Gym Wars

Down at CrossFit Urban Energy we had our first Gym Wars (inter gym competition amongst members)
The Coaches had planned 4 WOD's for the 2 hour time slot, we had more than anticipated attendees so it was cut back to 3.  It was a really good couple of hours, there were two categories, beginner and intermediate.
The first WOD was 5 x overhead situps (20kg/10kg) (intermediate) and 5 x squat (20kg/10kg) shuttle run across the gym and back again - As Many Reps As Possible (AMRAP) in 4 minutes.  I managed 7 rounds.
The second WOD was run 400mtrs then in the remaining time it was Burpee Pullups - AMRAP 4 minutes.  I got 26.
The third and final WOD was lateral jumps over 3 plates x 10 then 5 x wall balls (10kg medicine ball) minimum 8 feet. 4 minute AMRAP.
I got 8 rounds and 10 lateral jumps.

Friday lunch

Spaghetti (gluten free) and bean balls, recipe via nomeatathlete.
Left overs are great for work lunch.
For more protein than normal out of spaghetti, we got bean balls, made from pinto beans.  Delicious and nutritious.

Stickered

Woot woot, got me a Crossfit Urban Energy sticker for the car!  So badge of honour.

Benchmark Wednesday

What do I like about Wednesdays? Or what I love about a Wednesday, well for one it's the 6am start at Crossfit Urban Energy and Wednesday is when we do a Benchmark workout.
Today the Benchmark WOD was named Helen, all Benchmark and Hero WOD's are named after fellow Crossfit athletes that have died in the line of duty.

Run 400mtrs
21 x Kettlebell Swing @ 24kg
12 x Pullups
Repeat 3 times for Time.
That took me 13:22
I spend most of the down time doing Pullups, I haven't mastered the art of dragging 75kg from dead hang to chin over the bar and repeating as necessary.  In the near future I will achieve this goal.

Prior to the WOD we did the mobility, warmed up the muscles and did some Muscle-up practice progressions.
Now, the Muscle-up is considered to be one of the hardest things you can do, you start out as if you are doing a pullup, but you end up at the top of a tricep dip, gymnasts do this all the time when they are performing on the  rings, it's how they get into position at the begining of their routine.
This takes quite a bit of strength, strength that I am still in the process of building via pullups.

Hipstergram

Just for the heck of it I joined instagram, my first reason was to just have somewhere to put pictures of nice cars I have spotted, but I ended up dumping a few other pictures on there also.
User name gopal_golpster

Black Ops Friday

Seeing as it's Friday the 13th and all, I thought I would nickname todays training 'Black Ops Friday'

The WOD
800 mtrs
15 Boxjump
15 kettlebell swing @24kg

15 Boxjump

15 kettlebell swing @24kg

15 Boxjump

15 kettlebell swing @24kg

800 mtrs

that was a good time... LOL finished it in 13 minutes (I really don't enjoy the running 800mtrs)

Benchmark Wednesday

Todays WOD is Fight Gone Bad

http://wodstack.com/workouts/30776-fight-gone-bad

First time doing this one, seems pretty simple in theory, but after trying to do box jumps for 1 straight minute, you kind of start to get tired.  Everyone started on different excercises to spread out the field.
1 minute break between rounds was over before it even started, well so it seemed.
All in all it was a good workout.

Post Easter

So it's been a little while, training hasn't stopped, life continues.
Had my birthday on 3rd April, big 32, went for breakfast, had pancakes, pretty tasty treat, buttermilk pancakes with apple, sultanas and syrup.
After that it was off to play some putt putt.  Next stop fRom eArth and Water, fantastic organic vegan cafe.
Dinner was from Green Papaya in Woolloongabba, so very very delicious.