Strategic Wod

SEPTEMBER 7 WOD

A. Hang Full Snatch + OHS

- My best was 40k. My form was a mess but I still did it...lol that's not good. I was good at 35k and should probably stick with that until I get the technique down right. 

Crossfit Chick RITA BENAVIDEZ (I like her outfit)

B. For Time Accumulate 3000kg/6613lb
     Barbell Thruster (ex 40kg x 75 = 5830)
     Every Time The Bar Hits The Ground =       2 Burpees

Crossfit Chick

- I did this wod at 17:08 with 35k (86 reps). This was so tough but I am so glad I finished it! I decided to strategize with this wod and since I was going heavier, I would do 5 reps at a time and automatically have to do 2 burps after. At this rate, I wouldn't get too tired and work until "failure." I kept a steady pace and kept my mind focused on one rep at a time. This is one of the things I like most about crossfit; it becomes more of a game than a workout. 

Upper body and Conditioning

Not a fellow resident

Time ran away from me this morning, as I'm still getting used to living a bit further away from the downtown core, thus taking longer to get around town. Consequently, I couldn't make it to ABsolute Fitness and had to settle for a workout in the Stonecroft gym. I don't think I'll be doing that too often.

Supersets

Seated shoulder press @ 25s - 14, 10, 10, 7, 8
Upright dumbbell rows @ 25s - 14, 11, 10, 8, 8

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Push presses @ 25s - 20, 18, 14, 14, 14
Push ups - 12, 8, 7, 6, 7

I thought the heaviest dumbbells in the gym were 50lb, which would have given me a significant challenge, but I was mistaken: they only go up to 25lb! My shoulders started to burn during the routines above, but - as is apparent from the high rep numbers - it took a long time to get there!

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2km on Concept 2 rowing machine @ 8 resistance
Time = 11:02

There were a couple of much older people in the gym while I was training, and they kept giving me funny looks while I was rowing. I don't think they've ever seen someone sweating and grunting in there before! When I stepped off the machine, I nearly keeled over when both my hamstrings started to cramp up. That wouldn't have impressed the neighbours.

Upper Body

This is how my forearms felt at the end of today.

Personal training with Paul

I asked Paul to take it easy on me today because I would be doing plenty of heavy lifting during our house move. Of course, he ignored my request. @#$*!!

Bench press
95 x 10
115 x8
125 x 5
135 x 2
135 x 2

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Pull-ups
10
25 x 7
30 x 5
35 x 4
35x 4

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Supersets
Incline dumbbell bench press - 35s x 10, 10, 10, 10
Incline dumbbell flies - 25 x 10, 10, 5, 5

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Neutral pull-ups - 10, 6, 5, 4
Cable rows - 80 x 10, 9, 10, 10

All of the above was simply a warm up for five hours of lifting heavy boxes and furniture. Bloody hell. It actually wasn't too bad, other than the fact our schedule over the whole weekend meant I ate plenty of crap I wouldn't usually.

First Handstand Pushup!

I completed my first handstand pushup on September 4! I have been practicing HSPU's with blue/purple blocks for the past few months and I finally did one without them for the first time. I kipped it of course but that's a start! I could only do 2 of them before I got weak so I did max reps with a purple block for 2 sets afterwards. This is another little accomplishment that I am proud of. Yeehaw ^.^

Crossfitter

Straight Work!!!

SEPTEMBER 5 WOD

A. Clean + 3 Push Press

Christmas-Crossfitter

- 45k.I tried 50k and failed at the first rep. I waited a few minutes and tried it again. I managed to get the first rep and then failed at the second rep! GRRR!! So I went back down to 45k and tried doing 45kx3x2 but I failed at the 3rd rep the second time around. On MAY 29, my Push Press PR was 44k. I have now beat that and managed to do 45k for 3. So although I felt a bit discouraged today when I failed 50k, I am happy that I am slowly improving:)

B.  FOR TIME 

     50 Air squats
     40 Wall Ball
     30 Push-ups
     20 T2B
     10 Burpees
     20 T2B
     30 Push-ups
     40 Wall Ball
     50 Air squat

Fit Girl

- My time was 16:19 rx with a 16lb wall ball. Today was my first time using a 16lb ball compared to the usual 14lb one I use. It didn't feel much different from a 14lb wallball which was a relief. I thought it was going to add a few minutes to my time. I enjoyed this wod even though the wall balls dragged on!!! Mastering toes to bar would shave a good minute or two off once I learn how to kip them properly. 

Pistol Torture

SEPTEMBER 4 WOD

A. Weighted Walking Lunge 20 Meters

Crossfit Girl

- 40lb dumbbells each hand. It was pretty tough but I'm sure I can do 45lb next time:)

B. 15 Minute AMRAP
     5 C2B
     10 Alt Pistols
     15 KBS

Annie Thorisdottir-Pistols

- 6 rounds and 5 pistols rx'ish. I say 'ish because my pistols weren't as low as they should be. I need to work on them more and focus on quality reps.

Legs

Back squats a2g - Smith rack
115 x 5
135 x 5
155 x 5
170 x 5
180 x 5
190 x 0

Both the free weight racks were being used this morning, so I went with the Smith rack again. This time, I took into account that the bar weighs 30lb. I've done 3 reps at 190lb before, so I was disappointed that I couldn't even manage one today. In fact, I've felt pretty tired all week. More about that below.

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21-15-9 rft
Deadlifts @ 185
Weighted lunges @ 35s (per leg)
Time = 13:29

I probably could have used heavier weights for each of these movements, but I wanted to do a routine that enabled me to move as quickly as possible, rather than simply heavy. 

Earlier this week, I thought that Saturday's back-to-back metcons had taken more out of me than I expected, but that's probably a stretch. Then I realised that although my gym sessions haven't been anything too unusual, I've been spending two or three hours every day moving boxes and furniture to the new house. Try deadlifting a heavy sofa, then carrying it up and down stairs!