Arms are now hurting

Todays workout backing up from yesterdays rope climbs absolutely killed my arms.

When I say arms - I feel it in the ligaments/tendons.  They are being pulled hard and they sometimes don't have much give...

WOD 20min AMRAP
- 5 Cleans 50kg (rx was 65)
- 10 Toes to bar
- 15 Wall Balls - 9kg medicine ball squat and throw up 12 feet

managed 6 full rounds plus up to the 5th TTB

A good workout - even if it was a struggle to carry my bag back to the office

Should have written this yesterday

I'm getting out of sync with my write ups.  Its now Thursday and I'm about to tell you about yesterdays Crossfit class

But the bad news - my weight this morning 89.2 shit - Its the eating at night that screws things up - the desire to snack is huge (and the glass of wine I shouldn't have had...) - So this morning I made myself a huge lettuce salad for lunch - and will be doing housework tonight to divert my attention from eating...

OK - yesterdays WOD 15 min AMRAP
- 5 Thrusters 40kg (Rx was 70 for men 43 for women)
- 1 Rope Climb

I managed 7 rounds.  My rope climb was "near" the top so a little scaled
Felt like my arms had been shredded

I have a huge problem with thrusters - the position of my hands on the bar from the squat position transferring to the push press is awkward.  The lack of flexibility in my wrists/shoulders is limiting my weight progression.  I can squat a much higher weight, and I can Push Press a much higher weight, but done together the hand position makes this hard

Spring comes early

Another great day - wish I could hang out at home....

Well yesterday I started the day at 89.1kg which was my number from Saturday morning...  so maintaining that over the weekend and into beginning of week was a good effort considering the food etc that I consumed

Yesterdays WOD
Muscle workout and a small AMRAP

Muscle WOD
- Deadlifts 3 - 3 - 3 - 3 - 3 - 3 progressing to maximum

I started at 80kg and worked it up to 125kg - a new PB, very cool

6 min AMRAP finisher
- 10 Lunges with 15kg plate held above head
- 10 Breaking Push Ups

Managed 7 rounds - a good sweat up to close the Crossfit class

I'm writing this up the next day and I did a small 4km run this morning as my butt and inside leg muscles are feeling yesterdays workout. (and I did a 6km run yesterday morning as well plus the game of hockey the night before - obsessed - nah !!)

This morning weight 88.5 - so looking for another drop for tomorrow....

A beautiful day - to sweat...

Weather might actually be on the turn for the better
I could walk to Crossfit (lunchtime) in just my shirt (as in no need for a jacket)

WOD AQAP 20minutes
-  1000m run
then 21 - 15 - 9 of
- Kettle Bell swings 24kg
- Toes to bar
then
- 300 single skips (cause I can't do 100 Double Unders yet...)

My time 17.45
This one is a big workout on the wrists and fore-arms.  gripping the bar for the ToesToBar is difficult after doing the KB Swings.  Your hands are having to do a lot of gripping

The 1000m run gets the heart rate up and then the 21-15-9 just keeps it up there, and then absolutely finished off with skipping!!!

Still - good stuff

Another great Friday Finisher...

Todays weight 88.5 again !!!

WOD - AQAP 30min cut off
- 30 Walking Lunges
- 30 Pull Ups
- 30 Box Jumps (20")
- 30 Double Unders (I did the 100 Single skip option)
- 30 Ring Dips (I did the 30 Box Dips with feet on Med Ball)
- 30 Knees to Elbow
- 30 Ab Mat Situps
- 30 Medicine Ball Cleans against wall 8kg ball
- 30 Swimmers
- 30 Wall Balls (Squat and throws- up 12 feet)
- 3 15ft Rope Climbs (I managed 2 and then did one of the optional 30m bear crawl)

My Time 23.44 - A great work out

That wa the first time for rope climbs.  I did nearly 2 during the warmup and by the end of the WOD I didn't have enough strength left in my arms to do all 3 - but 2 was fantastic!!

bloody impossible...

well nearly - we are told it can be done but only by the "pros"


Todays WOD AMRAP 10 minutes
- 60 Burpees over bar
- 30 OH Squats (Rx 55kg for men 40kg for women)
- 10 Muscle Ups

Not a chance !!!!
My scaled version
- 60 Burpees - OK
- 30 Overhead Squats 30kg
- 6 Pull ups + 6 Box Dips = One Muscle Up

NO ONE FINISHED !!!! AMRAP - they're having a laugh...
I nearly got to 2 Muscle Up equivalents

The Burpee involved jumping over the bar as you clapped above your head - that alone took more than 6 minutes.  I managed the OH Squats in 2 lots of 15 - I probably could have done 40kg on this

Anyway - it was fun and nice to see how it killed everyone. 

Weight today 88.5  (Seems Thursday is a day where not much changes from Wednesday)

Now its wednesday

Yesterdays (Tuesday) WOD
15 Min AMRAP
- 5 Pull Ups - Strict
- 10 Box Dips  (Rx was Ring Dips)
- 15 Sit Ups

Got through 7 complete rounds and nearly finished the eighth
I was a funny feeling session....

Now its Wednesday.  Had great plans to getup and go for a run, but fell asleep straight after turning my alarm off - so Not today

Weight this morning 88.5 - Good...

Lunchtime CrossFit
AQAP - 3 rounds - 12min cut off
- 5 Thrusters 40kg (Rx was 45kg)
- 10 Kettle Bell Swings 24kg
- 5 Thrusters 40kg
- 10 Kettle Bell Swings 24kg

(yes - it's actually 6 rounds of 2 of those.... - anyway, that's what was written down)
My time 7.05
I should have Rx'd it - but my shoulder was feeling weird and better to keep inside my known capability