Welcome to another week of fun, good eats and laughs!
Where did September go? It has certainly been crazy busy for me, what with blogging here and for my CrossFit box, but it has been so much fun! Going to bring you a fab recap of my Paleo posts on Wednesday, don’t want you guys to miss out on all the action!
For now though, it’s time for a recap of last weeks CrossFit!
Monday Morning (22nd)
Back again to do another WOD from the next CrossFit Team Series. This was not at all as bad as the OHS and deadlift one we had done previous – instead a nice, quick sprint of a WOD you could work through as a team.
There were 3 of us and we took turns to do the wall balls, cleans and pull ups 10 at a time. I used a 5kg wall ball, 25kg bar and did jumping pull ups. We completed in 16 minutes 38 seconds.
Tuesday Morning (23rd)
New 1RM attempt time after the programming we have been doing the past few weeks. I did manage a new PB on my back squat 47.5kg up from 45kg. A small increase but every bit counts!
Coe was nasty! We had a 12 minute time cap on this one. I did my thrusters at 20kg and bar press ups instead of rings and it sucked! I managed 6 rounds altogether – everyone was around that amount – holy thrusters!
Thursday Morning (25th)
I really really REALLY enjoyed this WOD!
We worked on obtaining false grip on the rings (the hand hold gymnasts use on the rings) – which is a lot harder than it looks, the rings basically rest on your wrist bone and it seems so unnatural, but is the best way to do it, less pressure = more strength.
We then used the false grip to do some muscle up tekkers. No one is there with muscle ups yet – they truly are the most difficult move in CrossFit but we are all getting stronger and improving in our own way. I hope we do some more of these as although very tricky, it is so rewarding when you just ‘get it’ and can see progress. Is there anything better than seeing yourself and your friends progress?
The 21-15-9 of KBS and deadlifts were great fun too – we had a time cap of 6 minutes so had to go FAST! I finished in 5 minutes 7 seconds with using a 12kg kettle bell and 42.5kg on my deadlift bar.
Friday Morning (26th)
More 1RM’s, this time front squat. Not as successful as back squat though… I have a 1RM front squat of 40kg but today my best was 37.5kg. And I only got that on my 4th attempt. Major bummer. But I won’t dwell – every squat felt heavy even at 50% 1RM so I really don’t think I was in the zone mind or body wise for doing it. Next time I got this!
The 14 minute ladder was a bit dull to be honest. By the end I was so sick of air squats (we did it for a warm up too!). But I chugged on, completing 6 rounds plus 5 burpees overall. I was so pleased when it was over, not because I was puffed or tired, just because if I was made to do one more burpee or squat I may have screamed!
You win some, you lose some. One persons favourite WOD is another’s foe! (Back at it today though, (Monday Morning (29th)) and it was an awesome WOD that I really enjoyed! But you will need to wait until next Monday for a recap on that one!).
See ya Wednesday!