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18 June 2010
WOW
This WOD was tough. Alot tougher than it even looks. Very technical in terms of skill but also physically and mentally draining. The mental challenge began at 6am when I attempted to have a crack at a handstand push up on rings for the first time. Assisted and all but failing badly and nearly suffering a spinal injury. I had no ideas how I was to perform the wod at 8am
Matty B arrived at 8 as planned and I told him how I thought it was impossible at this point in time at our current skill level. After so warm up and playing on the rings we found away that seemed possible. Matty started and after he completed 1 full round I was very impressed and said that is 1 more round than anyone else will get. 7 more full rounds later he was done.
I steppes up after only 6 months from a second shoulder reco to perform ring handstand push ups (hspu). Not ever going to hard I pushed out 10 full rounds and 1 ring hspu. I surprised even myself. My arms are now flogged and I'll do very little for the remainder of the day.
AMRAP 12min
3 pull ups 20kg dumbell
50m sprint (25m shuttle)
3 ring handstand push ups
Total 10 rounds and 1 ring handstand pushup
thoughts to forum |
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16 June 2010
last night smashed me. Tried to pace it out yesterday and be very consistent with my movements. Paid divide ends though as my score was very high but today woke up feeling lethargic and fatigued. Very heavy legs!!
500m efforts on the rower was not going to be easy. The session was structured I'm a way that each effort was to be flat out. No pacing, strategy or game play. Just flat out rowing. A strict 3min rest period was prescribed which was nowhere near long enough.
1st effort 124.8
2nd effort 135.8
3rd effort 137.6
4th effort 137.2 |
15 June 2010
Mc Ghee
amrap 30mins
5 deadlift 125kg
13 push ups
9 box jumps
28 rounds 4 deadlifts
Had a rest day yesterday after the Rise of the Machines games day at CrossFit Body Mechanics. The last thing I wanted to do today was more deadlifts but you have to do what you don't want to do to get better. Found this workout pretty tough on the lower back. Tried to just sustain one round a minute but half way the muscle tightness in the back was creeping up so it was better to slow it down do the rest of the weeks training was not affected. Had 3 efforts at 90 sec rests and went back to 60 sec rounds for the last 10. Total score 28 rounds and 4 deadlifts
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10 June 2010
Had a day off yesterday and felt very itchy or restless at the site of everyone training which was a good thing. This morning the anticipation had gone and I was off the high. Was it the cold weather? Probably!!!! No excuses. That's what they say right?
Today decided to do a bit of prep for Sunday as the shoulder and calf were feeling crap and didn't want to be pushed through the programmed WOD. Particularly the handstand walk.
Pace through 2 rounds if 30/30 deadlift and wall ball and nearly died just going through the motions. Was a killer so 3 rounds will be interesting. Same same for wod 2. Just did 3 rounds and also collapsed. Was only 5mins apart but still 10min amrap will leave a few guys/girls in a mess on Sunday afternoon. |
8 June 2010- DT
After a shocking sleep due to too much training yesterday and again not following my own advice it was not a surprise I felt lethargic today. Poor sleep is one of the first signs of over training. Once you have over trained once it is not hard to tip just over the edge again into the too much range. Today even though I felt lethargic I was determined to just pull it together do one WOD and do it well and comfortably.
DT
5 rounds
12 deadlift
9 hang power clean
6 push jerk
all at 70kg
time 9.02
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