Thrusters, sit-ups

I did Mikki's workout in the hotel gym here in Adelaide.

21 Thrusters 50#
50 AbMat Sit ups
15 Thrusters 50#
30 AbMat Sit ups
12 Thrusters 50#
24 AbMat Sit ups

Unfortunately I did not do it in Mikki's time (7mins).

13min

Why did no-one ever tell me how much I hunch my back over in front squats? I thought I was stretching my shoulders up and and I was equally pushing my mid-back out. They had mirrors in the gym and I could see it.

Then I had an easy swim in the pool.
I love swimming after a workout, it loosens the kinks out and relaxes me enormously. My dream set-up would be a gym in my home with an an indoor pool next to it, slightly heated to remove that sting as you first get in.

That will never happen.

Deadlifts: Run C&J

Morning
Pulled the plug on the deadlifts.

My hamstring was fine on the warm-ups, well, OK, it was a bit tight, but loosened up.
First rep of the first work set it flared up very badly.

I guess I know that I'm using the correct muscle groups when I deadlift, but I'm struggling to see the experience as a positive one.

Evening
Buy in
2 x
Skip 100 M
10 squats
3 handstand attempts

5 rounds
300 M run
12 Anyway overhead, 40kg - Should have been 7, mis-read it.

20 min. Messed that up too, supposed to havebeen a 10 min WOD, oh well I miissed the deadlifts.
"Run" was a very slow trot. A lady with a stroller paced me for a bit.

Cash out
10 KTE

Bear crawl, push-ups, pull-ups

Buy in:
2x
200 M
1:00 Jump rope

Bear Crawl 50 Feet
10 Push up
10 Pull ups
Bear Crawl 50 Feet
9 Push ups
9 Pull ups
etc => 1

14:03

Cash Out
5 x 100 M sprint

Only made 2 sprints. I pulled a hamstring in the second one. Tried to jog one more, but it wasn't going to happen.

Press and CF NZ

Press
5 x 37.5kg
5 x 40kg
5 x 42.5kg

Something a bit weird with my plates I think. 37.5kg felt heavier than 40kg. This is the last time I'll be starting with less than 40 so it will work itself out anyway.
12-9-6 x 30kg

Then metcon at CF NZ
Outdoor
1 minute each of:
Lunges - count laps between two cones
Tyre drags - count laps between two cones
Tyre flips - count flips
Farmers walk - count laps between two cones

Rest about 30 milliseconds, 2 minutes in real time I think
Then
Indoor
1 minute each of:
Pull-ups
Squats
Situps
Push-ups

Then
6 round tabata burpees

I honestly don't know for sure what my score was. The others in my team cottoned onto accumulating the score as the went. I was trying to remember the count for each exercise while I counted for the next one and then add them up afterwards.
Not the best way to do it at all.

I was rather unhappy with my pull-ups.
I was happy with the way taking my wedding ring of and hanging it on a band around my neck saved me from building that callous up more. Definitely the way to go in future.

Tamaryn and Darren from CrossFit NZ

See Jeff? Cargos!

DB Thrusters and Box Jumps

Front squats
At 0530 for crying out loud!
5 x 52.5kg
5 x 55kg
5 x 57.5kg

Back squat
20 x 40kg

(Converter so GD can convert sensible units into those things he likes is available here http://www.dalesplace.net/handw.php)

Well this was odd. This time I could control my back wanting to roll forward, I have the ache under my shoulder blades to prove it, but my knees were coming in. I haven't had that problem for ages.

Back squat was 40kg because that was all I was comfortable lifting with over my head from a clean. As it was they were a struggle. Haven't done them in years but I think I should, those knees coming in on the front squats worried me and I think working back squats would help.
TP style redneck squat stands in my future.

Metcon
Buy in
2 rounds
Bear crawls
10 push ups
10 squats

WOD
21-15-9
12kg DB Thrusters
20" Box Jumps

9:06

Nope, thrusters still suck.

Cash out
3x Max ring holds with false grip

Clean and Jerk ladder

Buy In
25 Sit ups
25 Push ups

WOD
C&J ladder
7 rounds 45kg
Power cleans - push jerks/push presses

I was very pleased that I didn't injure my back on the overhead work. I shaved the margin a little close a few times.

Cash out
10 knees to bar
I tried to do skin the cats on the bar, but the rafter was to deep and I couldn't get my feet through my arms. The best I could to was get my knees through and be completely upside down.

400m, power clean, burpees

5 rounds
400m
10x40kg power clean
10 burpees

I was happy with 21:34 as being only a little over my 20 minute cap until I remembered I forgot to start the watch until the the start of the second round, which means I was well over.

Not at all happy with taking 20 minutes for this, I had it pegged at 15 minutes at the outside even with my pathetic running.
The runs got me. Not these ones, the 10 x 100m and the 200m's late last week.
I thought I was only a little stiff still from the sprint work last week until I stumbled out the gate. Everything was so sore still I nearly chalked the run up as a loosener and did AMRAP 15 of the others, but I figured I drew the darn thing up, I'd better finish it. I did loosen up a little as I went on thank god. It was still not a pretty sight seeing me limping along my route like the broken old man that I am.

I want a re-match with this when I don't hurt. Not a happy camper.