AM had a few mins so dropped to the deck to do some Push ups 1-2-1-1-1
PM Warm up:- arm swings/rotations, knee highs, over-n-unders, 15 abmat situps unachored butterfly, 5 decline situps, 15 abmat back extensions, smason strecth and twist, burgener skill transfers
Push ups 2 (2 proper consecutive full push ups with no pause - my first time ever
= PR!!)-1, chin up challenge with pullup revoution assist 5-3-3-3-5 = 19 reps, OHS 7kg x 5
110202 Overhead Squat
Overhead Squat 1-1-1-1-1-1-1 reps
8-10-12-14-16PR-17PR-18kg / 40lb PR
Pleased with 3kg / 6.6lb PR today. My power snatch technique felt great with that 18kg too also a PR!!!
My shoulder flexibily is slowly improving but I still need a wide OHS / snatch grip which can be tough on the wrists!
Couldn’t really remember doing snatch balance before so thought I’d try it and see how I got on - kind of a skill wod
110204 Snatch Balance
Snatch balance 3-3-3-3-3
8-10-11-12-12kg / 26lb All PR’s
It felt good so thought I’d see how far I could go. Really pleased with how it went - my shoulders and wrists were feeling tired in that last set.
Just checked my records and I had done this before in April 10 although 1RM not 3RM with just an empty 7kg / 15lb bar and could hardly keep the weight up there and fell on my rear so really pleased with the improvement!! lol I never lost the weight once today (good job too as not good to do in the house), nearly in the last set but I steadied it and finished! So more PR’s for my collection Yeah!! I love crossfit!!!
Note to self:- do these outside in future so that you can dump the weight if nec!
C/O foam rolling and stretching
Excellent day for Progress and PR’s!!!
PM Warm up:- arm swings/rotations, knee highs, over-n-unders, 15 abmat situps unachored butterfly, 5 decline situps, 15 abmat back extensions, smason strecth and twist, burgener skill transfers
Push ups 2 (2 proper consecutive full push ups with no pause - my first time ever
= PR!!)-1, chin up challenge with pullup revoution assist 5-3-3-3-5 = 19 reps, OHS 7kg x 5110202 Overhead Squat
Overhead Squat 1-1-1-1-1-1-1 reps
8-10-12-14-16PR-17PR-18kg / 40lb PR
Pleased with 3kg / 6.6lb PR today. My power snatch technique felt great with that 18kg too also a PR!!!
My shoulder flexibily is slowly improving but I still need a wide OHS / snatch grip which can be tough on the wrists!
Couldn’t really remember doing snatch balance before so thought I’d try it and see how I got on - kind of a skill wod
110204 Snatch Balance
Snatch balance 3-3-3-3-3
8-10-11-12-12kg / 26lb All PR’s
It felt good so thought I’d see how far I could go. Really pleased with how it went - my shoulders and wrists were feeling tired in that last set.
Just checked my records and I had done this before in April 10 although 1RM not 3RM with just an empty 7kg / 15lb bar and could hardly keep the weight up there and fell on my rear so really pleased with the improvement!! lol I never lost the weight once today (good job too as not good to do in the house), nearly in the last set but I steadied it and finished! So more PR’s for my collection Yeah!! I love crossfit!!!
Note to self:- do these outside in future so that you can dump the weight if nec!
C/O foam rolling and stretching
Excellent day for Progress and PR’s!!!
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