Thursday 29th July

Another trip up to CrossFit Fife, this time with my mate Derek and Ian from CrossFit Hove

First we did a nice little metcon

20 kb swing 44kg KB
30 Box Jumps 20in
40 wall ball
50 push ups
40 wall ball
30 Box Jumps
20 KB swings
800m run

Time 17mins 48secs

Then we moved onto overhead squats as I suck at them

40kg x 5
50kg x 3
60kg x 1
60kg x 1

Finished with power cleans

80kg x 1
100kg x 1
115kg x fail for 3 attempts

Another great night at CF Fife

Thursday 22nd July

Another road trip up to CrossFit Fife

Tonights workout - clean and jerk

Lots of warm up sets

20kg
40kg
60kg
70kg
80kg

all for doubles and trebles

90kg x 1
100kg x 1 PB
100kg miss

then moved onto power cleans

112.5kg PB

Finished off with Death by Clean and Jerk - 8mins + 4 reps

Great session, really enjoying my visits there

Road trip to CrossFit Fife 13th July

Road trip to CrossFit Fife with a Alison and also to meet Damien, a guy I know from a fitness forum

Metcon sucked big time 

3 rounds

800m run
40 thrusters 30kg
20 burpees

With me having the conditioning of a 40 a day smoker I wasnt expecting much from this - 38mins 

Then cranked out some power cleans working up to a new PR of 110kg. Might have had more in the tank but too the PR.

Tuesday 12th wod

Arm feels better today, shoulder still a bit sore though


WORKOUT HERE

Power clean 1rm - 90kg Metcon 5 burpee 7 power clean 67.5kg 18 double unders time 18mins 15secs


Broke up the power cleans from teh start to 4 and 3 reps just to make sure i kept my back tight.