mid-week already

Interesting that I can't get the daily updates in here if I workout at lunchtime....


So yesterday(Tuesday).... weight was 90.2 shit!!!
And at 12.15 did the class
"Filthy Fifty"  (30min cut)
- 50 Box Jumps
- 50 Jumping Pull Ups
- 50 KB Swings
- 50 Walking Lunges
- 50 Knees to Elbows
- 50 Push-Press 20kg
- 50 Wall Balls
- 50 Burpees
- 50 DUs

I finished but not within time  32.10   I did Rx it when most didn't
DU's at the end were good

Now its Wednesday
Weight this morning 89.6
Going to do the 12.15 class again

Last full week before xmas break

Been a good weekend

6.00am class this morning

Strength session:  1RM C&J
Only 15min to work this up after skill drills
Posted a 80kg - same as about 3 weeks ago

WOD: 10min AMRAP
- 8 Box Jumps
- 12 Thrusters (rx 42.5kg) I went with 35kg

I think I did 7 rounds...

Weight this morning 89.6 - pleased about that after the drinking/eating weekend I had

Sweaty Thursday

Weight this morning 89.3...


Mid-day WOD
basic warmup then a few practice moves for the WOD and then we were into it

AQAP (25min cut)
- 25 HSPU
- 50 TTB
- 800m run
- 75 Push-Press 35% of 1RM so approx 25kg
- 150 DU's
- 400m run

Gutsy WOD - my time 24.10   stoked that I did the 150 DU's

Good start to Hump Day

Weight 88.8kg - not bad considering the crap I ate last night - must have been very down on carbs

I did yesterdays Sweat Fest Tuesday:
AQAP
- 400m run
- 50 Wall Balls
- 400m run
- 50 Bear Crawls
- 400m Run
- 50 Knees to Elbows
- 400m run
- 50 Burpee Box Jumps
- 400m run

time 28.11 - a tough bastard

This morning...
Strength Session:
Front Squats  5 - 5 - 5ME
Pushed the warmup along and then did 90 kg 8 reps

WOD - AMRAP 15 min
- 50 Push Ups
- 50 V-ups
- 50 KB Swings
- 50 Air Squats

managed 280 reps

Two more weeks before Xmas (sort of ) starts

Two more full weeks.  Not ikely to do much in the 2 days before Xmas Day (Thats Mon/Tue)

This morning:  6.00am
Strength Session:  Push-Press
15min to find 1RM - managed 80kg

WOD - 12min AMRAP
- 10 Thrusters (Rx 55/35) I did it with 45kg
- 10 TTB
- Clean & Jerk - kg as above

Manged just short of 3 rounds...

weight: 89.9  gosh - I'm all over the place with this

Been a tiring week

Muscles are sore this week - somehow everything was stepped up

Weight this morning 89.3 - yeah I had bad food experience last night (KFC) - back to healthy tonight and rest of weekend (except for wine)

This morning we did Snatch drills - supposed to be 5RM, but I stuck to 40kg and worked technique.  Got some great tips from the coaches

WOD - 10min AMRAP
- 15 HR Push Ups
- 15 KB Swings

Managed 7 rounds

Lunchtime sweat fest!!!

Did the 12.15 class today
A body weight Crossfit WOD - a nice change

AQAP 35min cut off
- 100 Box Step Ups 24"
- 90 Double Unders
- 80 Mountain Climbers
- 70Air Squats
- 60 Situps
- 50 Walking Lunges
- 40 Burpees
- 30 Box Jumps 24"
- 20 Push Ups
- 10 Pull Ups
- 200m run

time 25.29  Finished last but there were some notable achievements
1. 90 DUs  did them all.  The scale was 220 singles
2. did all the Pull Ups without a break and while 10 isn't a lot, after all the rest I was feeling shagged!

Weight this morning 88.8

Reducing DOMS - good article

http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1079/Nine_Amazing_Ways_To_Reduce_Post-Workout_Muscle_So.aspx

Two great Met-cons

Did the 12.15 class yesterday

35min endurance met-con
5 rnds
- 200m run
- 10 Jumping Lunges
- 5 Jumping Pull Ups
4 rnds
- 200m run
- 10 Box Step Ups
- 5 Burpee Knee Tucks
3 rnds
- 200m run
- 10 Box Jumps
- 5 HSPU (I scaled and held handstand 20+sec)

My base time was 31.35
then you had 1 min rest and the balance of time was 30sec Situps 30sec plank
F'ing hard grind - those 200m runs were a killer

Then this morning
Strength was 3 sets of 5 Strict Press - not so good just 55kg barely

WOD - "Nancy"  16min cut
5 RFT
- 400m run
- 15 OH Squats (Rx was 42kg) I did it with 30kg - feeling a little sore from last two days

My time 15.37  The OHS were good form which was pleasing

Weight 88.1

Last month of the year - count down to Xmas break

Good lifting day

We had 30min to find 1RM Back Squat
PR'd 130kg !!

Met-con WOD  10 min AMRAP
- 8 Power Cleans 50kg (Rx 60kg)
- 16 Burpees

did 5 rounds

Weight this morning: 88.9

End of the week - missed a few posts

Friday today - did the 6.00am class

Power Clean drills for the strength session

WOD - 15 min AMRAP done as a 21-15-9
- Burpees (jumping/stepping over KettleBell)
- KB Swings (24kg)
- Wall Balls 9kg
- 60sec rest running clock

I did one full round plus the 21's

Weight 87.9

Missed the second skills session yesterday

Got plans this evening so needing to cancel 5.00pm class that I had booked into

I'll do the coaches session after lunch (around 1.30pm instead)


Weight this morning: 89.0

Met-con / Muscle building

Very warm 6.00am class
Around 18c this morning - very sweaty

Strength:  10RM Dead Lift
Did it over 6 sets - got the weight up to 110kg

WOD - 4 Rnds - for total reps
- 30 sec Box Jumps
- 30 sec rest
- 30 sec Front Squat (50kg)
- 30 sec Hang Clean
- 30 sec rest
- 30 sec Wall Balls 6kg

my total reps 184

Weight this morning 89.1

Friday - Funday

6.00am crew rocks

Clean & Jerk drill and find 1RM
Got to 80kg - still need to work on timing of second pull and the "jump under bar"

Then the WOD was C&J at 80% of the weight we just did, plus Wall Balls
That nearly killed me...

Weight 87.8  niiiice

Mid-week - changing exercise patterns

Tuesday was a mid-day workout, as is today

Yesterday I did the 12.15 class followed by some DU skills and strength session "Press"

Good stuff - but it does take a good chunk out of my day...

Doing it all again today as well - maybe just the class

Weight this morning 88.5kg

Big Weekend

Monday now - Just had a 3 day weekend -Tramping for 2 days

Thursday last week was a 6.00am session at the gym
Can't remember what it was now - weight was 89.4 I think

Then early start Friday - heading off to the first days' walk/tramp
Weight 89.2 - good start...
Shortish walk - pleasant

Then Saturday - 7 hours (4 hours in, and 3 back)
Lots of fuel - nuts, banana, whey protein, eggs, Crispie Biscuits, and dyhration lollies, plus various jet planes, snakes and assorted lollies - drank 1.5litres of water
The couple of pints of beer went down so fast....
Stayed with beer the rest of the night etc

Finished up "6-dice Champion"

This morning:
Strength session - Strict Press 42.5 kg

WOD - 5 RFT
- 12 KB Swings 24kg
- 10 Push Press - 40kg
- 8 Burpee Box Jumps

time 11.29

and weight 89.0   very good

Hump Day on a short week

weight 89.4

Yesterday did some skill work on Muscle Ups and Double Unders
Shoulders and arms getting a good working over ...

This morning (6.00am)
Hang Power Clean drills/Strength/Skill was the initial part (3RM)
Managed 70kg, but moved it back to 60 for last two rounds to focus on technique.  The 70 was very hard

WOD 5 RFT
- 5 Shoulder to Overhead Rx 50kg
- 10 TTB
- 15 Air Squats

time 8.37  Rx'd it too

Tuesday - Cup Day

Weight - yes I did it - 89.3

This morning was "Helen"
3 RFT
- 400m run
- 21 KBells 24kg
- 12 Pull Ups

time 13.37 - A much improved run - felt like I had more during each run - a good improvement

Yesterday I did some lunchtime skills
12 min EMOM:
1 Power Snatch + 1 OHS + 1 Squat Snatch
Used 40kg for this - Got better as I went along - focusing on the form

Start of Competition Traning - Prep for "The Open"

6.00am Class

Strength Session
Front Squats - 3RM  PR'd with 100kg

WOD - Metcon
- 20 Wall Balls
- 15 Dead Lifts
- 25 Wall Balls
- 10 DL's
- 30 Wall Balls
- 5 DL's

Time 5.31(ish)  I went with 80kg bar and 6kg WB (Rx was 100kg and 9kg)

No weight - didn't bother this morning - not sure why...

Rest Day - meh!?

Weight 88.3 - nice

Well it was sort of a sleep in - no WODing today (well maybe tonight)

Did have to leap out of bed to get the rubbish bins out - after hearing the trucks - made it, just!!
That got the heart racing....

Good class for a Wednesday

Weight 88.7

Strength/Technique session was Power Snatch (15min worth)
Need to spend a lot more time on this

Met-con WOD  12 min AMRAP
- 6 Push press
- 12 Front Squats

Managed 5 complete rounds plus the 6 push press with 50kg  (Rx 60kg)

2014 Crossfit Open - analysis by Coach K

Hi All

Just following up from Troy's email about this next phase of training. The Mount is now consigned to history, it was a great event and all that participated and managed the team did really well.

