Hey Everyone
Well that certainly was a taxing three day spell, not sure my body, my central nervous system or my brain has fully recovered today, this is rest day :-)
The sessions are definitely getting tougher, they are never going to be easy, but I am getting more done, getting through more work each three day block now.
Which is obviously very good, although it doesn't feel anywhere near 'good' during the session, if you read this and you train, you'll know exactly what I mean.
Before I go through my sessions with you, I would just like to mention Andy Watson, who, took it upon himself to do all the WOD's from the Crossfit Regional games, using the correct weights and time limits, over the same amount of days (3).
This was to test himself, find out he measured up against some of the top Crosssfit athletes, find out his biggest strengths and weaknesses and then make plans to improve them.
Hopefully in time for next year's regionals. It was a tough three days for Andy, burst hands and tired body, but he did every WOD and now knows where he stands.
A lesson for a lot of people, test yourself at the standard you want to be, see if you can actually get through any of it, you maybe closer than you think.
Good job Andy
So back to my sessions.
FRIDAY 31st MAY
A. 40 Squats at 85kg - At any point, if I re-racked the bar, I had to do a block run (400metres)
Now this was meant to be bodyweight, which at the moment is 80kg and using my own Craig branch of mathematics I worked this out
I should be 75kg, so I'm already carrying 5 extra kilos, that would make the bar 10 kgs over my bodyweight, so using 'Craig Mathematics' I was actually lifting 15kg over bodyweight !
10kg on bar + 5kg on my body = 15kg !
I never mentioned this theory to my coach Iain, as I didn't want to sound like I was moaning ha ha
My aim was to get past 20 (halfway) hopefully 25, so I had less squats to do, when I came back from block run.
I got to 25 and decided to keep going, till I couldn't, then I was at 30, my legs were getting a little shaky !
32,33, there was no way I'm doing a run now, not to come back in for a few squats, 37,38, this was such a bad, bad idea to carry on, 39, 40 - DONE
Bar down and a Bambi like walk across the gym floor, as I tried to get my heart rate back down, this was feeling like I'd just done a cardio session.
It had taken me 3mins 51 seconds to do 40 squats !!!
Just as I was about to congratulate myself at getting through that, I remembered, I still had B to do !!
B. 2 x 24kg kettlebells Clean & Jerk and burpee box jumps, 20" (a burpee then a box jump)
wo4rking from 10 -1, so 10 Clean and Jerk, 10 Burpee box jumps, 9,9,8,8 etc down to 1 each.
This was truly horrendous, easily the worst I have felt during any session, my legs were completely gone, everything was tired, my lungs were on fire.
I have no idea how long it took, but it felt like a very very long time.
SATURDAY 1st JUNE
After waking up and realising, I never had any of the DOMs I was expecting (amazingly) I headed off to Reebok Crossfit Glasgow, for day 2's session, it surely can't have any l3eg work in it !
A. 100 double Unders for time - Double unders is skipping, but the rope must pass under your feet twice, during each jump.
I have never even tried this, its classed as a skill, so requires a lot of practise to 'get it'
I managed 5 at most in one go, but mostly it was singles or two's, it took me 4minutes 20 seconds !! This would take someone with a decent level of skill about a minute or less.
I think I will be seeing these more, as I need to work on them.
B. 1Km Row for time - After 500 metres, yesterdays session hit my legs big time, I had nothing to pull with, I just had to keep moving, slowly, but moving - 1km row - 3minutes 54seconds
C.
20 Pull Ups
30 Ring Dips
40 Jumping Chest to Bar
50 Ring Press ups
I could break this up anyway I wanted, so did this
10 Pull ups, 10 Ring Dips, 10 Jumping chest to bar, 10 Ring Press Ups X 2
10 Ring Dips, 10 Jumping Chest to bar, 10 Ring Press Ups
10 Jumping Chest to Bar. 10 Ring Press Ups
10 Ring Press Ups
This was tough, (especially the ring dips) but my legs were sure glad of the rest.
SUNDAY 2nd JUNE
I just wanted to get this session done and out of the way, my body wasn't sore, but definitely tired.
A. 5min running clock, every minute do 5 burpees, then as many 40kg thrusters as possible
3 minutes rest
B. 3 minute running clock - 600 metre row, then as many double unders (i knew they;'d surface again) till end of time
3 minutes rest
X 3
A. Thruster reps looked like this
Round 1 - 12, 8, 5,5,5 40kg was feeling more like 80kg
Round 2 - 8,5,5,5,5
Round 3 - 8,5,5,5,5
This was a killer, I ended up, just making myself do 5's as it seemed the only way to get through it, so surprisingly hard. Doing B. in between wasn't helping.
B. Looked like this
Round 1 - Row - 2:20 (legs gone) DU's - 10
Round 2 - Row - 2:21 DU's -5
Round 3 - Row 2:21 DU's - 5
I was done, gone, wrecked, wiped, frazzled, destroyed, etc etc
But I had got through it all, as I said before, the toughest three sessions yet ?
The thing with fitness is, the fact it never gets easier, you just get better, you get more done, you get through more, you recover quicker (guess I'll find out tomorrow). So you won't hear me complaining it's too tough, its correct level tough, I don't think I could've done much more, but I know I couldn't of done that much a few weeks ago.
The program is starting to reap rewards, which will keep me motivated to carry on.
Lastly a thanks to Iain, who is putting time and effort into this program and always seeks feed back, so he can adjust the program accordingly.
I have had a good rest day, although they go quickly, back on it tomorrow, for who knows what :-)
Till next time
Craig
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