Helen

Buy in
30 x PVC Sotts presses

Started with 20kg, but couldn't keep my balance

WOD
Helen
400m
21 x 24kg dbell swings
12 pull-ups

15:55; 4:39, 5:18, 6:01

The runs were the worst.
Swings weren't too hot this time either for some reason. I guess my legs were a bit tired after yesterday's front squats?

Broad jumps
4 x 18m (path down the back of the house)
Took 10 jumps per trip, 9 and a hop at best

Conga line - Brand X workout

3 x 60kg Front Squat
9 Ring dips
3 x 62.5kg Front Squat PB
10 Ring dips
3 x 65kg Front Squat PB
9 Ring dips
3 x 67.5 kg Front Squat PB
8 Ring dips
1 x 70kg Front Squat
8 Ring dips

I could have got another 2 with 70kg, but it was a very ugly single. 67.5 was not pretty, but I was willing to accept it, just. I thought that if I focussed enough I might be able to pull of 70 and either I didn't focus hard enough or it just wasn't to be.

I'm still reaching a point just about or below parallel where I lose the feeling of tightness in my posterior chain. Based on my OHS when Jeff was coaching me, that's where my hips tuck under. It's weird, like my connection with the muscles I want to drive the movement just disappears.

Oh and dips just suck like always.

J.T.

21-15-9
HSPU progression - feet on a 20" box
Ring dips
Push-ups

20:12

This was the only hero workout I could do indoors, it's raining again here.

HSPU are getting easier, I need to decrease the assistance a bit.
Ring dips likewise, but still hard.

Push-ups after the other two are a disaster as always.

My least favorite hero workout, but the one I need the most.

Attack of the mini-Cindys - Brand X Workout

Buy in:
2 minutes double unders
200M run
2 minutes double unders

Got a couple of consecutive double-unders
I think I might be getting closer to the pose running style? I remembered to lean a lot as in the CF Newport beach videos and that seemed to make things work a little better.

5 minute Cindy-5 pull-ups,10 push ups and 15 squats
rest 3 minutes and repeat 3 times.

First round : 3 and 5 squats
Next round: 3
3rd round : 2 and 8 push ups

Push-ups sucked. Just sucked.
I took the squats slowly still trying to feel the hamstrings engaging. Except in the second round when I could see the 5 min mark looming with 15 seconds to go so I abandoned technique, apologised to my knees and knocked them out the fastest I could. Where's the ice bag.


Cash out
5 broad jumps

I did 10 because I need the practise. I do them like a little old man, barely any forward lean and only travel about 2 feet per hop.

Tonight was not my finest hour in Crossfit.

Deadlifts - Brand X workout

Buy In:
3 rounds
5 Handstand Attempts against the wall (as in, kicking up to the wall, then trying to find the balance point, ie toppling over slowly)
10 KTE

Workout:
Deadlift
5 x 100kg
5 x 102.5kg
5 x 102.5kg

Cash-Out:
Supposed to be sprints but I had dinner cooking and no-one else was home, so carried the bar up and down the length of the driveway a few times to work on that sprained back/side

“Money”

40 rounds
3 Pull ups
4 Push ups
5 Squats

20 minute cap

26 rounds

Did these at work using a section of pipe about 7 feet off the ground for the pull-ups. Keeping my knees clear of the ground made the pull-ups a real bottle neck

My hat is off to the very few who made it through all 40 rounds.

Happy Birthday Tony.

CrossFit NZ

Hey we got a mention on the site for our visit!
Yes, it's taken me this long to get back and check the site out, how embarrassing!

http://crossfitnz.typepad.com/crossfit_new_zealand/2008/08/saturday-free-t.html
That's us in the back, still going after everyone else had finished. :-)


And yes Laura, I'm wearing my historic red and black Beefit pants.

Thanks for the mention Tamaryn and Darren, you two have a great operation building there.