Crossfit WOD

This is what I did today!

I did a subbed version of "Dragon"


For time:
2.5km run - 11:14min
4 min to find 4RM Deadlift - 72.5kg
2.5km run- approx 13:30min
4 min to find 4RM Squat Clean- 35kg

33:14min


I was pretty happy with my first 2.5km time!
It was such a great WOD. I haven't felt like I've been pushed out of my comfort zone like that in a few weeks. I collapsed on the floor after my last clean!

Then after work I met up with Lily and we did this-

5 rounds
20 weighted lunges
20 air squats
20 situps
20 box jumps

15:50min


I'm going to sleep like a baby tonight!
A very full baby because I've eaten sooo much (good) food today!

But I guess my body needed fuel after today's effort!

Hatch Squat Cycle: Week 7 Day 2

Back in business today!

Been feeling a bit under the weather lately. I think its more psychological stresses that are weighing me down, affecting my energy levels, and my rate of injuries/ recovery.

But the show must go on! Plus training is the best stress reliever ever!

I slept in today so Teleah and I went to crunch!

GNC represent today at Crunch!

This is what we did today:

Back Squat

1 x 4 @ 47.5kg

1 x 4 @ 50kg 

1 x 4 @ 55kg 

1 x 4 @ 57.5kg 

Front Squat

1 x 5 @ 35kg

1 x 5 @ 37.5kg

1 x 5 @ 40kg

1 x 5 @ 40kg

Metcon

5 rounds 

20 Lunges w/55lbs bar on back

10 Box jumps

50 Double unders

Did 4 of those rounds with unbroken double undersssss! :) 

After this 'little' wod we were in a puddle of sweat! Don't underestimate the power of a 15min metcon! 

haha true story!

Crossfit WOD: 62.5kg Front Squat PB: The power of the back slap!

So my shoulder is still injured so yesterday I did the WOD but I subbed burpees for 30kg back squats.

6 rounds for time of:
Run 400 meters
25 Burpees  30kg Back Squats

23:58min

Today my adductors are so sore which tell me I push my knee out and I need to activate my glutes more! So I need to get on the bands before each session and start doing glute activation exercises the physio gave me

So today we did Front squats
Got up to 60kg easily..

Tried the 62.5kg and failed... then failed again..

Then Mick gave me a back slap and POW I got it easily!!

Moral of the story, never under estimate the power of a back slap!

New PB Front squat:

62.5kg!

Tried to do hatch squat Week 7 Day 2 but I was wayyy too tired and sore.

I think my body needs a few deload days. I hate being injured its so demotivating... BUT MUST STAY FOCUSED!!!

Crossfit WOD

So today's WOD was-

For time, 21-18-15-12-9-6 and 3 rep rounds of:
Walking lunge steps
45/30kg Barbell thruster 25kg
Pull-ups
Knees to elbows

I got 25:57min


First things first IT HURT and not the good kind of hurt. I must of splinted my ankles (if that's even possible lol) so every time I jumped off the bar I got this sharp pains in my ankles. THEN to make things worse I was getting some really bad pain in my front deltoid (shoulder).

Once I got home the pain just got worse and worse, by the time I got to work I couldn't even lift my arm up without the pain. I had an ice pack on it for 20 min intervals all afternoon.

I also took extra fish oil and glucosamine chondroitin!
Best stuff EVER!

It's feeling alot better now but my awesome physio friend Hubert said it might be a strain with the symptoms I was telling him...

On a positive note while i let it rest a few days I can still squat!!

Hatch Squat Cycle: Week 7 Day 1

Still pretty tired today but managed to do all this, somehow... 

Back Squat

1 x 5 @ 47.5kg

1 x 5 @ 54kg

1 x 2 @ 57.5kg

1 x 3 @ 60kg

1 x 1 @ 67.5kg

Front Squat

1 x 5 @ 37.5kg

1 x 4 @ 43.5kg

1 x 4 @ 46kg

1 x 4 @ 48.5kg

followed by...

3 rounds

200m run

21 KB swings 16kg

21 push-ups 

10:12min

Then went to work. After work I did this with Teleah...

5 rounds

20 weighted lunges 55lbs

10 push-ups

5 pull-ups 

10 burpees

12:13min

Back x 2 machines

1 x 8 @ 27.5kg

1 x 8 @ 30kg

1 x 6 @ 32kg

1 x 6 @ 35kg

Bar Dips max efforts

1) 11 reps  

2)10 reps
3) 8 reps

My lovely manager gave me some herbal sleeping tablets to take tonight so hopefully i'll feel more rested and recovered tomorrow...

Holy Jebus tomorrows WOD is like Fran Gone Wild!

Crossfit WOD: 87.5kg Deadlift PB

So yesterdays WOD was

3-3-3-3-3
Deadlift

I got 80kg for 3 reps!!
So happy!

Then I attempted the 90kg deadlift which i've wanted for ages!
I failed the 90kg... I think I was too tired from the 3RM"s and the weeks volume in general.
I'll get it soon though!

Good news is I got the 87.5kg Deadlift new PB and here it is on video!

Then todays WOD was

Complete as many rounds as possible in 20 minutes of:
Handstand walk 10 yards I did 20 Handstand shoulder taps
15 foot L-rope climb, 1 ascent 1 did 1 normal rope climb
10 One-legged overhead squats, PVC pipe I did it with a box under me

I got 8 + 6 rounds.

I was so happy because last time I did shoulder taps I was struggling getting a couple out and I would have to stop. But today I did all of 20 unbroken on every round! I was stable and comfortable  I even did some slow which meant I had full control and my core strength has improved woo!
This goes to show me that working on my shoulder and back have really helped in other areas, such as handstands!

haha this photo cracks me up everytime! 

Crunch WOD

Rest day at Crossfit so I slept in.
I am so sore ! Can hardly walk but I did this at Crunch anyway

10 min AMRAP

5 pull-ups

10 DB snatches 30lbs

10 DB lunges right 25lbs

10 DB lunges left 25lbs

I got 5 rounds 

Then we did this!

BB Shoulder Press

1 x 10 @ 40lbs bar

1 x 8 @ 50lbs bar

1 x 5 @ 55lbs bar

1 x 7 @ 50lbs bar

Shoulder Press Machine 

1 x 10 @ 17.5kg

1 x 8 @ 20kg

1 x 8 @ 22.5kg

1 x 8 @ 22.5kg

Inward grip Shoulder Press machine

1 x 10 @ 20kg

1 x 8 @ 22.5kg

1 x 8 @ 25

1 x 8 @ 27.5kg

Back x 2 machines

1 x 10 @ 25kg

1 x 8 @ 27.5kg

1 x 8 @ 30kg

1 x 8 @ 32.5kg

Death by pull-ups 

3 x max efforts

10,8,6

Death by dips

3 x max efforts 

10, 8, 7