3×3 Push jerk (Warm up sets)
3×5 Push/Split Jerk (Work sets 40kgs)
Every 50 seconds for 4 rounds
4 KB swings 16kgs
16 KB swings 16kgs
I think today was a good day at the box. It was a warm and sunny day in London and we were quite warmed up even before heading to the WOD. Looked deceptively easy, but my experience with Crossfit it that you get bitten in the behind by anything. This one was no different. I stormed through the first two rounds but started slowing down after that. I ended up doing five rounds, after thinking at one point that I might be able to do 6 rounds. The pull-ups did me in in the last 2 rounds and the KB swings were taking a toll on my shoulders and grip (had a bit of a problem with them on the last workout). But after being a lazy ass for the last few days I was happy. I even left a nice sweat angel on the floor.
Post WOD stretch - photo courtesy of Tinay Salvador
leg swings front/side
10 KB swings (8kg)
5 push ups
Returning from London, I had no idea how I was going to continue my training for EBC. I visited the usual Crossfit sites in Ireland to see if I can somehow try and travel to their box even if it would be inconvenient. Somehow, I ended up finding Ronin Crossfit, Dublin’s newest CrossFit affiliate. How lucky am I?
They run free introductory sessions every Saturday so I attended that with Joel, having brainwashed him into the CrossFit way (we blame Allan). I thought it would be a light WOD, but halfway through, I started doubting what I could do. The Kettlebell swings were particularly hard for me and I’ve never had a WOD that required running, so that threw me off as well. I ended up doing 5 rounds plus 10 KB swings. It was disappointing I think considering I’ve been training for a month.
I’m signing up and starting on Monday, hopefully everything goes well.
Bought a Hasselblad 500 c/m as a gift to myself, these are some pictures from the first 2 rolls. I’m a bit gutted with some light leaks on some of the pictures, I’ll have a quick chat with the store to see if what the probable causes are (could be my fault). Overall I’m quite happy with the outcome. Film is Fuji Pro 160NS.
I was scheduled to go back to the box today, but I just decided to hold back a bit. I’m not feeling quite well and don’t want to get sidetracked again. Train smart. Rest is training.
Straight up WOD
5 Push ups
4 Medicine ball cleans
2 Push jerk (30kgs, 40kgs, 45kgs)
1 Split jerk
3 rounds – Single max Split jerk (60kgs, 70kgs, 75kgs)
12 min AMRAP
4 Thrusters (40kgs)
This was a long but fun day at the box. The first bit was fun and flew past the running bit and push-ups. I did take a bit more time on the cleans just to get the technique right. The second bit was good too as again I worked on my technique and for some reason I got better as the weights stacked up. I did have a brain fart for the last round and didn’t give enough hip drive so that was a ‘no rep’.
The AMRAP was both fun but tiring. The 4 reps made it easy on the mind but the pull-ups and the weight on the thrusters took its toll as the rounds piled on. The way this one was broken down was that you essentially did Fran if you did 11 rounds. I think I managed 6 or 7, I stopped counting on round 4 and just got on with it. I still need to work on my thrusters (the last time I did it, I whacked myself on the chin).
We ran out of time but luckily everyone on the class was game to try out handstands so Andrew invited the next class to do the handstands with us as an overlap.
I believe I am getting back into this whole metcon workouts and hopefully I improve a bit more in the coming classes.