CFNZ Tuesday

Hang Clean 3 x 5
40kg
45kg
45kg
I'm still jumping too high so Darren had me lessen my dip. It helped, but I'm still overdoing it. I should have talked to him about it instead of the other things we discussed afterwards.

I only recently cottoned on to jumping the weight up to get full extension and leave my arms out of it and I don't know how to do that and not leave the floor very much. I know more weight would keep me down but my front squat lets me down. Long legs and a short back puts me at a disadvantageous position there so I can power clean more than I can front squat. I can't assume a very knees forward position to get my back more vertical or my knees are very unhappy with me for several days afterwards. I know I need to work my squat more, but I suspect that will always be the case.

Then:
5RFT
10 x 30kg Thrusters
10 x 16kg KB Swings
100m "sprint"

9:22

I got a new battery in my pulse watch, planned on recording my splits and I set the timer going, then on my first thruster I heard a weird series of beeps from overhead and when I stopped the whole watch had reset to the default date and time. It works fine now, but something is weird.

Thrusters; I wanted to use 25kg for the thrusters, but all of the 2.5kg plates were gone. 30 was a wee bit much. I kept my knees out of it and hamstrings engaged, so I can do that for front squats, yay! Hip pop was inconsistent and so were lockouts. Room for improvement.
KB swings; Too light. I wasn't sure if I was up to 24kg and opted for discretion. They were alomost a break after the thrusters and I was pulling the KB down to speed things up. I got pulled up for swinging too high. I was doing games standard, which is how I've always done them and that's more than is required. It's no strain on my shoulders and currently harder for me to judge if I've hit the required height so I'm not sure I like that yet. I think I'l aim to master both variations so I can switch between them as needed.
100m; Not a sprint. Nearly a stagger. On the last round I decided this was stupid and got my act together and Posed some of it (as best I could).

I spent some serious time on the roller at home and my knees are much happier this moring. Now of course I don't know if that was becuase of the roller or because I woked squats last night. I'm going to credit the roller and must spend more time on it.
My back is a little off from a couple of badly received hang cleans.

Then I helped with the second session, coughing my way through a burnt throat.
Great progress on the hang cleans by several people.

Australiasian qualifier workout, scaled!

WOD at CFNZ.

Workout #1 from the Australasian qualifier.

3RFT
10 C&J 40kg
15 Ring dips
20 KB swings 24kg
15 minute cap

I messed up the timing and stopped after 2 rounds and the C&Js at 10:30
I had my watch set to count down the cap, but I though Tamaryn was saying my group only had 40 seconds to go and I figured I'd messed up the watch somewhere along the line and pulled the pin. I might have made it if I'd kept going.

C&J. 40kg was the women's weight and about right I thought. Heavy enough that I couldn't muscle the weight up, light enough to let me keep the pace up. I could have improved my cycle time by thrustering out of the power cleans, but decided to follow Jeff's rules and make it two distinct movements. When I have my C&Js as tidy as I want them I'll take liberties. I didn't hurt my back on the jerks! First time in ages. 50kg seems to be the danger point, below that I'm safe even when I get tired.
Dips. I had to go to using a band. I haven't done them in so long and they were never a strong point, I knew they'd be the sticking point. The time cap was my decider to go to the lightest band for assistance and it was the right move. I should have done it earlier is all.
KB swings. I ah let my ego get away with me. I planned to use the women's weight (16kg) there too, but when Tamaryn said that head height swings were OK I didn't struggle to secure a popular 16kg KB and grabbed one of the several 24kgs that were not being used. I was OK with them, but I should have gone 16kg and full overhead swings. Lesson learned.

Fun. Wish I'd trusted my watch though and come closer to finishing.

Not sure the birthday deadlifts were the best prep for this. :-)

Crossfit NZ and CF Strength Bias

We did
AMRAP 15
30 x pushups
400m run
30 x kb swings
30 x medball cleans
30 x pull-ups

As a partner workout.

I'm sure my partner was introudced as Kellie and I referred to her as that all through, but apprently it was Karen. That's really embarressing, sorry Karen.

We split things down the middle.

I used 24kg KB, 8kg med ball and full pull-ups.
Karen used a 8kg KB, push-ups on her knees, 4kg med. ball, jumping pull-ups.

We got through 2 rounds and Karen did one her 200m. I felt bad and wondered if I should have done a 200 to even things out.

I really must go more often. They have a real pull-up bar, a C2, kettlebells, and most impoirtantly, competition/inspiration from other Crossfitters. At the moment I'm stronger or more proficient than most of the clients at most of the exercises (except running, sigh!) but that won't last if I don't get my lazy arse moving. There's a little lady there, Lou who was partnered with my friend Dez from work. She was trying for muscle-ups when I got there and doing weighted pull-ups after class. She's shaping up to be extremely impressive.

But I'll always be taller than her. What a pathetic attribute to have to fall back on!

After that I did my programming from Jeff's Crossfit Strength Bias. I was supposed to have done it before the metcon but, well, I got up too late. No excuse, just laziness.

5 x 35kg Press
5 x 37.5kg Press
5 x 40kg Press

Then
10-7-4 x 30kg Press.

Hopefully that was interpreting the instructions correctly