Team WOD session tonight

This morning did a small run and swim

Also visit to doctor - seems my leg has a small infection in it and swollen
New drugs

Weight after breakfast 88.5 - so all good

It's now Wednesday

Well Tuesday was full on...

Morning Crossfit Performance at 7.00am
Back Squats - 7 rep sets....95kg

then a met-con  10 round tabata alternating
 Power Cleans and Push-press - did these with 40kg - very tough no rest

Did a 1000m swim a lunchtime - straight through (i.e. no breaks) felt good

Evening - did the 10min EMOM (alternate) Thrusters / PullUps

Weight Tuesday morning 88.1kg

A bit sore and tired this morning - lacking energy

6.00am Crossfit Performance Class

Push-Press strength - only managed 65kg ad did that with a small jerk too... :(

Met-con WOD
5 RFT  (15min cut)
- 10 Power Snatch Rx 35kg
- 10 Wall Balls 9kg
- 200m run

Well I missed the cut - but finished in 16.21 - shows the energy was down

Weight 87.7 - good

Monday - start of anothe rfull on week - before The Mount

So two workouts today.

The Crossfit Performance WOD at 6.00am,
then, a special shortish Master Team met-con - basicaly practicing some of the skills

OK - The 6.00am
First up a strength drill
15 mins of:
- 8 Snatch High Pulls
- 8 Bent Over Rows
- 8 Push Ups

WOD 21 - 15 - 9  (10min time cap)
- 20kg Plate OH Lunges
- Box Jumps
- Plate Burpees

time: 8.51

Weight 88.5

"Babara" - One of the big girl WOD

Nice big WOD

setup is 5 RFT, with 3 min rest betwen each round
Coach set it up as a round per 10min - so you had 7 min to do the round and then the 3 min rest
So - do it fast and get a longer rest,...

my times 5.21, 5.21, 5.30, 6.05, 5.40
So I managed to get a good rest between rounds

Weight this morning 90.3....

Thursday again

No 6.00am class for me today...

Did a small 7min AMRAP at lunchtime
- 4 Hang Power Clean 50kg
- 10 TTB
- 12 20kg Weighted Lunges

managed 4 complete rounds plus one HPC in the time

Going to the TCI tonight at 7

weight this morning 89.3

Rx'd the WOD !!

Went for a short run last night - nearly killed me
had some muscle cramps later - I really do need to run at least twice a week to improve that side of my fitness

Also did the second Met-con WOD for Masters training yesterday as well  A Cindy variation.  12min AMRAP - Cindy + Deadlift.  Increasing number of DL's (+1) each round.  and the DL had to be 75% of 1RM - OK - I went with 100kg, as 75% of my 1RM is 120kg  Manged 6 full rounds and did a 7th Cindy and got 1 rep of DL


Todays WOD
3 RFT  (20min cut)
- 15 Chest To Bar
- 20 Burpees
- 15 SDHP  Rx 40kg

Time 16.27
Had good technique on CTB's - Still trying to string these together in sets of 5 - I mostly did them in 4,3, and 2's

Weight 89.5

Big Tuesday planned

Missed the run yesterday - so going to try and fit it in today

Crossfit Fitness class this morning

20 min AMRAP
- 400m run
- 20 KG Swings with 24kg
- 25 sit ups

managed 4 complete rounds and a start on the next run

Weight 90.5

Yesterday I did a second Met-con as part of Master conditioning
12min EMOM  build the weight up (75% of 1RM clean)

- Power Clean
- Front Squat
Finished the last two rounds on 70kg