The Balancing Act

Darrenon91

Hey all, so I have always wanted to start one of these mainly for accountability and something to look back on, and as I suffer from my first crossfit session I believe this is the best time.

The title - well I am a keen gaelic footballer and have up until this year been part of an intercounty set up. I am training once/twice a week with a local team I have been gym goer for the last year now and now I feel like a change, and this is where crossfit comes in. Balancing these will be my greatest task.

About me, well im 6'7 and currently 103.5kg and my goals are broad yet attainable. I want to win a county chamionship with my home team (lost final last year) and better myself in every aspect of crossfit, mainly strenght and mobility. Current maxes sit at 100/130/175 (bench/squat/deadlift).

Jesus I am rambling, anyways im going to post workouts, times, how I feel pre/post football trainings and games, that kinda stuff.

Last nights workout
5 rounds for time:
5 front squats 65Kg
25 wall balls 20lbs ball
25 abmat sit ups
15 pull ups
Time: 28.43

Onwards and upwards.

MightyMandarin

Darrenon91 wrote: »

About me, well im 6'7 and currently 103.5kg and my goals are broad yet attainable.

Well f*ck me I wouldn't want to face you on a GAA pitch that's for sure :pac:

Darrenon91

MightyMandarin wrote: »

Well f*ck me I wouldn't want to face you on a GAA pitch that's for sure :pac:

I suppose i will take that as a compliment anyways :pac: the height helps.

Darrenon91

Last nights crossfit session was alot of gymnastics and all my flaws came out pretty quickly. Wrist mobility is borderline non existant and as for handstands, I have a long way to go.

We then tested 1rm strict press. Hit 65kg which I was happy with considering my shoulders were beat.

WOD
12 mins:
800m run
300/600 Double unders/single
Row for calories in remaining time.

I cannot do double unders yet which Im expecting to take alot of time to get used to.

Row for cals - 73. Very happy with that.

Today I rest and fuel up. Championship first round tomorrow

ninamc

Will be following your thread and see how you get on with the Crossfit. Am toying with the idea myself, just the whole gymnastics thing is the only thing putting me off. My mobility/flexibility and inability to even walk in a straight line are telling me not to do it But the fact I could have 3 serious workouts done a week, that only takes an hour would be a godsend for me. Plus, I play Camogie so the cardio side would benefit me as well. Decisions, decisions.

Darrenon91

ninamc wrote: »

Will be following your thread and see how you get on with the Crossfit. Am toying with the idea myself, just the whole gymnastics thing is the only thing putting me off. My mobility/flexibility and inability to even walk in a straight line are telling me not to do it But the fact I could have 3 serious workouts done a week, that only takes an hour would be a godsend for me. Plus, I play Camogie so the cardio side would benefit me as well. Decisions, decisions.

The gymnastics is the fun bit. you really find out where your tight and what you need to work on. Finding out last night that my wrist mobility is non existant is something i probably never would have known. Fixing your mobility will benefit your camogie long term in terms of speed and power. Thanks for following, im enjoying it but lets see what next week has in store

Darrenon91

Rested Friday as stated and woke up saturday feeling fresh and ready for the game.

Game did not go to plan though. Lost by two points. Felt just not right for most of the first half so still have a good bit to do fitness wise. Stayed in saturday night after which is unusual but just wasnt up for it.

Felt like I needed to do something sunday before I returned to dublin so I hit the gym:
DB Flat Bench - 5*8 @ 35kg
Incline BB bench - 5*8 @ 65kg
Dips 4*8 BW
Chest Press 5*8 70kg.

Feeling determined today. Crossfit tonight

Darrenon91

Crossfit last night was extremely enjoyble. Long stretch, strenght work and a quick intense wod.

Strenght work was DB shoulder press 3*8 each arm. 20kg
+ 3 sets of stritch pull ups - For me this was 7,6,4. Id like to think its my weight thats holding me back on these but its something I really need to work on.