But now 100% of our focus becomes preparing for the open, So when you present Troy with your goals this week you need to narrow the vision of your goals right down the next few months, It is our aspiration to get an individual or team to regional's 2014....... But dont put anytime or effort into including this in your goals.

Its very simple, think of your goals as a number of gates, The 1st gate to get through is the CrossFit open, you must be 100% focused training on this, we know historically what will and wont be in the open. 

What the open is.........All about engine..........mostly non techincal

What the open isnt.............Its not about absolute strength..........it isnt technical

Competition Class training for CrossFit Open

This programming is for Athletes  to perform their best during the Open and hopefully earn themselves a spot at Regionals (or the Games for Masters).  The focus is on preparing athletes for the demands of The Open (loading, movements, volume, etc...)

So with this in mind, the training structure for the comp class over the next few months is, and in order of importance.

WOD, this will always be the 1st thing you do in class and it needs to be smashed 100% focused

Strength: This will be worked after WOD

Skills; Working technique to improve efficiency for the WOD's

Insite  to Open Training from Ben Burgeron, please read then formulate your goals

Metcon – The Open is first and foremost a test of work capacity.  How much work can you do in a given time.  100% of the events that have come up over the past three years have been a test of Metabolic Conditioning.  your number one goal  is to build a huge engine.  Metcons must come first every training session as this is your primary focus.  These Metcons need to focus on AMRAPs in the 4-20 minute time domain, and movements and loads that we have seen in the past and can expect in this year’s Open.
 Running, Handstand walking, Monkey Bars, L-pull ups, GHD Sit ups, Rowing, Yokes, Ring Dips and the like are great movements to build GPP, but very unlikely to show up in The Open competition. 

Olympic Lifting – While the 1RM have yet to be tested in the Open, it almost always  pays to improve your O-Lifts.  Over the past three years, 36% of the movements programmed in to the Open WODs have been some variation of a Snatch, Clean or Jerk. 

Strength – You DON’T need to be super strong to do very well in The Open, but it sure helps to be able to move heavy weight for reps.  About 25% of the events have a moderate to heavy load (2012 Snatch Burpee, 2011 Snatch Ladder, 2010 Squat Clean Jerk AMRAP, OHS, and Cleans).  Getting stronger is important but NOT at the expense of losing fitness elsewhere.  In other words, do not do a strength cycle if your goal is to excel at The Open.

Skills – Based on previous Open Competitions it’s obviously important to be able to build your skills in certain movements; Box Jumps, Double Unders, Muscle ups, Toe to Bars and C2B Pull ups.  This is no guarantee that these are the movements we will see again, but based on what we know you would be a fool not to become a ninja at these movements.

Bring on the open

Cheers

Coach K

Great met-con/endurance WOD this morning

Weight 88.8kgs

Cooked a nice tea last night.  Crumbed fish(Monkfish).  Made my own crumb from gluten free crusts that we had plus one slice of normal bread - added seasoning parsley and chicken salt - yum  Meal finished off with rice salad, Green Salad, and oven bake potato wedges


This morning (6.00am)
Strength/Skill - Power Clean / Split Jerk
Class was a bit muddled with a few beginners mixed in with "performance" crossfitters

WOD - 21-15-9  (20min cut)
Power Cleans (rx 60kg) I used 50kg
after each of the 3 rnds
- 400m run
- 20 Pull Ups

time: 18.30

New week - AGAIN!!!

Weight 89.5kg - Yep - A few too many beers etc on Saturday...

This mornings WOD
Strength Session 20min to find 3RM Front Squat
A good day to squat - PR 97.5kgs  woohoo!!!

then. 5 min Max Effort Squat Clean and Thruster (One movement)
21 reps - Squat Cleans are getting easier to do - did it with 40kg - (probably should have been 50)

Friday - arghhhhh

Did the TCI training last night.
It was Power Cleans, Back Squat, Bench Press, Dead Lift
Arrived late so didn't get to much on Power Clean - posted 75kg...
Back Squat 120kg nice - good form
Bench Press 90kg - matched my PR
Dead Lift 160kg - matched my PR

Not a bad effort

Today (Friday) did the Lunchtime class
Strength session was 3RM Push-Jerk
Got it up to 80kg

then the WOD "Nancy" 5 RFT  (20min cut)
- 400m Run
- 15 OH Squats  Rx 40kg

Rx'd it time 18.41  nice (Other young blokes scaled with 20kg bar...)

Weight this morning 88.6

Big Weekend is over....

Team Nationals at Mt Maunganui (CrossFit)

5 WODs in (basically) a day and a half
WODs that would normally be spaced over a week.

Yes body was sore - but I am so proud of our team achievements

I went to the Wed 6.00am class this morning - more from wanting to stretch and get mobile again.
Did Back Squats - didn't push the weight - just focused on the technique - felt good

Did the 8min AMRAP
- 12 Thrusters 20kg
- 4 Box Burpees

Did 6 rounds + 12 +2 (nearly 7 rnds - bugger)

Some good stretching to end the class

Weight 88.0kg  Not bad considering the way I let loose following the competition...

Thursday - start of the taper...

Did yesterdays WOD - 6.00am class
It was the Primal Food challenge one from 6 weeks ago - except Coach missed on eof the activities
AQAP
- 30 Box Jumps
- 30 Pull Ups
- 30 Lunges
- 30 KB Swings
- 30 Wall Balls
- 30 Push Ups

time 13.53 - My previous was just under 21min but that had an extra 30 TTB
If I had the 30 TTB then I would have easily beaten my previous time - lots fitter/stronger now
Weight 89.1 yesterday

This morning went for a 25min run up the Harry Ell track - just to the water fountain and back
Still need to do a run or 2 per week....

Weight 89.2 today - good - not too light but not heavy - ready for the weekend....

We do a light workout tonight - practice the team stuff and confirm our plan for each WOD

They still haven't published then 5th WOD (We do it Sunday Lunchtime...)

Ciao

Two in the class

Neat - like personal trainer...
Just me and Sally doing the 7.00am class

Strength - 3 RM Back Squat
got it up to 110kg  - (my pr is 120)
Tried out my weight belt for the first time - felt good and I could feel difference it made

WOD - 18min AMRAP
- 15 Box Jumps
- 12 Shoulder to Overhead (35kg)
- 9 TT Rings (supposed to be TTB but I changed to match what I'm doing up at the Mount - same for the 35kg weight - should have been 40kg)

7 rounds


Weight 89.2kg

Week before The Mount teams comp

Crossfit Performance WOD this morning at 6.00

Strength 4RM Squat Cleans
Got to 75kg - and 2 good lifts at 80

WOD - AMRAP 20min
- 400m run
- 25 Air Squats
- 20 Sit Ups
- 15 Push Ups
- 10 Dead Lifts 60kg RX
- 5 Power Cleans 60kg RX

Managed 3 rounds plus 400m run

Great WOD - loved it - running better
Good consistency throughout

Weight 89.7

Fantastic Team WOD last night

Wow - had fun - exhausting, but hugely satisfying

1. Bear Complex drills for about 20mins

2. The Body Weight WOD for the Mount - but with lots of time added

3. Fractured Fran - 6min AMRAP 9 Thrusters 9 Pullups

All this done in teams....

had lots of energy.
Talking with Troy - he mentioned that diet is probably the thing that is killing my energy levels.
Feeling too sluggish early on in the day, even tho I like working out then

So - need to balance the carbs a bit more.  I'm getting a good amount of protein (Whey, plus meats), Good Fats (nuts, animal fats), carbs -(vege etc) is probably a bit light and not at the right time of the day (specially post workout

 I didn't train this morning - energy level at work feels better

Weight this morning 88.8

I think the change I will make is to include some post-workout carb/energy replenishment earlier. i.e within 30min of the WOD - something like Coffee, Whey Protein Shake, Banana (or similar)

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

No band for the next month (well nearly)

OK - this month it's full on Crossfit

3 weeks of hard training for The Mount Teams event - and then a short week of taper
Band last week slowed me down a little - but it did give me some rest

Strength WOD this morning
5 RFT
- 10 DB Power Cleans - I used 20kg DBs (they were heavy)
- 20 Push Ups - breaking

time 13.27

We did some MU progression work as part of skills

Weight: 90.5  too many drinks and poor food choices

Doing a 12min EMOM Power Clean and FS as my second after lunch

And a 4-5km run...

tomorrow it's a swim day...

End of Week - rest over the weekend (except...)

This mornings WOD - MUs

Descending chipper of MU's , Bok Jumps and 25m Farmers Carry
10, 8, 6, 4, 2
I did a Jumping MU progression move
24" Box jump
Farmers carry with 15kg plates

So scaled all the way round
Time around 12min

Last night I did the Masters Extra Met-Con after joining the TCI crew in the warmup

3 RFT
- 6 Thrusters 40kg
- 12 TTB
- 400m run
time: 13.14

My running is holding me back

Weight this morning 88.4kg

Boot Camp today

Still wonder why they bother - the structure of the Bootcamp was fine for a Crossfit WOD

anyway...

Lots of shoulder stuff - during warmups

WOD1
5 sets of 10 Ring Dips
I tried this Rx for first two sets, but struggled to get near 10
scaled the last 3 sets with band and got 10 each done.

Shoulder were smoked from the warmup/skills

WOD2
10min Turkish Getups (heavy)
went with 16kg KB - got 14 rounds in (left and right)
Score total kgs shifted 448kg

Weight this morning 89.2

Hump Day WOD

Nice strength WOD today...

