WOD

Deadlift 3,2,2,2,1,1,1,1,1 reps

All weight in KG's

2 wu sets 5 x60, 3 x80

3x 100
2x105
2x110
2x115
1x120
1x125
1x130
1x135
1x140

Fencing

So so session. Improved against a left hander lost 9-10. Beat another 10-3. Had a good lession. Need to keep working on point in line. Relaxing upper body and arm before leg. Keep it simple. Also simplfy my food work.No wasted motion.

Feeling a liitle tight from yesterday's workout. My injured right hip and an old ankle injury were both aching.

WOD

5 rounds of
Dumbbell clean and press 15 reps
Rower 250M

round 1 16 Kg; rpound 2 and 3 14KG; last 2 rounds 12 KG

Time 23' 30"

Afterwards did a long stretch. Also worked a little on overhread squat. Will be restarting some rehab exercises for my hip as well.

Had a great weekend in France. Lots of good Provencal cooking and wine. Tired from the trip and the weekend but decided to do a workout.

Ten rounds for time of:
10 Pull-ups
20 Sit-ups
30 Squats

Squats below parallel.
Situps un anchored but not all the way up.
first 3 and final set of chins all on bar with a little kip.
middle 6 sets 5 reps bar, 5 reps gravitron.

29'31"

4 rounds of

50 Squats to parallel
20 pullups 10/10; 7/13; 6/14; 5/15 Bar/Gravitron
20 Dips 20/0; 15/5; 12/8; 10/10 Bar/Gravitron

14:50

5 Minutes skipping,
Some stretch and balancing work.

Off to France for 4 days so next update will be Tuesday.

WOD

Just under 30 minutes

Standard warup

6 rounds modified

rounds 1-3 7 HSPU, 8 L Pullups. Head about 4 inches off floor is PU amd legs slighltly below perpindicular in PU

round 4 7 HSPU 6 L Pullups
round 5 7 HSPU 5 L Pullups
eound 6 6 HSPU 5 L Pullups

Strech, core work and shoulder prehab.

Fencing 1 hour 45
Missed most of warm-up as stuck at work.
Fenced well.

4 Bouts, won 3 lost 1.

Very happy as beat 2 people who I loose to regurally. Really concentrated on distance which is a key area of improvement for me.

My First real WOD ever. Tough especially on the hottest day we had in London this summer. Modified it as follows. Started and stopped my watch late so timing in a guess but roughly 28 minutes

40 boxes 20"
40 Jumping PU
40 BUMBBELL swings 14kg bells
40 lunges
40 kness to elbows
40 PP with 45" bar
40 Back extensions
40 wall balls with 4 KG ball ( heaviest in gym)
40 burpess ( done in sets, ugly, worst part of workout.)
$0 double unders ( first few were killers after burpees but fine once got into stride.)

My plan is to follow a mix of crossfit and fencing training. I returned to fencing about 4 months ago after an 8 year break. I'll update goals later. I intend to use this blog as a workout and nutrition diary.

Today's Workout

90 Minutes Astanga Yoga.

I need to really work on my flexibility mainly from a injury prevention view point. I have a lot of niggling lower body injuries