WOD - 3 rounds for time:
25 American Kettle Bell Swings 24kg
15 ABMAT sit ups.
TIME: 3.59 - Happy with this - that kettle bell is heavy.

Friends are preping for a competition so they were getting in an extra wod after class. I couldnt say no.

21-15-9 reps of each:
Wall Balls 20lbs
Box Jump overs
Time: 4.42

Really enjoyed last night. Ps. sorry for the long posts.

Darrenon91

Hit a double session at crossfit last night. Football team I train with have a midweek game so doesnt look like I am going to get a football session in.

First hour was a weightlifting class. I spent the hour working on my snatch. I already know this is going to break my heart. The mobility needed is just not there at the moment, but im determined to work on it.

Second hour was strength following by a wod.
Strength was back squat:
10-8-8-6-4-2-2
Went like this - 10*60kg 8*75kg 8*80kg 6*90kg 4*105kg 2*2*115
Happy with that I havent heavy squated in a while.

WOD
400m run
50 wall balls 20lbs
50 box jumps 24'
400m run
TIME: 8.44
Nailed that wod

Darrenon91

Did a double session again last night after I rested wednesday. First session was gymnastics working on grip strength and muscle up progression. Grip strength is something I never really worried about in the gym but this is a different story at crossfit. My hands are sore today. Nailing a muscle up will be so rewarding though.

Second hour was again strenght followed by a wod.
Bulgarian Split Squat 5*5 - 40kg.

WOD:
10 minute AMRAP (as many rounds as possible)
6 ground to overhead (snatch/clean + push press) 40kg
200 sprint
ROUNDS: 7 + 6 GTO
Legs were comepletely gone at the end.

Gonna train tonight but not at full intensity - Game tomorrow morning.

Darrenon91

Did Friday's session at a decent intensity considering I had a game Saturday.

Strength work was clean and jerk. Had the strength to get 80kg but wasn't happy at all with technique so lowered it to 50kg and worked on technique.

Wod was tough. 8 min AMRAP
12 deadlifts 50kg
6 power cleans 50kg
3 burpees over bar.
Got 5 rounds finished which was ok I felt.

Felt good for the game Saturday. We lost a challenge but felt strong and fitness is up for sure.

Just on the way to crossfit 😀

Darrenon91

Session yesterday started with some mobility work and 3 max effort planks to test core strength. I always neglected core work in the gym so a lot to work on here.
1 - 1.30 mins
2 - 1.05 mins
3 - 45 secs

Strength was back squats.
5*60kg - 5*75kg - 5*85kg - 5*95kg - 5*100kg.
Felt strong in the bottom position just need to keep building.

WOD
21-15-9 reps
Air Squats
Box Jump Overs
TIME: 3.29

GAA background means box jumps come easy to me.

Quick and intense wod. Good session

Darrenon91

Did a double session last night. First hour was a weighlifting class.
We worked on snatch again. I have been working on mobility a lot recently and it paid dividends last night. Landed right into my first ever snatch. Felt really good.:D Not a lot of weight but I can build from here.

Second class was again loads of mobility which I am starting to love ,followed by strength
Strength was muscle up progression so we worked on strict pull ups.
3*5 Strict
2*3 Weighted (20lbs vest)

WOD was horrible really.
3 rounds of 2 min burpees with 2 mins rest between each.
R1 - 33
R2 - 31
R3 - 29

Completely f**cked after that. Sore this morning.

Darrenon91

Last nights session was tough.

Strength work was deadlift - which has always been my favourite lift. Task was to build up to a 5 rep max.
5*60kg - 5*100kg - 5*120kg - 5*130kg - 5*145kg - 5*150kg
Wasnt expecting that.

WOD
Using 50% max 5 rep deadlift:
5 Deadlifts - 200m Sprint
10 Deadlifts - 300m Sprint
15 deadlifts - 400m Sprint
Time: 5.07

Didnt think my legs would carry me through the last 400m. So happy with that time.

