Started the day with 40 pushups and 20 situps and some stretching. My legs ache.

Fencing

First coaching session in ages. My coach commented on my improvemnet. It was busy tonight. Lots of people down as first comp of the season is on on Saturday. Unfortunately I'm going to miss it as I have to attend a wedding.

I fenced reasonably well. 6 bouts, most reffed. 4 up 2 down. One I lost becuase I was just exhausted, mixture of hungry and tired legs.

Overall happy thoug. Guard was tighter. Movement was OK. Getting their. My first comp is in in 3 weeks.

Legs were aching after yesterday's lunges.
Did WOD

Tuesday 050830

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

I used 40KG's
All sets broken
1 Thruster 7,6,5 Pull-ups 14, 4,3
2 Thrusters 5,5,5 Pullups, 6,5,4
3 Thrusters 5,4 Pullups 4,3.2

Time approx 12 minutes. Using clock on teh wall until I get a strap for my watch.
Approx the same time as last Fran but with much higher weight, up 8 KG's

I know my legs will be sore tomorrow

Was exhausted after work yesterday. Planeed to just go to the gym and have a stretch and sauana. Said I'd practice a few HSPU's and ended up doing

Sunday 050828

Five rounds for time of:
100 ft Walking lunge
15 Handstand push-ups

ALL HSPU were partial ROM.
Distance for lunge was approx
Time was roughly 17'

30 minutes of Fencing footwork
90 minutes yoga. Very good class. Felt great afterwards.

Morning
Did 20 minutes of fencing footwork and some HSPU practice.

Afternoon.
Did WOD

Friday 050826

Run 5K

but a lazy version. Didn't time.
Ran it with my girlfriend.
Followed up with three circuits of

10 pullups
10 dips
20 situps.

Lunch
Played Squash
Won 3-1.


Evening
Did Tuesday WOD.
Al weights kg's. All presses done with a clean. Crossfit warmup done beforehand

Did some warmup clean and presses
Shoulder press 1-1-1-1-1 reps 40, 24, 47.5, 50 52.5. Could go much heavier on these
Push press 1-1-1-1-1 reps 55, 67.5, 60, 62.5 65. Again had more weight in me
Push jerk 1-1-1-1-1 reps 60,20,20,20,20 worked on form.

Then 2x8x90 Romanian Deadlifts
Did some calf and rotator cuff work and stretched.

Then out for a huge meal and too much wine.

Over slept and had very limited time for thr WOD
Did a cut down version of

Wednesday 050824

“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Did 2 rounds
3 minutes cross trainer
50 Back Extensions
50 Sit-ups

Didn't bother to time.

Fencing

Really good session.
Just fenced 4 bouts but all long and hard. Won 3 and 4th was close. Footwork felt good. Move much better in the hi-tec shoes than teh other.

WOD

Monday 050822

Overhead squat 1-1-1-1-1 reps 10, 15, 20, 25, 30 KG
Front squat 1-1-1-1-1 reps 40,50,60,70,80
Back squat 1-1-1-1-1 reps 90,100,110,115,120

Very happty with Overhead squats. Form was good on front squat but could have gobne heavier. Back squat felt strange. Just out of practice I guess.

Also got 2 sets of 5 HSPU head to the floor.

08.30 am did Saturday's WOD

10 Handstand pushups/ 2 pull-ups
9 Handstand pushups/ 4 pull-ups
8 Handstand pushups/ 6 pull-ups
7 Handstand pushups/ 8 pull-ups
6 Handstand pushups/ 10 pull-ups
5 Handstand pushups/ 12 pull-ups last 2 on graviton
4 Handstand pushups/ 14 pull-ups last 4 on gravitron
3 Handstand pushups/ 16 pull-ups last 6 on gravitron
2 Handstand pushups/ 18 pull-ups last 8 on gravitron
1 Handstand pushups/ 20 pull-up last 10 on gravitron

All HSPU were for partial ROM. Quick stretch after.

21' 40"

6.30 PM Fencing

Good general warmup with 5 minutes of skipping.
Fenced 6 bouts 3 and 3.
My guard was poor. I think I need to adjust the grip as the socket has shifted and is digging into my hands.
My movement was OK but the shoes felt really uncomfotable. Will try other pair wednesday.
Need to start taking lessons soon as. Coach is back next week.

Took it easy today. A little HSPU practice. 15 minutes of fencing footwork. A 90 minute yoga class where we worked on handstands and the crow stance (planche). After supper my girfriend and I went for a stroll and found a workout area/playground in a park near by. Did some dips, chins, l-sits and played on the swings. Felt like a kid again.

Fridays' WOD

Crossfit warmup

Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips

first 2 sets of sumo's done with 40Kg, last 3 with 30Kg. Alls sets except 1st broken.
All dips sets except 1st broken.

Time 14' 30"

Considering I had a very big night the night before I was happy with the numbers. With less of a hangover and more sleep I could do the highpulls straight.

Followed by long stretch and a sauna.

Did WOD

“Elizabeth”

21-15-9 reps of:
Clean 135 pounds (40kG)
Ring dips (Bar dips)

8'52"

2 minute imporement. However I had dropt the clean by 10kg and worked on my depth which was much better.

Did 3 sets of calf works, 3 sets of L-Fly and some pikes on a swiss ball and handstand pushups.

Squash

Match at lunchtime. Lost but my game is improving.

