WOD

Monday

3 rounds for time

500m row
15 OHS 40kg

time 10min 03secs

then weighted pull ups - 24kg, 32kg, 40kg for singles

Managed all 3 sets of 15 OHS without breaking them, my best before was 13!!

Back Pack Fran

Saturday - Back Pack Fran 8mins 22secs

Sunday - Back Pack Mile Run - 7mins 33secs

Only one more weight vest workout to do.

Wod and Softball

Thursday - CrossFit Ireland WOD

One Bar Linda

10,9,8,7,6,5,4,3,2,1 reps

Deadlift, power clean, press

Use a weight that will ensure completion in under 12 mins

Used 40kg
Time 9mins 40secs

Was supposed to be press but after Tuesdays push jerk wod, they all became push presses

Then

4 rounds

200m run
8 box jumps

time 5mins 39secs

Then

Softball, in the rain, beat again

College

Started college yesterday. Im on the Classroom assistant course - the only guy in the class. 22 women and me!

Not at im bothered, as long as I finish the course and get a job I wouldnt care if it was a class of monkeys.

Because Im in college all day Wednesday and at work - 9-3 college 5-10 work - I think Wednesday will be a rest day.

Heeeeuge spider

This big spider ran across my living room floor!

Auvest WOD

Tuesday

AMRAP 20mins

12 push jerk 60kg
400m run

wearing back pack

4 rounds plus jerks and 200m

Wod

Monday

Auvest wod was Tabata squats followed b 4mins of muscle ups - cant do muscle ups ( been a long time) so came up with this

Cindy

10min weight vest Cindy
2min rest
10 min Cindy

weighted - 7 rounds + pull ups + 8 push ups

un weighted - 7 rounds + 3 pull ups

Charity cylce ride

Went on a sponsored cylce around the Isle of Cumbrae with work today - just under 11mile in 50mins

A lovely place - even in the pissing rain and howling wind like today

huh?

Eating a diet of lean MEAT, fruit, veg and nuts will lead to a deficiencies in protein intake??

Auvest

Friday

5 rounds

200m run
3 x 80kg hang power clean
7 x pull ups ( first round were chest to bar, rest chin over bar)
10 x 24 in box jumps

wearing 10kg back pack

16mins 39secs

then bench pressing because my mate Derek was doing it - got up to 100kg for a single