered in the bad way - ok

The last WOD had a huge effect on my arms/shoulders.  They felt sore and tired all weekend.

I went back to Crossfit yesterday and did a GPP1 class WOD - they have new class structures.  I suppose the previous ones were GPP2/3 level.  GPP1 is for the newbies who are building up strength and technique etc and the expectation is that you would be at this level for about 3 months.  Given how I was feeling this level class would suit me fine and when I saw what the GPP2/3 class were doing then perfect

GPP1 WOD  15min AMRAP
- 5 Pull Ups
- 7 Front Squats (i did 50kg)
- 9 Kettle Bell Swings 24kg
- 200m run

Managed 5 complete rounds - cool !!
And even better - all the Pull Ups were kipping without a band !!!!!!!!!!!!!!!!!

But it is hard on the shoulders