Wake up with Determination
Go to Bed with Satisfaction.
Last week saw me traveling again, out to Turkey once more. Knowing the lack of gym, but abundance of space, I decided to make use of what was around and work on some of my weaknesses. As I mentioned in my last post, Handstand Push Ups and Pistols were on the menu. Both of these movements can be practiced anywhere and have considerable gymnastic, strength and agility benefit. However, I personally like to do them on top of a great hotel, overlooking a beautiful city.
5 Rounds for Time:
- 10 x Handstand Push Up (Strict)
- 20 x Pistols (Single Legged Squats, Alternating)
- 30 x Sit Ups
Time: 15:13 Rx
I really got the hang of pistols for the first time ever. The left leg is by far the most stable at the bottom but I got a good rhythm up; not fast but consistent. The Handstand Push Ups were unbroken for the first 2 rounds,7+3 in the third and then 5+5 and 5+3+2 for the final 2. All Sit Ups were unbroken.
And then a swim 😉
Despite having fun out there, I didn’t get long and still only had 3 workouts last week. So, getting home I had to put in a bit of ‘catch up’ work. Again though, without being able to get to any equipment, it was a return to bodyweight work over the weekend.
- Max Effort Push Ups (neither hands nor feet moved throughout, knees never touched the floor)
- Max Effort Sit Ups (non stop, completely unbroken)
- Max Effort Air Squats (non stop, completely unbroken)
115 / 300 + (I got bored) / 200+ (daughters got border)
That left me with a nice, relaxing Sunday before heading back to work.
AM Snatch Work
20 mins to work to a 1RM
- 5 x 45 / 45 / 50
- 3 x 50 / 50 / 55
- 2 x 60 / 60
- 1 x 65
- 1 x 70
After the confidence boost of last week’s Power Snatching, this was another. Ok, so 70kg isn’t a lot but 75kg is my 1RM and it was 0630hrs! Essentially, I’ve not become weaker over this year but have really increased engine. Superb.
PM CrossFit Watford
Strict Press 5/3/1
- 5 x 60
- 3 x 70
- 1 x 75
- F @ 80
Equaled my 1RM here. Content.
In Pairs, For Time:
54 / 42 / 36 / 30 / 24 / 18 / 12 / 6
- Thrusters @ 42.5kg
- Over Bar Burpees
This is a pairs-version of a WOD that has come up twice in the Open. I completed the official version (half the numbers) in 19 mins first time, with considerable illness, and then 15 mins the second time. Doing this in pairs, and hitting 5 reps each time, was outstanding and allowed me to really keep up the pace. My partner struggled with lower back issues and it allowed me to add in a few extras too.
I tell you what….I’m as ready as I’m going to be and really looking forward to the Open!