Crossfit Gym

Marathon Training With Crossfit Sat 18th January

Today’s Training

I hadn’t too many miles done this week and was feeling that I was slacking off a bit. Work commitments, family and lack of sleep was catching up on me and motivation was low. I sometimes get spells where training is at a low intensity but I’m not too affected by it, long term I know I’ll always have enough done. I’ll take this as a slow week and go harder next week.

Saturday’s are test days in Crossfit. It’s a chance to gauge progress so I like to get to this session. I felt fresh so I knew I’d do ok this morning. I hit a 65kg Snatch which I was delighted with, and also got 85kg Clean & Jerk but that bollix of a coach didn’t give me that one (Sorry Derek! :-) )….I was a bit unsteady in fairness. At least I know I can now move my own body weight overhead and that’s a big deal.

Here’s the workout..

Skill

1) 10 minutes to establish a 1RM Snatch (no more than 3 maximal attempts).

2) 10 minutes to establish a 1RM Clean & Jerk (no more than 3 maximal attempts).

Conditioning

“Open Workout 13.4″

Complete as many reps as possible in 7 minutes following the rep scheme below:

60Kg/40Kg pound Clean & Jerk, 3 reps
Toes to Bar
60Kg/40Kg pound Clean and Jerk, 6 reps
6 Toes-to-bar
60Kg/40Kg pound Clean and Jerk, 9 reps
9 Toes-to-bar
60Kg/40Kg Clean and Jerk, 12 reps
12 Toes-to-bar
60Kg/40Kg pound Clean and Jerk, 15 reps
15 Toes-to-bar
60Kg/40Kg pound Clean and Jerk, 18 reps
18 Toes-to-br…

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Today’s Diet

Breakfast
1 x Apple
1 x Banana
1 x 90g Protein Shake
1 x Coffee

More Breakfast
1 x Bowl Porridge
1 x Banana

Lunch
1 x Chicken Breast
1 x Multigrain Pitta
6 x Dark Chocolate Rice Cakes
1 x Cup Tea

Snack
3 x Fried Eggs
1 x Multigrain Pitta
1 x Cup Tea

Dinner
1 x Striploin with Broccoli
1 x Cup Tea

Snack
15 x Mini Paleo Muffins

Tags: , , ,