Another 3 sessions complete and rest day today.
Although I will be in the gym, doing some mobility work.
Before I post my sessions, I'd just like to say a MASSIVE well done to Reebok Crossfit Glasgow's very own Steph Dekker, who was competing in her first (but I'm sure, not her last) Crossfit European Regional Games, where all the top Crossfit Athletes compete against each other for a chance to go to the world Games.
Steph came an amazing 16th, this was after ripping her hands open doing pull ups, she ripped them at 20 reps of a 100 rep set and still finished the set !!
Her Judge had this to say after it -
"I just can't stop thinking about it. She never complained about the pain; just that she couldn't grip the bar. It was so inspirational. I'm going to get a poster of Steph and the bar made for my box so I can tell everyone the story."
This led to this poster -
For us, fortunate enough to know Steph, this attitude and determination is no surprise, Steph will no doubt go on to bigger and better things, for her this is just the beginning of an outstanding journey.
Thank you Steph for being an Inspiration :-)
Now, here are my latest 3 sessions, (not quite Steph standards ha ha)progressing all the time, I think :-)
Sunday 19th May
A. 12 minute running clock, on the even minutes, 0,2,4,6,8,10 I did ascending 10 metre shuttles sprints, starting at 9, so that ended up, I was doing 14.
On the odd minutes, 1,3,5,7,9,11, I had ascending burpees, starting at 5, so ended up doing 10.
With the remainder of the minute as a 'rest'
B. 60seconds work, 60 seconds rest with American style (to overhead) kettlebell swings, for as many rounds as I could, while completing 30 reps.
I did this 30,30,30, 28, 25 ( I tried one more round as I thought I might get it back up to 30, ha ha wishful thinking !!
Monday 20th May
A. Four round for time of
20 Wallballs (20kg Dynamax ball, full squat and throw it 10 feet up a wall)
20 abmat sit ups
20 Overhead Lunges, with 20kg plate over my head
If any exercise stopped, mid set, I had to start from 1 again !!
This proved to be a very good incentive :-)
TIME - 12minutes 18 seconds
Tuesday 21st May
A. 6 X 3 Negative Pull ups, this is lowering yourself as slowly as you can from top of a pull up position.
B. 1 Minute handstand hold
C. Hanging L-sit hold - 2 minutes (hanging from a bar, with your legs out straight in front of you, like an L)
D. 3 rounds for time of the following
10 Body rows, on rings
5 clapping press ups
3 30' box jumps
E. 1 minute handstand hold
My session looked like this
A. Done, but the slow got quicker as I got tired
B. I have never tried handstands, so was sure what to expect, the first 30 seconds were OK, I lasted 45 secs, then 15 second rest, the n did 20 seconds
C. 2 minutes were broken down - 45 secs work, 15 secs rest, 30 secs work, 30 secs rest, 30 secs work 30 secs rest, 15 secs work. This was harder than I imagined too
D. Time - 2mins 58secs. I was happy with this as I was unsure how I would get on with 30 inch jump, especially being tired.
E. 30 secs work, 30 secs rest, 30 secs work
3 great sessions done and as always a bit tougher than they looked on paper. I have a test week coming up soon, so will see how I am progressing.
What I have noticed/felt though is my nutrition is definitely affecting me, I am not eating very well at the moment, buying food when I'm hungry, snacking on rubbish, the usual story.
So that is the next thing I will be sorting, probably start but simply trying to cut out all the unhealthy snacks and be better prepared with meals.
Once 'sorted, I will then look more into amounts, fats carbs, protein etc I am taking, but I find doing too much at once, sets me up to fail, so bits at a time.
Changing these couple of habits, will start to help my recovery and burn some body fat, so my movement, as well as being a bit lighter, will all lead toward, better sessions and better improvements.
With the excellent bonus of regained health.
I will post, some of my meals too
Till Later
Craig
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