Good session today, felt really fast paced. Warmup of goblet squats and push ups (clearly the CrossFit deities felt I didn’t do enough of them on Thursday and Friday…). Then some much needed mobility, focusing on hip joints and quads. Very painful, but squat felt completely different afterwards. Should do those band stretches before muscle stretching every time I’m here. WOD was a nasty number of heavy front squats and ring dips. Considering the shoulder pain and traps cramp I got last time I subbed them for push ups. Focusing on doing them “muscle up style”, leading with the shoulder and keeping fore arms vertical. Finished in 08:05. No pain anywhere, despite my right shoulder area been feeling awkward all weekend.  (at Crossfit London)

Good session today, felt really fast paced. Warmup of goblet squats and push ups (clearly the CrossFit deities felt I didn’t do enough of them on Thursday and Friday…). Then some much needed mobility, focusing on hip joints and quads. Very painful, but squat felt completely different afterwards. Should do those band stretches before muscle stretching every time I’m here. WOD was a nasty number of heavy front squats and ring dips. Considering the shoulder pain and traps cramp I got last time I subbed them for push ups. Focusing on doing them “muscle up style”, leading with the shoulder and keeping fore arms vertical. Finished in 08:05. No pain anywhere, despite my right shoulder area been feeling awkward all weekend. (at Crossfit London)

And so it begins…  (at Tobacco Dock)

And so it begins… (at Tobacco Dock)

Morning session at CF Ängelholm. Dynamic stretch warmup, then for strength 5 sets of 1-1-1 (re-setup between each rep) heavy deadlifts. Started on 60kg, ended on 110kg. Form flagged a bit in last set. WOD was 5x3 mins with 3 mins rest between each round of 20 pull ups / 30 push ups / 40 sit ups / 50 air squats. If not finished in 3 mins, continue where you left off. Did 2 rounds and 63 reps. Then stretched legs, chest, and rolled and stretched lats.  (at Crossfit Träning)

Morning session at CF Ängelholm. Dynamic stretch warmup, then for strength 5 sets of 1-1-1 (re-setup between each rep) heavy deadlifts. Started on 60kg, ended on 110kg. Form flagged a bit in last set. WOD was 5x3 mins with 3 mins rest between each round of 20 pull ups / 30 push ups / 40 sit ups / 50 air squats. If not finished in 3 mins, continue where you left off. Did 2 rounds and 63 reps. Then stretched legs, chest, and rolled and stretched lats. (at Crossfit Träning)

Worked out at CrossFit Ängelholm tonight. Thursday is “Team WOD” night which seems to mean an intense warmup and then a hero like WOD done with a partner. Tonight the board (which I forgot to snap, hence the photo of Ängelholm high street by night) read… For time, 3 rounds of: 50 burpees each while partner holds plate over head / 50 wall balls each while partner “air sits” with back against wall / 750m row each while partner holds barbell in rack position. Split each station up however which way. Phew. Worked with a very fit guy named Joakim, and I think we kept a decent pace throughout. He had a vastly better engine than me though… In the 45 or so minute cap we completed round 1 and got to 45 / 40 burpees. Then a max time hang on bar. 1:30 for me, 4:02 for Joakim who casually hung in one arm a few times while shaking out the other. After I followed my most recent shoulder advice and foam rolled and stretched my lats. Great session, although all the beer and fat food while in Copenhagen didn’t help. At it again tomorrow morning to compensate for my week of gluttony leisure.  (at Crossfit Träning)

Worked out at CrossFit Ängelholm tonight. Thursday is “Team WOD” night which seems to mean an intense warmup and then a hero like WOD done with a partner. Tonight the board (which I forgot to snap, hence the photo of Ängelholm high street by night) read… For time, 3 rounds of: 50 burpees each while partner holds plate over head / 50 wall balls each while partner “air sits” with back against wall / 750m row each while partner holds barbell in rack position. Split each station up however which way. Phew. Worked with a very fit guy named Joakim, and I think we kept a decent pace throughout. He had a vastly better engine than me though… In the 45 or so minute cap we completed round 1 and got to 45 / 40 burpees. Then a max time hang on bar. 1:30 for me, 4:02 for Joakim who casually hung in one arm a few times while shaking out the other. After I followed my most recent shoulder advice and foam rolled and stretched my lats. Great session, although all the beer and fat food while in Copenhagen didn’t help. At it again tomorrow morning to compensate for my week of gluttony leisure. (at Crossfit Träning)

