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!

Day after the Last Official day

Well I'm in at work....

Sending some emails, wishing clients a Happy Holiday season and letting them know when we are back t work..

I did the 6.00am class this morning - it was a warm start to the day

Just a fun warmup and then the WOD

WOD - AQAP
- 20 Power Cleans - 45kg
then 4 rounds of
- 12 KB Swings - I did it with 16kg :)
- 8 Burpees
then finish with
- 800m run

Sweaty!!!  My Time 10.40 (I think)

Didn't weigh my self - Had a bad food day yesterday - so its full on Paleo for the next few days - will check it again Monday