The calm before the storm!

..next week will be the beginning of the 12 days of Christmas at Crossfit Teesside- a hero or benchmark workout every day, only days off Sundays and Saturdays workouts usually last an hour or more..

Saturday 29 November 2014
@home

3 x 3m rounds on bag and bike

10 minute AMRAP (with 10kg vest)
5 pull ups
10 press ups
15 squats

3 rounds 

5 minute AMRAP 
strict handstand press ups (1 mat 1 plate) - 18
5 minutes deadlifts 3reps - 60kg

not too bad, had headache but felt better for doing.

 
Sunday 30 November 2014
@home

squat snatch tekkers @ 17.5kg
5 x muscle up progression (purple band)
ring dips

 
Monday 1 December 2014
@Crossfit Teesside

15 minute AMRAP

15 front squats @42.5 kg
15 pull ups
30 double unders

5+4 RXD :) - very tough!! quads destroyed!

5 ring pull ups
rebound toes to bar/2 x 3 chest to bar


@home 
power cleans/hang cleans/push press - up to 39kg - "rusty!"



Tuesday 2 December 2014
@Crossfit Teesside

6 minute window
800m run 
AMRAP power cleans @ 42.5kg

6 minute window
800m run
AMRAP shoulder to overhead @42.5kg

6 minute window
800m run
AMRAP burpees

total reps: 78 RXD (STOH hard as expected!! could have attacked the cleans more, worrying about technique too much!)

rebound toes to bar/chest to bar/5 ring pull ups

@home

power cleans/hang cleans tekkers - up to 35kg (still feel rusty!)
3RM strict press - 29kg

 
Wednesday 3 December 2014
@Crossfit Teesside 

5 rounds

10 toes to bar
10 power snatches 25kg
10 wall balls 6kg

10:14 RXD - really looking forward to this one but it was sooo cold even after warming up before the wod, during it my hands became numb with cold and I could not feel the bar/ball.  I didn't notice until afterwards that I had torn my hand :( my own fault - should have had wraps on! Was probably gripping the pull up bar too tight because I couldn't feel it :o ..then later on I noticed a 'twinge' in my left shoulder.

@home (this was probably a mistake!)

300 double unders
5 x 5 DB bench press @ 7.9/9.07/10.20/11.33/12.47 (kg)
2 x 15 DB prone flyes @ 5.6/6.8 (kg)
3 x 5 ring dips (hard!)
5 strict pull ups (hard! did in singles, scared to lower myself with bad shoulder)
single deadlifts - up to 88kg (comfortable)

Thursday 4 December 2014 - rest day


 
Friday 5 December 2014 - no train
(torn hand and pulled shoulder still)