@ home - aka The Crosspit! aka The garage
Warm up
1.2 mile run (7.39 average per mile)
Stretching and mobilising (bar passes and presses to get arms and shoulders warmed up)
10 press ups/50 sit ups
HSPU tekkers
approx 3 minutes doing HSPUs with an abmat
(good managed quite a lot, but still fairly tough, arms felt weak, wrists hurt)
approx 3 minutes doing HSPUs hands on plates either side of the abmat
(same)
approx 3 minutes doing HSPUs with just a flat jigsaw mat
(managed about 5, very tough but feel posture improving, keeping core tight helps)
Strength
Strict press 5-5-5: 17.5kg-20kg-21.5kg 1@27.5kg
Plate sit ups 20@10kg
Friday 30.08.13
Team Wod with Jude, one of my favourite training partners! Here she is working on toes to bar. She thinks she will never get them but I know its just a matter of time!
TEAM WOD
In pairs in 20 minutes:
Row 2,000 metres
AMRAP
30 KB swings 16kg/24kg
30 box jumps 20"/24"
4+53 (scaled)
Kettlebell swings were strong and fast but posture not as good as usual as found was going too far over head and rocking a bit on my feet. Need to keep weight on heels! Re-bound box jumps were getting faster but thats probably why was failing a few not getting weight solid on the box and toppling backwards a few times. Rowing technique much improved, as confirmed by Parsley!
Loved it, great fun! :)
Wod at Crossfit Teesside - Coach Brutal on top form!
7 rounds
7 Front Squats 50kg
7 Chest to bar pull ups
7 burpees
(20 minute time cap)
19:50 - 42.5 kg
50kg is my max weight on a power clean and squat clean. I think I could have managed the squats quite well but I was nervous of trying to clean that much in a wod, especially with chest to bar after and a time cap! As usual, cleans were a bit rubbish because I feel a panic when I start to lift the bar and rush the movement.. but chest to bar getting good, getting quite high, starting to really feel the force of the momentum created by the kip and that moment of weightlessness allowing me to think and pull my chest up to the bar :)
..a way to go!
bank holiday Monday 26.08.13
So my husband, Marvin 'Parsley' convinced me it was a good idea to start a blog. First I thought I'm nowhere near good enough to be blogging about training, who's going to read that?! ..but then I thought progression is the most important aspect of training whatever level you're at so it would be good to document me getting a bit less crap at some things ..at least I hope that is what will happen!
FIRST PROPER STRENGTH SESSION (as instructed by Parsley)@Crossfit Teesside
500m row - concentrate on tekkers and try not to fall off
Dynamic stretching/mobilising
FRONT SQUATS
3 x 5 reps with empty bar
5-5-5 sets: 38kg-44kg-50kg
(began to panic starting these,scared of the weight, even though have done more than this previously! ..wanted to stop, actually convincing myself of reasons why it might not be a good day to do it - I would probably would have stopped without a set programme, plus I knew Parsley would have been mad if I didn't get it done)
1-1-1-1: 55kg-60kg-65kg-66kgPB - yay!
(by the time I got to these sets I was feeling confident and the weight felt fine)
WEIGHTED STRICT PULL UPS
5-3-1-1: 3kg-4kg-5kg-7kgPB yess!
END WOD - fran with empty bar - didn't have time, box closing - shouldn't have spent so long putting various lifting paraphernalia on! However, did find the knee sleeves good support on the squats
Altogether - good sesh!
..check this out,I am totally inspired by this footage:
https://www.facebook.com/photo.php?v=537402699647738