Darrenon91

Took thurs off crossfit and went to the pitch for a kick around. Team I train with weren't training this week so I decided to do my own.

Went to crossfit Friday and did a really good session. Got there early and mobilised a lot.

Strength work was strict press. Probably the most frustrating for me. I always seem to dip my legs first even the smallest bit. No rep as Ive been informed. Anyways it went as follows:
5*40kg - 5*45 kg - 3*50kg - 3*55kg - 2*60kg - 2*62.6kg.

WOD was a 10 minute ENOM (every minute on the minute)
4 thrusters 40kg
4 box jumps overs.
Workout was a lot harder than it looks on paper.

Darrenon91

Also went to crossfit Saturday morning. Didn't have to travel home this weekend as I was going to croker Saturday so why not.

Started with a lot of core work which I feel is getting easier for me.

Strength work was clean and jerk. I feel I gotten the technique fairly quickly. Idea was to work up to a max of the day in 15 mins. Essentially work towards a 1rm.
Went like this: 1*40kg - 2*55kg - 1*60kg - 2*65kg - 1*70kg - 1*75kg - Failed on 77.5kg but very happy overall.

WOD was a partner workout:
400 m sprint (each)
50 wall balls @20lbs
400 m sprint (each)
50 box jumps 24 inches
400 m sprint (each)
50 kettle bell swings 24kg
Rules: only one partner can work at any time.

TIME: 14.23
Loved that.

Darrenon91

Last night session had a fun element to it which I enjoyed. I wasn't really feeling up to training but I have a strict never skip Monday policy.

Strength was back squat 5*5 building.
5*60kg - 5*70kg - 5*80kg - 5*90kg - 5*100kg.

Three 1min plank holds.
BW
BW + 10kg
BW + 15kg

We had a sprint competition at the end instead of a wod.
Its 10m + 20m shuttle * 2.

I won in the end so happy with that however, left knee is sore today. Don't really know why as I didn't hurt it so Ill see how this feels later.

Darrenon91

Did a double session last night. First class was weightlifting and I hit a 40kg snatch all be in from the hang position (so not from the ground) but im delighted with that. My mobility has come on leaps in the three weeks ive been here.

We then did a 10min EMOM (every minute on the minute)
2 Clean + Jerk at 75% (therefore 20 C+J altogether)
55kg.

Second class was muscle up progression including pull ups, negatives and dips.

WOD was known as "CINDY"
8 min AMRAP
5 pull ups
10 push ups
15 air squats
ROUNDS: 8

Darrenon91

Did a double session last night. Didn't push myself too hard. Championship weekend and training tonight.

Session one was gymnastics working on handstand push ups. Very interesting to say the least. I surprise myself a little. Need more strength in the shoulders.

Second class started with mobility as always.
Strength was back squat:
5*65kg - 5*75kg - 5*85kg - 5*95kg - 4*105kg.:mad:

Disappointed I didn't get the 5 reps. But the one thing I've noticed about crossfit is the minimal rest time you are given to bang out these sets. We had 12 mins to build this up. In the gym I would have taken 2+ mins rest. Gotta get used to this.

WOD was:
3 mins AMRAP
5 Ground to Overhead 50kg
5 pull ups
ROUNDS: 3

Take 3 min rest.

Another 3 min AMRAP
5 KB swings
200m row
ROUNDS: 3

Could of pushed harder but again I've a big game the weekend.

Darrenon91

Didn't train Friday before the game.

Lost the game - out of championship :mad:

Didn't train Sunday. Overall depressing weekend.

Back to the grind tonight.

Darrenon91

Did a really good session last night. Was happy to get back into it.

Strength was back squats again. Felt good. 15 mins:
6*70kg - 6*75kg - 4*80kg - 4*90kg - 3*95kg - 2*105kg - 1*112.5kg - 1*117.5kg

Wod was so tough.
4 rounds for time:
200m sprint
20 wall balls 20lbs
20 AKBS (American style = overhead with KB)

Didn't finish in the 15 min time cap. Back started to get really sore from the KB swings. Had to stop and stretch. Need to focus on firing my hips forward and using the momentum to bring the KB up.

