28 June 2010

Front is my least favourite exercise. Probably because I am bad at it. Today is the first time I have front squatted in nearly 3 months so today was going to be challenging. My previous 1 rm was 120. Today I pumped out 125 for 3!

Front squat 100,105,110,115,120,125
max 125

27 June 2010

This is the first proper workout I have done with handstand pushups in a very long time. Even before my shoulder surgery handstand pushups were my weakness. Today it was difficult to do them but persistance pays. Never did more than 2in a set and was still doing them when Matt was on his kettlebell swings. I slipped off the bar with 1 pull up to go. Dropped the kettlebell behind my head with 4 to go. Did sit ups and burpees unbroken.

Time 14.51

30 handstand pushups
40 pull ups
50 swings
60 sit ups
70 burpees

So if you performed yesterdays WOD at anywhere near the weight you were supposed to you should be walking around like the tin man today. Anything less and you didn't shoot high enough. This morning I was supposed to workout with Matt B at 8am. I'm glad he pulled the pin because my legs still felt like they were detached from my body.

When you get extreme muscle soreness like a few people might have today, think about what you are going to do in the following workout. I would not push through the EXTREME muscle soreness and I definately wouldn't if I was a beginner or had been doing CrossFit for less than 6months. I would not workout at a super high intensity until I felt like I was able to give a reasonable level of effort to the session. This morning I felt flat, so after some trigger pointing, contrast bathing and a little bit of active recovery (plan walking for me) I will perform the WOD this afternoon.

If you feel flat and SUPER sore do not push through the next day. Have some common sense and let the body heal and super compensate. Your muscles are damaged and need some TLC to beome fighting fit and strong again. Anything different and you are risking injury.

22 June 2010

I looked forward to and dreaded thus workout at the same time. Felt like I should have trained yesterday as the previous 3 days were skill based workouts. Today I see why I programmed a rest day!!!!

A good indication for today's WOD was to select a weight that was comparable to 90% of your 1rm. My last 1rm was 180kg done with 1arm in a sling. This was some 5months ago. To be honest I didn't think the sling hindered my performance to much at all, this meant today would be tough.

90% of 180 is 162. This felt pretty good in the warm up so I went to 165kg. Wow. Got out all sets unbroken. Didn't rush the dips. Took my time and stayed steady.

5 rounds for time and weight

3 back squat 165kg
20 ring dips

time 11.36