Some squat warmup drills then into it

WOD Part 1 10min  1RM Over Head Squat
got to 60kg

WOD Part 2 10min 1RM Front Squat
got to 100kg (matched my previous 1RM)

WOD Part 3 10min 1RM Back Squat
got to 115kg (feeling it by now...)

Weight this morning 89.3

Did the extra met-con yesterday
5 RFT
- 15 KB  24kg
- 100m sprint
- 24 DUs
time: 11.59

Hero WOD - Wyatt -argh

Tough this morning
30min of hard graft - didn't finish either

WOD "Wyatt" (30min cut off) 5 RFT
- 800 m run
- 20 TTB
- 10 Burpees

3 full rounds, plus 800m, plus 20TTB - another min I would have the full 4 rounds
Anton managed the 5 in around 32 mins...

Weight 89.8 - so yesterday may well have been bullshit...

A 10min WOD to do this afternoon - part of Mount Teams program

Last week of September

Well it's Monday,

Been instructed to add a swim and a run each week...

Weight - Well not sure how but scales say 91.2 - bullshit I think

We did Squat Clean drills this morning

This morning WOD:  5 RFT
- 3 Squat Cleans  (50kg for me)
- 20 Burpees

my time 13.09
Burpees felt good - nice pace

Had a weeks break - than back into it yesterday

Been on Holiday - weight before was 89.9... directly after 93.1  Shit!!!
So been hard out clean eating for last two days - Lots of protein, veges, nuts

Weight now (2 days later) 89.5  - Awesome.  When I saw the 93 I said to myself - OK lose 6kg  target 87.0  - On my way...

Did the TCI training last night - it smashed me!! - I'll write more later
plus this morning WOD - Hang cleans and Front Squats.  with 100m EMOM sprint finisher - argh..

Deadlift PR

WOD - 1RM Dead Lift...

punched past my previous PR of 150 to 160kg


Weight 90.0

Bootcamp WOD and weight the same

Yes weight is still 90.4....

Bootcamp WOD

AQAP
- 800m run
- 21 Hang snatch with clean grip (no legs - muscle snatch)
- 21 TTB
- 600m run
- 15 hang snatch etc
- 15 TTB
- 400m run
- 9 Hang snatch etc
- 9 TTB

time 16.26

New week - It's monday

Awesome WOD this morning

AQAP (30min cut)
- 30 24" Box Jumps
- 30 Pull Ups
- 30 KB Swings 24kg
- 30 Push Ups
- 30 TTB
- 30 Lunges
- 30 Wall Balls
- 30 Burpees

time: 20.29  Not the slowest in the class,but... I did Rx it

Weight 90.4  Oh well

Didn't post at all last week

I was carrying an injury and my partner was in hospital, so opportunity to go to the gym was near nil

I did do the TCI WOD on Thursday night - good session,

and the Friday morning WOD - massive - I think I'm starting to get the snatch movement - 90 hang squat snatches really drill it in, plus 90 Wall Balls

Anyway I was very sore all weekend from these two WODS

Weight - well it was all over the place at one point it was 90.3, then the next day 91.6 WTF!!!
Scales really playing hell with me...

Bad eating last night

So I pigged out on stupid stuff - although the bottle of red was nice...

Weight 90.1

This mornings WOD, for time
- 30 Sit Ups
- 30 Dead Lifts (Rx 100) I went with 80kg
- 30 Double Unders
- 30 Overhead Squat (Rx 45kg) I went with 40kg
- 30 Pull Ups

time 12.45 - I think I finished last but I did (along with Matt) did weights closest to Rx and no scaling on anything else - Good intensity

Shoulder Strength Day

So it was
Press: 1 RM
Push Press: 3RM
Push Jerk: 5RM

60kg Press, 70kg Push press and only 65kg Push Jerk
Shoulders were feeling knacked by the end.  After all the Thruster and Rope climbs yesterday...

Weight: 89.2

Another new week - Rope climbs awesome

Finally rope climbs were programmed - and it was good (tough!!)

Rope climb skills session.  Did a couple of climbs as part of this, plus a "No-legs Climb"!!!  First one ever

WOD: for time
- 30 Thrusters 35kg
- 3 Rope Climbs
- 20 Thrusters
- 2 Rope Climbs
- 10 Thrusters
- 1 Rope climb

Time 12.15

In total I did about 9/10 rope climbs

Weight: 89.3  nice starting weight for the week

A rest morning - but it's full on tonight

So a small sleep in this morning

Weight was 89.3 again.... geez

Tonight I'm doing the Maters TCI training.  I'll post what that was tomorrow

Wow - wednesday already

Tuesday was "Isabel"  30 Power Snatches for time
I did it with 45kg 6.00min
weight then 89.8 again

Today - a very hard strength WOD
10 RFT
- 3 weighted Strict Pull Ups
- 5 Strict Pull Ups
- 7 Kipping Pull Ups

Well - that OK until we found out that if you dropped off the bar then the round didn't count....
So - most of the class finished with zero, yep 0...
I managed TWO scaled....band and a smaller weight(4kg)

We finished with a killer 3 round Finisher (Plate burpees, KB Swings, Plate OH Lunges - argh!)

Weight this morning 89.3

THIS TIME - Do it right...

Look closely at the amount of "other food" I consume.  Make sure my dinner plate isn't loaded high and definitely no seconds

Tonight I'm organising hamburgers - So I'll make healthy burger meat patties, and I'll have that with salad and some sweet potatoes - yum

Todays WOD - was a killer...
"Roy" (I think)  5 RFT
- 15 Deadlifts
- 20 Box Jumps 24"
- 25 Pull Ups

I did the DL with 70kg (Rx was 100/70)
Rx'd the rest
Time - 31min !!!  Shit Maree did it in 21.??  and she had 70kg

I did all the pull ups in sets of 5 - these slowed me down the most - the first round was hard before I found my second wind

Weight 89.8 - LETS GO.... low 88's is the target - but still have energy

It's Friday

Went to the TCI training last night and did a Masters program alongside the full on Rx crew
IT WAS FUN - AND HARD!!!

1.  Back Squats 50% of 1RM 3 sets of 10 the 1 set to Max Effort (I managed 31 !!)
2. Power Snatch 7 sets of 7 every 90sec - that got the heart going 40kg bar
3. 3 sets of 10 GTOH  45 kg bar  every 2 min

Some skils/Conditioning

Then...
WOD - 3 RFT
- 5 Chest To Bar
- 400m Run
- 10 GTOH 30kg
time 9.20

A good warm down
All up 1hour 40min  huge for me!!!

This morning - yep I backed it up less than 12 hours later

WOD - 5 sets of 5 Strict Press
Teamed up with Andy and got up to 50kg - very hard without a dip and drive

Weight this morning 89.8  - huge weight off over last 24 hours

Weight the same again (just)

Scales 90.9  argh!!!  My fault...

WOD  Clean and Jerk
1 RM  Did 5 lifts - got it to 75kg  still not dipping under bar - if I did then I could easily go up

Big Finisher - Coach Dean made one up instead of doing the prescribed one
30 KB Swing Buy in
21 Plate Burpees / 21 OH Plate Lunges
20 KB Swing Buy in
15 Plate Burpees / 15 OH Plate Lunges
10 KB Swing Buy in
9 Plate Burpees / 9 OH Plate Lunges
That was good!!

Weight is the same... Probably th eevening meal...

Weight 90.8

WOD - "Cindy" 10min EMOM
- 5 Pull Ups
- 10 Push Ups
- 15 Squats

Managed to get further with this than ever before...I used to get stopped at around the 4th round - now did 8, before the rest round
9 rounds total(i.e. only one rest round due to not completing)

and so we start another week - goal 88.8kg

Weight this morning 90.8... so 2kg to lose (say by Saturday)

This morning
WOD "Michael" 3 RFT
- 800m run
- 100 "Swimmers"
- 50 Situps

my time 26.21
My running isn't good - I need to work on my calves specially the right side - it gets tight and a little twisted
For this WOD I should have had running shoes instead of the nanos

Rest day

Quads are needing a rest.  I could do a half-arsed WOD after warming the quads up (like yesterday) however that's not going to help.

Went to the TCI training session last night to watch and support the other 2 masters who are going to The Mount

I also want to go skiing tomorrow so need my quads firing properly for that

Weight this morning - 90.2  not sure what's going on - not eating that much but weight not coming off.  Didin't drink much water yesterday and I know that isn't helpful

Still feel smashed but did the WOD anyway

Quads feel shredded...

WOD: "Elizabeth" 21 - 15 - 9  (12min cut)
- Full squat cleans (Rx60/43) um I did it with 40kg
- Ring Dips (use the lightest band - too many to get through for the cutoff)

Time 11.44

Weight - not telling as scumbag scales added 2.3kg from yesterday - clearly wrong

That smashed me!!!

So I decided to go to the Crossfit classes this week, instead of those called "Boot Camp".  That meant going to the 7.00am class this morning

The workout was similar to the Bootcamp one just harder!!!

WOD 35min cut
- 100 Pull Ups
- 100 KB Swings ( I did 80)
- 100 DU's (I did 80)
- 100 OH Squats (I did 80 with 35kg)

Time 34.48 !! and I was wiped out
The Pull Ups took over 12 mins - If I could have done those in under 10 then doing all 100 reps each would have been possible
My forearms were smoked after KB swings which made flicking the rope around quick tricky and slow(lots of stops)

Weight this morning 89.4 Good

Sorry - been busy with work - now a new week

Well I did do Crossfit for the last two days of last week, AND it was good
Weight Friday was 89.0
Fridays' WOD was especially good with and even better finisher (teams)


but today(6.00am)

Muscle Up progressions/skills - good stuff - Bar MU's too

WOD 20min EMOM
- Even mun 3 Dead Lifts (heavy) - i used 110kg
- Odd min 3 MU Progressions - I did a small jump MU

We ran out of time so only 16min of this

Weight- (following bd eating on Saturday(Pizza!!!)  90.2...  and so we start again

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

energy and heart rate - met con

Wondering what level of heart rate and pushing myself - what level is appropriate for my age and fitness level.

