15/04/2011

WOD:


CrossFit Games Open 11.4

10 minute AMRAP
60 Bar facing Burpees
30 OHS (55kg)
10 Muscle ups

Result: 2 muscle ups

14/04/2011

Rest Day

Giving the lower back a rest now and trying not to lift unless I have to till next week.

Tuesday and Wednesday Training

Tuesday WOD:

3 rounds for time:
50 Squats
40 Swings (1.5pood)
30 Pressups
20 KTE
10 DL (100kg)

Wednesday WOD:

Partner WOD

20 min AMRAP
10 Dynamic Lunges
10 V Sits
200m run

Friday and Saturday Training

Friday WOD:

4 rounds for time

Run 400m
30 KB Swings 1.5pood
30 Situps


Saturday WOD:

CrossFit Games Open 11.3
5 min AMRAP
Squat Clean and Jerk - 15 rounds + 1 squat clean

Lifting BIG

Nothings better in life than a good burger and hitting PB's! BOOOOOM

Squat Clean 1-1-1-1-1-1 (80,85,90,95,100)
New squat clean PB

Partner WOD:
20min AMRAP
5 Squat Cleans (60kg)
10 Box Jumps (24")
15 Press Ups

19 rounds and something

performed 10 rounds altogether and I am k-nackered now!

Illness, Injury and Training

Due to illness and a back injury the only training I've done since my previous post is:

Thursday 31/03
Attempted Open WOD 11.2 - 15min AMRAP 9 DL(70kg) 12 Games Pushups 15 Box Jumps(24")
Had to stop in the 2nd round to my back problem being provoked and DL's being generally painful.

Friday 01/04
Rest

Saturday 02/04
Had a problem in that I either posted a score of 1 DL and didn't cause injury or I went for it and did the workout. So I did it and it was very painful and tiring. My breathing was off due to my chest infection and DL's were painful and fustrating as I knew I had the strength in me to perform 10+ rounds. I got 7 rounds 9 DL

Sunday 03/04
Rest

Monday 04/04
Practiced L-Sit pullups and Handstands

No metcons till chest infection is gone.

30/03/11

WOD:

Bent-Over Row 5-5-5-5-5
Chins 2 x Max

21-15-9
Box Jumps 24"
Pullups