Darrenon91

Did a double session last night. Again first hour for weightlifting.
First task was to build up to a max of the day overhead squat. I have never done this before. The mobility needed in the thoracic area and hips is unreal. Went like this
3*Bar - 3*25kg - 3*30kg - 3*35kg - 3*40kg. - Missed 45kg- Work needed.

Second task was max clean + 2 front squats.
1*50kg - 1*60kg - 2*65kg - 1*70kg - 1*75kg:) - Missed 80kg:mad: - 1*75kg
+
3*3 clean deadlifts with max kg (75kg)

WOD was know as FRAN for any crossfitters.
21-15-9 reps.
Thrusters 42.5kg
Pull ups
Time: 8.00
If I can get the kipping pull up working more efficiently I can cut a min + off this.

Darrenon91

Got caught in work last night so missed crossfit. Felt fresh after and it was too nice to go to the gym at that point.
So....
5km run
TIME: 27.34

Was just out for a casual run, didn't push myself too hard.

Darrenon91

Last nights strength was back squat 6*4. 12 mins:
4*60kg - 4*70kg - 4*80kg - 4*90kg - 4*100kg and 4*105kg

Felt good in these. Happy enough with the back squat at the moment.

Lots of core work followed by a tough, heavy wod.

8 min AMRAP
5 Power Cleans from ground - 60kg
5 Shoulder to overhead - 60kg
ROUNDS: 6 + 2 reps

Tinkering over the idea of going tonight.

Darrenon91

Did a pretty good session today. I like Saturday morning sessions.

Wod 1:
21-15-9
Row for cals
Double unders
TIME: 4.34

Wod 2:
21-15-9
Thrusters 42.5kg
Row for cals
TIME: 7.24
Very tough.

Worked on snatch for half hour
2*30kg *6 - 2*35kg *3 and 2*40kg * 3

Wod 3:
5 rounds for time:
24 overhead plate lunges 20kg plate
250m row
TIME: 13.15

So basically I will sleep like a baby tonight. 😀

Darrenon91

Back at it again last night. I have a relegation game on Saturday but the team I train with have a midweek game again so i will have to do a football session on my own this week.

Strength was back squat:
80% of last weeks max - 6*3
95kg * 6 * 3
Felt good. Quads were sore from Saturdays lunges but got through them.

WOD:
5 rounds for time
12 Box Jumps 24'
12 American KB swings 24kg
12 ABMAT sit ups
TIME: 6.43
Flew through that.

Quick and snappy workout to start the week

Darrenon91

Did a double session last night. First was weightlifting class.

Task 1 was to build up to a max of the day front squat in 10 mins.
Hit 105Kg which felt easy. Had like 30 seconds left so put on 110kg but failed here. I have only tested front squat once before and got 100kg so im counting this as a PR.:)

Task 2 - Snatch balance (muscle snatch- snatch - o/h squat) for 15 mins:
5*30kg - 3*35kg - 2*40kg - 1*45kg

Snatch pulls with max snatch balance weight:
3*3 @ 45kg

Second class strength was pull ups - 3 * Max Effort
7 - 6 - 5 strict.

WOD:
21-15-9
Front Squat 50kg
Push ups
TIME: 6.11
Not happy with the time. Legs were beat from the weightlifting class.

Darrenon91

Had a really good night last night. Decided to get some food in and go to the later class.

I have started practising Double Unders before each class. If you had asked me at 7pm yesterday id of told you I was a mile away from hitting them unbroken.

7.15pm - 7 DU's unbroken. Not quite sure what clicked but :)

Strength was max of the day deadlift.
I felt a PR coming. Previous 175kg.
100*1 - 120*1 - 130*1 - 150*1 - 160*1 - 170*1 - 180*1 (PR Felt Easy) ---185kg *1 and my new PR.

