Couple of WODs and a run later

Yesterdays WOD not much to write about ...
it was "Ryan" 5 rounds of 7 Muscle ups and 21 Burpees
Scale options made it impossible to get through 5 rounds in the 20min cutoff

So - managed around 70-80 Pullups and similar Box Dips and the Burpees of course

Todays WOD - 7 sets of 3 OH Squats
Got close to a PB - final completed set 55kg (got 2 out of 3 at 60kg... nearly..)

A finisher that I did with 12.5kg DBs..


Weight this morning 87.1 - up due to poor eating yesterday - my bad - so all good stuff today!!!

Last week of Jan 2013

The year is flying along already...

Lots to do

Crossfit again this morning (Monday) - survived OK given a gave myself a good workout yesterday...

Yesterday(Sunday) - I decided to try the longer run.  Starting from home, ran to the quarry, around the forest track, and then back home.  Probably walked a good km of it - it was hot, and much longer than I expected - took about 1hour 20min.  I hope to do that next time with less walking/Stops and in about 1 hour 5 ish

Went for a good walk along the beach with M and the pup Lachie - beautiful sunny day

Then straight after played M at squash - 4 games, about 40min

Good eating all day too.  Also ate well Saturday.  Not soi well Friday as it was M's sons birthday and we had cake and nibbles and drinks etc

Anyway - my weight this morning 86.1kg - A good number to start the week

Todays WOD - "Diane"  21 - 15 - 9  AQAP  (9 min cut-off)
- Dead Lift ( I did it with 70kg)
- Hand Stand Push Up (scaled with a 10kg plate under the ab-mat - probably shouldn't have)

My time 7min27

Big shoulder workout...

Played hockey last night.  No Crossfit in the morning so felt fine.  The team played like shit and we lost heavily again....
I Reffed the next game and Hornby payed worst than us - so lets hope we get a win from them when they come up for us....

Crossfit 6.00am this morning

WOD "D.T." 12 min cut-off
- 12 Dead Lifts
- 9 Hang Power Cleans
- 6 Push Jerk

Rx was 70kg !! shit - I did it in 11.53 with 50kg and felt smashed!!!  The women's Rx was 55kg - This is a tough WOD - I'm feeling the effect on my shoulders from the power cleans and push jerks already!!

Weight this morning 86.1  !! - Probably lost a lot of water yesterday - but didn't eat too much last night...

oops - A Bigger Gain!!

OK - the weight this morning 88.1kg - not ideal, so serious diet watching for next few days

Crossfit this morning was brutal....

6 Tabata rounds (each tabata 20sec on 10 sec off)

1. Burpees (onto plate)
2. Double Unders (I did singles)
four min rest
3. Box Jumps 24"
4. Plate Cleans (holding a 20kg plate and simulating a power clean)
four min rest
5. Kettle Bell Swing 24kg
6. Push Ups

Heart rate through the roof sort of stuff

Small gain over the weekend...

It's now Tuesday.

Weight yesterday morning 87.7 - today 87.8....
Not too bad considering the lack of self control on Saturday, and last night

Mondays WOD 3 rounds AQAP
- 21 OHS (Rx 43kg !!) I did it with 30kg
- 21 TTB
- 21 Wall Balls

A killer on the legs - my time 16.24

Went for a small run last night - a stressful day!!
This mornings WOD

Press (from rack)
3 sets of 5 - max 47.5

Push Press
3 sets of 3 - max 65kg

Jerk Press
3 sets of 1 - max 70kg

Argh, Friday!!

Good sleep - albeit an hour shorter than I need

Crossfit this morning was a good Friday Finisher

Weekly warmup....  Interesting comments from the others - some like it, others not so much

WOD   AMRAP 20 min
- 30 Burpee Buyin, then

- 5 Wall Walks
- 10 Pistol Squats (I used a band to help...this made it a scaled WOD for me)
- 15 Breaking Push Ups
- 200m Run with 20kg plate (yuck..)

4 rounds !!

Weight this morning 86.4

Crossfit rest day

Got a longer sleep - so feel better today

Felt sluggish last thing at work so went for a 25min trail run - Good sweat and felt good (after my legs stopped feeling heavy)

Nice tea last night - Chicken Tikka Marsala (yes from a jar...) a Tablespoon of rice and lots of stir fry veg YUM

A good walk with Michele and Lachie(dog) and then a couple of glasses of red and some chippies(my vices)

Play hockey tonight - weather is crap today - hopefully stopped by this evening

Weight this morning 86.6kg   good