Queen's Birthday

Yesterday's workout:

Bench Press: 5 x 65, 5 x 70, 7 x 85.

From Mainsite

15 Rounds of Cindy for time:

12:03

Today's Workout:

Back Squat: 5 x 80, 5 x 90, 5x 100.

Modified to fit in 30min lunch break from mainsite

7 Rounds for time:

5HSPU
10 DB Squat Clean @ 20kg
5 KTC Pull ups

16:05

Starting something similar to the 5-3-1 program for Squat, Dead lift, Bench press and Shoulder Press for the next 3 weeks before I depart as I'm guessing strength training is going to be hard to come by along the journey.

En Route Nepal

Am:

CFSK 81's

7-9-12-15-17-21

Box Jumps

SDHP

Wall Ball

Double Unders

Pm:

Shuffle up the next one?

2+ hr bush walk, with hill runs.

Big day of training today in preparation for our trek to everest base camp. We dropped into CFSK this morning and did some muscle up practice before getting into the 81's which was a fun workout with a nice collection of explosive movements. 15:24.

Then it was off to Market Lane for a coffee, a quick stop into safeway to get some fuel and we were off to the Dandenong ranges for a walk in the bush. A bit of a climb and a few hill runs later and we were pretty satisfied with our effort but both hanging for a feed. As I write this now I am chowing down on some chicken breast and assorted vegetables cooked in mustard, garlic and pepper.

Yesterday's Workout CFSK

Max reps @ 60kg OHS

4 rounds for time:

50 Squats

400m Run

6 reps

9:17

Training

Yesterdays workout from CFSK:

Front Squat

1-10-1-20-1-30

105kg-70kg-105kg-60kg-105kg-55kg

Today's workout from CFSK:

5 Rounds for time:

5 Muscle ups

15 Hang Power Snatch

30 Double Unders

23:34

Muscle ups killed me. Snatches and double unders were fine as I had heaps of rest trying to complete the sets of muscle ups. 

AMRAP 20

Workout @ CFSK

AMRAP20

5 HSPU
10 KTC Pullups
15 One Arm OHS 24kg
400m Run

Yesterday we were down at CFSK for a skills session and workout which saw me fall a little to my ego. I opted for the 24kg KB for the one arm OHS which killed my intensity as I had to rest too much to maintain form. I ended up labouring through 3 rounds with the HSPU Pullups and OHS of the 4th completed.

Bench & Lunges

Yesterday's Workout.

10 Rounds Continuous:

Bodyweight Bench Press, Max reps

40m Walking Lunge

My Bench Press was 6, 5, 5, 4, 4, 3, 4, 3, 2, 2 and Adam started at 10-12 and his last set was 6. Was good to practice strength work at mild intensity with bench press being a weakness of mine. We wanted to get the 400 meters walking lunge in so we were keeping a similar stimulus to CFSK where we train on Saturdays. 

I really should pay for my flights today and book my vaccinations but I can't decide which is worse, financial pain or psychological pain. 

Today's workout.

"Randy"

35kg Power Snatch, 75 reps for time.

I have a familiar feeling this hero WOD is a helluva lot harder than it seems.

Pretty busy day today, but was able to train just now at about 10:15pm. Completed Randy in 5:10 but with the tiny 2.5kg plates x 3 on the ends of the barbells struggled to maintain lumbar curve. Stretch time. 

The Seven

7 Rounds for time:

7 HSPU

7 Thruster @ 60kg

7 Knees to Elbows

7 Deadlifts @ 110kg

7 Burpees

7 Swings @ 32.5

7 Pullups

I must admit I used the remaining dull headache from yesterday's neck spasms as a bit of an excuse at the beginning of this workout, but as we entered the final rounds, the competitive nature of CrossFit kicked which saw Adam and I both raise our intensity. Adam came in first at 42:45 and I followed at 43:19. We are gobsmacked at the times of Mikko Salo and Chris Spealer completing it in less than half our time. It was a wake up call to our strength in the thrusters and general strength endurance. We will look to fix this weakness in the coming weeks. Im hoping my neck pulls up okay tomorrow as there was an unusual throbbing, nauseating tingle coming from the base of my skull post workout, Adam reported that it might have just been the workout as he felt a similar sensation. Another hero completed. We love it!