19th July -Strength and a Met Con

Just before I let you in on my met-con joy for today I just wanted to point out to you all that I have added a search box and Facebook Like. Thanks Steven for helping me out.

All that means is if you should like to search for words or topics you now have that option. If you like what you read you can click Like. (I would really love it if you did)Now on to the good bits.

I totally wasn’t ready for today. I was still sleepy and rushing now to be late, which always makes me flustered.

Rocking up with Snoop in tow, I could we Chris in his shorts. That could only mean one thing, a met con was on the board.

It’s not that I don’t like them, I fact I love that side to Cossfit. It’s just that since being back to training and spending time focused on repair and recovery I feel just like I did when I first started Crossfit. A bag of nerves till I start to lift the bar. Don’t ask me where the nerves come from, it’s probably performance anxiety.

Training is now going to have a slightly difference focus anyway.

Now I am as close to back to normal as I could have hoped for at this stage I am going to be favoring a few more met cons into my training.

With met cons for the time being I just want to be able to finish them with good form and technique rather then competing against the entire gym/class as is the usual way to tackle them.

Before the year is out I want to be doing multiple pull ups and ring dips with no band support and this is only going to happen if I chip away at it.

Right so I have babbled and make my pull up promise so what did I do today…………………..

Snatch Balance as a warm up!!! Awesome my favourite move.

I can quite proudly say I did more weight then Chris!!!

Ok so Chris is an animal where strength is concerned but when it comes down to a Snatch balance it’s all about how you change speed and direction to get under the bar. Unsure what the Snatch balance is??

We did 3 sets of 3 reps reaching 40Kg.

Coach Bergnener had it right in the video clip above when he said it gives confidence. Knowing I can get 40Kg in a Snatch balance will set me up from a full snatch.

Something Chris is a little better at was the next move a Sumo-deadlift.

4 sets of 8 reps. I used 50Kg on the bar.

(Remember weights that I use are not a prescription for everyone)

Finally we had to make a start on the met con.

1000m Row

3 rounds of- 10 Clean and jerks & 10 Chest to bar pull ups

800m Row

The rowing is like a sandwich around the 3 rounds.

And yes you read right the pull ups have to be chest to the bar not just the chin!!!!

I stuck 35Kg on the bar and worked on technique rather then killing myself.

I did this in 29 minutes 50 seconds.

It’s a start, from here on it can only get better!!

That was more then enough for today so homeward bound.

I am still working on my pregnancy workshop. I have had tones of great feed back and have just sat down with my doctor to pick his brain.

I will keep you posted as I go.


Sally Dixey is a Personal Trainer with Crossfit London in Bethnal Green




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