I'll explain below

WOD 1:  Ring Dips
5 - 5 - 5 - 3 - 3 - 3
Getting better at these - need to work on them at home tho

WOD 2:  10min EMOM
- 5 Deadlift
- 5 Power Clean
- 5 Thrusters

picking a weight that allows for some rest in the minute
I went with 40kg - easy enough weight - but had to rest on the 6th set and change weight to 30kg
The first 3-4 sets I had 25sec of rest but it wasn't enough time to recover enough to get through all the sets
Heart slowly rose during those first sets (well it went up a lot then down a little each rest period, but not enough - so the next set started at a higher level etc)
The WOD looked simple but picking the wrong weight had huge ramifications...

My Weight: 89.3

Band Contest Week

Off to New Plymouth on Wednesday...

have a few client things to do while there - so happy it's a paying trip, otherwise - looking forward to hearing some good band playing and a few solos maybe

Monday's WOD
20min AMRAP Crazy Cindy
- 30 sec shuttle run
- 5 Strict Pull Ups
- 10 Killer Push Ups
- 15 Air Squats against the wall
- 30 Sec mandatory rest

Managed about 8 rounds...
Strict Pull Ups are still a weakness - so used a band
Killer Push Ups - are with one knee up against elbow
Squatting agant the wall forces you into a better posture - I'm cool with that as my posture getting good now - more flexible in the hip/knee department - I can keep my back more upright

Weight: didn't measure!

RX DNF

That means "Full noise no scaling" and "Did Not Finish"

I'm trying to go RX with as many WODs as I can now... I might finish last but for me it's about getting used to lifting/shifting the Rx weight or movement

So today my DUs let me down, but - I did persevere - cause DUs need to be automatic and the only way to get there is by doing then under stress

WOD AQAP (25min cut)
10 - 9 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 - 1 - 2 - 3- 4 - 5 - 6 - 7 - 8 - 9 - 10
- KB Swings 24kg (yep - must use the full weight)
- Burpees
- DUs x2 (so it was 20 - 18 - 16 - etc) Unbroken sets

I got all the way through and on the way back up to the 5's before time
Getting unbroken DUs was the limiting factor - got the 20 then 18 unbroken but the next one took ages 16 unbroken - and there wre others and this cost me a lot of time

Weight: 88.2kg  good

Another PR

Back Squat day

WOD - Back Squat find 3RM
Sets 5 - 5 - 5 - 3 - 3 - 3
Final 5 set was 100kg, then first 3 was 110, the 115, then 120kg !!!


WOD2 - 50 TRX band pullups

WOD3  Turkish Pullups



Weight 88.6ish

Big WOD today

WOD - AQAP 25min cut
- 100 Wall Balls 9kg
- 80 Double Unders
- 60 24kg Kettle Bell Swings
- 40 24" Box Jumps
- 20 Push Ups
- 10 KB Snatch (Rx24kg) I used a 16kg - Which I regret, as I Rx'd all of the rest

Time 21.?? didn't check what was written down had to get out of there to give Tim a lift to work
Very happy that I did the DUs - best continuous was 30... nice

Weight: 88.6  nice

Strange WOD today

Goat session - did snatch drills

WOD (20min cutoff)
- 800m "Skiers"
- 800 m run
- 100 Warrior Situps

The skiers were a 1 dumb-bell swing kick back thing alternating arms - actually it was 400 of these to equate to 800 - I used a 12.5kg DB
DNF - got to within 26 of the 100 Warrior Situps - bugger (no one else finished - was about 3rd closest tho


Weight: 88.9

Snatch Technique for me

WOD 1:  10 lifts to reach 1RM for Snatch
Concentrating on technique - 50kg, but ugly still
Need to go back to gym in my own time and focus on this for a while...

WOD 2: 30 pistols (each leg - so 60 in all)

WOD 3: 50 Plate situps and standup (with plate above head)
Ugly - got to 30.... Girls were awesome at this

Weight 89.5 - oh well another week

not too much effort today - hah!!

Legs felt really sore today - took a bit of warming up

Thankfully todays WOD was short and with very little leg extension work

WOD: Reps times Weight
- 3 min GTO
- 90 sec rest
- 2 min GTO
- 90 sec rest
- 1 min GTO

used 40kg bar.  48 reps x 40kg = 1920 score

weight 88.1  mmm  need to watch it

And even more leg work - aargh!

Yes - we had weighted lunges.  The quads took some warming up this morning...

Did a strength startup - Ring Dips 5 - 5 - 5 - 3 - 3 - 3
I did them strict, then added some weight for the 3s  last two sets holding a 5kg db - nice!!

WOD 4 RFT 30sec rst between rounds
- 8 DB Cleans
- 8 Lunges Left
- 8 Lunges Right
- 8 Push Press

Got wussed into going with 15kg DBs  bugger
Time 7.20

Then the coach threw a finisher at us BUGGER!!
4 man team sharing:
- 1000m row
- 50 Wall Balls
- 50 20kg plate GTO (Ground To Overhead)
- 1000m row
each of the above had a team buy-in of 12 burpees - shit that pushed the heart rate up


weight: 88.1kg good stuff

More leg work - yeow!

Back to the 0600 class

After the warmup we did some Pullup/Kipping/TTB drills then worked on this skill for a little bit, before starting the WOD

WOD: 3 RFT 20min cut
- 40 Pistols (20L/20R)
- 800m run

my time 16.34  did the pistols with support of a band on the rig
My outside quads are feeling it bad

Weight: 88.7

Lunchtime WOD

Late night - last night, so programmed todays class for 12.15 (lots of red wine and not much sleep)


WOD: 3 RFT 16min cut
- 40 air squats
- 30 Pull Ups
- 20 DB PushPresses  (10-20kg DBs)

I chose 12.5kg DB's :)

My time 15.53 (close) I had to use a red band to get through the last round of Pull Ups.  90 in total is a hard ask - I'm go for 60-70 reps, after that my forearms are getting burnt out

Don't know my weight - work it out tomorrow

Back Squat day

New Week - Back Squat WOD

WOD: 15min to find 1RM (3 - 3- 3 - 1 - 1- 1)
My final 3 rep set was bigger than my previous 3RM and I did 2 single rep sets getting to 125kg!!


Bridge DB Press sets (Lying on back with arse in te air etc)

5 sets of Turkish Get-ups....

Good start to the week

Weight: 88.7kg

Fun day Friday

Easy as WOD this morning - should have pushed myself harder, but some days it's enough to be there...

WOD 20min AMRAP
- 20 Kettle Bell swings 24/16 - I used 20kg (I do need to get into the 24kg KBs)
- 400m Run (2 run WODs in one week - starting to get my running back...)

6 rounds


Weight 88.8 !!  (Protein shakes during the day are possibly working for me) Ate a Homemade Burger for tea (yes bread) plus a few chippies as a snack...

Ok - my scales are having a laugh

WOD
10 sets of 1 rep Snatch Clean  to find 1RM
moved it up to 70kg and got 4 lifts on that weight - 2 reasonable ones and 2 very bad
It's about this weight that I have to stay until I get the "diving under the bar" sorted, and comfortable

Then we did some Bulgarian Lunges - they are deceptively hard - used 10kg DBs for weight

Weight (well bugger me) 89.4 - thats a 1.5kg improvement in one day!!!

Did I lift?

WOD 15min AMRAP
- 5 Deadlift (rx 120 / 90kg)  I used 90kg
- 5 TTB

managed 10 rounds (90kg got heavy after a while...)

Weight : bloody scales 90.9!!! they must be all fucked up - Wouldn't put on 1.5kg in a day

Good WOD this morning - ran a bit..

Well, I tried running for the first in ages - still a small niggle but it hasn't come to anything yet

Goat session to start
I did OH Squats - built up to 40kg and 6 reps - not too hard - I want to get used to a better squatting position with a weight overhead

WOD - 3 RFT  (20min cut)
- 400m run
- 30 Box Jumps 24"
- 30 Wall Balls 9kg

I did mostly step up box jumps - as I could get a rhythm going

time 16.25

Weight 89.4 ...

Last week of June...Snow arrived last week

Quiet weekend due to weather not letting us do anything much

Went to Oly Class at the gym Saturday

Todays WOD - Strength
Floor Press 3 - 3 - 3 - 1 - 1 - 1 get to 1RM
Worked it up to 90kg  very cool

then an endurance met-con
6 RFT
- 8 DB muscle snatch
- 8 Bent Over Rows
- 8 Good Morning + Push Press (These were a bastard)
- 8 Front Squat

I used 12.5kg DB - bloody hell.  finished 16.25

Weight 89.4

Benchmark "Cindy"

Month ago I did Cindy - 14 rounds...

Today 15 rounds plus an extra 5 PU's

"Cindy" 20min AMRAP
- 5 Pull Ups
- 10 Push Ups
- 15 Air Squats

Weight: 89.0

Leg day...

Back Squats today plus other shit

WOD 1
Back Squat 5 - 5- 5 - 3 - 3 - 3
Built up to 3RM of 110kg  nice

WOD 2
DB Press while lying on back in an air bridge position (weird) 5 sets of 10
Used various weights - finished with 20kg DBs and a max rep set of 17

WOD 3
Turkish Getups  3 sets of 2min to do 5 each arm
Used a 16kg Kettle Bell - bitch of an exercise

Weight: 89.3

missing in action...

