OK GO!

Workout

1. Press 1RM in 4 minutes
   Rest 10 sec
2. Tabata Push Ups (low score)
   Rest 10 sec
3. KB Swings @ 16 kg: AMRAP in 4 minutes

Score = press 1RM in kg + low # in tabata push ups + total KBS

Score: 162

Notes

Press: 50 kg (Failed a rushed 52.5 kg at the very end)
Tabata Pushups: 14, 7, 6, 4, 4, 4, 4, 5 (not good)
KB swings: 108 (set the bell down momentarily at 98, regripped mid-air on 102)

The press progressed predictably enough. Empty bar to 40, to 45, to 47.5 to 50. With more rest and less rush I might have gotten the 52.5 up, but we’ll never know. Amazing how stubborn that number is to get up, and now it never really seems to fall either. At any rate, it was a nice change to go heavy without feeling like you’re dawdling the day away.

The first round push-ups were “paced” at 14. Seven in the second round was disappointing but not a shock. Six in the third was to plan. Four was … uh oh, that’s my score. And every four thereafter I had to fight for. The fifth in round eight was only courtesy of being satisfied with four with seconds to spare in the previous round.

The swings were always going to be the strong suit. Memories of doing two, three and five minute Girevoy sets at Jeff’s had me wisely choosing the 16 kg bell. The first 25 were almost weightless; breathing kicked in at about number 30 and it was steady going until sweat started making grip a serious issue toward the century. Happy with those though.

All up it’s a fun exercise, although I’d have to be stronger feel like I was really cranking it in the first 2/3.

My back has been a little tight after the deadlifts, but it’s good to be back at them with some regularity. For fear of jinxing the whole deal, my intention is to follow CFE programming fairly closely while trying to keep strength progress consistent (happy with slow and steady) via  CrossFit programming. I’m undecided as to whose programming and have been winging it lately, but Craig from CrossFit Performance appears to have something good going on there, and it’s pre-synced with CFE. Besides, how can you not love this:

100 Thrusters @ 50%
AFAHP for time . You can rest the bar in the FS  position but evey time you drop the bar you run 400 meters.

>:)

Food

• Tea
• Big plate of silverbeet sauteed in butter, one carrot and two fried (in buttered pan)  eggs
• Chai tea
• Coffee
• One of Ash’s Indian treats (nuts held together with date mash)
• Almonds
• Coffee
• Big chicken & avocado salad w a few chips
• Pear, orange
• Pork chop w veggies
• Hot cocoa