Still on it, still progressing

Hey Everyone

Sorry for delay in this post, a couple of days late, but better late than never.

Here are my last three sessions, which left me with some serious DOMS, both from working weak muscles and from lengthening short tight ones !!

THURSDAY 23rd MAY

A. 10 Rep max Back Squat, which I built up to like this - 
10 reps at 30kg, 10 at 40kg, 10 at 50kg, 10 at 70kg, 10 at 80kg, 10 at 90kg and finally 10 at 100kg.

B. Find 1 rep max Front Squat, I did -
2 at 70kg, 2 at 80kg, 1 at 90kg, 1 at 100kg and 1 at 110kg 9I was hoping for more weight, but was pretty fatigued by this point)

C. 40 GHD sit ups, I have not really used this before and had obviously been doing it wrong, after a few pointers from Iain, I really began to feel my core working ! Plus a well needed stretch on my hip flexors.

D. 40 GHD Back Extensions, while holding a 10kg weight plate, this was nasty too.

10 Minutes after this session, my whole body was still wiped, usually I feel recoverd after about 5 minutes, not today !

FRIDAY 24th MAY

My abs and hip flexors are in bits today, so a lot of mobility work, before -
The workout today was a Crossfit favourite JACKIE
Which consists of the following, for time
1000m Row
50 Bar(20kg)Thrusters
30 Pull Ups

This was the first time I had done this too, so broke it up, like so, row - 3:48
Thrusters - 20,15,15
Pull Ups 6 x 5 
It took me 11.30 ish, I say ish as someone (Gavin) switched clock off, as I was in tyhe middle of it, I did put my stopwatch on from there, though.

To give you an idea of how quickly this can be done, the fastest time at the European Regionals for men was -5:21 !! half my time
so, I have a 'wee' bit to go :-) - next time I will attempt unbroken thrusters and maybe 8,8,8, 6 pull ups

SATURDAY 25th MAY

A. 5 rounds for time of 5 wall climbs and 5 toes to bar (neither of which, I am good at)
although saying that the first 2 rounds went well, before declining into a world of tiredness and struggle, all in all it took 6:06

B. EMOM (every minute on the minute) for 10 minutes 1 Round of another famous Crossfit WOD - CINDY - 5 PULL UPS, 10 PRESS UPS, 15 SQUATS
I managed to complete 9 rounds in the minute and the last one a few seconds over.

There we go, another three sessions, done and dusted, in the next few weeks, I will be doing some of the sessions, well parts of them, I have done before to see the improvements, in reps, time, weight etc

The sessions are all proving tough, but do able, which is a sign of a good program, and I am enjoying the accountability that comes with it.

Onward and upward, I hope

Next post will be along tomorrow, maybe

Till then

Craig