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)

Nice little warmup today of threw rounds (not 2…) of thrusters, front squats, lunges with a bar. Strength was 4 sets of 5 push presses aiming for 70% 3RM. Couldn’t go very heavy as my shoulder started moaning, so only did 30kg. Last set 11 reps, then I stopped as I felt it didn’t really tire me much. That pain really is getting on my nerves. Then some handstand skills work followed by a WOD with thrusters and DUs. Again couldn’t go very high in weight so went for 25kg on the bar and focused on the DUs. Stumbled twice in the whole WOD and finished up in 4:48.

Nice little warmup today of threw rounds (not 2…) of thrusters, front squats, lunges with a bar. Strength was 4 sets of 5 push presses aiming for 70% 3RM. Couldn’t go very heavy as my shoulder started moaning, so only did 30kg. Last set 11 reps, then I stopped as I felt it didn’t really tire me much. That pain really is getting on my nerves. Then some handstand skills work followed by a WOD with thrusters and DUs. Again couldn’t go very high in weight so went for 25kg on the bar and focused on the DUs. Stumbled twice in the whole WOD and finished up in 4:48.

New toy.

New toy.

Biggest take home of tonight is that a 20RM is really hard. Did my last set at 37.5kg, but could have done more. Had to scale everything else today. Did push ups with a 10kg plate instead of ring dips, and then replaced all except wall balls in the WOD… Shoulder feels ok though, so worth it. (at Crossfit london)

Biggest take home of tonight is that a 20RM is really hard. Did my last set at 37.5kg, but could have done more. Had to scale everything else today. Did push ups with a 10kg plate instead of ring dips, and then replaced all except wall balls in the WOD… Shoulder feels ok though, so worth it. (at Crossfit london)

Blood blisters from snatching… That’s a first!

Blood blisters from snatching… That’s a first!