Sunday part 1

3 rounds 800m row. 50 good mornings. 50 sit ups.

Time 22.45. That sucked.

Later will be 6 x 500m / 2mins rest plus a penalty if i drop below a certain pace

Saturday rowing

3 x 1,500m rows with 3min rest between

5mins 25secs / 5mins 37secs / 5mins 44secs

Workouts

Friday

CF.com rest day but did CFE.com wod

3,000m split into 1,500m / 1min rest / 1,500m

3mins 41secs then 3min 37secs

done at 10.30pm after a long feckin day

Good start to the week

Monday rest day - but did some OHS up to 50kg for 3

Tuesday - snatches ( man i need to stop doing stuff on rest days!) - shoulders sore from yesterday so just did a few with 40kg, then some snatch drops with 40kg too

then did cfe.com wod on the rower - 1 min on / 20secs off x 18 rounds. Total metres - 4475, average 265m per interval

CFE WOD

Wednesday

5km run

same loop as my back pack 5km - 23mins 55secs

CFE WOD + CF Main Site WOD

Did the CF Endurance WOD this morning

3 Rounds of:

5 seconds on, 10 seconds off, 20 seconds on, 10 seconds off, 10 seconds on, 10 seconds off, 30 seconds on, 10 seconds off, 15 seconds on, 10 seconds off, 25 seconds on, 10 seconds off

Nearly puked!

Then tonight did a modified version of the main site WOD Mary

5 pistol progressions
10 HSPU to foam pad
15 pull ups

5 rounds plus pistols and 2 HSPU

WOD CF.com & CFE

Saturday

As Many Rounds in 20mins of

10 wall ball
10 sit ups
10 good mornngs

13 full rounds

Used a 23lb ball to the top of the shed roof, so about 8.5ft. Anchored sit ups, and good morning with the oly bar

Then CFE wod - 4 rounds of 5mns on / 3 mins rest

WOD CF Endurance

Tuesday lunch time

CF Endurance WOD

6x3 min intervals

Rest 1 min on intervals #1, 3 and 5. Rest 3 min on intervals #2 and 4.

Hold maximal distance possible on each of the 3 min intervals.

Used my Ipod metronome set at 88bpm so kept same distance each interval

WOD extra

Monday night - just because it looked interesting

CF Endurance

Do 20secs work :10secs rest x Distance Until Completion. 20 seconds on, 10 seconds off. Complete stop/rest on the 10 second rest period.

Rower distance 3km

So basically do tabata intervals with a complete stop at 10secs rest until you complete 3km

Tabata intervals - 29

Total Time - 14mins 26secs

That was good

WOD

CrossFit Redux day 4

for time

500m row
30 bench press 2 x 25kg DB
1,000m row
20 bench press
2,000m row
10 bench press

time 20mins 54secs

rows 1.47, 3.49, 7.59


then later


CrossFit Redux day 4 part 2

CF Endurance WOD

30secs work / 20ecs rest x 8 rounds on C2 rower - Full out efforts

160m
158m
150m
148m
148m
141m
141m
147m

that sucked