Had a really lazy week after the CrossFit Ireland Invitational with only 1 workout - hill sprints with the vest on.
But....started back yesterday with a bang
Had my good buddy Karl Steadman atCrossFit 3Ddoing my metcon programming prior to going to Dublin and felt fantastic when I was there, conditioning was best its been in a long time. So on returning I asked him if he would be interested in doing all my programming - basicly the trip to Ireland has fired up my CrossFit habit again. This time however Im not going to sacrifice my hard gained strength, so he will be programming around big lifts. I have had a great year so far with the programming from Jay Ashmanusing the Jim Wendler 5/3/1 system but think its time for a change. Also I have started a 30 day Paleo challenge that is happening at the affiliate my friend Alison trains at in the states - Hamerdown CrossFit. So from today im trying my best to be dairy/grain/alcohol free for next 30 days. I have set up another blog just to keep track of my eating, but instead of writing it all down I am just going to post a photo of every meal.
So back to yesterdays training - CrossFit Total followed by 1 mile run for time
Press - 75kg
Squat - 130kg
Deadlift - 160kg
Mile run - 6mins 55secs
Will be interesting to see how the Paleo eating and Karls programming have an effect on me
I managed to get 6th place which I am really happy about the first workout was good for me as 60kg push jerk ( anyway over head was allowed so i push pressed most of them ) was heavy but not too bad. I finished it in 9mins 23secs so just under the cut off time I then had 2 mins for the power cleans. I did an easy 80kg, then a 100kg and still had time for one more lift. I contemplated 115kg which would have tied for 1st but played it safe and got 110kg
the OHS and ring dip workout was the only one that really worried me, but there was no way I could do it with 60kg so scaled back to 50kg. Even with the scale I didnt manage to finish the workout in the time allowed, just could not stabilise the bar overhead. That will teach me to miss out overhead squatting.
It was then onto a 400m run, we had 20secs after the 15min cut off to get to the start line, then it was time to run. Or shuffle in my case. Cant remember my time for this but it wasnt fast
Lunch was then cosumed, supplied by one of the members who catered for us all - lots of meat, veg, fruit etc and it was superb. I had loads and had a plate put away for after the event. The last event suited me - 60kg squat cleans/ very accurate wall ball / kb swings. The squat cleans were tough after the other events but were still manageable - think I did first set in a row then split other 2 sets up into 5's. The wall ball was to an iron beam, 10ft from the ground and there were very specific consitions to a rep counting - ball must hit flat surface of the beam, not the underneath, can hit top, must be caught. I didnt miss too many of these - I guess being tall helped. Then onto the KB Swings - easy enough as I really like swings.
I was the first person to finish this workout, did it in 13mins 08secs. Not sure where i placed on that workout, will need to check the scores when i get home onto my own laptop Had a fantastic weekend, a few Guinness last night and woke up in bits on Sunday morning with shoulders that feel like someone has ran over them in a truck, but no injuries!
Saturday Deadlifts 112.5kg x 3 130kg x 3 145kg x max = 12 Bench press 80kg x 3 90kg x 3 100kg x max = 7 Definite PR for bench, never managed over 6 before. Think the deads is a pr too but need to check