Now Wednesday - I missed the Tuesday update - my bad!!

Tuesday

WOD: RFT (21- 15 - 9)  18min cut
- 400m run
- 21 Hang clean then thruster
- 400m run
- 15 Hang clean then thruster
- 400m run
- 9 Hang clean then thruster

Coach looked at the weight we put on the bar - made us do a front squat - if too easy then RX !!
mmm so RX for me - 50kg !!
Thighs were hurting the next day
I think my time was 17.20 - I finished last geez

Weight 89.7

Wednesday

WOD: AMRAP 20min cut
- 20 Push Ups
- 60 Double Unders

Woop woop - I Rx'd it DU's all the way - 5 complete rounds plus the 6th PU's plus about 15 DU's

Weight: 89.4

and we have more rain...

Weight Saturday morning 88.6 - a good start
Of course I didn't let that stop me from downing a bottle of pinot on my own Saturday night, plus a big bowl of seafood chowder etc

And on Sunday - lunch with mum and sisters (big sausage roll!!) and last night a couple of bread rolls, orange juice, too many flat whites etc etc

weight this morning 89.9 !! - OK target this week - get into the 87.? numbers


No exercise this weekend - spent time with Michele

Monday:  3 part WOD
1. 15min to get 1RM Snatch - nearly got my 60kg - got 55kg easily - bugger

2. 30 pistol squats each leg - assisted by a band

3. 5 sets of 5 reps PU+TTB   - a nice finisher

Argh - Should have gone bigger

The WOD today was deceiving...

WOD - 3 RFT (20 min cut)
- 5 Power Cleans
- 5 TTB
- 5 Front Squats
- 5 TTB
- 5 Dead Lifts
- 5 TTB

I went with 50kg on the bar which in hindsight was too light
Finished in 10.33  Was worried about impact of all those TTB - which weren't too bad - should have done it with 60 or 65g

Weight: 89.0

Was it an easier day at the box?

um - no!

Strength WOD to strat
Floor Press 5 - 5 - 5 - 3 - 3 - 3  3RM
worked my way up to 80kg - didn't write down what I had done previous... so it's a PB!!!

Met-con WOD 10 RFT  (20min cut)
- 4 DB snatches with no second lift
- 4 DB Thrusters
- 4 DB rows single arm (8 in total)
- repeat 4 DB snatches with no second lift
Yep that got hard - tried to stay on the minute, but after 5 rounds needed a longer rest then I could bust out the rest
Time: 10.58

Weight: 89.6

You mad "Karen"

They dished up a "Karen" today with a vicious twist...

WOD "Karen" 25min cut
- 150 Wall Balls
- 150m Bear Crawl (arghhh)

my time 15.30 - not quick - I did WBs in sets of 10 from the get-go - I was second last off this
The bear crawl worked out well and I passed a few...

Weight 89.6

"Barbara"

Todays WOD - "Barbara"
A shorter version - only 3 rounds for time
- 20 PullUps
- 30 Push Ups
- 40 Situps
- 50 Squats
- 1 min rest

my time 20.20

Weight: 89.4 !!

PR for Front Squat

Very Cool!!

Strength Session
WOD 1:  1RM Front Squat
3 - 3- 3 - 1 - 1- 1
Built it up - started the 3 rep set at 70kg then 80, 85 (better than previous 3RM)
1RM started at 90, 95, then finished on 100kg  Awesome and technique felt good

WOD 2:  100 Breaking Pushups for time (8min cut)
finished about 6.33

Weight: 90.4 - OK a good start for the week - target 88.?

Food balance not right...

Go home lat night and i was ravenous
Too few carbs during the day and I wanted biscuits, chips, muffin etc VERY BAD

Nice tea of pork chops with apples (some rice, broccoli and carrots)

Weight this morning 91.2 argh

WOD "Jack" - a hero WOD.  20min AMRAP
- 10 Push Press (rx 55kg) I did it with 40
- 10 24" box jumps
- 10 KB Swings I did t with 20kg (rx 24)  must get used to 24kg....

7 rounds - got started on 8th
massive sweat up

OK - Favourite Chicken pie for tea - so apologies to scales

Yep weight basically the same 91.5kg today

Wondering if a change in the coconut water(from Guruji) is causing some issues.  It has a different nutrient breakdown - more sodium/carbs.  Also yesterday didn't eat a lot during the day...

So today - more water, more protein, carbs nearer tea time


WOD One: 15min to find 1RM Squat Clean
focused on technique - so best good lift was 60kg

WOD Two: 30 Pistols
Nira had us use this time for pistol drills - one legged squat practice - Liked this

WOD Three: 4 sets of 10 TTB
Still need to work on the technique

WTF - Scales!!!

My clothes fit the same as last week...
But my scales say 91.3kg  I can't believe it!!!

WOD 3 RFT (20min cut)
- 500m row
- 21 Burpees
- 400m run

Well - I can't run or shouldn't is more correct - So I scaled it to skipping and timed myself off what Andy did
17.53

Short Week - Queens Birthday

So its Tuesday.

I did go to the Monday holiday WOD at 9.00
A Team exercise - like a usual Saturday
Long warmup then Wall Ball - Burpees 7 rounds 2min on/1min off
Teamed up with a young irishman Mike - we managed more than 30 Wallballs per round average


Today (Tuesday)

WOD 2 RFT  20 min cut off
- 75 DU's (I did the 225 singles - my DU's not quite there, but soon...)
- 50 OHS (Rx 45/30) I did the womens weight of 30kg
- 25 Pull Ups - did all these without scaling

time: 18.25

No weight this morning - I fear that all the eating M and I did this weekend will make the scales cry

Benchmark "Annie"

All about DUs today

We practiced DUs and then the WOD was all about them too...

WOD "Annie" for time  50 - 40 - 30 - 20 - 10
- Double Unders
- Sit Ups

my time (with DU attempts) 11.45   not flash

Weight 89.1

Back into it albeit with some difficulty

Strength WOD today

WOD 1 Front Squat 3 sets of 5 plus 3 sets of 3
Built up to 80kg - hampered by the strained glut/hamstring

WOD 2 100 Push ups
More work here - my triceps still not strong enough to carry this with ease

WOD 3 4 sets of 10 TTB
Need to work on this - still need to put the extra swing in to get feet up


Weight 89.3kg - not bad after eating my feeling for a few days

BUGGER!!!!

Played Hockey last night (well just the first half...)
Wrenched my glut/hamstring again.  Seems the sudden twisting and lunge stuff has strained it again - too soon

So no Crossfit this morning, and probably none tomorrow either

The new week

Did 6 days at the gym last week - I have programmed the same for this week - lets see if I can back it up
I am playing hockey tonight so tomorrow will be interesting - and trying out my leg

This mornings WOD - 3 parts

WOD 1 1RM Snatch from 10 sets On The Minute (OTM)
I bought the weight up to 50kg and stayed there attempting to perfect the dive under the bar and keeping the bar up there without losing it forward or backwards - not too successful

WOD 2 30 pistol squats

WOD 3 3 x 10 Toes to Bar

Weight: 88.9

May Showdown at the Box

Well its Monday, but this post is about Saturdays Showdown

being over 45 I could do the scaled version of the workout (lucky me and a few others...)

15 min broken into
Part 1 10min
- 250m row
- balance of the 10 min to find 1RM Back Squat
Part 2 5 min AMRAP
- 5 PullUps
- 10 20kg Thrusters using plate
- 15 10kg DB/KB swings

The score was 0.5 per kg of the back squat plus number of reps in the AMRAP
my score 158
The Back Squat - PR'd baby 120kg boom
very happy about that

Strength and pointless

OK - the first part today was good, and then the second seemed pointless and at worst damaging

Weighted Ring Dips (5 - 5- 5 - 3 - 3 - 3)
I go with Body Weight.  They getting easier

Then a 20minWOD
15 rnds
- 6 DB snatch
- 3 L 3 R push press
- 3 L 3 R Push Jerk
- 30 sec rest

I finished it.  But the DB left and right was damaging on my shoulder.  The ground to overhead snatch wasn't promoting good posture... so was it worth it - only for the sweat value

Weight this morning 88.9

"Cindy" 20min AMRAP

Coach Nira says that a Met-con is usually 5-10min in duration.
20min - more an endurance...

We did a stretch warmup plus .  Tricky when I was cold to start off

WOD AMRAP 20min "Cindy"
- 5 Pull Ups
- 10 Push Ups
- 15 Squats

14 rounds - cool!!

Weight 89.2

Wednesday already

Well Tuesday was a sort of strength day

Back Squats - but done slowly
sets of 3 - 3- 3 - 1 - 1 - 1
Made it harder - my final 1RM 100kg - I have done 115 before...
but my legs are feeling this - I went lower and got my back more vertical - a much better position

Then a couple of small finisher WODs for a sweat... argh Turkish Getups...

Weight 89.5

Wednesday
Met-con day
We did a long warmup, lots of stretches first then a series of quick stuff DU's, box jumps etc

WOD AMRAP 15min
- 3 Burpee Pull Ups
- 5 24" Box Jumps
- 7 20kg plate ground to overhead
- 9 Warrior Situps

Managed 7 complete rounds - geez it was a gut buster

Weight: 89.5 ....

