WOD All in One – 29th – 30th – 1st & 2nd

All the excitement of the wedding has meant that I have to catch up with a few WOD’s.

29th April Wedding day!

I woke up late today for the first time since taking up the 7.30 classes.

Ooops, It’s not a great excuse but I am blaming the fact that I can now not sleep on my tummy -my favourite sleeping position.

Anyways, I got myself out of bed and rushed down to the gym.

Ameilia was waiting for me and thankfully didn’t mind I was a little late.

We smashed out some deadlifts. Working sets of 2×5 and 1×5+

I enjoy training with Ameilia, we have a healthy balance of gossip and training.

She is a good one to have on side to check your technique so we did a bit of form work on our cleans.

When we got to the met con, I realised I can’t really get to grips with body weight WOD’s at the moment.

They just don’t feel comfortable anymore.

Needless to say I didn’t do well with 7 minutes of Cindy.

I think I got about 5 rounds in.

Not sure what Cindy is all about:

5 Pull ups, 10 Push ups, 15 Squats (usually Amrap 20 minutes)

Very soon the range for my push ups is going to have to change!!! Belly is actually starting to get a bit bigger! Whoop Whoop.

30th April

Covering for Colin & a sneaky WOD.

I had a busy morning with Colin’s classes, despite the bank holiday the beginners were out in force at 9am and another busy looking class at 10.30.

I decided to change Colin’s programming after seeing a tasty looking WOD on the main site.

So when only Jeff rocked up at 11.30 I took my chance to work along side him.

The WOD was a Hero workout called ‘Hammer’ a lovely barbell complex which looked mean.

This is how it went

3-5 Rounds of

5 Power cleans

10 Front Squats

5 Push jerks

20 Pull ups

90 rest between rounds

Me and Jeff worked on a few warm up sets before hand to decide what weight would work well. The Rx’d was 60Kg for men and 40Kg for women but although  may be able to lift that weight for each move I wasn’t prepared to strain under the weight or ‘go mad’.

I had seen the last classes tackle it and knew it was going to be tough. I even drop the amount of rounds.

This was certainly a killer Hammer of a workout! Not for the faint-hearted.

1st May

BBQ and a Jog

I was spending the weekend with my Dad.

I love staying over there. It’s nice to be back in the home that I grew up in and around my family during my pregnancy.

We have a love of curry so spent our Saturday evening scoffing a lovely curry in his local.

It was after we returned, after all that food that I decided to weigh myself!!!

Uh oh why did I do that! After all that food.

Well I shall confess I tipped the scaled at 72Kg!

That seems like sooooooo much. I wish I  had not stepped on the scales

My sister told me try again tomorrow when you haven’t consumed your weight in poppadoms!

Me and Dad have got into this routine of going for a jog around the park when I stay over so come 7am on the Sunday morning I was up with Dad.

My Dad is 65yrs old and previously has never jogged in his life till about 6 months ago.

He started with just 10 minutes around the block and has now built up to 2Km. Well Done Dad.

So off we went. Round the park, past the golf club, up the hill and down the lane.

It may only be 20 minutes but it’s nice to have some time with Dad, and at that time in the morning, the views at the top of the hill are lovely.

On my return after a lovely hot shower and some breakfast I stepped on the scales again to see what kind of difference it made.

70Kg! Wow all that curry!

Still a gain of 9Kg is about right I guess I was just very surprised to see the numbers.

2nd May

Deon is back!

Deon is my favourite South African Crossfitter.

After a long break he is back. Keep an eye out for him at the morning classes.

Anyway it was just me and him so we had a chance to catch up and work hard.

There was a lot to catch up on as last time I saw him I was unmarried with no babies in my sights.

Strength has had a shake up.

Front Squats are now on the cards instead of back squats.

Same format 2×5 1×5+

After back squats this did feel tough.

I am hoping a few weeks working on my front squat will help get my clean catch a bit more solid.

The met con, I scaled not just for me but Deon has had a fair old break from exercise so I didn’t want him on his knees.

Here’s how it goes.

5 Thrusters

7 Hang Power Cleans

10 Sumodeadlift High Pulls

AMRAP 12 minutes ( I scaled this from 20 mins)

I am getting tired! This felt tough. Either that or the baby is making Mummy extra tired.

Maybe a touch of too much work not enough rest but hey I am going on my honeymoon in 3 days!

Phew that’s the end of the catch up for bank holiday weekend.

Hope you all had a lovely break and enjoyed the extra day.

 

Sally Dixey is a Crossfit London Coach.

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