Hump Day WOD

Wednesday

More handstand drills - working towards the kipping handstand ushup - I can do these already, however always fun to relearn a few things

We did strict pull ups as part of the warmup - I need to build my basic strength across the back etc. 

WOD 20min EMOM
- Even mins 3 Push-Press (bar 50kg)
- Odd mins 10-15sec L-sit hold

The coach changed it up every 5min - moved to 4 reps, then 3 C&Js, then 30sec of C&J's
Lots of rest in each minute - Started easy then as time progressed it was a bit sweaty

Weight 89.9....

I have evil scales - they don't believe in positive re-enforcement

Yes - so my scales say 89.8 again and if I jump on them hard they say 89.9....  F'sake

Bootcamp WOD this morning
well Crossfit by another name (still don't know why)

Practice handstands after the warmup - good stuff

WOD 3 RFT
- 12 Thrusters
- 400m run
- 12 Thrusters
- 30 sec rest

I used a 30kg bar (I think Nira wanted me on 40kg but meh)
time 11.20 (ish)
Then a finisher of ABs work...

New week - work on a private strength/skill program

As well as the morning WOD this week I'm going to write up a program to do at night

Some of it might envolve going to the box to do some bar work, otherwise it should all be at home

Today (this morning)
Snatch drills 5 sets  - 2-pull - above knee/below knee - add weight etc

WOD 21 - 15 - 9  12 min cut
- Power Snatch  40kg
- Burpees
time 11.10   finding it harder as I go up the weights...

Finisher
L sit - managed a good leg out hold for 35sec
Handstand (assisted) across the floor

Weight 89.8

Snatch drills - awesome, but

but I need to a lot more - cause getting to my goal snatch weight of 70kg needs constant work...

we did snatch drills - I did them with 50kg - power snatching mosting - trying to get under the bar etc

Then we did this rope arm exercise - wowo that was different and surprising difficult

and then some awesome stretching - mostly around hamstring/quads


Weight 90.2

Good Job Nira!

Nira created a great class today

After the warmup - and we were nicely wormed up
we got into some OH Squats with the bar - lots of reps - holding the squat position for 2-5 seconds
I got nice depth - felt good
Then we did a Pull-up drill - Hold in the Up Position, plus some handstand holds

WOD 3 RFT  (rabout a 20min cut)
- 30 KB Swings 24kg
- 30 Burpees
- 30 Warrior Situps

My time 19.15 - broke it up into smaller sets

Weight 90.8 !!!   too much pasta and chippies last night - Got to stop eating my feelings

Mixed up WOD - cool

Well Nira decided to mix it up from the prescribed WOD today

Supposed to be a Bootcamp style - but a few people grumbling about it so he changed a few things

We did some skill/strength
Overhead Squats + Strict Pullups
Power Cleans + Kipping Pullups

nice!

then Met-con "Bootcamp"  10min AMRAP and a structured rest between rounds
- 5 DB power Snatch
- 5 DB Squats
- 5 DB Push Press
- 5 DB Power Clean

I used 10kg DBs managed 8 rounds using a 30sec rest

Weight: 90.7 !! so a bit heavier than I thought - oh well here we go - some clean eating for the rest of this week

A few kgs back on... but worth it

Brass Band Nationals are over for 2013.

Lots of drinking and some dodgy eating...
Tried to keep clean during the days with protein shakes, but the flavour of whey powder i took wasn't that nice

While in New Plymouth I managed two Crossfit classes with Born & Bred Crossfit.  Thanks to Coach Shane

Back into regular programming this week and lets see if I can be 88.? something by Friday

Todays WOD
Back Squat - 15min to find 3RM  hit my PR 120kg.  nice

Then a couple of finishers
Single leg lifts 40 each

50 situp/get up (Nira modified this a bit to be getup and OH a 20kg plate)

Weight this morning (after two shakes and a big coffee 91.3 (so say take 1.0kg off for the liquids) probably 90.3ish