Has it really been 3 weeks since I’ve updated my log? \ud83d\ude2e Oh dear, this is going to be a big one!<\/p>\n
Monday 30th July<\/strong> – “Boxing Fran”<\/p>\n 30 Box Jump, 21 Thrusters, 21 Pull Ups Colin – 18:02 \/ 26″ \/ 30kg<\/p>\n 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!<\/p>\n Tuesday 31st July<\/strong> – Front Squat – 1 – 1 – 1 – 1 – 1 – 1 – 1<\/p>\n Colin – 90 – 100 – 110 – 115 – 120 – 122.5PB<\/strong> – 125F Thursday 2nd August<\/strong> – Snatch – 1-1-1-1-1-1-1<\/p>\n Colin – 55kg<\/p>\n Then 3 rounds of: 10 Snatch, 15 OH Squat, 430m Run<\/p>\n Colin – 21:08 @ 40kg<\/p>\n The magic shoes haven’t quite done it for my snatch, I’m 10kg off my PB! \ud83d\ude41<\/p>\n Friday 3rd August<\/strong> – AMRAM in 20 minutes of:<\/p>\n 5 Push Press, 10 Knees to Elbows, 15 Lunge Walk<\/p>\n Colin – 7 \/ 50kg \/ K2E<\/p>\n So many knees to Elbows are d4mn hard!<\/p>\n Monday 6th August <\/strong> – 3 rounds – (with a cut off at 30 minutes if full 3 rounds not completed)<\/p>\n 15 Dumbbell Cleans Colin – 28.22 – 17.5kg<\/p>\n 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.<\/p>\n Tuesday 7th August<\/strong> – Back Squat 5×5<\/p>\n Colin – 115 – 115 – 115 – 115 – 115<\/p>\n Going for strength workout here rather than max weight. Doing all 25 reps at 115kg was hard!<\/p>\n Thursday 9th August<\/strong> – Snatch + 3 Overhead Squats x 10 – Max Load Completed.<\/p>\n Colin – 60kg<\/p>\n It’s getting better, I’m working on changing my snatch technique, but I’m still 5kg off my PB’s here.<\/p>\n Friday 10th August<\/strong> – “Resting Helen”<\/p>\n 3 rounds Time \/ KBell 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! :'(<\/p>\n Saturday 11th August<\/strong> – Front Squat 7×3<\/p>\n Colin – 100 – 105 – 110 – 112.5 – 115PB <\/strong>– 105 – 100<\/p>\n Was pleased with this performance (not least cos I beat Kempie, tee hee! \ud83d\ude09 ) Actually was very nice working out out with him.<\/p>\n Tuesday 14th August<\/strong> – Back Squat 5×5<\/p>\n Colin – 117.5 – 117.5 – 117.5 – 117.5 – 117.5<\/p>\n 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.<\/p>\n Wednesday 15th August<\/strong> – “Josh”<\/p>\n 21 Overhead Squat, 40kg, 42 Pull Ups Colin – 12:12 @ 40kg<\/p>\n Followed by 10 x approx 50m sprints, with about 30 secs rest between sprints.<\/p>\n 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!<\/p>\n Thursday 16th August<\/strong><\/p>\n 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.<\/p>\n","protected":false},"excerpt":{"rendered":" Has it really been 3 weeks since I’ve updated my log? \ud83d\ude2e 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 […]<\/p>\n","protected":false},"author":161,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2,1],"tags":[],"class_list":{"0":"post-76","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-crossfit","7":"category-uncategorized"},"_links":{"self":[{"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/posts\/76","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/users\/161"}],"replies":[{"embeddable":true,"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/comments?post=76"}],"version-history":[{"count":0,"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/posts\/76\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/media?parent=76"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/categories?post=76"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/tags?post=76"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\n30 Box Jump, 15 Thrusters, 15 Pull Ups
\n30 Box Jump, 9 Thrusters, 9 Pull Ups<\/p>\n
\nThen Cleans – 85kg<\/p>\n
\n20 Press Ups
\nRow 500m
\n25 Pull Ups
\n30 Sit Ups<\/p>\n
\nRun 430m
\n21 KB Swing
\n12 Pull Ups
\nRest 2 mins<\/p>\n
\nColin – 15:58 \/ 20kg<\/p>\n
\n15 OH Squat, 30 Pull Ups
\n9 OH Squat, 18 Pull Ups,<\/p>\n