Tuesday after SM....November ....and new goals

I rested Sunday and Monday.....took a 9,5km walk yesteday but no running - just walk- active rest....

I think my body needed it.
It was really great meeting all the athletes at SM, but also some of the crowd.  I know some more people will sign upp for SM next year ;-)


My mission besides looking and feeling great at 40 and beyond is to spread CrossFit.  The more people that get involved the better.  I mean if I can compete - so can a whole lot of other people...and even if you don't compete you can train....


Now for the new goals....
I have set up some goals now - 12th of May, 6 month span with 5 weeks between stages....so everything feels do-able.


The first deadline is December 23:
Cindy RX - see how many rounds I get

3 ringdips

3 Pullups with kip strung together

112,5 kg deadlift 

50kg OHS

40kg Snatch

better  at squat snatch

better at squat clean

1 HSPU

20 consequtive DU’s

Check my Grace time

Do Angie - maybe with partial jumping pu's

Stay healthy- no injuries.

Going to SATS to do my greasing and then .......

Todays Workout as per CFN programming:

Power cleans 5-5-5-5-5 @ 90%
Dead lifts 3-3-3 @80 %
then for time:
21-15-9
Power clean 45kg (60kg for men )
Burpees


Ok that all went to shits!!!!!!!
I tried some cleans and it really hurt my elbows....then I tried a pull up and they hurt like hell.....


So I did 
Dead lifts 
10x30kg
8 x 50kg
5 x 70kg


then @ 90kg which is about 81% of max 3-3-3
3 they have never been so explosive -3 more -3 sloppy but done


then for time
21-15-9 
Deadlift @70kg felt pretty good broke them 11/10-8/7-5/4
jump over bar ....shakey ;-)


Time: 5:01....heavy breathing.


And now to nurse my elbows a little.




Peace. Love. CrossFit.