Double Day

This morning did a scaled WOD from the main site 21-15-9 Snatch(squat) and C2B Pull Up

I used 33kg instead of 43 - 16:27

Then modified the next main page WOD to an AMRAP due to time restrictions and managed 4 rounds in 20 mins of 21 SDLHP at 43kg and 21 Ring Dips. (Rx'd WOD was 5 rounds for time)

I didn't get to train yesterday so this makes up for it!

Still the Champ

I took out the coveted Michael trophy at my house this morning with a 29:40 Michael - PB. Beating Errica's 30:07 PB.

She was not happy.

We stuffed the order so it wasn't a true Michael we did Run,sit, BE

Turbo Teen

This is what I was talking about!

Thinking about burpees is worse than doing them!

Filthy Fifty

PBs all round despite early morning:

Steve 23:14
Brett 28:01
Reek 43:41

Heavy Dead Singles

Managed to nail 150 three times - absolute gut buster efforts but I was pretty happy with my form.

Alright Steve 50s at mine tomorrow!

Back Squat Triples

Mediochre Effort because my calves are still destroyed from my 5k

90,92.5,95,90,90 - Pretty happy with form

Found a cool article on CFE that is worth a read:

http://www.dailymail.co.uk/home/moslive/article-1170253/The-painful-truth-trainers-Are-expensive-running-shoes-waste-money.html

Lying Angie

100 Bar Body Row with feet on box C2B
100 Push Ups
100 Sit Ups(Abmat)
100 Squats

5.3 Run

New shoes turned up so had to make up this WOD from last week.




5.3 Aplins then Nathan in 24:50

Catch up blog

Saturday did Danny WOD off main page - just got 2 rounds in! but I was sore as and used ring pull ups(read excuses!)

Sunday Rest - but did 3 100m sprints and managed 14:18,14:38 and 14:08 seconds

This morning 100 inverted burpees for time - 22:45 took a while to get into a groove.

Helen - variant

Today i did heavy wobbly Helen - hence the picture!




3 Rounds of:
400m run
21 American Swings - 2 pood
12 Ring Pull Ups (Rings to shoulders)

13:24

DT - Hero WOD

5 rounds:
12 Deads,9 HPC,6 Push Jerk
@70kg

32:26

wrecked me good!

30 MU for time

12:00 flat!

CFT

Todays CFT sucked!

Ugly BS 120kg
Press 70kg
Dead 140kg

Didn't feel it - CFT should be done after rest days - Confirmed!

22.5kg of PB :(

Metcon the house down

3 rounds for time of:
500m Row
21 Burpees
400m Run

Done at the box.

Brett 17:50
Errica 23:49

Frelen at the Box

4 Rounds of :
400m Run
15 Thrusters
15 Pull Ups

Wish me luck!

Half a Swifty

Did 50 Thrusters for time with 3 Burpees on the minute.

Brett(43kg) 10:00

Errica(20kg) 11:36

Hanging with Al at CFX

Im off for the weekend

I am off to CFX for the games qualifier, I will check in Monday night.

Did GHD SU/BE WOD from main site - 5 rds 30 SU/25BE 17:48

Errica towelled me up with 14:15:(

2km Row

managed 7:09:54 15secs off a PB.

Tried some front squats after but I was fried!

Wed morning Annie rematch

I towelled Errica up with my 10min Annie, So we did a WOD of my own design this morning:

5 rounds of 10 Vertical Jump to target(approx 90% of max vert jump) and 10 Knees to Elbow.

Before that we did max effort standing broad jumps: Reek nailed 170cm I got 245cm.

So I am semi shattered and she says - I want to do Annie again!

Anyway she beat me 10:12 or something to my 14:50 I could not string 2 DU together for ages.

Good Morning though.

2K row tomorrow :(