Long Day

WOD 930am:
1)5-5-5-5-5
-strict 'chest to bar' pull ups

2) 3 rounds for time:
-10 pull ups
-15 box jumps    (24")
-10 burpees
-10 KB SDHP   (32kg)
My time= 4:30

3) AMRAP 2 mins:
-KB swings (reps x weight used= score)
My score= 39 x 24kg = 936

I was pretty happy with the first two parts of this mornings session. I did miss the last C2B pull up of the last 3 sets though... just can't seem to have the strength for that fifth rep. The workout was a solid sprint without must rest, one where you try to inhale air but it doesn't seem to help. The 2 minutes of max KB reps were tough! mentally i just went so hard on the 2nd workout it was hard to keep that same focus. Saying that, i did not give it my all in this, which is a shame cause you always feel shit afterwards.

Wod 3pm:
15-12-9
-shoulder to overhead   (60kg)
-front squat                   (60kg)
-competition push-up   (hand release at bottom)
My time= 14:07

This workout was sent to me by my friend Hunter, from Colorado. Hunter is the same age as me but has been crossfitting for about 3-4 years, that's 3 more than me... and he is a crossfit beast! Don't be surprised if you see this kid at the games one year down the track. He did this in 8 minutes flat, and warned me not to attempt this unbroken. I couldn't even if i wanted to... this workout was hard!

Strength Wod 4pm:
5-5-5
-Shoulder Press   (45kg- fail)
-Back Squat        (95kg)
-Deadlift              (105kg)

The weight in brackets was the weight used this session, I made all sets on both the back squat & deadlift, meaning I can increase the weight next session. I did however fail the shoulder press, looks like that weight's staying on.

Could have done without (Nutrition):
- 3 pieces of bread used in toasted sandwich
- heaps of pasta for dinner

I coached the 5:15 & 6pm class tonight, all went smoothly and the guys did a great job. I also helped with the fundamentals tonight as they did their 6th and final session before becoming Cooee graduates! See you around the box Brenda, Sonja, Jennifer, Michael and Hun! +(Molly- not pictured)