Hey Everyone
Managing to keep more up to date posts, this week, for a change !
The sessions have definitely stepped up, over the last few weeks, getting tougher, but with the good programming, they are always manageable, just !!
A few tough ones this week, as you'll see now
TUESDAY 23rd JULY
A. Strict Press 1-1-1 I got up to 75kg
B. Push Press - 1-1-1 I got up to 85kg, which is roughly where I was expecting after strict press.
C. Jerk - 1-1-1 I was hoping to get up to about the 90kg mark, but only got to 75kg, my shoulders were knackered by this point.
D. 10 RFT (rounds for time) of 5 Bench press at 70kg and 2 x 15metre Farmers walks with 140kg (70kg each hand)
TIME - 15:00 exactly.
I managed this entirely unbroken, only resting at start of walks, to fix weights on handles and when turning at 15 metre mark.
This was really draining and was completely wiped after it, but pleased to go unbroken. Farmers walks are such an under rated, under utilised exercise
WEDNESDAY 24th JULY
I was very tired today, from yesterdays session, I never really had any DOM's but was fatigued and felt sluggish, through all of todays session, which was
A. 3 RFT - Row 300m, 10 Front Squats at 70kg, 10 burpees with jump over rower
TIME - 9:30
not sure what time Iain was expecting, but this felt slow, whether that was just because I felt tired, or it was actually slow, I'm not sure ? :-)
B. Individually timed rounds of
Banded sprints 2 x 15 metres
10 Pull ups
20 Overhead kettlebell swings with 32kg kettlebell
30 Squats
90 seconds rest
TIMES - 1st round - 2:35, 2nd 2:45, 3rd 2:51
C. 5 minutes of Double Unders - which in the middle of, I realised i was actually stringing a few together, then started thinking about it and got my feet wrapped round rope !! Sometimes you just need to not over think things to get them done.
THURSDAY 25th JULY
Feeling a lot more energetic today, so looking forward to todays session, until I saw it that was.
A. 5 minutes of Double Unders, which I found OK, but still not getting them consistent enough.
B. GRACE - which is one of the Crossfit girls and is 30 reps of ground to overhead with 60kg, today, I had to use an axle bar
TIME - 5:20 I broke it up into 5 sets of 6 reps, it actually felt a lot easier than the last time I did it, so another good sign, that the programming is working. I may of been able to get through it a bit quicker, but not much.
C. GRACE (yes again) this time with 2 x 32kg Kettlebells !! I honestly didn'yt think I would get through this, so dropped down to 24kg, as we never had any 28kg kettlebells.
This was still tough, as I wasn't putting kettlebells down in between reps, like I could with bar.
TIME - 3:37, - 10, 8,7,5 reps
This was a lot quicker as it was lighter and faster reps, due to not putting the bells down as much.
What then became
D. I thought I would try a few sets of 2 clean and jerk with the 32kg kettlebells, see if I could do 10 reps, but as I went through it, I decided to keep going past 10 and see if I could actually do the 30 reps.
So GRACE number 3 of the day, 15 x 2 reps at 32kg kettlebells, this was untimed, but took a lot longer than the first two, next time I will try 10 sets of 3 reps, as I now know I can do it.
Sometimes you just need to have a little more faith in yourself.
So, another 3 sessions done, they certainly come and go, very quickly and I'm really enjoying them at the moment, well once I'm through them.
This weekend is the Crossfit Games from California, so I'll be watching the top Crossfit athletes getting put through some incredibly tough sessions. If you'd like to see what the average 'WODer' aspires to then you can watch it here
http://games.crossfit.com/
Rest day today and back on it tomorrow
Till next time
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