Smoked forearm

Todays workout was a forearm breaker, yesterday we did a bunch of pullups so that didn't help.

http://wodstack.com/workouts/35925-death-by-kettlebell

90 kettlebell swings all up @24kg yes my forearms were so tight I could hardly hold the kettlebell.
A total shoulder blaster from the dumbell hang clean and press @15kg did 60 of those bad boys.

Apart from the odd tough workout, CrossFit training is great.  Early mornings, cool mornings, leaving for training in the dark now too. (Southern Hemisphere winter is fast approaching)
Drove the CrossFit Lancer into training this morning.  My wife started her training half an hour earlier so we travelled in two cars.  Her trainer asked me if I had been asleep in the car :)

Friday Fun

With coach Joe away for the Crossfit regionals the normal hum and hype down at Crossfit Urban Energy isn't quite there.
Of course we had a great session anyway, also gives us a chance to lend a hand and show some of the newbies how to do movements like deadlift and clean n jerk.
Deadlift had been on the menu a bit of late, so this morning was a good one too.
30 deadlift @ 70kg (straight through!)
A block run, about 1.2k
30 Clean n jerk @ 50kg
Time 13:45

WOD b.
8 minute AMRAP
5 wall ball @10 kg
20 butterfly situps
5 box jumps
Completed 5 rounds

Lunching

Fantastic food, always on the lookout for that taste sensation.
We ventured out on Sunday for done late breakfast early lunch. So we went somewhere we haven't been yet, Mandala Organic Art Cafe.
Best choice ever.
The decor is something you would find on Brunswick St in Melbourne, the food was so great, it is certainly on the top of our list for future visits.
We had the pumpkin pizza, spelt base, amazing, vegan pizza.
Also we tried the Brazilian black beans and rice, wow, taste sensation.
For beverages we had a chai tea and a ginger beer, delicious.
Can't wait to go back and try something else.

The WOD 11th May 2012

Today we had a bonus, we had WOD a. and WOD b.
WOD a. was a 10 minute AMRAP of: 15 OverHeadSquat (20kg Barbell) and 15 Kettlebell swings @ 24kg followed off by a 200m jog/walk/run whatever you could make your body do when you are trying to get your breath back.
I got through 3 complete rounds plus 15 OHS and 5 KB swings

After a little break it was on to WOD b.
30-20-10
Skips(double unders) or 90-60-30 singles (I'm still doing the singles) with that is Burpees 30-20-10.
So first round is 90 skips and 30 Burpees !!!!
4 x Chest to bar pullups then
Second round is 60 skips (I did 90 by mistake) and 20 Burpees
4 x Chest to bar pullups and then
Third round is 30 skips then 10 Burpees
finished with 4 Chest to bar pullups

Recap - what's been going on

So I just read my friends blog about her recent zone/paleo diet.  She has done very well in the last four weeks, so a big shout out to her. http://shielarae.blogspot.com.au/
So long before I knew that CrossFit was in Australia I had been seeing her updates about CrossFit and things like that, it did pique my interest but it took a long time to get me to a CrossFit venue, as it turned out my friend re-located his gym and was now offering CrossFit.  Perfect, time to check it out.  All I can say is WOW,  this has been a life changer.  I was so bored with the gym, doing RPM class on Tuesdays, pushing weights around a few other days a week, the only thing I really did enjoy at the gym was the yoga on Saturday mornings.  It was great to get in there on a Saturday morning and stretch out, have breakfast relax then go kick around with my mates in the afternoon on the local junior soccer field.

At first when I started at CrossFit Urban Energy, I got hold of a 20 visit pass, so I rationed them out, I did two sessions a week for the first 10 weeks.  After that I went unlimited, since February I have been attending no less than 3 sessions a week.  Every WOD is a challenge, a good challenge, sometimes when Coach writes it up on the board in the morning, we are like 'What?' we are going to do 'That' Ok lets get this WOD.
By the end of it I'm like, Holy Moly that was hard, but I'm done now so High Five to me!
Some clothes feel tighter (mainly shirt sleeves wrapping around my biceps) and some are loosening up.

Training CrossFit is now my favourite thing to do after playing soccer.  That reminds me, I haven't been for a surf in a while, gotta get that board out in the water soon!

Grace

The WOD for this benchmark Wednesday was Grace.
30 x clean and jerk for time.
Rx for men is 60kg, when I did this in february I did it at 40kg, today I did it at 55kg. Todays time was 5:26.  A little bit longer but 37.5% more weight.

Yum cha @ Easyhouse

Great all vegetarian place in mermaid waters. Love going for yum cha, as soon as you are seated you have a selection of food to choose from. Steamed buns, rice paper rolls and pork pastries.

Espana Tapas Bar

Finally had a chance to drop by this little gem in broadbeach over the weekend.  Great food, quick service.
Thoroughly enjoyed it.  Had the bread with Evoo, patatas bravas, chickpeas with cauliflower, peppers and gherkins.  Washed down with a brew from Barcelona.

3rd day of CrossFit 6am back to back

It's been a few days or even almost weeks now.

Anyhow training away, working, eating, just the usual.

So I've completed three 6am CrossFit sessions back to back this week.

Monday morning was Muscle Up turnover (progression training) and Rope Climb progression training with some Kickups (hand stand progression) (all in warmup)

Second Part was 4 x 8 reps of Front Squat (from Ground)

The WOD: 3 Rounds of 400 mtr run, 20 Toes To Bar or Knees To Elbows, 10 Squat Clean @ 30kg

My time - 13 minutes

Tuesday morning.

Warmup on Double Unders, Rope Climbs (we got to climb the rope today)

Then it was some warmup Hang Snatch

The WOD: 10 Minute AMRAP of Hang Snatch @30kg, Overhead Squat @30kg, Burpees: 2,4,6,8,10,12 etc.

So the first round you do 2 Hang Snatch, 2 Overhead Squat then 2 Burpees.

Second round you do 4 Hang Snatch, 4 Overhead Squat then 4 Burpees.

Each round you increase the reps by 2 until time.

I had my chalk ready to mark the completion of each round.

I finished doing 12's and started on 14's, got to 4 Hang Snatch before time was called.

Wednesday morning.

Warmup run.

4 Rounds of Max Handstand Push Ups / Ring Dips

I did - 15+8, 5+6,6+5,2+3

Deadlift warmup @90kg

WOD: 21-15-9 of Deadlift @80kg (body weight + 7kg approx) and Pull Ups for time

I still hate Pull Ups.

By the time I had completed the round of 15 everyone else had finished and I still had the round of 9's to go, my grip was failing me, so I was doing the Deadlift 1 rep at a time, everyone was cheering me on, at last I had finished the Deadlift, now only 9 Pull Ups to do.

Finally finished!!!

Just for fun Coach announced 1 minute Max Burpees.

Got 20.