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