Strength and technique WOD today

10 sets of 2 rep Push-split Jerk (Off the rack)
The 10 sets allowed a long build up but it got tiring towards the end.  I stopped at 70kg at around the 7th set and focused on getting technique better

Weight this morning 88.1kg  

Big week - attempting 5 classes - 2 down

Weight this morning.... 88.2kg   argh!!! want at least 86 and of course.... heading towards 82

 Yesterday it was 88.5

Yesterdays WOD - AQAP 7 rounds (10 min cutoff)
- 7 Front Squats
- 7 Chest To Bar

It was tough - times are geting shorted and the weight for Rx'ing is still up...
I did it with 50kg bar - Had to clean it from the floor - Did the Chest to bar without band so thats good
Rx was 80kg for men and 55kg for women !!!
My time 9.30ish

This mornings WOD "Elizabeth"  21 - 15 - 9  cut off 9.00min
- Cleans - did it with 40kg (Rx was 60/45)
- Ring Dips (I scaled to Box dips)

My time 7.47

"Jackie"

Jackie WOD today - a fast one

AQAP 10min cut off
- 1000m run
- 50 thrusters 20kg bar
- 30 Pull Ups

My time 9.33  (Rx'd it too... cool)

Weight this morning 87.9kg  possibly that hot chocolate last night....

PR for the Push-Press

Day off yesterday and a little slack with eating habits.....

It is nice being diet clean during the day and then trying to keep a cap on eating at night.  I do find that I can handle it better if I do some exercise at night (light run and longer walk etc)

Son's birthday today - he's 17 !!

Crossfit this morning 6.00am
WOD 7 sets of 3 Push-Press
Started well and climbed up to 70kg, previous best was 60kg back in October

We did a finisher of - (teams of 2) Number of KB Swings in 5 minutes
Matt and I knocked out 122.... nice, got the heart going and a good sweat

Weight this morning 88.2kg, so back at it...

feeling better now....

Feels nice to be a little muscle weary.  It's a nice felling like the soreness is honestly gained.

I need to build the strength in my "Traps" Its this shrug movement combined with the hip flexing open that drives the bar up and allows you to go under to "catch" it.  The crucial technique is to keep the bars upward progress as straight as possible otherwise it's near impossible to catch it cleanly and be able to hold it before lifting up from the squat position...

Good Crossfit class today

WOD  AQAP 3 rounds (10 min cut off)
- 21 Deadlifts (Rx 100kg) I went with 80kg
- 50 DU's - I scaled with 150 singles

My time 8.18

MUST GET DU's sorted.  I'm nearly there. I can do partials (2 SU 1 DU etc) buts its not quite consistent enough yet...

Weight this morning 87.4kg....

... And I'm back

After getting the pain relief sorted - the injury took a few days to come right

So Monday today - 6.00am WOD
3 Sets of 3 Power Cleans
Struggled a bit with technique 60kg my best

then 4 rounds (but we ran out of time so only 3)
- 12 Front Squats
- 8 Strict Pull-ups (I used the band...)

Weight this morning - 88.5 - right back into this

and I'm injured....

So yesterdays WOD and the failed PB at 60kg has resulted in a sore shoulder.

The shoulder got progressively worse during the day.  A visit to the doctor this morning informs me that it is a popped AC joint.  Not a full on "pop" but a small wrenching of it.  So hopefully within a week I'll be back in action.

Glad I'm not doing today's WOD - very hot and it is "Angie" which is a heart pumping bitch of a WOD