Busy weekend

I did the Oly Bar workout again on Saturday.  It's starting to come together.  The whole flow of the various Pulls and getting under the bar - but man do my shoulder and back muscles hurt.  They are starting to work hard now that I'm doing this right


And then I tried the Benchmark WOD - "Chelsea"
On The Minute
- 5 Pull Ups
- 10 Push Ups
- 15 Squats

I lasted 4 minutes - very tough on this old heart - my chest felt like it was caving in
Impressive seeing two guys get all the way through to 30 minutes - massive ticker!!

This morning... Met-Con
20 RFT (30min cut off)
- 4 DB Deadlifts
- 4 DB Power Cleans
- 4 DB Push Press
- 4 DB Burpees

My time 22.18 using 2 x 10kg DBs

Weight this morning 88.6

Another Met-con

Sweaty thursday....

A good warmup followed by:
WOD 20 AMRAP
- 10 Air Squats with hands raised against the wall
- 10 Spiderman Pushups (a  Mountain Climber plus a Push Up)

Managed 12 complete rounds - very sweaty

Some good stretching time afterwards too

Weight 88.4

Pukey finisher today

Big structured warmup

WOD - Clean drill
10 sets of 5 quick Hang Clean with 50-60% of 1RM
I did this with 50kg
Had to fire quickly and each set done on the minute

Finisher WOD
3 RFT (12 min cut off)
- 25 KB Swings
- 25 Jump Over Burpees

Didn't have enough in the tank for this one - completed 2 full rounds + 25 KB and 8 Burpees
Felt nauseous!! 

Weight this morning 88.6

A shoulder WOD day

My shoulders felt crushed up before I went to bed last night and not much different when I got up...

So finding we had a largely shoulder day was.... interesting

Warmup, then
WOD 1 - Ring Dips 5 - 5 - 5 - 3 - 3 - 3  Weighted for those who could
I struggled through with the actual Rings instead of the box dip option

WOD 2 - Dumbell Cleans and DumbBell Split Jerk - reverse ladder
14 - 12 - 10 - 8 - 6 - 4 - 2
Supposed to do the cleans first then the jerks on alternating legs
I started on 12.5kg DBs and then on the last few moved it up to 15kg and lastly 20kg
Whatever weight DB you used ws the score for each set - add these up for the final WOD score
so 12.5 - 12.5 - 12.5 - 12.5 - 12.5 - 15 - 20 = 97.5

WOD 3 - 7 min of Turkish Get-ups
Not nice - right shoulder really starting to feel weary

(I'm writing this later in the day and I'm feeling a lot better now...)

Weight this morning 88.6kg !!

Busy weekend done, now a new week

21 - 15 - 9 - nope, not Fran...
- OHS with 40kg (geez Rx was 60)
- Double Press-up Burpees - they sucked
- 9kg Wall Ball   m'eh

my time sucked 15.35 

Weight for it.... 89.2  I don't believe it!

3 WODs for Thursday

WOD 1 - Back Squat 5 - 5 - 5 - 3 - 3 - 3
3 RM 100kg today

WOD 2 - Pushups with feet up on 2 20kg plates
5 x 10

WOD 3 - 5 sets of 5 + 5
- Strict Pullups
- TTB

Weight this morning 89.4

Fractured FRAN !!

Great class today

Strength Session
4 sets of 3 quick reps Clean n Jerk - I;m still working on technique and a tight hamstring
so 50kg

WOD - Fractured Fran (9 min cutoff)
- 45 Thrusters 40kg
- 45 Pull Ups

tough - DNF 45/30  so missed 15 pullups

Weight 89.4

Goat session and Met-Con - I like these

Got to practice my DUs today plus some HSPU

Then the WOD
3 RFT (15 min cutoff)
- 400m run
- 20 Wall Balls 9kg
- 10 Pull Ups

I RX'd all the way - my leg is still stiff and running is difficult
Time 11.06

Weight this morning 89.8

Star Wars Day and beyond

May the 4th - Saturday Olympic Bar Session
Booked in for this 10.00am class - Very Cool - learnt lots and I was doing a few things wrong...
Most important - the Hook Grip - should be thumb under first then index finger over top

And my transition from first pull to second pull is not correct - my hip torso angle is going wonky - my hips are rising instead of maintaining the same angle.

Anyway - booked in for next weeks one as well

Todays WOD helped build on Saturdays session which was a bonus

Part 1 - 10 x 1 Power Snatch
Part 2 - 5 x 12 Goblet Squats (this started as 10 reps and eventually grew to 18!!)
Part 3 - 3 x 5 Turkish Getups (Shold have been 5 x but the Turkish takes a lot of time and we ran out it...)

Didn't weigh myself... :(

Massive Met-con

Very sweaty session

Shortish warmup then
AQAP 25 min cut off
rounds of 50 - 40 - 30 - 20 - 10
- 9kg Wall Balls
- 24" Box Jumps
- KB Swing - I used 20kg KB

Out of the 450 total reps I got through 340  (All the 50's, the 40's and nearly all the 30's)


Weight this morning 89.2kg

a few goats

Beginning of the class was a goat workout
Pick two goats and alternate practicing them every minute for 10 minutes... nice
me - DUs and Snatch progression

then the WOD was two things - basically strength - I mixed it up
part 1: Weighted Ring Dips - I did Weighted Box Dips 5 5 5 3 3 3  - got to 40kg
part 2: 50 Strict Pull Ups - decided to do Kipping Pull Ups (like a big practice - that was good too)


Weight this morning 89.9... blast that two glasses of wine (and the extra nuts and biscuits)

New Month - better discipline

Met-con this morning
4 min on - 1 min rest - 3 rounds (count total number of reps)
- KB High Pull
- DB Power Clean
- Shuttles
- Wall Ball Burpee

Each min on you move to a new movement  my total 166

Weight this morning  89.5

While out and about this morning started gathering bits for the Pull up rig at home - metal straps for securing wooden top plate, plus some bar fitting for the angle and securing strap.  Will get the bar shortly

Bad Back!!!

Had to no show at the gym today - all night my back spasm made resting difficult, and still stiff this morning.

How did it happen?  Played hockey last night.  Must have lunged and twisted or something and it was sore from about an hour afterwards BUGGER.

My Crossfit fitness should be able to handle playing hockey, but, I'm not enjoying it. I think I'll quit and stay focused on Crossfit

On a good note my weight this morning is back to 89.6kg

No Rep !!!!!

Well - turned up for the 0600 class, and....
No Coach - Gym not open etc etc

Stood around chatting for 15min, then went home.
Checked what the WOD was going to be - a Front Squat session...

Had an early breakfast, read paper - jumped on scales after eating which I don't normally do - surprised 90.3kg  probably would have been 89.? before food and coffee - nice

Oh well - game of Hockey tonight...

Felt good today

Sure I was a little stiff around shoulders, but a good warmup and I was in good shape, and well the WOD was a great test of a few things...

But - the bad news first - my bad food choices of Wednesday... weight now 90.6 bugger


WOD - 20min AMRAP
- 8 Pull Up + Toes To Bar
- 16 Backward lunges with 20kg plate OH
- 24 DU's (but I singled 48 as the scale...)

5 complete rounds

We did a good skill workup which helped get some rhythm in the DU and toes to bar...

All good (tutto bene)

Wednesday WOD

Another gut busting MetCon....

AQAP (20 min cut off)
- 1000m run  (I rowed 1000)
- 50 Wall Balls 9kg
- 40 Chest To Bar (I used red band)
- 30 Dumb-bell Push Press(15 each side)
- 20 Burpees with jump over cone
- 15 V-situps with a weight in hand

time: 19.06  - Bloody hard - I'm looking forward to getting back running

Weight this morning 89.3  mmm small loss

Busy 24 hours

Last 24 hours - 2 Crossfit WOD's plus a hockey game - all on injured hamstring and niggly ankle

Walked into the gym this morning and it was like Grandma - all stiff and sore.  As the warmup progressed I loosened up.  I still have a restricted mobility due to the tight hamstring.  Desperately need some work on this to loosen the fibers etc

Weight this morning - 89.4 still

WOD
All about the Snatch.  Lots of skill work then 20 minutes to do 5 single reps for max.  Doing the full squat snatch.
So I spent my 20min doing lots of practice with only getting to 45kg.  Slowing it down and keeping the weight close to me and fully opening the hips is key for me - plus now getting below the bar and catching in the squat position.  I think my feet are too wide and this causes some instability.

Lots to work on - which is all good

ANZAC week - time to reflect (and look forward)

Nice weekend - albeit wet and cool
Kids finally away for the week.

Not sure what was happening with the eating yesterday - sporadic snacks until a planned evening meal of homemade Pasta with chicken/mushroom/bacon creamy soup thing

Weight this morning 89.4kg - so eating must have been OK !!

Monday WOD

Strength Session plus MetCon

Clean 3 - 3 - 3 - 3 - 1 - 1 - 1  - go for 1RM

For time 5 rounds
- 6 Deadlifts
- 6 Bent Over Rows (Underhand grip)
- 6 Power Cleans
- 6 Thrusters
- 6 Push Ups (Hands on Bar)

Not allowed to drop the bar until the push ups!!!
I did it with 40kg - my time 10.51 - felt like puking after round 3

Goat session today

Goat? you ask - Well it refers to skills that you haven't mastered yet

Todays WOD was (2 things)
20min Goat session
3 x 800m runs timed with 2min rest between

For the Goat session I worked on Muscle Up skills

and the 800m run - I did 800m Rowing (as my hamstring still not up to a sprint run...)

Weight this morning 89.7 (or was it 89.8?)

Ciao

Am I going to do this thing seriously

So - weight today was same as yesterday...

And my injuries (Hamstring/Achilles) is getting better

If I'm going to get better at Crossfit then I need to double up some stuff - I need to practice/Workout at home at the end of the day.

