Catch Up Before Easter

Counting up: Days 5 thru 10  — This past weekend, I tried my hand at even more cooking and baking.  I made my first ever Banana Nut Bread! (Applause please)  However, these are Paleo, again so the texture was a bit different from what I’m used to.  I think I may have undercooked it a little, but overall, better than what I expected considering its the first time I’ve ever made bread.

Voila!  The finished product:

I know I’ve been bad at updating my workout logs, but before I do, my most important news:   Allan arrives tomorrow to spend Easter weekend here with me 🙂

Okay, now on to the workouts from Monday and today:

Boracay Body Part 5: Disappointed

Warm up
Crossfit London UK Yoga session

Strength
Deadlift 2-2-2-2-2 (max at 110kg on last 2 sets)
In between sets
2x weighted pull-ups
3-4x KB snatch (left/right)

WOD
20-16-14-12-10-8-5
KB Snatch right arm (16kgs)
KB Snatch left arm
Push ups

I was pretty chuffed at seeing the deadlift part of the strength session as I recently was looking at my numbers and figured out why I wasn’t improving. I knew I had to pull 110kgs at least 2 reps so that was the target, and luckily I was able to do it on the last 2 sets. I think I might have been able to push it to a new 3RM! In between sets I was testing out the KB snatches as well and decided I will go for 16kgs for the WOD with a 12kg kettlebell on the side just in case.

Let’s Do This

We spent about an hour planning our goals for the year over coffee and then headed off to the box for the first workout of the year.

Warm Up:  5 minutes or so on the skip rope plus working the floor with high knees, high kicks, bear crawls, etc

WOD:
20 minutes AMRAP
20 double unders / 60 singles
20 push ups
20 wall balls

Last week’s workout had wall balls included and they seemed pretty manageable at the time, especially for Allan who rarely incorporates them on WODs.  Today however was a different story.  Coming straight from push ups to wall balls were a killer, I definitely felt both on my shoulders and upper body.  Before we started I jokingly said I’d end up doing 4 rounds, thinking that it was too low a target for the met con.  On my second round and on the push ups, I started thinking I would be lucky to have four.  The goal-setting session helped boost my drive though, as I dug deep and did not resort to doing push ups on my knees (although my form could’ve been better I think).  About 30+ seconds left til it was over, I rushed to get my wall balls in and ended with 5 rounds in total.  Allan was close with 19 wall balls short of 5 rounds.

I won’t publish my goals for this year (target 1 RMs, etc) as its too embarassing…but I will post when I’ve reached them though 🙂  Bring on 2012!

Catching Up

I’ve been lazy and didn’t blog about my last two workouts.  I need to do it today, otherwise I’m making it three unblogged workouts and next thing you know, I won’t be blogging at all!  So…here are the last three workouts in order (I hope I remember them right)

Warm Up Sessions for all three:
Mix of runs, wall squats, back extensions, dislocates and leg swings

Tuesday

Skill:  Power Cleans
WOD:  5 rounds of —
Max Push Ups (10 reps min)
Max Pull Ups (4 reps min, blue band)
200m sprint
“Finisher”: 1500m row (per team)

Wednesday:

Skill: Handstand holds
Strength:  Squat Clean (30 kg)
WOD: 7 minutes AMRAP —
7 hang power cleans (15 kg)
10m handstand walk

Friday
S-WOD (Strength WOD)
Deadlift 3,3,3,3 (55kg)
Strict Press 3,3,3,3,3 (25kg x 3, 27.5kg, 30 kg)

It really is different if you don’t blog everyday, I feel compelled to write down everything I thought pre, during and post workouts…but I won’t.  Otherwise, even Allan would get bored reading it.  I will instead list down the major thoughts I had for these workouts:

Just can’t get enough

Warm up
3 rounds
30 secs each leg Samson Stretch
10 dislocates
10 jumping squats
10 sit-ups
3 pull-ups

skills
Handstand
Handstand push ups

WOD
Modified JT
15 minute cap
40 double unders buy in
2-4-6-8-10-8-6-4-2
Handstand push ups
Ring dips
Hand release push ups
40 double unders buy out

I got the inspiration for the title of this blog from the workout music that was playing around the 2nd or 3rd round of handstand push-ups, ring dips and hand release push-ups. Needless to say, it was all about pushing your own body for today’s workout.