Tendonitis in my left foot flared up overnight. Luckily there wasn’t much in this session that required flexing my toes though. Even worked as a reminder when squatting to keep weight towards my heels. Good warmup with 45 secs work, 15 secs rest: 3 rounds of KB snatches @ 16kg, then air squats. Phil wanted us to stick to a pace we could keep throughout, not do thousands of reps the first round and then two. Did 14-14-15, 30-30-32. Front squats for strength. Did my last reps on 80kg. In the WOD I subbed the burpees to 1-leg burpees to spare my left foot. Tried thruster at 35kg, to see if the dry needling I had to relieve the muscle tension in my shoulder a couple of days ago made any difference, but no. Still the same sharp pain in my lats area. Had to go down to 25kg again. Will foam roll it for some time and see what happens. T2B worked really well today, finished in 12:02. (at Crossfit London)

Tendonitis in my left foot flared up overnight. Luckily there wasn’t much in this session that required flexing my toes though. Even worked as a reminder when squatting to keep weight towards my heels. Good warmup with 45 secs work, 15 secs rest: 3 rounds of KB snatches @ 16kg, then air squats. Phil wanted us to stick to a pace we could keep throughout, not do thousands of reps the first round and then two. Did 14-14-15, 30-30-32. Front squats for strength. Did my last reps on 80kg. In the WOD I subbed the burpees to 1-leg burpees to spare my left foot. Tried thruster at 35kg, to see if the dry needling I had to relieve the muscle tension in my shoulder a couple of days ago made any difference, but no. Still the same sharp pain in my lats area. Had to go down to 25kg again. Will foam roll it for some time and see what happens. T2B worked really well today, finished in 12:02. (at Crossfit London)

Incredibly sore after yesterday’s bank holiday special. Not sure what possessed me to go at it again today. Warmup revealed who did the holiday WOD: the people with the pain faces. Could only do 5 on the last set of push ups. Ended the strength part, re-bounded push presses, at 40kg and felt good throughout. Going into the WOD I decided on 30kg on the bar to be able to keep decent form and that was a good decision. Still started feeling cramps in my lower back towards the end of it. Now some rest as Thursday is movie night instead of the usual WOD night. The Day The Earth Caught Fire at the British Museum!  (at Crossfit london)

Incredibly sore after yesterday’s bank holiday special. Not sure what possessed me to go at it again today. Warmup revealed who did the holiday WOD: the people with the pain faces. Could only do 5 on the last set of push ups. Ended the strength part, re-bounded push presses, at 40kg and felt good throughout. Going into the WOD I decided on 30kg on the bar to be able to keep decent form and that was a good decision. Still started feeling cramps in my lower back towards the end of it. Now some rest as Thursday is movie night instead of the usual WOD night. The Day The Earth Caught Fire at the British Museum! (at Crossfit london)

Bank holiday special, and boy do I feel special now. Started with a pretty gruesome warmup of 10 min EMOM of 5 left side suitcase lunge, 5 air squats, 5 right side suitcase lunge with a 20kg dumbbell. Each set took consistently 25 secs. My legs still tired from Thursday max output did not approve. Was a bit worried before we started as my left hamstring and ankle felt very stiff and sore still from all those kick up to handstands. All that went away as we got into it though. Then a partner WOD that felt like a mean joke with a round of Cindy between each set of 40 reps of whatever sprung to Kat’s evil mastermind. Just look at Chor’s face. Finished in 26:05. Point of pride: my kipping pull ups felt solid throughout. But wow was I puffed by the end of it. Struggled to keep up with Moe who definitely dragged me along in a great way. Was really quite disappointed with my wall balls. Half of them should have been no repped I think, but Moe was nice to me.  (at Crossfit London)

Bank holiday special, and boy do I feel special now. Started with a pretty gruesome warmup of 10 min EMOM of 5 left side suitcase lunge, 5 air squats, 5 right side suitcase lunge with a 20kg dumbbell. Each set took consistently 25 secs. My legs still tired from Thursday max output did not approve. Was a bit worried before we started as my left hamstring and ankle felt very stiff and sore still from all those kick up to handstands. All that went away as we got into it though. Then a partner WOD that felt like a mean joke with a round of Cindy between each set of 40 reps of whatever sprung to Kat’s evil mastermind. Just look at Chor’s face. Finished in 26:05. Point of pride: my kipping pull ups felt solid throughout. But wow was I puffed by the end of it. Struggled to keep up with Moe who definitely dragged me along in a great way. Was really quite disappointed with my wall balls. Half of them should have been no repped I think, but Moe was nice to me. (at Crossfit London)

