Hand Stand Push Ups
Ring Dips
Pull Ups

Kat and Jos were training hard and I didn’t want to stand around and not do anything. The leg was sore from yesterday, but there still wasn’t any swelling. I need to work on my Hand Stand Push Ups, Dips and Kipping Pull Ups anyway. The Kips are coming along nicely, despite hurting my knee yesterday on the Double Unders the Pull Ups went really well. I think like I do with everything I was just trying a little too hard before.

I tried a couple of KB swings but decided against it as it just wasn’t comfortable.

This knee had better be OK. Just over 6weeks ’til I run the Oslo Marathon.

Snatch- 5/40, 3/50, 2/60, 1/70, 1/75, 1/75
Clean and Jerk- 5/70, 3/80, 1/90, 1/95

Circuit, as many rounds as possible in 10minutes:
6 Cleans at 55kg
12 Pull Ups
24 Double unders
Total: just fell short of 4 rounds. I’d just commenced the double unders of the 4th round.

This session didn’t start well. My legs were tired. I probably should have known something wasn’t right. My left knee has felt tight and like it’s need to crack for a week now, despite my best efforts of rolling and stretching and getting the occasional rub from Jos. Anyway with about a minute to go on the double unders my knee did crack. In fact my immediate thought was that I’d popped something (I was even thinking ACL which I did 12 years ago and then had the reco). Anyway after I rested it overnight, I didn’t ice or put any anti inflamatories on it as I wanted to see if it would swell. It didn’t it was tender and unstable but no swelling. We shall see!

10* Mounstfield Park Hill

I managed 10 of these bad boys today. So things feel like they are improving on the running front. I’ll try a track session and a steady state session later in the week- woo hoo!!

Squats- 5/5/3/3/3
Clean and press thruster and Pull ups- 5 rounds of 5 and 10

This was the second week of my 5/3/1 strength focus and today was squats. So I managed 5/90, 5/110, 2*3/127.5 and 4/127.5. This was tough, the 3s at 127.5 were a real effort. I only just got 4 out on the last one.

The 5 rounds of 5 Clean and Press Thrusters at 60kg and 10 Pull Ups were a real effort too. I think they would have been easier if I hadn’t have squatted first, but not much. I managed to do this in just on 11minutes. Again the Pull Ups were the things that slowed me down, but I think they’re improving!

I was planning on trying a 2hour plus run this morning, but realised I didn’t have enough time as I had to be on a train to Manchester at 1:20pm. This was on the Crossfit mainsite so I thought why not?

The workout was 6*400ms and 25Burpees, which means you run 400m then do 24 burpees and repeat this 6 times! I did this at Finsbury Park Track- I’m loving this Park!

The Burpees meant that the 400s were run under fatigue, which meant I had to really focus on my running technique, which was kind of the same response I had hoped for if I had of done the long run. This was tough but worthwhile.

Isabel and Kettlebell Snatches

Isabel is 30 Snatches at 60kg as fast as you can. This took me 4:40. I also learnt a lot. I learnt that you can almost always squeeze out another rep! I did it the studio too which meant I wasn’t dropping the weight, you end up losing a lot of energy lowering the bar each time rather than dropping it after a bunch of reps. Ah well the extra work on the eccentric can only be good for me!

I then did a 6minute Kettlebell Snatch with the 24kg bell. It was tough after the above Snatch work. I managed 54/54 which wasn’t too bad, but I was technically poor!

Today was time to apply 5/31 to my standing press. As I only managed 65kg last week today was time to perform 3 working sets of 5 at 85%. I did this at 55kg. I managed 8 on the last set- this is still quite poor, yet obviously a weakness that will only improve!

Next was a 5km. I did this around the walking path at Finsbury Park which is 2230m, so I did 2 laps plus approximately 500m. This took me just on 25minutes. I was pretty happy with this as when I did this back in May it took me 28minutes and I wasn’t able to run for a couple of weeks due to my calf, so onwards and upwards!!

Squats – 5*5
Roy- 5 rounds of 15*100kg Dead Lifts, 20Box Jumps, 25Pull Ups

Today was the first time implementing the 5/3/1 plan with my squats. I hit 140kg last weekend so today I was scheduled to perform 3 sets of 5 at 85%. I did a couple of progressive warm up sets at 100kg and 110kg and then did the work sets at 120kg. I managed to get 7 reps on the last one.

Then it was time to give “Roy” a shot. I got through 3 Rounds and then had to finish as I had clients. Again I need to improve my Pull Ups!! Very metabolic and great fun!

35min run on the Isle of Wight.

I came down to the West Bay Club to meet with them about the possibility of running some courses and to look at their gym. As I was on this beautiful Island I decided to have a run around. This was the first steady pace run I’ve managed since I hurt my calf- I survived! The course was reasonably hilly and the terrain varied so I was was pleased. The marathon is on the 26th September so I feel I’m back on track.

Following on from yesterday I decided to do another Crossfit workout from the mainsite. Today’s workout was Angie which is 100 Pull Ups, 100 Push Ups, 100 Sit Ups and 100 Squats. For this I took myself to Finsbury Parks outdoor gym. It took me 40minutes!! People have done this in 10minutes- I’ve got plenty of work to do! The Pull Ups ruined me. I did them in 25 then 10, the rest were in blocks of 4 and 5. I really need to get to better grips of Kipping Pull Ups, and yes grip is a problem!! I think once I nail the Pull Ups I should be able to get this under 20minutes. We’ll see…