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