After a warm up of 400m run, 10 burpees, 200m run, 5 burpees, 200m run we did a horrendous strength component: 1 minute max output (as many reps as possible) 60kg back squat. Anthony kindly allowed us 3 attempts… I don’t think anyone used all 3! First round 24 reps, second 27 reps. And then I had to go sit down for a while… Practiced our hand stands, and I’m happy to say I’m seeing some progress. I no longer lose all proprioception when I go inverted, yay! WOD: merciless Diane @ 60kg. Stupidly I decided that scaling HSPU with a box was too boring, so I did HSPU negatives against the wall instead. While it felt fine at the time (although looked atrocious towards the end…) I can tell as I type this that my right shoulder will suffer for it tomorrow. Finished in 9:50. (at Crossfit london)

After a warm up of 400m run, 10 burpees, 200m run, 5 burpees, 200m run we did a horrendous strength component: 1 minute max output (as many reps as possible) 60kg back squat. Anthony kindly allowed us 3 attempts… I don’t think anyone used all 3! First round 24 reps, second 27 reps. And then I had to go sit down for a while… Practiced our hand stands, and I’m happy to say I’m seeing some progress. I no longer lose all proprioception when I go inverted, yay! WOD: merciless Diane @ 60kg. Stupidly I decided that scaling HSPU with a box was too boring, so I did HSPU negatives against the wall instead. While it felt fine at the time (although looked atrocious towards the end…) I can tell as I type this that my right shoulder will suffer for it tomorrow. Finished in 9:50. (at Crossfit london)

Great session today, despite having to use crappy gym skipping ropes instead of my speed rope because stupid. Most notable in the strength part: did 50kg split jerk with no shoulder pain at all. WOD was a seemingly simple AMRAP of 10 K2E and 40 DUs, but a 1,000 meter run buy in in 4:09 stole my breath away and suddenly not so simple. Orders were to focus on the kipping rhythm, not height of the knees. Hence the blue stars: those who managed to get the kip right but didn’t hit the elbows every time. Point of (moderate) pride: at least managed to do all 3 rounds K2E unbroken and Rx. As I left for home I noticed the little and ring fingers on my left hand were buzzing. Wrist acting up again, time to see the GP I think.  (at Crossfit london)

Great session today, despite having to use crappy gym skipping ropes instead of my speed rope because stupid. Most notable in the strength part: did 50kg split jerk with no shoulder pain at all. WOD was a seemingly simple AMRAP of 10 K2E and 40 DUs, but a 1,000 meter run buy in in 4:09 stole my breath away and suddenly not so simple. Orders were to focus on the kipping rhythm, not height of the knees. Hence the blue stars: those who managed to get the kip right but didn’t hit the elbows every time. Point of (moderate) pride: at least managed to do all 3 rounds K2E unbroken and Rx. As I left for home I noticed the little and ring fingers on my left hand were buzzing. Wrist acting up again, time to see the GP I think. (at Crossfit london)

I’m shattered. That was the hardest session I’ve done in yonks. Not sure if it was because the OHS widowmakers or the beer I ingested at yesterday’s BBQ, but I’m totally exhausted. Started with Tabata strict pull ups, 8 rounds: 6, 5, 1,  1, 2, 2, 1, 1… Total of 20. Quite happy with my hollow body form. Then 3 rounds 20RM, ending on 23kg. Shoulder being weird. Started on 15kg, hurt as hell. Went down to 8kg, felt fine. Then worked up to 23kg, with no pain. Clearly warming up a lot makes the shoulder more comfortable. WOD time. Because shoulder I did 8 deadlifts @ 65kg, 10 deficit push ups on dumbbells, 12 bar over burpees. And did those burpees suck… 5 rounds in 13:43. Point of pride: last round of burpees unbroken (did all other except first ones in 2s with 3 deep breaths in between).  (at Crossfit London)

I’m shattered. That was the hardest session I’ve done in yonks. Not sure if it was because the OHS widowmakers or the beer I ingested at yesterday’s BBQ, but I’m totally exhausted. Started with Tabata strict pull ups, 8 rounds: 6, 5, 1, 1, 2, 2, 1, 1… Total of 20. Quite happy with my hollow body form. Then 3 rounds 20RM, ending on 23kg. Shoulder being weird. Started on 15kg, hurt as hell. Went down to 8kg, felt fine. Then worked up to 23kg, with no pain. Clearly warming up a lot makes the shoulder more comfortable. WOD time. Because shoulder I did 8 deadlifts @ 65kg, 10 deficit push ups on dumbbells, 12 bar over burpees. And did those burpees suck… 5 rounds in 13:43. Point of pride: last round of burpees unbroken (did all other except first ones in 2s with 3 deep breaths in between). (at Crossfit London)