AND, get my diet sorted in the evening.  I'm eating more than I need - not putting on weight but I should be closer to 85kg.  I think a realistic target is 84ish

Today's WOD  7 RFT
- 7  Deadlift (Rx 100kg)
- 7 "L" Pullups

My current injuries don't allow for any Rx Deadlifts... and as for L Pullups - very hard, so it was scaled all the way

60kg for the Deadlift, and green band pullups
Still it took me 11.38 to complete

Took the plunge

Yes - I finally jumped on the scales following Easter.....

90.5kg Sadly I expected this and I admit that I even thought it might be higher given my eating over the last 2 weeks

Crossfit this morning was good, but I'm not up for much with the strained hamstring and dodgy achilles

We did a skill session on Muscle Ups

The WOD : A 20 min AmRAP
- 2 MUs (or scaled 6 PUs + 6 BoxDips = 1 MU - so do this twice)
- 4 HSPUs
- 8 KB Swings

I nearly finished 5 rounds - mucked around a bit. The saw butt/hamstring stopped me from kipping hard and the PU's were all down in bits and pieces, otherwise everything else fine

Diet and strength

So, I'm changing my diet slightly.  I'm going to make sure I have more carbs (fruit and vege) during the day and hoping that this stops the crazy food munchies at the end of the day.

I started yesterday and didn't feel as hungry last night even after hockey (albeit not playing a full game or at the intensity I normally would)

The change... well for a start bananas during the day.  I have eggs in the morning and nuts/protein smoothie for lunch(made with coconut milk and some fruit) and I'm going to increase this by adding one or two bananas.  Plus the normal dinner meal.

Todays WOD - 7 sets of 3 OHS
We did a good warmup and the shoulders were well tired by the end of it

I max out at 50kg.  Given my current injuries of hamstring strain and Achilles tendon I thought that was fine...

Strength WOD "Lynne" today

5 rounds
- Body Weight Bench Press to max
- Strict Pullups to max

Well body weight meant 70kg and I managed sets of 6 and 7 for a total of 33 reps
and the pull ups were strict with a blue band for sets of 5 and 6 for a total of 30

Haven't weighed myself in a few weeks.  I know I have put some weight on....  need something to kick me into gear.  We are away in Auckland for the weekend so difficult being clean eating.  Probably get it together from next Monday

I'm going to struggle

The plan is is to do the WOD's as close to RX as I can.

This will mean that I wont finish many, but it will mean that I will be pushing my body harder.  This will apply to those WODs that are mostly Met Cons (Metabolic Conditioning) plus allowing me to get stronger.

Todays WOD was a good example

AQAP 25 min cut off
- 25 HSPU
- 50 Toes to Bar
- 200m Walking Lunges
- 75 Push Press 35kg
- 150 DU's

I didn't finish - was half way through Push-Press
I did do the HSPU's Rx with a kip.... while many did it scaled from a pike position off a box
I did the Toes to bar

So all good

Reebok Crossfit Canterbury team reults

Men:
Troy Gordon 524
Josh Heke 706
Brad Lenko 737
James O'Meeghan 879
Ben Green 1013
David Lindstrom 1129
Joel Dwyer 1193
Nira Ranasinghe 1560
John Thompson 1570
Jase Keen 1627
Reece Godinet 1924
Dan Moore 2161
Darryl Sutton 3252

Masters Men 40-44:
Paul Roser 58 (1153 worldwide)
 Aaron Duncan 201 (3267 worldwide)
Curtis Marsh 281 (4373 worldwide)

Masters Men 45-49:
Adrian Hewson 22 (666 worldwide)
Brian Reeves 160 (2903 worldwide)

Masters Men 50-54:
Peter Gallagher 21 (624 worldwide)

Women:
Tessa Te Kahu 129
Michelle Nixon 219
 Ebony Hornibrook 322
 Hannah Sjoberg 358
Kelly Cattell 499
Mils Lemalu 591
Kim Kubala 601
 Katie Muldrew 775
Teresa Butler 1026
 Shelley Crowe 1148
Alexis Gray 1974
shar davis 2197

Masters Women 50-54:
Marie Gregory-Hunt 16 (173 worldwide)

... and injurered

Played Hockey last night - warmed up and my ankle was feeling fine... But about 10mins in, the top of my hamstring blew up - strained and maybe a small tear - bugger So no Crossfit this morning, and maybe not tomorrow either

13.5 is done and the 2013 Games Open comp is over

Did I have fun - hell yes!!! I learnt a great deal about myself and teh fitness level that I could achieve, even in this old body I scored 44 - One complete round plus 14 Thrusters in 4 minutes. It was tough Started back into it again this morning - another great XF class small warm up then some skill work (Turkish get-ups and DUs) the WOD 20 min cut off - 400m run (I did a 400m row to ease my ankle) - 20 Turkish Get-Ups with 16kg kettle bell - 40 20kg plate thrusters - 50 Push Ups - 60 Sit ups - 90 DU's I DNF'd was into the DU's with attempts and probably got about 12 done...

Another rest day

Ankle swelling is easing, so getting my mobility back...

Swollen bursa under the achilles tendon

This old injury is pissing me off. It feel like the tendon is being gripped as I try to extend my foot and walk. I'm getting a Ultra Scan on Friday to see what tissues are in play...

13.4 done!

So Easter started with doing the 13.4 Games WOD. 7 min of C&J and Toes to Bar ladder (steps of plus 3) I managed 40 reps. Very pleased with my C&J technique which saved my forearms from burning out. No other exercise over Easter. My archilles/ankle is very sore. I'm at the doctor now as I need to start the process of getting it fixed. Need that mobility Good but tough WOD this morning (5 rounds) - 7 MU - 21 SDHP Scaled the MU with 4 rounds of 6 PUs+6 Box Dips So I didn't quite make 3 rounds in the 15min cutoff Feelings little jaded as not much sleep

Strength Session - another good one

So, it was a couple of PRs Back Squat 1 rm finished on 115kg (hadn't recorded a 1 rm before...) Press 1 rm - 55kg Deadlift 1 rm - 150kg up 5kg from 2 weeks ago.... my weight. 88.9

Kipping HSPU's - cool

I had been looking at Hand Stand Push Ups (HSPU) and how to kip them. Watched a bunch of youtube vids etc So, the WOD this morning had us practicing just this - perfect... AQAP - 20 HSPU - 30 Pull Ups - 40 KB - 50 Sit Ups - 60 Burpees The full Rx of this was +10 reps on each... My time 18.10 From movement perpective I RX'd all except the KB - which I did with 16kg, a bit light but it did save my back Weight this morning (yes braved the scales) 89.2 !!! OK a little less than what I expected following the bad eating weekend

Short Week B4 Easter

Start of short week. This morning... "Elizabeth" 21 - 15 - 9 - Power Clean (used 40kg RX is 60) - Ring Dips (I scaled to box dips with feet up on MB) Blasted this in 5.30 No weigt score this morning - been eating bad all weekend

Day after 13.3

13.3 was a lot harder than expected... 150 Wall Balls took me 11min 11sec I started well with a set of 25, then trying to repeat that got to 15 (total of 40) and I felt sick at the thought of not being even a third of the way through... So sets of 10 with short rests - this took up lots of time.... I did set out to not drop the ball - so I didn't expect for one missed catch Managed 8 double skips in the remaining time. If I had another minute then I could have bashed quite a few of these... Oh well, lets hope the others in my age group struggled with this Final score 158... And today, my thighs are really sore, and around my shoulders and back.... My ankle held up well, but this maybe cause I didn't get much time on the skipping. Diet wise, It's been a couple of bad days... So from tomorrow it's staying real clean, and keep the energy levels high for 13.4 which we are doing Thursday night before Easter... Ciao

13.3 prep going badly

Started my DU Skipping practice last night. Lots of jumping etc and getting a flow on, but the elusive DU's in a row still not happening Some glimpss of progress, but... This morning woke with my right ankle Achilles all sore and slightly swollen. An old injury that haunts me.... So some drugs, and stretching and the mobility is coming back. 13.3 is AMRAP 150 Wall Balls 90 DUs 30 Muscle Ups A 12 min time limit My goal is to get through the DU's, but hey.... Initial plan 10 sets of 15 Wall Balls At this stage 9 sets of DU attempts in a 1 DU and 1 SU pattern - will see what I can master today Will I get to MU's - probably not, but if I work on loosening up the calf muscle and a bit more practice then the DU's are possible My weight 88.0kg - that pint of beer and chips .....

Was that fun?

Not sure if fun or not.... WOD AQAP 17min cut off 150 KB swings 5 Burpees on the minute every min (and to start....) My time 15.50 - I used a 20kg KB My weight: 87.4

Thought I would take it easy today - did PR

Well, well, well... Strength session today plus a small finisher 5 sets of 5 reps Back Squat 5 reps is a telling mark, you get to the 3rd OK but the 4th and 5th suck! My previous PR for 5 rep max was 85kg - now its 95kg !!! go figure Finisher was a 3min AMRAP - 5 Burpees - 10 KB I didn't do many... Weight this morning 87.6

Tuesday already!!!

