The wod @ the box today is isobel!!
But....I've got the baba all morn before I start work so can't make it :s
Will have to hit this Thursday!
Instead I had my bonkers nephews round all morn and as usual they just wanna lob on the boxing gloves and fight in the garden.....game on love it....
Oh check out the picture.....I said no kicks under any circumstances.....
Bank holiday wod @ crossfit teesside, it's a surprise wod it seems as nothing was posted on Facebook last night. Doesn't really matter to me a wod is a wod....it's like when people list what their most brutal wod is..I kinda don't get that cos I usually go all out and feel equally nauseated and done in on every wod.
Wod.
3 rounds for time:
100m Sprint
30 push ups
100m Sprint
30 sit ups
100m Sprint
30 squats
100m Sprint
30 double unders
Time 18:23
Good wod, 1st round felt strong , 2nd round the push ups got tough, when you start failing on push ups you're left with a major decision.....flop down onto your thighs/hips and worm back up.....OR do the frigging push ups properly like a man even if you're down to sets of 2 or 3!!! Worm ups are not pushups...if you need to slam your thighs into the floor then do some sort of bizarre dorsal raise as a rep.....then you need to backtrack to doing them from the knees but with good form folks!
Strength session with some squats in to see how my knees are getting on...
I'm having a look at this wendler 531 shenanigans as a lot of folk in crossfit teesside seem to be using it, I've downloaded the ebook but cant get round to (or be arsed to) read it, never really been one for reading about training etc or writing stats and scores in a diary, kinda takes some of the fun out of it for me, i use training mainly as a release of energy/stress/bad thoughts/demons whatever you wanna call it, so never that arsed about what my 1rm's are etc. Most of the time i can recall them in my head anyway so hey ho.
Anyway i downloaded a wendler app instead of reading the book...i put in my 1rm of a front squat 105kg and it gave me 3 sets of weights to squat at!! This is my kinda thing right here!
Should say at this point ive been having nightmare with my knees the past few months, serious pain in both upon squatting any weight or even bodyweight...or even dare i say it...getting off the sofa! Bad crack! So been thinking maybe its an age thing, im 41 now and guess the bones are gonna suffer eventually, i seem to have had an easy ride considering the past 5-6 years of various disciplines ive trained in for an old geeza!! Not one for doctors really either so rather than go see one or see a sports massage dude....i took some bro-science off facebook!!! Bit of foam rolling down the quads, homemade floss bands out of an innertube and some bumblebee knee sleeves from strength shop and im ready to try and squat again!!!
Few warm up sets of 10 @ 40kg and the knees are feeling good so on with the wendler it is...
5-5-5 @ 62-71-81 kg says the app.
All felt good so decided to try and go heavier for some 1's
85,90,95 & 100 all felt ok no real knee pain so am buzzing with that feel like am on the mend finally!
Next some weighted pull ups.
5-5-5 @ 14kg felt decent last 5 quite tough
Then 1-1-1-1 @ 16,20,24,26kg all felt good 26 was pushing me just made chin over bar! I vaguely remember doing 32 ages ago when our coach programmed it in as part of a wod, so decided to have a go ....fail, about 2 inches short. Oh well.
Decide to end the session with an emom! Thats x amount of reps on the minute every minute....my weapon of choice.....ring muscle ups...my reps.......1!!! Mu's not a strong point with me, very hit and miss on em. I decide on 10 minutes and as I'm setting my timer I've got flashes of me on the rings like froning in my head looking mint smashing reps out and I'm buzzing....timer counts me down 3....2....1 and I'm chalked up and jumping on the rings like an animal!!......3 minutes later and I'm still flailing about trying to get my first one!! :'(
I save face in my head by turning the 10min emom into a 'gofrifm' (get one fucking rep in five minutes please!!) 4 min in and I'm still failing wtf is going on! Hate days like this....4:45 and decide I've got one last chance and go for it and boooom made one with 5 seconds to spare. Shambles!! Gotta raise my game...wolfpack dominance series soon and got a team to represent :/.
