I am feeling good now, but in the hour after this I was stuffed!
As usual we did lots of stretching and practice on the technique, and the actual workout was:
15 mins AMRAP (As many reps as possible):
5 x clean and press (i just had the wooden plates on the the olympic bar, so I could get the technique right, but it was still bloody hard).
10 x toes to bar (no-one did this, it was just knees up as high as poss and OMG!)
200 m run (due to my injury I was on the bike).
I managed 5 rounds + 1 clean and press.
And yes I still love Crossfit :D
Wednesday, 18 January 2012
Tuesday, 17 January 2012
Wednesday 18th January
Food:
Left over patties for me *Need to post that recipe too
Pork sausages and eggs for everyone else.
Roasted chicken
Lamb cutlets with broccolli, carrots and cauliflower.
Creamed coconut, bananas, raw cashews, raw carrots and cucumber (for my boys).
Crossfit again tonight woo!
Monday night I took off for a sprint, and thought I strained the back of my ankle, as it hurt a little but was able to continue the rest of the workout.
When I woke on Tuesday morning it was agony to move around. I managed to get an appointment with my physio, turns out I have a slight tear in my Achilles tendon. Bah! He did accupunture, tultrasound and massage, which helped a lot. He has also taped it up and said to leave it like that for a few days. No running or jumping this week (thankfully there is alternatives in Crossfit, so I can still go and do the rest of the workout) Most likely if running is needed ill go on the bike. We just discussed this on Monday for in case my shin splints flare up again. It feels mostly OK today, only a little tender, but am guessing the strapping is helping. I am so annoyed at myself, I can't believe I am hurt again :(
Left over patties for me *Need to post that recipe too
Pork sausages and eggs for everyone else.
Roasted chicken
Lamb cutlets with broccolli, carrots and cauliflower.
Creamed coconut, bananas, raw cashews, raw carrots and cucumber (for my boys).
Crossfit again tonight woo!
Monday night I took off for a sprint, and thought I strained the back of my ankle, as it hurt a little but was able to continue the rest of the workout.
When I woke on Tuesday morning it was agony to move around. I managed to get an appointment with my physio, turns out I have a slight tear in my Achilles tendon. Bah! He did accupunture, tultrasound and massage, which helped a lot. He has also taped it up and said to leave it like that for a few days. No running or jumping this week (thankfully there is alternatives in Crossfit, so I can still go and do the rest of the workout) Most likely if running is needed ill go on the bike. We just discussed this on Monday for in case my shin splints flare up again. It feels mostly OK today, only a little tender, but am guessing the strapping is helping. I am so annoyed at myself, I can't believe I am hurt again :(
Monday, 16 January 2012
Tuesday 17th January
Bike ride tonight.
Foods:
Bacon and eggs for everyone else.
Fish curry for me *recipe to follow.
Smoothie with banana, apple, strawberries, cashews, yoghurt and milk.
Beef "burgers" with bacon and salad.
Foods:
Bacon and eggs for everyone else.
Fish curry for me *recipe to follow.
Smoothie with banana, apple, strawberries, cashews, yoghurt and milk.
Beef "burgers" with bacon and salad.
Tonights Crossfit
I love Crossfit and I can't stop smiling. Yes its a hard workout, but I feel so good after :D And its going to be a way where I can challenge myself everytime and face up to some fears (like a box jump!)
Warmup was 5 mins with the skipping rope, and then some stretches.
Conditioning:
21,15, and 9 reps
- KB swing (9kg)
- Pushups (Knees)
3:29 was my time, and I wasn't last! :D
Rest 5 mins
Then:
Interval:
- Sprint 1/2 gasser (96m)
- 10 x burpee box jumps (I jumped onto a 20 kg plate, damn box, next time ill get you!!, I got 5, 6 and 6 box jumps, no-one got 10 in the time)
#60 sec work
#60 rest
#5 rounds (I only did 3 rounds, so rested twice as long in between) but I am determined to be doing as much as everyone else, I probably could have, but I think Russ is trying to ease me into it a bit.
Warmup was 5 mins with the skipping rope, and then some stretches.
Conditioning:
21,15, and 9 reps
- KB swing (9kg)
- Pushups (Knees)
3:29 was my time, and I wasn't last! :D
Rest 5 mins
Then:
Interval:
- Sprint 1/2 gasser (96m)
- 10 x burpee box jumps (I jumped onto a 20 kg plate, damn box, next time ill get you!!, I got 5, 6 and 6 box jumps, no-one got 10 in the time)
#60 sec work
#60 rest
#5 rounds (I only did 3 rounds, so rested twice as long in between) but I am determined to be doing as much as everyone else, I probably could have, but I think Russ is trying to ease me into it a bit.
Sunday, 15 January 2012
Monday 16th January
Crossfit tonight, yay!
Food:
Pork sausages + eggs for everyone else. I love the chunks of pork in these sausages.
Tuna + cucumber and carrot and cheese for my boys
Smoothie with banana, strawberries, coconut oil, cashews and unhomogonised milk.
Chicken drumsticks marinated in bacon fat, lemon juice and garlic. (Hopefully we can get some crispy skin, as previously ive not managed) With steamed cauliflower and broccoli. Early dinner for me, since Crossfit is at 6:30.
Will be a walk with the family and dog after I get back (if its not bloody raining, its meant to be summer here, grrr!).
Day 3 without dairy and coffee, and its not going so bad, although this morning I was thinking I needed a coffee but it passed. Clearly one or both is the enemy for my body, but will experiment later on maybe after 30 days without both.
Food:
Pork sausages + eggs for everyone else. I love the chunks of pork in these sausages.
Tuna + cucumber and carrot and cheese for my boys
Smoothie with banana, strawberries, coconut oil, cashews and unhomogonised milk.
Chicken drumsticks marinated in bacon fat, lemon juice and garlic. (Hopefully we can get some crispy skin, as previously ive not managed) With steamed cauliflower and broccoli. Early dinner for me, since Crossfit is at 6:30.
Will be a walk with the family and dog after I get back (if its not bloody raining, its meant to be summer here, grrr!).
Day 3 without dairy and coffee, and its not going so bad, although this morning I was thinking I needed a coffee but it passed. Clearly one or both is the enemy for my body, but will experiment later on maybe after 30 days without both.
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