GREAT start to the week

Apart from having to go to the 7.00am class - all was good

Usual warm up

Strength Session
Back Squat 3 Sets of 3 reps
I warmed up to 80kg for my first, the 90 for second and managed 100kg for my third set
A Personal Record - rang the bell!!

WOD - AQAP  17 min cut off
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
- Front squats (Rx 65% of BW) I went with 50kgs
50 - 45 - 40 - 35 - 30 - 25 - 20 - 15 - 10 - 5
- Double Unders (or scale singles at 100 - 90 - 80 etc) or DU attempts
I did the singles

My singles are fast and I'm nearly there for DU's so very soon I'll Rx them
My time 14.36

Weight this morning 88.8kg  cool  in 8 days I have dropped 2.7 kgs

Grabbed a Thursday class

Last night I started thinking about what exercise was in front of me and wondering if a run in the morning would be a good thing when I have a game of Hockey in the evening (12+hours later)
ummm - nah, not such a good idea for my legs,

So, decided to grab another Crossfit Class at 6.00am this morning

What an interesting class....

Strength session

3 Sets of 5 reps Power Cleans


WOD - A 3 part, each part 5 min with a 2 min rest between parts
Part 1
5 - 4 - 3 - 2 - 1
- Clean (full clean with squat)  Rx was 90% of BW  I did 60kg 67%... nearly 70% :-)
- HSPU

Part 2
5 - 4 - 3 - 2 - 1
- Hang Clean - I lowered the weight for this 50kg  (It was a bit heavy in part 1 and my technique was shit)
- Burpees

Part 3
 5 - 4 - 3 - 2 - 1
- Press Over Head (get the weight up then press it over head)
- Knees To Elbow KTE

I finished them all within the 5.  The weight probably should have been 55kg which would have been more challenging for part 2 and 3

Weight this morning  89.2kg  In 4 days dropped 2.3kgs  

Really getting it now

Another great class this morning

The work outs are as hard as you make them etc and while I do feel them, the recovery time is shorter now


A good warmup - A set of drills...

Strength Set (2 parts)
6 Sets of 3 reps Overhead Squats - emphasis on good technique so ease off the weight and get down
I got the weight to 45kgs and the squat was well down - had to watch my left knee popping

then,
Good Mornings - 10 sets of 3 reps with basically the bar weight 20kg
Backs of legs were feeling it at the end

WOD 4 mins AMRAP with a twist
- 400m run (once only)
- as many Dead Lifts at 80% of body weight in the time remaining (72.5kg)

Got the height rate up.  The run felt really good and I had lots of energy to throw into the dead-lifts
Managed 33 Dead Lifts   Sweet !

Weight this morning 89.8 (actually same as yesterday).  I did take Tim to movies last night and had some KFC for tea after 9.00pm  oops

Enjoying the Oly Bar lifts

"Oly" - yeah an abbreviation of Olympic Standard Bar.
Although there are different sizes - essentially it's a 20kg bar of a particular size etc that you can put your hands around and is strong enough to put massive weights on the end of....

So, doing bar exercises usually means a starting weight of 20kg....

Todays WOD

First part - Maximum single rep Snatch
Got up to 57.5 kgs - lots to remember as you explode the weight upwards and dive under it...

Second part
AMRAP 9 min
- 1 Power Snatch (75% of max single Snatch - as worked out above)
- 1 Bar facing Burpee (Thats a burpee that finishes with you juming over the bar as you clap above your head...)
- 2 Power Snatches
- 2 Bar facing Burpees
- 3 ...,, then 4..., 5 etc

I go all through 7 rounds plus the 8 power snatches - using 40kgs - Yes I should have done 43kg...so shoot me !

My weight - Well - I am back into Paleo eating.
Yesterday morning 91.5kg SHIT !!!
This morning 90.3kg  Cool start....

End of Wek - 4 classes this week

I didn't get in a run this week although played Masters Hockey last night so I did get some running in albeit stop-start stuff

Todays (Friday) a nice close to the week.  Coach Pete took it

Strength session - Back Squat 5 - 5 - 5
I built this up to 85kg.  My best one rep is 95 so 85 for 5 rep was fine - the last 2 reps were difficult

then...
WOD AQAP 5 rounds of
- 5 Power Cleans - I used 45kg
- 10 Pistol Squats - Alt legs
- 15 Toes to Bar

my time 14.57

Crossfit today - run later...

Stepping up the Crossfit - body is handling these workouts better

6.00am class

after warmup...

Strength session was 3 sets of 5 Floor Presses (like a bench press except from the floor)
I started at 70 and built it up to finish on 80kg for final set of 5

WOD AQAP
75 Overhead Squats - 30kg  (Rx was 55% of body weight - that would have been 49kgs for me...)
Everytime the bar hit the deck - 5 burpees active rest...

My time 7.50  did it in sets of 20 and 15 to finish

New Month - yeeha!!

Did the 7.00am class this morning...

A tough one

Strength stuff
One Rep max Front Squat - 3 lifts
I started at 82.5 for the first, the 85, and finished with 87.5 - possibly could have done more...
Good lifts

WOD AQAP - 15min cut off
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
- Dead Lift (I did these with 100kg)
- Burpees

My Time 9.56
Felt wrecked at the end