Strength Session - another good one

So, it was a couple of PRs Back Squat 1 rm finished on 115kg (hadn't recorded a 1 rm before...) Press 1 rm - 55kg Deadlift 1 rm - 150kg up 5kg from 2 weeks ago.... my weight. 88.9

Kipping HSPU's - cool

I had been looking at Hand Stand Push Ups (HSPU) and how to kip them. Watched a bunch of youtube vids etc So, the WOD this morning had us practicing just this - perfect... AQAP - 20 HSPU - 30 Pull Ups - 40 KB - 50 Sit Ups - 60 Burpees The full Rx of this was +10 reps on each... My time 18.10 From movement perpective I RX'd all except the KB - which I did with 16kg, a bit light but it did save my back Weight this morning (yes braved the scales) 89.2 !!! OK a little less than what I expected following the bad eating weekend

Short Week B4 Easter

Start of short week. This morning... "Elizabeth" 21 - 15 - 9 - Power Clean (used 40kg RX is 60) - Ring Dips (I scaled to box dips with feet up on MB) Blasted this in 5.30 No weigt score this morning - been eating bad all weekend

Day after 13.3

13.3 was a lot harder than expected... 150 Wall Balls took me 11min 11sec I started well with a set of 25, then trying to repeat that got to 15 (total of 40) and I felt sick at the thought of not being even a third of the way through... So sets of 10 with short rests - this took up lots of time.... I did set out to not drop the ball - so I didn't expect for one missed catch Managed 8 double skips in the remaining time. If I had another minute then I could have bashed quite a few of these... Oh well, lets hope the others in my age group struggled with this Final score 158... And today, my thighs are really sore, and around my shoulders and back.... My ankle held up well, but this maybe cause I didn't get much time on the skipping. Diet wise, It's been a couple of bad days... So from tomorrow it's staying real clean, and keep the energy levels high for 13.4 which we are doing Thursday night before Easter... Ciao

13.3 prep going badly

Started my DU Skipping practice last night. Lots of jumping etc and getting a flow on, but the elusive DU's in a row still not happening Some glimpss of progress, but... This morning woke with my right ankle Achilles all sore and slightly swollen. An old injury that haunts me.... So some drugs, and stretching and the mobility is coming back. 13.3 is AMRAP 150 Wall Balls 90 DUs 30 Muscle Ups A 12 min time limit My goal is to get through the DU's, but hey.... Initial plan 10 sets of 15 Wall Balls At this stage 9 sets of DU attempts in a 1 DU and 1 SU pattern - will see what I can master today Will I get to MU's - probably not, but if I work on loosening up the calf muscle and a bit more practice then the DU's are possible My weight 88.0kg - that pint of beer and chips .....

Was that fun?

Not sure if fun or not.... WOD AQAP 17min cut off 150 KB swings 5 Burpees on the minute every min (and to start....) My time 15.50 - I used a 20kg KB My weight: 87.4

Thought I would take it easy today - did PR

Well, well, well... Strength session today plus a small finisher 5 sets of 5 reps Back Squat 5 reps is a telling mark, you get to the 3rd OK but the 4th and 5th suck! My previous PR for 5 rep max was 85kg - now its 95kg !!! go figure Finisher was a 3min AMRAP - 5 Burpees - 10 KB I didn't do many... Weight this morning 87.6

Tuesday already!!!

Well this new week has rushed in already... Monday: 6.00am WOD 5 rounds for time with 15min cut-off - 15 Clean with split stance Rx 50kg, I did 40kg - 21 Pull Ups first round without band, and the rest with Only managed 4 rounds. The 15min cutoff was imposed to get two heats as the numbers too big to all be doing it at once... Weight: 88.1kg This morning (Tuesday) Strength Session 3 sets of 3 Press overhead and then Push Ups to failure My shoulder was feeling a little damaged from yesterday - only managed 55kg AQAP 3 rounds - 10 Thrusters Rx 60kg, i used 30kg - 50 DUs - I singled 150 time 6.40 Weight: 87.8

13.2 DONE!!

Well the prep paid off, plus I was in the last heat so got to see how others were tackling it Strategy of stepping up and down on for the Box Jumps paid off - didn't need to rest - kept a reasonably good pace. managed a score of 207 - just 3 box jumps short of the target 7 rounds... I'm happy Ciao

Rest day feels restless

Strange not doing anything more than walking the dog... So decided to change that. I'm going to go to the gym and do some prep drills for tomorrows 13.2 Games WOD. Find out how the 52kg weight feels. Practice the push-press, and Deadlift Then do some box jump drills starting from a small height and work my way up.... Weight this morning 88.5 - nice consistency..

Time trials - 400m

Well we all think it's only 350m but hey - it's the same distance for each run....

After a good warmup it was 4 x 400m sprints with a good 3min rest in between

my times:  1:05 - 1:04 - 1:03 - 1.04
Good consistency...

