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...
30 October, 2013
24 October, 2013
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
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
22 October, 2013
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
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
21 October, 2013
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
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
18 October, 2013
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)
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)
17 October, 2013
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
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
16 October, 2013
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
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
14 October, 2013
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
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
09 October, 2013
"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....
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....
03 October, 2013
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
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
02 October, 2013
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
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
01 October, 2013
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
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
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