No Excuses

The number of pull-ups I have done this week is TOO HIGH.

Exercise: CrossFit WOD

Part A

• Deadlift
• 3-3-3-3-3

55kg-65kg

Part B
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you are able.

8 rounds

Stretching: 30 mins

Assessment: Good and average. Very happy with my Deadlifts lately :) Keep improving on them and I’m solid with my form and how to do them now so that feels awesome :) Pull-up ladder though? Eh. I was really hoping for 10 rounds but just had no pull ups left. Did 43 in total and just had nothing else left. Had no kip today so they were all strict. NEED to work on my kip. NEED to get a good kipping pull up back. (Also DU’s. Both of these things. On top of everything else.)

Counter: 131/116/233

My boyfriend did really well in the WOD. He got 14 rounds which I was super jealous of! But then during the O-Lift session he dropped an 80kg bar on his lower back :( :( I was super worried when he called me, and he still seems like he’s in a significany amount of pain :(

I don’t have legs.

Exercise: CrossFit WOD and Swim

3 rounds for time:

• 50 Double Unders
• 40 Sit-ups
• 30 6kg Med-Ball Cleans
• 20 10 Pull-ups
• 10 HSPU 10kg DB Strict Press

22:47

AND

Swim Total: 3.1km

Main Set:

• 4x100m kick progressive sprint on 2mins
• 200m max effort kick
• Twice through

200m max effort kicks - 2:58, 2:57

Stretching: 30 mins

Assessment: OMG. Huge day! That WOD was brutal. My DU’s were all over the place - which got me frustrated from the get go. I’d never done med-ball cleans before so they were a bit of a struggle (especially after Karen yesterday) and I was just weak in my pull ups :( glad I did it though.

As for that swim - WOW. I did not think I have sub-3minute 200m kicks left in me. I thought they were definitely a thing of my national level swimmer past. Apparently not! Pretty much killed me though haha.

Counter: 130/115/234

More pull-ups tomorrow. Joy.

My face…

Exercise: CrossFit WOD

Part A 

• Weighted Pullup 
• 3-3-3

5kg for all

Part B 

• “Karen” 
• 150 WallBall 6kg shots for time

10:04

Stretching: 30 mins

Assessment: Lots of firsts this week! Karen, wow. Wasn’t so bad, just took a lot longer than I thought it would. Kept missing reps :-/ Oh and got clocked square on the jaw when I didn’t get ready early enough to catch the med ball. As my boyfriend so eloquently put; “The medball is the natural enemy of the face.” Too true!

Pretty happy with those pull ups too! Got to work with two other women at my box who are absolute powerhouses. One was doing 8kg and the other 11 or 12? Very motivating. And they were both so lovely :)

Counter: 129/113/235

Big chipper workout tomorrow. Eek.

Exercise: CrossFit WOD

Part A

• Clean
• 3-3-3

20-25kg

Part B
Complete as many rounds as possible in 15 minutes of:-

• 10 Toes to Bar
• 15 Pushups
• 20 Kettlebell Swings 24kg (16kg) 12kg

5 rounds + 6KB

Stretching: 30 mins

Assessment: First time doing cleans! I’m not exactly very co-ordinated so they took a bit of getting used to. Think I understand the movement a bit better now though :) as for the AMRAP, that was tough. MY T2B aren’t great, mostly did them in sets of 2 or 3. Push ups I had to end up breaking into groups of 5. First day doing real KB swings though (as opposed to russian) - hence the scaling of the weight. Once I feel a little more confident I’ll go back up to the 16kg.

Oh and at tutoring they gave me sushi that they’d bought for the family. Urgh I’m so bad with free food.

Counter: 128/112/236

Karen tomorrow. Not sure how I feel about that.