'twas a dark and stormy night ...

Well, a blustery afternoon.

3RFT
200m
20 sit-ups
20 x 12kg T-handle swings
10:27

1 3:25
2 3:27
3 3:33

Decided to spare my shoulder and forwent benching.
Runs were slow even for me but fun fighting through the blustery headwind.

Got rained on slightly, not a bad thing.

Chuck Taylor's don't make good wet tyres. I didn't slip, but they're a bit skiddy.

C&J and sit-ups

3RFT
10 x 40kg Power cleans and spit jerk
30 sit-ups

12:06
Which is way slower than it should be, but I knew it was going to be. The sit-ups were always going to slow me down so I took a hit on the C&Js to use a heaver weight because I'm sick of mucking about with weights I can actually handle. Which is a damn stupid criteria to base weight selection on and which I'm sure I'll regret, but anyway, that's what I did.

Mainsite WOD

2RFT
25m lunges
25 situps

4:34

I should have done another round.
Wanted something that wasn't likely to aggravate this weird tight back thing I have going on and this fit the bill. Now I'll see if it's systemic or localised.

Mainsite WOD.

Pack:
18-15-12-9-6 and 3 rep rounds of:
30kg Power clean
Abmat Sit-ups
Back extensions

11:39

Power cleans were bleh. Realised after I'd launched that I'd promised myself I was going to video as many barbell workouts as possible in lieu of a coach.
Slight butt rub on the situps, fortunately the numbers weren't too high.
Back extensions were the first attempt at rigging up a GHD by pummelling a sandbag to shape on top of a plyobox and hooking my ankles under the bar sitting on a raised surface. Not a disaster, but the concept needs development. It would almost certainly work much better for GHD sit-ups.

Core work

I got to CFNZ early and did one of my usual warm-ups. Found my rowing is getting better, HSPU are not good and I'm not talking about my pullups until I get better than that.

5RFT
25 x 16kg KB Swings
25 Sit-ups
25 x 20kg Good Mornings
25 KTE

26 minutes and change

I scaled that badly.
There was a 25 minute cap which I blew as I had only the KTE to go in the last round.

I should have dropped a round and maybe gone with a 24kg KB. I can handle the weight, it's how much time I would have sacrificed. If I were establishing a target time for the BX forum I would have guesstimated this one as an 18-20 minute workout for the Big Dawgs. I should have aimed better.

Darren pulled me up on the swings once, my chest is dropping too much. Now I know what it feels like done properly I can work on that. I had a long session on the foam roller at home and got a few serious clunks out of my back. I've been neglecting it and hunching over more and more. There's still at least one more big one to pop back in line before I can maintain a neutral spine position under load.
Situps were blah. Always are. If I'm going ot lose count that's where I do it.
Good mornings got faster as I went on and got a rhythm going. My hamstrings were twanging something chronic on the drive home.
KTE were KTE in name only after the first 5. Hanging knee raises would be more accurate.

The night knocked me around a fair bit, workouts with a lot of core work tend to. I was shaky for quite a while afterwards.

Sit-ups, Lunges

At Lynette's gym
35 sit-ups
Walking lunges holding a 10kg dumbell overhead (in both hands)

Don't know if this is an AMRAP or a RFT.
I wanted to do 5 rounds and made 4.
I wanted to cap it at 15 minutes and got stubborn and didn't want to break the last round, so finished in 16:30
Lunging distance was length of the gym and back which took me 11 or 12 lunges each time, so guessing about 25m round trip.
I usually do these sorts of lunges with a barbell and thought holding the shorter dumbell would require me to use much less weight. 10kg was too light really.

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.

Situp chipper 080616

For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

Except for the double-unders; I did 200 single unders instead instead. Tuck jumps still bother my knees and I figure it's really only a lack of familiarity with jump rope that's stopping me from getting double unders.

A hardly staggering 28:53.

I think I'm ready to do single DUs LauraR style now and work on linking a few together. Maybe mix and match with 4:1 single unders as well.

Overall it wasn't too hard as I didn't rush at it, just concentrated on keeping moving the whole time.
That stumbled slightly during the burpees. They were a bit of a struggle and there were a few lack of character breaks I'm afraid.

Run, back-ext,situps

3 rounds for time

800m Run
35 back-ext
35 situps

37:00