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

A little sore today...

Getting back into Crossfit was always going to be a sore point...

Shoulders are feeling yesterdays swinging from the bar....

Today was a straight out weight session

After the warmup

Strength Session 1
Thrusters from the rack
7 sets of 2
I pushed it up to 65kg - staring to lose form at that weight - managed the last 4 sets at this weight

Strength Session 2
3 sets of 8 (can't remember the name) Bent over rows...
Did last set with 60kg


Weight this morning 87.1  

Week of exercise planned...

Start of the new week.

Crossfit planned for 4 times this week starting with this morning

WOD AMRAP 20min
- 18 24" Box Jumps
- 15 TTB
- 12 Pullups

I Rx'd it so it was tough going - 3 rounds only for me

Weight this morning:  87.6kg  good stuff!!!

First class back... Yahoo

6.00am Crossfit

A few changes at the "box" - seems the warmup is set at the beginning of the week and ...that's it.  That will be interesting to see how that goes

Strength session
5 set of 1 rep Clean and Jerk
Max'd at 70kg

WOD
3 rounds of dumbell Cleans and weighted squats using same DB with following sequence
- 8 Cleans + 5 Squats
- 5 + 3
- 3 + 2
- 2 + 1

Finished in 12.33  I used a 12.5kg DB for first 2 rounds and then a 15kg

Finally jumped on scales...... 89.5  whew - wasn't over 90

and still injured....

My right foot looks like an extra from The Hobbit (minus all the fur)

so its onward with the diet and maybe back to the gym at the weekend...

Still injured

Well the diet wagon is underway and I can tell already that it feels good

My right foot is still too swollen to fit a shoe and while the drugs are helping it will probably be a couple more days before I can step into the gym - No helping my sanity....

Ciao

2013.... back on the "wagon"

Well, I gave the xmas spirit a real nudge.  So for the last two weeks I have pigged out out on chocolate, wine, beer and the occasional burger (no Pizza - I have standards!!)

My weight is up - but I'm not going to find out just how much until I have been back on healthy eating for a few days - This will lessen the shock.

I did one last WOD before the break - on the 22nd
12 days of Christmas WOD -25min cutoff (my memory of this is sketchy)

- 1 Burpee
- 2 Weighted Lunges (10kg)
- 3 Wall Balls
- 4 Ball Slams
- 5 Mountain Climbers
- 6Kettle Bell Swings
- 7 Thursters
- 8 Push Presses
- 9 Back Squats
- 10
- 11
- 12 Weighted Situps

I got half way through day 11 - shit it was nasty hard

Over the New Year period I tried to get in a few WODs that don't require equipment etc
Damaged my Big Toe going downstairs and that had to end - On top of that the toe injury morphed into gout (ouch) - a few sleepless nights

Target this year - Primal eating habits and 82kgs or less (a ripped torso!!)
I have promised my partner that I will have a glass of wine with her as she thought I was very boring and grumpy during the 6 week Palio challenge without it.  Primal eating will follow Mark Sissons Primal Blueprint structure (finished the book a few days agao so I'm all primed)

Anyway - the Blogg will continue to track my progress from both a fitness and health point of view

Ciao!