MÅNDAG, 7 JUNI, 2010

Fran Challenge

2nd part of Cape CrossFit's  challenge today. Thrusters is not to recommend for me right now so I did "BW-Fran" again...
21-15-9 of:
-Burpees
-Pull Ups
Time: 4'15 min

33s over PB.. First round felt superfast, then I guess the weekend caught up with me.. Butterfly worked fine the first round though and most important at all this didn't hurt my back at all!

Pics by Jo.

LÖRDAG, 5 JUNI, 2010

Broken down

Back f*cked up again, three days in horisontal position and pretty bad diet. But, I'll never give up.
This morning was a restart (again) and it felt good to be back in ze gym!

WU: Mobility drills, Foamrolling, Shoulderpulls and butterfly kip practice.
Metcon - Alternating Tabatish, 15s work/5s hold/10s rest:
-Butterfly Pullups (hold in hang): 12, 12, 9, 7
-Ring Dips (hold in top position): 12, 9, 5, 5

Ouch, muscular breakdown in the end. But the bf worked decent!

TISDAG, 1 JUNI, 2010

Grassfed Beef

3.3kg for less then 300sek directly from the butcher!
No enviroment pollution due to transportation and no steriod-cows chewing on rotten candybars.
Most importantly of all, it's suppose to make me stronger..


5.30pm WOD@Cape CrossFit 
Front Squats: 3-3-3
83.5kg/3, 83.5/3, 92/3
Metcon - 10 min amrap of "Fat Cindy":
- 5 CTB Pull Ups
- 10 Clapping Push Ups
- 15 Box Jumps, 60cm
Result: 7 Rounds (3 rxd + 4 rds sub BJ with 25 Double Unders).

First time front squatting in a long while due to my back issue so kept the weights pretty low. My technique has really improved, unfortunately that didn't stop my lower back from cramping once again...
During Fat Cindy I couldn't jump off the box cause of my back. Roland gave me a kind sub wich actually allowed me to get almost one more round than "The Fittest Man in Africa", Neil who won the African Regionals. However, I was behind when I still did boxjumps so in all fairness he of course still beat me.

GL in the games Neil! :)

Rise and Jump

Hard to not wanna get up in the morning in Camps Bay some days.

10.00 AM-WOD, poolside:
- 30 min walk on the beach
- "Mini Flight Simulator", Double Unders 5/10/15/20/25/20.../5
Time: 2'57 min
- Yoga & Stretching, 30 min

Planning on doing shorter work outs like this a few times every week to make my self better at performing in the morning.

Braai night!

Got a visit from three swedish guys who done an amazing trip   from Sweden to Cape Town in a Landcruiser!
A couple of beers before training was neither optimal nore something I usually ever do, but hey there's a first time for everything...

17.30 WOD@Cape CrossFit  
Snatch Technique Work: 3*52/1, 12-15*43/1
Not heavy, but worked hard on improving my landing pos.
Metcon - 8 min amrap of:
1 Rope Climb, 3m
10m Walking Lunges
10 Burpees
10m Walking Lunges
Result: 5 rds + 5 Burpees

Felt good yesterday, this morning I'm wondering how my glutes, lower back and quads are gonna hold up for tonights session...

LÖRDAG, 29 MAJ, 2010

Not so fast after all...

Bad sleep, bad warm up and bad energy levels. Or just bad excuses...

11.11 am - WOD (from Canadian Regionals to CrossFit Games 2010):
- Double Unders: 50/40/30/20/10
- Burpees: 10/10/10/10/10
Arms have to be fully extended coordinated with the jump. No leaning forward is allowed.
Time 7'45 min

Plan was to go all out and sprint trough this in 4-5 min, lol.
First round in 53s, then i crashed. All basicly unbroken, quite some rest b/t sets iaw.
Well, I got through it, the sun is shining and tomorrow is rest day. Life could be worse!

Maybe I should have had my breakfast before working out.

Faster then lightning

Or atleast that's the way I feel working out in my new Vibram Five Fingers! Good thing it only took me two months to get them...

PT-WOD with Roland @ Cape CrossFit: 
WU: Mobility drills, L-sit, Burgener WU (correcting my stance,much needed)
Strength: Weighted Pull Ups - 18kg (weight west)/3, 28/3, 36/2
Not max but pretty heavy.
Metcon - 5 rounds for time:
-10 CTB Pull Ups
- 4 * Boxjumps @ 30cm,40cm,50 cm & 60 cm
Time: 5'55 min

Total of 80 box jumps that is. Guessing before workout, we said that sub 10min would be good. Pretty satisfied iao.

ONSDAG, 26 MAJ, 2010

Clean & Jerk-day

First time in over a month that my wrist allows me to clean, wohoo!

WOD@Cape CrossFit 
Build up to 3RM Clean & Jerk: 70kg
Metcon - 7 min Amrap:
-1 C&J @ 3RM (Opted to go for 61kg)
-1 Burpee
Result: 19 rounds + 1 C&J

Sticked to Power Cleans to save lower back. Didn't wanna challenge any of my injuries so stayed low in weight and really focused on technique.
For the metcon I took my time b/w reps and focused on the first pull, reaaally slow and with as tight core as possible. Approx 85% of max effort today, felt good!

TISDAG, 25 MAJ, 2010

It's getting better!

And I'm not talking about the weather. Cause even though the pool might look inviting, I must remind you that this is what the South Africans call winter. Only 19 degrees today...

Worked with Roland today:
Warm up: Jump rope, rowing technique, mobility drills and learning how to sit!*
WOD - 8 min AMRAP of:
-10 Split Jumps
-10 Push Ups (xtra ROM, on dumbells)
-10m Resistance Sprint (100kg Roland on the band...).
Result: 10 rounds + 6 SJ

Felt pretty good, even though I lost some tempo towards the end.
Some stretching to finish it up and even though I'm still as flexible as an old lady in a wheel chair, I actually am feeling the effects of the new approach.

*My mobility around the hips basicly sucks, even sitting down on a box is apparently hard enough right now...

MÅNDAG, 24 MAJ, 2010

BW Fran

From now on Roland & Jobst @ Cape CrossFit  will be in charge for my training so when my banged up wrist couldn't hold up during OHS in the first part of today's WOD, Roland simply asked "How's your burpees?"...

Bodyweight Fran,21/15/9 of:
-Burpees
-Pullups
Time: 3'42 min

All unbroken and the butterfly pu's act worked kinda fine!

PS. Good thing boerewors taste better then they look, huh? ;)