Well this new week has rushed in already... Monday: 6.00am WOD 5 rounds for time with 15min cut-off - 15 Clean with split stance Rx 50kg, I did 40kg - 21 Pull Ups first round without band, and the rest with Only managed 4 rounds. The 15min cutoff was imposed to get two heats as the numbers too big to all be doing it at once... Weight: 88.1kg This morning (Tuesday) Strength Session 3 sets of 3 Press overhead and then Push Ups to failure My shoulder was feeling a little damaged from yesterday - only managed 55kg AQAP 3 rounds - 10 Thrusters Rx 60kg, i used 30kg - 50 DUs - I singled 150 time 6.40 Weight: 87.8

13.2 DONE!!

Well the prep paid off, plus I was in the last heat so got to see how others were tackling it Strategy of stepping up and down on for the Box Jumps paid off - didn't need to rest - kept a reasonably good pace. managed a score of 207 - just 3 box jumps short of the target 7 rounds... I'm happy Ciao

Rest day feels restless

Strange not doing anything more than walking the dog... So decided to change that. I'm going to go to the gym and do some prep drills for tomorrows 13.2 Games WOD. Find out how the 52kg weight feels. Practice the push-press, and Deadlift Then do some box jump drills starting from a small height and work my way up.... Weight this morning 88.5 - nice consistency..

Time trials - 400m

Well we all think it's only 350m but hey - it's the same distance for each run....

After a good warmup it was 4 x 400m sprints with a good 3min rest in between

my times:  1:05 - 1:04 - 1:03 - 1.04
Good consistency...

Then a finisher of 6min of one min on and one min off of SDHP (Sumo Deadlift High Pull) 35kg
Total 64 reps - shit a min of these is hard work....

The girls had a 20kg bar and smashed out 135 reps !!


Weight this morning 88.7

Wow - A new PR

Todays WOD - A strength session

A good warmup too....

Dead Lifts
Sets of  3 - 2 - 2 - 2 - 1 - 1 - 1- 1 - 1
Started out on 100kg and the three of us (Me, Andy and Matt) moved it up to over PR territory by the end of sets of 2.

Finishing weight 145kg !!!

My own weight this morning - 88.6  not bad considering how badly I ate last night :(

Ciao

"Angie" - well half of it

Todays WOD "Angie"

AQAP (22 min cut off)
- 100 Pull Ups
- 100 Push Ups
- 100 Sit Ups
- 100 Squats

I eventually scaled to 50 of each and that took me 17.54 
The pullups need to be easy if you going to Rx this one...

Weight this morning 88.4

Crossfit Games 13.1

Really enjoyed my Saturday 13.1 WOD

17 min cutoff
40 Burpees / 30 Snatch 35kg
30 Burpees / 30 Snatch 60kg
20 Burpees / 30 Snatch 75 kg
10 Burpees / AMRAP 95kg...

It was tough and I learnt a few things....  Better preparation!!!  Even though the second weight was a PR for me - it was possible that I could have done a few of these - I had enough time

I got up to 100 reps (40 + 30 + 30)  and had more than 6 minutes remaining.  I tried a few at 60 but no good.  Later watching others do this weight I realised that I wasn't using a good technique - in fact very bad.  The 35kg weight can sucker you into poor form as its a relatively easy weight to snatch.

Anyway - I'm happy

Today (Monday)
12 - 15 - 9  did it with 45kg (Rx was 52...)
- Power Cleans
- Thrusters

My time 10.54

Weight this morning 89.0kg  - OK lets get this down - I suspect I'll want to be lighter for the next 4 Game WODs

Rest day before 13.1

I have a little muscle soreness and I can feel the effects of resting starting to replenish/restore/Freshen me up

I have a Big Hairy Audacious Goal (BHAG) for the 13.1 Open workout

I'll get to 100 - Can I get through the next 30.... and if so then I have a chance of 150...

Not sure what my weight is.  I feel good - clothes all feel the same.  I'm aware that my body is changing shape as I get stronger and start to build muscle around my shoulders  - so my weight is staying up a little bit

Ciao!

Thighs are sore - but still went :)

Sore thighs.  Tuesday lunges punished my thighs...

I went today hoping that it wouldn't be a huge leg day....

Lucky

20 mon AMRAP of "Cindy"
- 5 Pull ups
- 10 Pushups
- 15 Air Squats

got 12 rounds in... Rx'd it
Thighs were tender so didn't push the squats.  If I had I might have manged a round or 2 more

The finisher was a Handstand for a minute - easy! - most everyone else fell short Interesting...

Weight this morning - well the scales were being a prick - 89.4, but I don't think so....

hump day workout

Another great class this morning - feeling very sore from yesterdays lunges etc

Extensive warmup - which was good

WOD 4 sets of 8 reps
Clean and Press (as in STRICT PRESS) so weight had to be what I could press
first set at 40kg and did the rest at 45kg

The 3min finisher ended in teams of 2 doing 6 mins of wall Balls
Andy and I swapped every 10 reps - got through to 158 !!  Very sweaty

No weigh in this morning - maybe tomorrow...

argh - Tuesday

Crossfit Open starts later this week.

We get it Thursday afternoon at 2.00pm  13.1 ??

today - 20 min AMRAP
- 20 lunges holding 20kg plate overhead
- 20 24kg Kettle Bell swings
- 20m "Farmers" Walk holding  2 20kg plates (one in each hand ) by squeezing plate between fingers

I would have RX'd this but the Farmers Walk a bit tooo hard... The amount of squeeze needed was huge - it realy slowed some of the young fit guys.  I did it with 10kg plates and went OK - probably could have done it with 15kg plates but they were all taken

I managed 5 complete rounds and 20 + 7
Fantastic sweat!!

Weight this morning 88.4  - good maintenance. I think I would have to get strict with my evening diet to really knock this number down

A new week and Start of "The Games"

Monday - Good WOD today...

Weight 88.4, and on Friday it was 88.3 - So the weekend didn't hurt me...  :)

Back to today...

Front Squat - 10 sets of 2
The idea was to find your near max rep and say with it - and quick turn-around, less than 60sec break between sets.
Did the 10 sets with 80kg - Cool !!

Finisher "Annie" with 9min cut off - DNF !!!  bugger - got close
- 50 - 40 - 30 - 20 - 10   Double Unders and Situps.  I singled and the scale was twice the number

Back in to it

A week off doesn't seem to make too much difference.

I have done 3 crossfit classes in a row and feel good. I'm tired after all the Dad stuff, however it is therapeutic.

This mornings WOD - all strength

Press 3 sets of 1 rep - find max  60kg - very hard - just arms/shoulders
Push-press 3 sets of 3 rep max 75.kg - the dip and drive really helps
Push-Jerk 3 sets of 5 rep max 75kg - 5 reps made it harder I failed on the 3rd set 5th rep going for 77.5...damn

No idea what my weight is at the moment... been eating all sorts over the last 2 weeks.  People feeding us etc

Ciao

Been a sad week

My Father passed away last week.  He was 74 and an evil melanoma stole his life.  I will miss him.  I was looking forward to sharing quite a few more years with him.

So - life goes on.  Back into routines, work and Crossfit etc

In Ashburton

In Ashburton.  To be with Dad.

Called in to CrossFit Ashburton and asked if I could join in....
So I rolled up to the 5.45am class.  Just 5 of us plus Coach Ben

Standard crossfit structure

After the warmup we did some Power Snatch drills

WOD AQAP
- 200m run
- 25 sit-ups
- 25 Power Snatchs. I did it with 35kg
- 400 m run
- 50 air squats
- 400 m run
- 25 sit-ups
- 25 Power Snatch
- 200m run

My time16.48

New Week - feeling OK....

I wondered if I could backup the last week with another 5 session week, so here goes... day 1.

I did some running in the weekend and physical yard work so wasn't slothful during the 2 days off....
A few Pullups, Double Under practice as well

Monday mornign WOD
AQAP in teams of 2 - 3 rounds of
- 500m row
- 400m run

Andy and I time: 12.50 ... fair...

Afterwards did some 40kg Thrusters for practice

Weight this morning 86.6 - nice start to the week

5 days in a row....

Cool - managed 5 days in a row and feeling a little muscle weary around the shoulders.  I'm not feeling the pain that I experienced last year when I tried 5 days a week.  I think this down to being more flexible now and the ligaments/tendons aren't being strained the same, so its just muscle work...

Strength Class
Weighted Pull-Ups
5 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1 - 1 - 1
Managed to do these use underhand grip and 5kg then 8kg and finished with 10kg Dumbbell

Finisher: AMRAP 10min
- 10 Pistol Squats
- 10 Knees to Elbows
- 10 Clapping Pushups

Managed 4 complete rounds...

Weight this morning 88.0  not bad given the dinning that M and I did last night for Valentines day

Ciao!

Valentine Day

The WOD today was called "Valentine Day Massacre" ....

4 min Sumo Deadlift High Pull (SDHP) - 40kg 50
3 min KB Swings 24kg 35
2 min HSPU 12
1 min Burpees 15

Number of reps equals score: 112

Weight this morning 87.7

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

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

tired today

Need to sort out the number of hours sleep I get each night.  I enjoy the 6.00am class, but getting up at 5.30 each morning leaves me with not enough hours of sleep...

Yes - I need to go to bed/sleep earlier...  But I want to share time with my partner and she is more of a night owl


Today
Standard warmup - not sure I'm liking this.  3 days in a row doing exactly the same.....

WOD - AQAP 5 rounds
- 9 Dead lifts
- 6 Hang Snatch
- 3 Overhead Squat

The Rx weight was 60kg Men and 40kg women - Too hard for me, the Hang Snatch would be difficult enough
I setup a 40kg bar (Noticed the newbie kid did same but half way thru knocked it down to 30 and still struggled)

My time 8.34 - and sweating hard

Finisher: AMRAP 10min
- 10 Burpees
- 30 DU's or 20 DU attempts

Managed only 3 complete rounds - bloody DU's  I occasionally got a run of DU attempts but couldn't get any long flow to it

Weight this morning: 87.1 again - not bad given the shit I ate last night