Saturday, March 21, 2009

Im Back

After a week of AJing the house down and no WODs I got back into the groove this morning at CFNQ we did a CFX WOD:

3rounds of:
800m, 10 K2E, 20 Pull Ups, 30 Wall Balls
24:16 felt pretty good

The plan is to play catch up as follows:
Sun22 - AMRAP 30 5/5/15 Pull up dip Sit Up WOD with reek about 10 ish
Mon23 - Back Squat triples
Tue24 - Rest
Wed25 - Deadlift Run WOD
Thur26 - Karen
Fri27 - ?
Sat28 - CFNQ
Sun29 - Session at mine in the morning(hopefully strength)
Mon30 - Rest

Overtraining here I come :~

7 comments:

Brett_M/30/181cm/88kg said...

AMRAP30: 5 Chin Ups, 5 Ring Dips 15 Sit Ups - 18 rounds + 5 Chin Ups and 2 Ring Dips

Brett_M/30/181cm/88kg said...

Back Squats 5 sets of 3 reps:
90,92.5,95,97.5,100

Pretty happy with form - vid to follow, played with a higher initial bar position.

Scotty.A said...

Nice work mate. How are you finding getting back into it?

Did a 60kgs x 5 thruster today, new PB. Still need to work on the shoulder flexibility thou

Then did my first ever muscle up today...then did another one :)

Brett_M/30/181cm/88kg said...

Awesome work on the MU!!!!!!

How good is it when you finally knock em out?

It is good to get back into the swing of things again.

Shoulder is a bit rooted from course and Pull ups seem to be slowing its recovery so I may drop Murph from the week's line up.

Good to hear you are going hard

Scotty.A said...

Yep, pretty happy, felt easy too. Must have been all the technique work we did that paid off.

I didn't even expect to knock one out. I expected to get where I normally do, then bam, over I went and up. Was awesome :)

Steve__m/25/171cm/73kg said...

hope ninja training was all good mate, may have to take it easy on the WODs for a few days then.
have to catch up for at BSF so you can show us some of your jutsu

Brett_M/30/181cm/88kg said...

Did the Dead/Run WOD
21Deads @100k
800m Run
15 Deads @ 100k
800m
9 Deads@100k
800m

18:47

Run let me down again kachoo, kachoo!