5km Row - 3 man teams. 20 min time cap.
Any which way you want to do it between you. Basically we went for max attack 300/350m each and change. Completed in 19.00. Pretty happy with that, the change overs probably cost us 90/120 seconds overall but still under the cap.
WOD - individual
20 min AMRAP
10 Drainers
15 Toe to bar (i'm getting close to my first one!!) - 15 leg raises for me
20 Pressups (i ended up doing hand release ones)
25 Sqauts
30 American Swings 24kg
3 days in a row have really taken it out on me - it's a later class at 10.30 (normally 9.30) and I didn't eat much this morning, went out hard on the row and suffered in the WOD. Did 2 full rounds and then 10 drainers and 15 bar leg raises and was done.
Day off tomorrow - out all day with work.
Drainers?
About to ask that myself.
That looks pretty tough, the row is a decent workout in itself without the WOD!
I went Mon and Tue and was going to have a night off tonight but someone from my work goes to the same box and told me it’s ring muscle up practise before the WOD tonight, which I really fancy trying as I’ve not done them yet.
I am a bit achy from Mon and Tue though and was looking forward to a night off and watching a film. Decisions, decisions!
Tuesday 14th Nov
Strength :
Complex - Work up to heavy 1 x Power Clean, Hang Power Clean, Jerk.Managed 67.5kg, attempted 70kg but couldn't fully push out the overhead portion of the lift.
WOD - 10 min time cap:
400m run
5 x Power Clean (I scaled to 50kg)
12 x Push Press (I used 40kg which was C)
5 x Power Clean
9 x Push Press
5 x Power Clean
6 x Push Press
200m run
Nice and gassy, finished in 6 minutes which was quick so I could've gone heavier on the weights of at least the clean, possibly push press too.
Short fast workout last night.
50 wall balls
100m sled push (sled 20kg)
50 wall balls.
Thurs 16th Nov
Bootcamp - 30 min AMRAP in Pairs (reps to be shared evenly)
10 x Wall Climbs
20 x 20kg DB Snatch
30 x 24kg KB Swing
40 x 24" Box Jump
50 x Sit Ups
On the 10th minute - 1km row
On the 20th minute - 800m run
3 x rounds 10 KB swings.Lovely little session data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7
Got my box jumps sussed now, instead of jumping down, resetting then jumping I just bounce off the ground back up.Much more efficient and less time to think about them, no cramping this way either (touch wood) although my calves did start cramping on the run.I always seem to get cramping in my calves on the runs and used to on box jumps, going to look at supplementing some electrolytes.
Used to do rebound box jumps but after a couple of top crossfitters tore they're Achilles tendon I started stepping down
Partner training yesterday morning.
WOD - In pairs, splitting reps into 10's or 15's
100 cal row / 100 burpees
90 cal row / 90 burpees
80, 70 and so on down to 10, 30 min time cap
Partner and I got to 76 burpees of the 80 round.
Off to a comp in Manchester shortly to watch some of the guys from my gym compete.
@djpaulc247 that looks like an absolute suck fest data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7