Three weeks of Crossfit Exercises

Has it really been 3 weeks since I’ve updated my log? 😮 Oh dear, this is going to be a big one!

Monday 30th July – “Boxing Fran”

30 Box Jump, 21 Thrusters, 21 Pull Ups
30 Box Jump, 15 Thrusters, 15 Pull Ups
30 Box Jump, 9 Thrusters, 9 Pull Ups

Colin – 18:02 / 26″ / 30kg

26″ Box jumps means the stage by the white board. I slipped once and landed on my shin. 3 weeks later, I still have the scabs and bruise!

Tuesday 31st July – Front Squat – 1 – 1 – 1 – 1 – 1 – 1 – 1

Colin – 90 – 100 – 110 – 115 – 120 – 122.5PB – 125F
Then Cleans – 85kg

Thursday 2nd August – Snatch – 1-1-1-1-1-1-1

Colin – 55kg

Then 3 rounds of: 10 Snatch, 15 OH Squat, 430m Run

Colin – 21:08 @ 40kg

The magic shoes haven’t quite done it for my snatch, I’m 10kg off my PB! 🙁

Friday 3rd August – AMRAM in 20 minutes of:

5 Push Press, 10 Knees to Elbows, 15 Lunge Walk

Colin – 7 / 50kg / K2E

So many knees to Elbows are d4mn hard!

Monday 6th August – 3 rounds – (with a cut off at 30 minutes if full 3 rounds not completed)

15 Dumbbell Cleans
20 Press Ups
Row 500m
25 Pull Ups
30 Sit Ups

Colin – 28.22 – 17.5kg

With the 17.5kg dumb bell cleans (each that is!) I honestly didn’t think I’d finish this one before the 30 mins, but was pleasantly surprised.

Tuesday 7th August – Back Squat 5×5

Colin – 115 – 115 – 115 – 115 – 115

Going for strength workout here rather than max weight. Doing all 25 reps at 115kg was hard!

Thursday 9th August – Snatch + 3 Overhead Squats x 10 – Max Load Completed.

Colin – 60kg

It’s getting better, I’m working on changing my snatch technique, but I’m still 5kg off my PB’s here.

Friday 10th August – “Resting Helen”

3 rounds
Run 430m
21 KB Swing
12 Pull Ups
Rest 2 mins

Time / KBell
Colin – 15:58 / 20kg

OMG this kicked my 4rse! The rest only helped me kill myself more on the runs. It didn’t seem like it was going to be too hard, boy was I wrong! :'(

Saturday 11th August – Front Squat 7×3

Colin – 100 – 105 – 110 – 112.5 – 115PB – 105 – 100

Was pleased with this performance (not least cos I beat Kempie, tee hee! 😉 ) Actually was very nice working out out with him.

Tuesday 14th August – Back Squat 5×5

Colin – 117.5 – 117.5 – 117.5 – 117.5 – 117.5

Inching up the 25 off back squats here (did 25 x 115 last time). Was tough though, and my knees and thighs are really starting to feel the heavy focus recently on squats.

Wednesday 15th August – “Josh”

21 Overhead Squat, 40kg, 42 Pull Ups
15 OH Squat, 30 Pull Ups
9 OH Squat, 18 Pull Ups,

Colin – 12:12 @ 40kg

Followed by 10 x approx 50m sprints, with about 30 secs rest between sprints.

Was very pleased to do this as Rx’d without modification, even if it meant I didn’t get sub 10 min, but it was the pull ups that slowed me down anyway. And boy do my elbows still feel all those pull ups 24 hours later!

Thursday 16th August

A much needed rest day. Typically though, 36 hours after last exercising, I feel worse than I did yesterday with aches and pains and the like. Still, I know I need it cos am sore in more places I care to mention.

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