Then a finisher of 6min of one min on and one min off of SDHP (Sumo Deadlift High Pull) 35kg
Total 64 reps - shit a min of these is hard work....

The girls had a 20kg bar and smashed out 135 reps !!


Weight this morning 88.7

Wow - A new PR

Todays WOD - A strength session

A good warmup too....

Dead Lifts
Sets of  3 - 2 - 2 - 2 - 1 - 1 - 1- 1 - 1
Started out on 100kg and the three of us (Me, Andy and Matt) moved it up to over PR territory by the end of sets of 2.

Finishing weight 145kg !!!

My own weight this morning - 88.6  not bad considering how badly I ate last night :(

Ciao

"Angie" - well half of it

Todays WOD "Angie"

AQAP (22 min cut off)
- 100 Pull Ups
- 100 Push Ups
- 100 Sit Ups
- 100 Squats

I eventually scaled to 50 of each and that took me 17.54 
The pullups need to be easy if you going to Rx this one...

Weight this morning 88.4

Crossfit Games 13.1

Really enjoyed my Saturday 13.1 WOD

17 min cutoff
40 Burpees / 30 Snatch 35kg
30 Burpees / 30 Snatch 60kg
20 Burpees / 30 Snatch 75 kg
10 Burpees / AMRAP 95kg...

It was tough and I learnt a few things....  Better preparation!!!  Even though the second weight was a PR for me - it was possible that I could have done a few of these - I had enough time

I got up to 100 reps (40 + 30 + 30)  and had more than 6 minutes remaining.  I tried a few at 60 but no good.  Later watching others do this weight I realised that I wasn't using a good technique - in fact very bad.  The 35kg weight can sucker you into poor form as its a relatively easy weight to snatch.

Anyway - I'm happy

Today (Monday)
12 - 15 - 9  did it with 45kg (Rx was 52...)
- Power Cleans
- Thrusters

My time 10.54

Weight this morning 89.0kg  - OK lets get this down - I suspect I'll want to be lighter for the next 4 Game WODs

Rest day before 13.1

I have a little muscle soreness and I can feel the effects of resting starting to replenish/restore/Freshen me up

I have a Big Hairy Audacious Goal (BHAG) for the 13.1 Open workout

I'll get to 100 - Can I get through the next 30.... and if so then I have a chance of 150...

Not sure what my weight is.  I feel good - clothes all feel the same.  I'm aware that my body is changing shape as I get stronger and start to build muscle around my shoulders  - so my weight is staying up a little bit

Ciao!

Thighs are sore - but still went :)

Sore thighs.  Tuesday lunges punished my thighs...

I went today hoping that it wouldn't be a huge leg day....

Lucky

20 mon AMRAP of "Cindy"
- 5 Pull ups
- 10 Pushups
- 15 Air Squats

got 12 rounds in... Rx'd it
Thighs were tender so didn't push the squats.  If I had I might have manged a round or 2 more

The finisher was a Handstand for a minute - easy! - most everyone else fell short Interesting...

Weight this morning - well the scales were being a prick - 89.4, but I don't think so....

hump day workout

Another great class this morning - feeling very sore from yesterdays lunges etc

Extensive warmup - which was good

WOD 4 sets of 8 reps
Clean and Press (as in STRICT PRESS) so weight had to be what I could press
first set at 40kg and did the rest at 45kg

The 3min finisher ended in teams of 2 doing 6 mins of wall Balls
Andy and I swapped every 10 reps - got through to 158 !!  Very sweaty

No weigh in this morning - maybe tomorrow...

argh - Tuesday

Crossfit Open starts later this week.

We get it Thursday afternoon at 2.00pm  13.1 ??

today - 20 min AMRAP
- 20 lunges holding 20kg plate overhead
- 20 24kg Kettle Bell swings
- 20m "Farmers" Walk holding  2 20kg plates (one in each hand ) by squeezing plate between fingers

I would have RX'd this but the Farmers Walk a bit tooo hard... The amount of squeeze needed was huge - it realy slowed some of the young fit guys.  I did it with 10kg plates and went OK - probably could have done it with 15kg plates but they were all taken

I managed 5 complete rounds and 20 + 7
Fantastic sweat!!

Weight this morning 88.4  - good maintenance. I think I would have to get strict with my evening diet to really knock this number down

A new week and Start of "The Games"

Monday - Good WOD today...

Weight 88.4, and on Friday it was 88.3 - So the weekend didn't hurt me...  :)

Back to today...

Front Squat - 10 sets of 2
The idea was to find your near max rep and say with it - and quick turn-around, less than 60sec break between sets.
Did the 10 sets with 80kg - Cool !!

Finisher "Annie" with 9min cut off - DNF !!!  bugger - got close
- 50 - 40 - 30 - 20 - 10   Double Unders and Situps.  I singled and the scale was twice the number