Friday July 30th, 5:30pm

Strength:
Bench press
9 x 3 @ 70%
60lb

WOD:
7 rounds
max handstand hold
10 chinups (green)
17:46

3:35 total handstand time

Crossfit Newcastle Saturday May 22nd

A]
max in 5mins;
Handstand Pushups, Full ROM*
* stack bumper plates to allow head to be below the shoulder at the bottom. Picture and inverted press
Completed: Hand stand holds and assisted handstand pushups
B]
Tabata [8 sets each];
Deadlift @ 50kg (rx:80kg)
Thruster @ 10kg (rx:15kg) Dumbbells
* perform as many dl's as posible in 20secs. rest 10secs. then perform as many thrusters as possible. repeat

can't remember how many, but I think total was about 30ish

C]
3 rounds;
leg raises, 10 reps
sit-ups, 10 reps
hollow rocks, 10 reps

Sunday 14th March - open gym & yoga

Skills:
Handstands - kicked up to these on my own for the first time (in ages, anyway) and held 3 for 15 seconds and 1 for 10-12 seconds
Worked on kipping pullups with green band
Snatch balance series

WOD:
50 pullups - assisted with blue band - I broke these into 5 reps until last 15, which I broke down to 4s & 3s. The first pullup with a blue band feels easier now, it's tough to get my chin up for the fifth.
Met and chatted with Mel, who does a lot of yoga, and she asked me to hold her feet down while she did weighted sit ups, and asked if I wanted to do them too. We ended up doing three sets of 10, starting with the 12kg KB, then the 16, and the last set with the 20kg KB. I think I might have more bruises on my chest tomorrow, to go with the one from Friday when I punched myself in the chest doing SDHP.

Yoga:
Yin yoga with Alli. Enjoyed this a lot, but I did have a problem with my back. It seemed to spasm or cramp on the right side. I think I did something to it in child's pose! I wonder if it was due to following a(n easy) workout?

Friday March 5th

Skills:
Handstand push up
Roxy and I worked on these together, but we both had trouble kicking up to the bands. We practised handstands against the wall. I want to be able to kick up on my own REAL SOON.

WOD:
3 rounds for time:
9 back squat (50lb) was supposed to be 60% of max, this got real hard in the last rep
6 dead lift (65lb) was supposed to be 60% of max, should have done more weight.
3 shoulder press (33lb) (Rx was 3 handstand pushups)

5:07

Having Roxy as my partner was fun!

Monday 22nd Feb

Worked out in the condo gym.
I practised double unders and handstands. I got super frustrated with skipping at first, couldn't do a single double under, but then I got the rope length sorted out, and in the end, manage to intersperse 3 double unders with some singles in a set, twice! I tried handstands several times, with some help to invert, and the second last attempt was a pretty nice hold! I need to get bold, and kick up to the wall harder so I can practise on my own too.
Finished off with a few dumbbell swings, KB style. Used 25lb dumbbell, the 20lb one literally felt too light to use!
The box is closed today and tomorrow, so no class til Wednesday.

Foundations 6

Skills:
Handstands: against wall & HSPU (used green & purple bands for assistance)
Ring dips: hmmm, couldn't hold this up straight. Did a couple dips with purple? band for assistance
Pullups: Couldn't move from the deadhang at all really, but cranked out a couple with the blue band. Tried kipping swings.

WOD: Half Tabata
Pullups 5,4,0,0
Box jumps 6,6,5,5
Abmats 7,8,7,8
Air Squats 9,10,9,9