monday 19/9

"Mainsite wod"
5 rounds of:
35 double unders
200m run
time=6:13
then
AMRAP 3 of
hang cleans 60kg
total=30
rest 3 mins
AMRAP 3 of
pullups
total=53
rest 3 mins
Max thruster attempt 45kg
total= 13

did the same workouts as friday, with the exception of the hang cleans which i put the weight up to 60kg (trying to go heavier as my injury gets better). Was disappointing to finish the first wod slower, however its good to know that i can still perform more intensely with just myself too. Used the hook grip for the hang cleans, this made my forearms feel so much better definatly use less gripping energy with the hook, im going to use it from now on for all my oly lifts even if it feels a little odd at first.

update

monday 12/9
"running fran"
21 thrusters 45kg
21 pull-ups
600m run
15 thrusters
15 pull-ups
400m run
9 thrusters
9 pull-ups
200m run
time=17:13

wednesday 14/9
3 rounds for time -
50 double-unders
400m run
30 KB circles 16kg
20 KB swings "
10 KB SDHP "
time=13:36

Friday 16/9
"Mainsite wod"
5 rounds of:
35 double unders
200m run
time=6:11
then
AMRAP 3 of
hang cleans 45kg
total=42
rest 3 mins
AMRAP 3 of
pullups
total=47
rest 3 mins
Max thruster attempt 45kg
total= 12

saturday 17/9
morning wod:
running technique

arvo wod:
work up to 3rm front squat
FS=80kg
work up to max Bench Press
BP=85kg

sunday 18/9
work up to 3rm weighted strict pullup
Pullup=24kg
work up to 3rm weighted dip
Dip=20kg

primal pairs training

wod:
For time complete in pairs (sub anytime you want):
karen (150 wallballs 9kg)
elizabeth (21-15-9 squat cleans 45kg, ring dips)
murph (no weight vest)
time=40:12

This was so much fun. The primal pairs is in 2 weeks and Jack and myself are entered, this was a good time to get used to 'subbing in' and feel what its like to work as a pair. We learnt alot about our weakness's (jack cant do ring dips, i cant wallball or squat clean). So there are a few things to work on before the day. The idea of doing girl wod's in a row was given to me by dan and his brother bryn williams. The wod's were done all together with no rest inbetween.
More pair wod's to come.

back to kb's

WOD # 1:
8 rounds for time of:
10 pull-ups
10 KB swings 20kg
200m run
time=15:21

WOD # 2:
Tabata side plank

This workout was the first time ive added some weight to the kb since doing my back. Felt very good, slowly but surely working my back into form ;)

how bad do you want it?

wod
2 hours of gymnastics skill work:
l-sit to planche
ring handstand pushups
butterfly pullups
forward rolls on rings

EBZ

morning wod:
hang cleans 5x5
40/45/50/55/60x4
strict press
work up to 3rm
50kg

arvo wod:
10 rounds of
sprint soccer field
swing across soccer goal post
time=6:39

A beautiful aspect of training in such a physically demanding manner is the ability to escape from the stress's that life throws at us. Even when emotionally draining and difficult times arise which have not shown there ugly face before, throwing yourself into a task that requires all of you (physically and emotionally) can be an amazing outlet. Struggling with something that seems so out of your control and trying to think of things you can do to make the situation right can be an arduous and somewhat impossible task. There are somethings that are out of your control no matter how much you wish you could change it.
Think about the things which are within your control.
Accept, Be thankful and Love life
Rest In Peace Ebz

gymnastics

wod 1:
10min amrap
burpees
every minute on the minute-100m run
total=105 burpees

gymnastics:
2hours practicing:
L-sit holds,
rollovers on bar
iron cross
front/back levers

gymnastics every tuesday and thursday, challenge stadium. get on it!