Back in to it

A week off doesn't seem to make too much difference.

I have done 3 crossfit classes in a row and feel good. I'm tired after all the Dad stuff, however it is therapeutic.

This mornings WOD - all strength

Press 3 sets of 1 rep - find max  60kg - very hard - just arms/shoulders
Push-press 3 sets of 3 rep max 75.kg - the dip and drive really helps
Push-Jerk 3 sets of 5 rep max 75kg - 5 reps made it harder I failed on the 3rd set 5th rep going for 77.5...damn

No idea what my weight is at the moment... been eating all sorts over the last 2 weeks.  People feeding us etc

Ciao

Been a sad week

My Father passed away last week.  He was 74 and an evil melanoma stole his life.  I will miss him.  I was looking forward to sharing quite a few more years with him.

So - life goes on.  Back into routines, work and Crossfit etc

In Ashburton

In Ashburton.  To be with Dad.

Called in to CrossFit Ashburton and asked if I could join in....
So I rolled up to the 5.45am class.  Just 5 of us plus Coach Ben

Standard crossfit structure

After the warmup we did some Power Snatch drills

WOD AQAP
- 200m run
- 25 sit-ups
- 25 Power Snatchs. I did it with 35kg
- 400 m run
- 50 air squats
- 400 m run
- 25 sit-ups
- 25 Power Snatch
- 200m run

My time16.48

New Week - feeling OK....

I wondered if I could backup the last week with another 5 session week, so here goes... day 1.

I did some running in the weekend and physical yard work so wasn't slothful during the 2 days off....
A few Pullups, Double Under practice as well

Monday mornign WOD
AQAP in teams of 2 - 3 rounds of
- 500m row
- 400m run

Andy and I time: 12.50 ... fair...

Afterwards did some 40kg Thrusters for practice

Weight this morning 86.6 - nice start to the week

5 days in a row....

Cool - managed 5 days in a row and feeling a little muscle weary around the shoulders.  I'm not feeling the pain that I experienced last year when I tried 5 days a week.  I think this down to being more flexible now and the ligaments/tendons aren't being strained the same, so its just muscle work...

Strength Class
Weighted Pull-Ups
5 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1 - 1 - 1
Managed to do these use underhand grip and 5kg then 8kg and finished with 10kg Dumbbell

Finisher: AMRAP 10min
- 10 Pistol Squats
- 10 Knees to Elbows
- 10 Clapping Pushups

Managed 4 complete rounds...

Weight this morning 88.0  not bad given the dinning that M and I did last night for Valentines day

Ciao!

Valentine Day

The WOD today was called "Valentine Day Massacre" ....

4 min Sumo Deadlift High Pull (SDHP) - 40kg 50
3 min KB Swings 24kg 35
2 min HSPU 12
1 min Burpees 15

Number of reps equals score: 112

Weight this morning 87.7

Strength and technique WOD today

10 sets of 2 rep Push-split Jerk (Off the rack)
The 10 sets allowed a long build up but it got tiring towards the end.  I stopped at 70kg at around the 7th set and focused on getting technique better

Weight this morning 88.1kg