Benching, Tyre flips, kettlebells and sprints

Hey Everyone

I've had a good week, down at Reebok Crossfit Glasgow, tough, but good.


After the weekend of fundamentals, I was looking forward to getting back into my sessions. Herte are this weeks.

MONDAY 15th JULY

First day of the week and a wee surprise for me.
I, as always, started off with some mobility and SMRT ( foam rolling). During this I asked Iain, what was in store today. 
"Just join in with Gavin and Steve, they are about to start a WOD" 

So, next thing I know, I've set up a bar and bench, for bench press (60kg) a 40kg kettlebell for swings and a BIG tyre for flipping !!

The session was this - 10 - 1 Bench Press, 1- 10 Kettlebell swings and 2 tyre flips.

This looks like this 10 bench press, 1 swing, 2 tyre flips, 9 bench press, 2 swings, 2 tyre flips, 8 bench press, 3 swings, 2 tyre flips, etc till I am doing 1 bench press, 10 swings, 2 tyre flips.

This was thoroughly 'tyring' (pun intended) and took me 12:38, looking back I may of been able to do the bench at 65kg, but 60kg was still hard enough and I went unbroken, so 55 reps.
My Pecs were still sore 2 days later and I have some nice bruises on my arms from flipping.


TUESDAY 16th JULY

A. 3 - 2minute 30 second rounds of 400 metre run and maximum 2 x 16kg kettlebell Clean and Jerk, with 90 seconds rest between sets.
I did - 1st -12 reps, 2nd -20 reps, 3rd -15 reps.

The first round I never went as fast as I thought on 400 meter run and never went into Clean and Jerk quick enough, the second and third rounds, as you can see, were better.

B. 15 Burpees (must be done in less than a minute) straight into 
4 Rounds for time of 15 wall balls, 7 pull ups
 This took me - 4:57

C. If it takes more than a minute to do 15 burpees, do a 2000 metre row - This was enough incentive to get the burpees done ha ha


WEDNESDAY 17th JULY

A. EMOM 14minutes
ODD minutes - 4 wall climbs
EVEN minutes  12 kcal on ski erg

I had to reduce wall climbs (i hate these) to 3 for last few rounds, as I was wiped, ski erg was taking 50secs, so no rest between that and wall climbs, need to work on these.

B. Death by 10 metre shuttle runs.
Starting every minute on the minute, 10 shuttle runs - 100 metres, adding 10 metres every minute, till I couldn't complete it in a minute.
I got to 16 

C. 15 reps Back Squat at 85kg

D. I added this myself - Gavin was doing Death by 10 metre shuttle runs and I thought I could get past 16rounds, so joined him, I got to 17 



Well, that is us up to date with sessions. I have enjoyed these 3, not at the time though :-), feel my capacity and recovery are getting much better, although some of my skills still need work, as always.

Rest day today and back on it tomorrow.


Craig