fun training

morning wod:
5rounds of:
5 box jumps 26"
down and up hill
time=3:15

then
400m walking lunge for time
10:10

arvo wod:
practice handstand pushups

wod 3:
explosive dips on the parallel bar

had a fun day of training today. The weather was beautiful and felt great so i made the most of it with a morning wod by myself.
Drove down to a small hill next to challenge stadium and did hill sprints mixed with high box jumps on a ledge at the top of the hill. A brutal, short wod that had me breathless by the end.
I finished by walking lunge back to my car which was roughly 400m away. A total of 310 lunges (counting kept me motivated), Im more stoked with my recovery, this has been lagging in my training and i wanted to emphasize this so i stretch for 20 mins after and had a dip in my parents pool for some cold water therapy.
The evening wod's were more skill work and strength orientated.

recovery

Its been a slow recovery process for myself since hurting my lower back a month and a half ago.
though frustrating, this has also been a learning experience. one that i will take with me on the journey to becoming a great crossfitter. I have learnt to:
listen to your body, recover adequately, appreciate good health and full work capacity.
I have set some goals these past weeks to maintain and even improve my fitness whilst still recovering, Some highlights include:
-8 consecutive handstand pushups
-50kg shoulder press
-6 consecutive strict muscle ups
-7 consecutive muscle ups
-10kg muscle up
-30 muscle ups in 11:03
-82.5kg bench press

I am now stronger in my upper body than before, theres still a ways to go in the recovery to full capacity though i am hopefull in a month i will be back. My sights are on competing at the primal pairs with my brother and a new, harder, smarter training programme.

Blood Pressure and Heart Rate

Today I had a chance to see the effect of about 10months of following the crossfit training methodology, not from the usual aesthetic viewpoint but from the scientific rigour of a controlled lab experiment.
This test, conducted in my 'exersice physiology' lab at uni was used to test the subjects HR and BP response to the effort of an 18 minute bicycle ride.
2 participants were chosen to be compared, a 19yr old female and myself. Our resting heart rates were measured aswell as our blood pressure.
We then started to commence pedalling at 50 revolutions per minute, The subject would pedal at the first workload for six minutes at a resistance of 1kilopon.
The heart rate would be recorded at each minute of exercise and the blood pressure in 3 minute intervals, this procedure was repeated at workloads of 2 and 3kilopon respectively without rest or recovery between workloads, the test was continuous in nature.
The results were as follows:

time	workload	Heart rate (subject 1)	Heart rate (mine)	Blood pressure (subject 1)	Blood pressure (mine)
0 min (resting)	0KP	77	72	116/75	125/75
1 min	1KP	98	103
2 mins		105	106
3 mins		105	96	165/85	125/79
4 mins		112	98
5 mins		111	101
6 mins		118	113	180/85	125/70
7 mins	2KP	131	117
8 mins		132	119
9 mins		143	122	185/85	135/50
10 mins		142	128
11 mins		153	130
12 mins		153	132	190/90	135/50
13 mins	3KP	165	132
14 mins		178	138
15 mins		179	139	185/85	140/50
16 mins		182	141
17 mins		188	149
18 mins		187	150	180/85	140/55
recovery	0KP
1 min		131	122	180/75	140/70
2 mins		114	115	150/75	134/70
3 mins		108	112	140/80	120/70

This was by no means an exact measurement, we are still learning how to conduct these procedures accurately, aswell as the results reflecting fairly different results as they provide a comparison of a male and female subject (different workload capabilities). yet they do provide an insight into the effectiveness of the training on my body in terms of effect on the hearts ability to perform under exercise.
Im looking forward to more lab experiments which can help bring to light the effectiveness of the crossfit training methodology.

cooee group wod

morning workout:
wod#1:
partner sprint
10 dips/ 10 box jumps/ 10 pushups
3 rounds

wod#2:
amrap 2
burpee box jumpover
total=30

wod#3:
amrap 3
1 situp, 1 pushup
2 situps, 2 pushups ect..
total= 9 rounds

wod#4:
hill agility sprint

wod#5:
50 meter sprint forwards
50 meter sprint backwards
4 rounds

arvo workout:
wod:
weighted pullups
5-5-5-3-3-3
16/16/16/28/28/30kg

swim wod

wod:
5 rounds for time of:
5 handstand pushups
100m swim
time=41:30

So much fun! i realise the awful time however it was the handstand pushups that let me down, i love doing wods that are my weakness's, i dont see the point in working at things you're already good at. Ive got some harder swim wod's programmed for the future, cant wait till i become a fish instead of a rock.

9/8/11

wod #121-15-9 reps of:
behind the neck push press 40kg
pullups
ringdips
time=15:35

wod#2
100kb pushpress 12kg
time=3:31

all arms today! wod 2 was so much harder after the grueling effort beforehand.

a few short wods

morning wod
wod #1:
Amrap 10 of:
1 hspu, 1 muscle up
2 hspu, 2 muscle ups ect..
total =5hspu + 4muscle ups (29reps)

arvo wods
wod #2:
800m run for time
time=2:39

wod #3:
10du, 25bj 24"
20du, 20bj
30du, 15bj
40, 10
50, 5
time=4:35

wod#4
2 rounds of:
50 squats
25 pushups
time=3:59

A great day of training. felt fast and light on the run, first time in a while. I decided to do a technical upper body strength wod this morning, don't do these movements nearly as much as i should so it was good to mix them in a short metcon. I have finally gotten the full extension at the bottom of the muscle up and can link them together (had a pr of 6 consecutive muscle ups).
The arvo wod's was a mix of short cardio heavy efforts that left me gassed afterwards. A mixture of both my strengths and weaknesses today which gives my confidence a big boost.

beach wod

wod:
4 rounds of:
50 meter swim
25 push ups

Didnt time this one, just wanted a workout different than usual.
the swim was tough especially when you couldnt move your arms after the pushups!
My friend is a swim coach so the plan is to swap crossfit coaching for some swimming instructions and blend the two together for some epic swim wods.. look for those in the future =)

5/8/11

wod:
4 rounds for time:
25 push presses 40kg
400m run
25 seconds of "hollow hold"
time=18:25

Presses

wod:
work up to max strict press
48.5 kg
work up to max push press
60 kg
work up to max split jerk
80kg

Since i cant use my lower back for a while, my goal is to become much better at upper body strength and gymnastic movements, this was the start of some strength training of the presses.
Some pretty weak weights however ill keep working on it.