Fencing

Got in 7 bouts. Won 5 lost 2 once of which I shouldn't have but was tired.
Fencing better, my guard it tigher, my disengages tighter, flicks to chest more reliable and used more appropriately.

Today's WOD

Three rounds for time:
Run 400 meters
1 ½ pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

run 400 m 17 KPH threadmill
Dumbell swing 22 KG bell 3 set broken 11/19
12 pullups 1st set unbroken, 2nd set 5,3,3,2,1,1 done on wide grip parallel bars
3rd set 5,4,3

Busy gym, queued for chinup bar,had to use different bar, had to reset threadmill each time. Weights 20m from threadmill Still did it in over a minute faster and a 2 kg heavier bell and felt better afterwards. Looks like the body is adapting. I think I can shave another minute offf next time.

Took it easy yesterday. Day of work, slept late. Did my girlfriends pitaes class. She does a fun class, pikes, handstand pushups, pullups and inverted hangs.

Dumbbell hang clean and push press 10;9;8;7;6;5;4;3;2;1
Pullups 1;2;3;4;5;6;7;8;9;10

2x20 situp
2x30 second L Sits
15 minutes of skipping intervals
15 minutes fencing footwork.

14'40"

WOD

"Nancy"

5 rounds for time of:
400 meter run ( mixture of 16 and 17 KPH)
95 pound 10 kg on first 3 sets and 15 on last 2) Overhead squat, 15 reps

I was very happy with this workout but then forgot to stop my watch so not sure on the time but maybe 20'

Lunch time squash match.
Lost 3-1 but all very tight games and I'm starting to play a lot better.

Evening

Did Wednesday's WOD

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats (10 situps)

Swapped situps for squats as my legs were shot from squash.
Got 14 rounds.

Fencing

Training was pretty good today. Fenced 4 bouts. Won 3 inclusing a long 15 hit one with someone I loose to 70% of the time. Won 15-13 and fenced well. My movement is getting better. This weekend going to put in some time on foot work. Was observing my coaches footwork ( which is awesome) and it set of a lightbulb on a few things I can practice.

On teh down side need to stop flicking. Training on old timing boxes only encourages me. NO More Flicking or at leat a lot less.
Also need to bout more. Last 2 fights was exhausted. Ciould also be poor prefeed. All I had beetween 2 and 9 was a banana and a peach.

Back still a little tender but pschologically needed a trip to the gym.

Did 2 WOD's combined.
Crossfit warmup plus some additional mobilisation and stretching

Push press 3-2-2-2-1-1-1-1-1 reps

2 wu sest 10 x20, 5 x40
3x50
2x52.5
2x55
2x57.5
1x60
1x62.5
1x65
1x67.5 fail
1x 67.5 fail

Then

Weighted Tabata Squats 5 KG plate
150 Sit-ups

Tabata squat score 18
situps in 2 sets of 25 and 10 sets of 10 in 10 minutes approx. Unanchored

Back felt OK this morning. The pain is localised now, mainly the left romboid. I e-mailed a Sports Chiropractor this morning to see about an appointment.

Went to fencing in the evening. Took it easy. Fenced 3 long bouts. My movement was much better today. Really got to concentrate on arm first and point on target and stop flicking when I get frustrated. Spoke to my coach about private lessons which I'm going to start from end of this month.

I was supposed to get together with some of the Crossfit London crew today for their monthly "Pain Storm". However woke up this morning with my back seized up. Feels like the muscles in my uper back have gone into spasm. My girlfriend, bless her, did some deep tissue work on it and I'm going to grab a sauna at the gym and aan afternonn snooze to try and work it out.

Afternoon concisted of a 1 hour sauna, some stretches, a snooze, a good dinner, a bottle of wine and some SMR. Back feels a whole lot better.

Did Monday's WOD

“Elizabeth”

21-15-9 reps of:
Clean 135 pounds (50kG 110LBS)
Ring dips (Bar dips)

No rings. Cleans were power from the hang.

10' 42
followed with some skipping and fencing footwork

Did wednesday's WOD

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Row took 3'52"
Thrusters with 20 KG bar 16;14;10;10
Pullups 10;5;5;4;3;3
Time 8'45"
Total time 12'37"

Felt good to be aback in the gym. Playing squash at lunch time. Actually won a match. Good sweaty 45 minute run about.

Easy gym session
Did the crossfit warup. Then practicied handstands, holding for 30 seconds with a few pushup to finish. Also practicied planches. Did a good stretch and some SMR/trigger pointing when I got hom.e

Had a lazy day yesterday. Going to do a yoga class tonight to work on flexibility a bit. Yesterday and today's WOD looked like fun so will do them at the weekend, maybe combined.

Missed the yoga class so did some stretching and SMR at home. All my muscles needs alot of work but especially around the hips. I must be religious about working these and hopefully get a sports massage soon.

Did yesterday's WOD

Overhead squat 3-2-2-2-1-1-1-1-1 reps

Did crossfit warmup first. Streched between sets. Flexibility and a week left shoulder didn't help. All weights in KG's

3x10
2,2,2x20
1,1 x 22.5
1,1 x25
1 x 27.5

Fencing
Not a great session
Fenced 4 bouts 2 up, 2 down
Was very tired by the end. Just worn out really, mixture of too little food and water and maybe pushing it too much.
Will take the next 4 days off from crossfit and not fence wednesday.
I need to get back on the coaching track. Looking at getting private 1 hour lessons once a week.
Next blog update will be wednesday.