WOD - 12mins AMRAP:
3 Wall Balls 25lbs - 3 Pull ups
6 walls balls - 6 pull ups.
Ascending in 3's.
Finished 21 wall balls and 21 pull ups.

Great night.

Darrenon91

Been away from this for a few days.

Thursday night did a bit of football training just staying sharp.

Friday we had an event at crossfit where members could challenge other members to a workout. (6 min time cap so I felt it was ok to do considering the game was at half 5 Saturday)

I challenged my housemate.
WOD:
21 Thrusters - 12 cal row
15 thrusters - 9 cal row
9 thrusters - 6 cal row.
I won by 10/15 secs.

Saturday we won our game. Year over from a football point of view.

Back at it tonight.

Darrenon91

Oh and I signed up for my first crossfit comp. Its a paired competition in crossfit Tipperary.

Whether I am ready or not who knows but there is only one way of finding out.

Alf Veedersane

Darrenon91 wrote: »

Been away from this for a few days.

Thursday night did a bit of football training just staying sharp.

Friday we had an event at crossfit where members could challenge other members to a workout. (6 min time cap so I felt it was ok to do considering the game was at half 5 Saturday)

I challenged my housemate.
WOD:
21 Thrusters - 12 cal row
15 thrusters - 9 cal row
9 thrusters - 6 cal row.
I won by 10/15 secs.

Saturday we won our game. Year over from a football point of view.

Back at it tonight.

There's no victory as sweet as the one that wins you bragging rights

Darrenon91

Alf Veedersane wrote: »

There's no victory as sweet as the one that wins you bragging rights

I absolutely agree. He is planning he's revenge already I'm sure.

ninamc

When is the comp? And how is your football season over already? Our camogie season is running til November this year, very late

Darrenon91 wrote: »

Oh and I signed up for my first crossfit comp. Its a paired competition in crossfit Tipperary.

Whether I am ready or not who knows but there is only one way of finding out.

Alf Veedersane

ninamc wrote: »

When is the comp? And how is your football season over already? Our camogie season is running til November this year, very late

The season isn't over, per se. His club's involvement in it is.

The final is always in mid October. It's only heading for the knockouts yet.

Darrenon91

ninamc wrote: »

When is the comp? And how is your football season over already? Our camogie season is running til November this year, very late

As Alf said my clubs involvement in it is over. Didn't make the latter stages or the league or the championship. Not one for excuses but we lost seven starters from last years county final to emigration or retirement. Just a bad year.

Comp is in two weeks (sept 12th). I have seen the standards for the comp and I should be ok for the most part. I know I am gonna be a nervous wreck that day though.

Darrenon91

Was feeling sluggish after work but dragged myself to the gym.

Started with mobility and 3* 1min planks. I am now up to 3 * 1min +20kg plate which I am happy about.

We also started a new squat cycle. Wendler 5 3 1 - Using 90% of 1rm to start.
warm up 57.5 * 2 * 8
5*77.5kg - 5*87.5kg - 97.5kg. Sluggish throughout. :mad:

WOD:
21-18-15-9-6
20lbs Wall Balls
24kg AMKBS
TIME: 6.51

That was a well below par session.

Alf Veedersane

Darrenon91 wrote: »

Was feeling sluggish after work but dragged myself to the gym.

Started with mobility and 3* 1min planks. I am now up to 3 * 1min +20kg plate which I am happy about.

We also started a new squat cycle. Wendler 5 3 1 - Using 90% of 1rm to start.
warm up 57.5 * 2 * 8
5*77.5kg - 5*87.5kg - 97.5kg. Sluggish throughout. :mad:

WOD:
21-18-15-9-6
20lbs Wall Balls
24kg AMKBS
TIME: 6.51

That was a well below par session.

Better than the session you wouldn't have done if you'd gone home and had a lie-down!

