My regular coach is back from vacation...so we did the following:
6 x 20 kg front squat
2 x 30 kg on the minute every minute for 8 minutes.
They got better as we went along.
Legs a little stiff from Helen and other crap....
Dialouge scene here
Coach:-Oh yeah - when did you do Fran last?
Me: -I don't know - at the Cert in February maybe.....
C: -Yeah and before that in January with me....Okay that is what we are doing today.
Me: - I have to go to the bathroom...( I always get nervous when he announces the verdict of today.)
C: - I have changed the weitht and the height of the step up for the jumping pullups....
(he means he added 5 kg to 25 kg and he lowered the step up to make the jumping pullups harder.
3-2-1 Go!
Shoulders hurt - hard to push all the way up in the thrusters
Time 4:59
a minute and a half better since January .
Stretch and rest for +3 hrs.
But I rested for +2 hrs
then Endurance of today was
8 intervals of :30/:20 work 30 rest 20
I choose rower.
no records but not crap
133m-128m-130m-127m-126m-128m-125m-126m TOT: 1024 m
5 x 20 unancored situps
3 x 10 GHD ( we don't have a GHD so I hook my feet inte to the wall bars and but on a huge ball...kind of works.
KTE Knees to Elbows.. max out 7-6-5-5-
Stict pull-ups with help 5-5-6-5
Back EXT 8-8-8-10
Then I was hungry - se picture below
Peace. Love. Crossfit
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