This week’s going to be fun

Warm up
Hip mobility

Strength
10 x 3 Power Clean @ 60% 1RM (A:50kgs, S:30kgs)

WOD
5 rounds
24 Sit ups
12 Box jumps
6 Sumo deadlift high pull (42.5kgs, 30kgs) Rx level 3

Socs and I signed up for today’s Level 2 class as we decided to try the 4 day a week training schedule. And given that we’ll be heading back to the motherland this weekend that means 4 consecutive days of working out. Fun.

We decided to alternate L2 and L3 classes to ease our way into this, but at the back of my mind I always thought we’d get close to L3 Rx weights anyway (so there you go Kat, you didn’t really force me…this time around).

Never liked SDHPs for some reason, but loved the programmed WOD. The numbers felt right so you just got your head down and did the work. I might have lost a bit of time on the sit ups as I was slipping on the mats a bit, and I might have over counted one round by 4 sit ups. I also split the SDHP on the middle rounds, which was stupid as I could easily do them unbroken. Like I said, I really don’t like them. Socs managed well despite losing time on the sit ups. She finished 11m15s, I finished 10m49s

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Just glad to be back

Warm up
Star run (400m)

Strength
EMOM 6 mins – 4 Clean and Jerk (40kgs)
Max Deadlift 90% 1 rep working max (90kgs)

WOD
10 rounds
10 sit-ups
10 walking lunges (with 20kg plate overhead)
plus 1 mile cash out

It has been a while since I was back in the box. I had a bit of an ankle injury and decided to give it a rest for a while. I have been riding my bike around the area but nothing huge (dropping off old clothes for recycling and going to the shops). And Socs and I have been in the climbing gym on the weekends.

Needless to say I took it relatively easy on the session. In retrospect I could have probably done 50kgs on the clean and jerk but 40kgs was heavy enough to get me breathing harder yet focus on the technique. I was quite happy with the deadlifts, did 8 and failed on 9 mainly due to grip.

Hated the run part of the workout, I was keeping an eye out for my ankle and had a bit of cramping at the beginning. Finished with the slowest time of the DAY! But all is good, ankle doesn’t feel worse for wear and at least I can go back to training now.

Boracay Body Part 7: No sitting down

Strength
3×5 Deadlift (90kgs)

WOD
5 – 3 minute rounds
10 Pull ups
15 Ring Dips
20 Jumping Squats
Max Sit ups (score)
40 second rest

I as a little disappointed that it was another round of deadlifts for the strength session but since we haven’t done 5 reps for each work set I figured it was nice to know what my 5RM would be. It definitely is more than 90kgs, I just wasn’t sure how far I could go. Maybe next time I’ll try to see if 100kgs is more closer to what I can pull.

The WOD was another of Colin’s classic with fixed rest intervals. I managed to do a bit more pull-ups than the last time as my hands are now healing better. The ring dips where definitely a weakness as well and had to use bands on the second round. I managed to score a total of 72 (28, 19, 13, 6, 6).

Socs did the foundations class as she is still slowly getting back in the saddle. 21-15-9 WOD with Power cleans (28kgs) and situps. She finished 6:47 with excellent remarks from the coaches on her form. Can I just say I initially taught her how to lift weight correctly? (Or as correctly as I knew then)

Third in a Row

Today was my third consecutive workout…a first since I started Crossfit as I’ve always just planned for 3x a week.  Allan has told me before that we should increase our workouts once we hit September for a month.  Something about hitting our peak around the time we’re on our trip.

Warm Up:
5 minutes of skip rope plus the usual suspects:  leg swings, bootstrappers, rollovers, arm circles

Strength:
Deadlift 3-3-3-3-3 (40kgs)

WOD:
50 squats
50 sit ups
50 double unders (150 singles)
50 walking lunges

Skill:
Hollow Body Push Ups

Took it relatively easy on the deadlift as I wanted to make sure I had enough strength left for the WOD.  Its daunting just thinking of the sheer number of reps that we had to do (yes, its less compared to other workouts, but still…).  My plan was to go as fast as I could on the squats and the skip ropes as I knew that the lunges would get to me. Continue reading

What’s Yours Isn’t Mine

You’d think that I know that by now.   Actually, I do.   But sometimes I slip, I’m only human.  Yesterday’s workout felt a little bit weird for me.  I normally start by dreading the whole thing but I always end up happy with the results — even if I didn’t do too well.  You know, exercise and endorphins and all that.  Yesterday after the workout I felt…well, okay.  My results weren’t bad.  They were…okay.  Continue reading