Darrenon91

Alf Veedersane wrote: »

Better than the session you wouldn't have done if you'd gone home and had a lie-down!

This is true. Definitely happy I went. Every day cant be a good day.

Darrenon91

Was feeling a lot better last night after taking Tuesday off. As mentioned we have started a squat cycle and last night we started the deadlift cycle also working off wendlers 5 3 1.

Deadlift:
2*8 85kg - 5*110kg - 5*127.5kg - 5*145kg
I feel like there is not a lot of volume in this but I'm hoping it works for me. Anyone got any advice on this? Should I be doing extra?

WOD 1:
5 power cleans - 5 burpees
10 power cleans - 10 burpees
15 power cleans - 15 burpees
20 power cleans - 20 burpees
TIME: 7.54

Need to get stronger on the power cleans. Tinkering with the idea of upping my calorie intake and bulking a bit but I think I am already above the weight I should be for crossfit.

WOD 2: ANNIE
50 - 40 - 30 - 20 - 10
ABMAT Sit ups
Double Unders
TIME: 11.24

Terrible time due to DU efficiency but when I get these going properly im going to make this workout my B***H. :pac:

Darrenon91

Been a real sluggish week for me. Not sleeping well really has a bad effect on your training. Well at least Im training I suppose.

Strength was front squat 5*5:
5*50kg - 50*70kg - 5*77.5kg - 5*82.5kg - 5*87.5kg.
Should have went heavier but just wasn't feeling it.

Being doing a lot of core/midline work and I can really see the difference which is a positive.

WOD:
400m Run
40 O/H Plate Lunges 20kg (alternate legs)
400m
TIME 4.53.
Happy I broke the 5 mins. Short and snappy.

Alf Veedersane

Sleep literally influences pretty much every aspect of health. I know it's often mentioned as key in sports performance but it's probably the one thing that gets squeezed the most when you're time poor.

Good podcast on it here where Danny Lennon interviews Dan Pardi.

Darrenon91

Alf Veedersane wrote: »

Sleep literally influences pretty much every aspect of health. I know it's often mentioned as key in sports performance but it's probably the one thing that gets squeezed the most when you're time poor.

Good podcast on it here where Danny Lennon interviews Dan Pardi.

Thanks Alf I will have a listen asap. My sleep is usually fairly solid I don't even know why it hasn't been right this week. Hopefully I can get that fresh feeling back over the weekend.

Big fan of Danny Lennon. Has worked wonders for a friend of mine.

Darrenon91

Took Friday off mainly because I needed to.

Got that freshness back on Saturday so hit the gym. Didn't do the class as such just worked on some stuff for a little over an hour. Lots of mobility and midline work followed by..

WOD 1:
10 Bench Press - 10 pull ups (70kg Bench)
9 Bench Press - 10 pull ups
8 Bench Press - 10 pull ups
All the way to 1 Bench Press - 10 pull ups
TIME: 16;23

Arguably the toughest wod ive done to date. Shoulders and chest were so pumped after.

WOD 2:
21-15-9
Ski Row Cals
Double Unders
TIME; 4.23
First time doing a wod on the ski row. Tougher than it looks.

AND... new PB of unbroker DU's - 16

Big week for me leading up to my first comp. Workouts got released yesterday so gonna work on the little things regarding each movements. WOD 2 of the event is max power clean which I am not too confident about but lets see.

Darrenon91

Shoulders were still a bit sore last night but decided to head to the gym anyways. Kinda don't wanna miss any of the squat cycle days.

Strength was back squat wendlers 531
2*8*60kg - 3*82.5kg (70%) - 3*92.5kg (80%) - 4*102.5kg (90%)

WOD was Karen - a soul destroying wod.
150 walls balls 25lbs
TIME:10.14

As mentioned I am worried about the power cleans this weekend so stayed on and worked on these. I have the strength but technique is off. Going to work on this today and tomorrow.

As I sit here I would be happy to hit 80/85 this weekend.

