30-Apr CrossFit Football WOD

Warm Up:
Row 3/4pace 1100 Meters

The Volkswagen
21, 15, 9 reps of:
Bench Press @ body weight (weight is 79kg, but I only lifted 70kg)
Pull Ups

EOW:
Overhead Swirls/Claf Raise

Comments: Drank way to much before the gym so didnt help it was sloshing about in the belly when training! Good session...arms a little tired....going to be stiff tomm!

28-Apr CrossFit WOD

Warm Up:
Full CFWU (grav assisted pullups)

Four rounds for time of:
Row 500 meters
Rest 3 minutes

Time: 2.07 - 2.09 - 2.12 - 2.15

EOW:
Overhead/Calf Raise

Comments: Decent session, liked the idea of some cardio to help with the weight removal!

27-Apr BJJ/Judo Training

First class back, hitting the ground running here!

We did a good warm up, then onto one on one from standing. Keep going for 2 min each, 4 on the mat. When 10min up, four new bodies on the mat and stay out.

Cardio was decent to be honest. Then we rolled and did some rolls, carts, arm drags, army shuffles etc for 15min.

Iron Man two lads for 15min and then done. Good session!

6-Apr Holiday....home 17th...actually 27th!!!

So went to Tenner-Reef for a 10 day holiday... got sick the night before, so missed the flight, was a day late. Then a volcano went off and couldnt get home for 10 extra days!!

Training on holiday!

Well from the 17 days there, I ran 20min for about 9 days of it, some machine weights, so a little circut on them: Chest, Thigh extensions and lat pull downs. Decent job considering.

Aqua fun too and walking around in the sun, so dropped 3kg over the holiday....so job done.

On the 28th I weighed 79.1kg...well happy!

6-Apr CrossFit WOD

Warm Up:
CFWU with the squats.
Row 5min 1100m

WOD:
Overhead Squat 5-5-5-5-5 reps

EOW:
Ball Push ups 10x3.
Swirls

Comments: Got sick in the gym, half a warm up and then a row and then it was all over!

5-Apr Gym & Run

Warm Up:
Full CFWU (Grav Pullup)

WOD:
Fit Ball: 15kg 15x3 Dumb Bell Bench.
Fit Ball: 10kg 15x3 Dumb Bell Fly.
Ball Push Ups 10x3
Swirls: 25kg 10x3

Run:
5k in 21min

Comments:
Back a little tweeked, so took it handy today and tried to stay away from straining it. The the run was a road run home. Good workout!

2-April CrossFit WOD

Warm Up:
Full CFWU (Grav Chin Ups)
Row 5min 1100m

WOD:
Split Jerk 1-1-1-1-1-1-1 reps

EOW:
Calf/Swirls

Comments:
Split Jerk 30kg-35kg-40kg-45kg-50kg-55kg-57.5kg reps
Pulled something small in my lower back, was a little off when doing the split jerk. Worked on Tech for this one also.