Lunch

Vegetarian parma and vegies, round two, dinner leftovers

Benchmark Wednesday

Wednesdays are a great day for CrossFit training.
Today we warmed up our hamstrings with bear crawls and inch worms.
After which we stretched out our shoulders and did some handstand movements to work up to doing handstand pushups.
WOD was Diane
21-15-9
Deadlift @ 60kg
Handstand Pushup
This is a quick workout if you are efficient with your handstand pushup
My time, 3:47.

Monday Mornings

I like Monday mornings, up at 5:20am, pack up and head to the gym for a 6am Monday morning session with the crew at CrossFit Urban Energy.
Some warmups, some strength training, this morning we did Hang clean & Jerk.  We spend about 15-20 minutes going through getting our form right and adding some weight on.  We did 5-5-5-5-5-5-5, the heaviest I went was 45kg (12.5kg each side plus the 20kg bar)
Since it was raining or pouring outside, we got lucky and didn't have to go running in the rain again like we did last week.  Instead we did 'death by 10m'
Each minute the laps across the 10m gym floor increase by 1 crossing, we started with 5 crosses, to be completed within a minute, the excess time is for recovery, but when you get up to 12 there is very little time left in the minute for a break.  I, along with most of the crew stayed in until 14.
All in all, a great monday session.

Thursday night battle

With my lower legs still hurting from wednesday mornings running and afternoon soccer game I pushed through and went to the gym.  We did overhead squats, knees to elbows and kettle bell swings. 6,12,18 amrap 10 minutes.  After that was wallball, pullups, run. 21,15,9.  I had to have breaks and relieve the tension in my lower back.
All in all a great sweat of a workout.

Eco planet pizza

We discovered their menu a few weeks ago when we were having breakfast at Sol Bread Cafe.
Animal friendly all vegetarian pizza, on wholemeal base.
Amazing
We tried the Mediterranean Breeze. Fantastic.
I love food

Benchmark Wednesday

For something different coach decided we would do some running training this morning, so we did warm ups and looked at the mechanics of our stride etc.  Then we went out and ran about 4km - well 2 laps of just over 2km.  That is the longest distance I've run in my new Inov8's, I must say, they are pretty awesome.  I finished 4th in our group and we came in under 20 minutes, pretty happy with that.  I did start to get a cramp in my left calf region at around halfway through the second lap, would have been around 3km's in.  Apart from that I was still able to pretty much sprint the last 50-60 metres.  Oh did I mention that it was raining the whole time? the gutters were full of water.  A good time was had by all, one of the crew even forgot which street to turn down and ended up doing an extra k or two, we almost sent out a search party for him.

Monday Morning Sweat

Some strength work today.... Deadlift... 90kg warmup.. easy.... 100kg pretty simple 5 reps x2. 110kg, now we are getting somewhere, I did 3 reps.  Holding onto the bar seems the hardest part.

Post workout breakfast

Food Food Food.
We dropped in at Sol Breads Cafe for some breakfast.
Once again we order the 'sweet delicious'.
Got a Byron Gourmet 'pesto, spinach, fetta' pie.. so tasty.
And a banana strawberry smoothie to wash it down.
Did I mention that I love food?

Saturday Morning Slam

I don't mind trainig on a saturday morning, I feel as though it really gives you a great kickstart to the weekend.
In the gym by 6:30am.

Teamwork - this is a good workout, plus you normally get paired up with someone you may have not met yet.
Happy to finish first :)

A few of the crew were doing CrossFit Open WOD #3 or 12.3

here is a pic of Coach doing the TTB or rather just completed some.

The seven

Benchmark wednesday was a hero workout.
In theory it don't sound too bad but after a few rounds, it's horrible.
Managed 7 x 90 kg deadlift.

Take away dinner

Delicious Indian take away. Tikka Bar mermaid waters.  Paneer makhan masala, samosa punjabi and steamed rice. Wonderfully sumptuous.





Got some Vegetable Masala Dosa for lunch on Sunday too, pretty tasty.... no picture

Lunch

A delicious tempeh loaf, salad of apple carrot and beetroot with walnuts.

CrossFit Open WOD #2 Snatch

Wowser!
30x 35kg
30 x 61kg
30 x something else I can't lift....

got through the 30 x 35kg pretty easy.
I couldn't get the 61kg high enough to squat snatch it (I need a lot more practice on this)