Darrenon91

Went to weightlifting class last night and it just went all wrong. Forearms, lats, shoulders were all ridiculously tight and I just couldn't loosen them out.

Worked up to a 45kg snatch but it didn't feel right, id fail miserably, then land one and the inconsistency nearly drove me out the door.
Then 5 singles at 40kg.

Practiced the cleans. These were a little better. My 1rm is 75kg atm and I worked up to 70kg, but again felt off.
Then 5 singles at 65kg.

Practiced the comp wods last night and Im now quietly confident of not making a show of myself.

For anyone interested..
WOD1 is 10 mins AMRAP (35kg - one partner working at a time)
2 mins front squat
2 mins shoulder to overhead
2 mins thrusters
1 min break
1 mins front squat
1 mins shoulder to overhead
1 mins thrusters
Reps: 305. Would be happy with the 300+ on the day.

Darrenon91

Last session last night before the comp. Feeling a bit sore today but I will do a lot of mobility + stretching today and tomorrow and should be good.

Started with some glute raises.
3*8 40kg

Strength was deadlift (wendler 531)
2*8*85kg - 3*120kg - 3*135kg - 3*155kg
That felt heavy. My five rep max is 150kg so still happy.

WOD:
1000m run
1000 row
100 DU's
TIME: 11.22
Again the DU's took me as long at the row and run. I am progressing well with these though.

Don't know if ill be posting here again until Monday. I might post my comp workout times and overall feeling on sat night if I get the chance.

Darrenon91

Didn't get a chance to post here Saturday, due to absolute exhaustion really. haha

Had an unreal day down in Crossfit Tipperary. Well run event. Personally I believed I performed as well as I could have. We finished 13th out of 26th teams.

WOD 1 didn't go to plan. We ran out of steam fairly fast. Could have been nerves but no excuses really. Expected reps 300, REPS - 255. Sitting in 21st after this WOD.

Second wod was 3 mins to find a max power clean and then
4 rft:
30 Power cleans 50kg
30 box jump overs.
I was so happy with my power cleans. Posted the other day id be happy with 85kg. I blew 95kg out of the park. If I had more time I believe I would have hit the 100kg.

WOD was extremely tough. 8 min time cap. We completed 16 box jumps of the 4th round. Only 2 teams finished. We moved up to 12th after this.

Last wod was a chipper.
90 Russian KB swings
70 up downs
50 air squats
30 deadlifts at 75kg.
TIME 7.47

Overall I am happy. Havent had time to reflect really. Was fairly beat up yeaterday in my shoulders and hips. Gonna go to the gym to and see if I can loosen up. Don't know if I will train yet but lets see.

Alf Veedersane

Darrenon91 wrote: »

Last wod was a chipper.

I was thinking 'curry chips for time'.

Disappointed.

Darrenon91

Alf Veedersane wrote: »

I was thinking 'curry chips for time'.

Disappointed.

By the time the last WOD came around that's all that was on my mind.

ninamc

Sounds like a great day, well done

Darrenon91

Back at it last night. Felt fresh again following the weekend so did a double class.

First was weightlifting. We always do an extended warm up for this class.

First task was to build up to a max snatch balance. For anyone that doesn't know this is where you have the bar on your back and while pressing the bar up you attempt to land under the bar in the bottom squat snatch position.
Worked up to 40kg.

Second task was to build up to a max BTN (Behind the Neck) split jerk.
We were told to either work on our clean grip or snatch grip. I chose snatch as I feel I am very weak in the top position here.
Worked up to 50kg.

3*8 20kg Sots press.

Second class strength was Pull Ups.
3*8 Scapular Activation.
5*2 Pull Ups + 20lbs

WOD - 20 min AMRAP:
250m Row
25 Burpees
25 Box Jumps 24'
25 Alternating Lunges
ROUNDS: 3 + 6 Burpees of the 4th round.

Long, tough slog. Good session, awesome sleep.