Pull-ups and kettlebells

Tuesday morning was spent in the gym at work, and then back to CF on Wednesday evening.

Strength was Turkish get ups 1RM. Managed to push this to 24kg, could quite hold 28kg on the transition up, and bailed multiple times! What is a Turkish getup? See below.

Pretty taxing on shoulders and core! 

The WOD was 5 rounds for time:

32kg Russian KB swing x 20

Chest to bar pull-ups x 10

Finished almost RX within the time cap, but my pull-ups suffered towards the end and had to resort to a few jumping at the end. The KB swings were brutal at 32kg!

Kettlebell hell

Went to the 10am class this morning expecting to set a new 1RM deadlift and then complete a brutal WOD with 40kg cleans, push press and front squats along with 30 DUs.

When I arrived the board had something different.. (Taken after the WOD).

A gentleman who lives above the gym has been complaining about the noise so barbell movements have had to be modified as a temporary measure.

Whilst initially disappointed that I wouldn't have a shot at a potential 3rd ever RX workout, I understand the position the gym is in, and believe it's good to sometimes do other workouts (the point of crossfit!), so went with it!

Nice practice on clean pulls with 3 second lowering, and then a kettlebell based WOD.

AMRAP 15min

28kg OH kettlebell swing x 5

20kg kettlebell push press x 5 each side

28kg kettlebell goblet squat x 5

30 double unders

4 rounds and 10 reps - exhausting but powered by my new favourite summer coffee - cold brew coffee.

Finished up with mobility and 5x5 of chest to bar pull-ups and ring dips.

RXd!

It's the World Cup! I love how the best football in the world is played day after day. 

This won't stop me from going to the gym though, so I watched Portugal capitulate to Germany on Monday from the gym.

Managed to hit a 67.5kg double bench press, and 5 sets of heavy lat pull downs (70-85kg). Continued to push my 2km row but no PBs today (7.43, good 10 seconds off PB).

Wednesday crossfit class was focussed on chest to bar pull ups and ring dips, each 5x5, before a 10 round WOD, 15 min time cap:

5 toes to bar

8 Russian kettlebell swings 32kg

10 hand raise pressups

Managed to finish in 13.42 with prescribed weight ( RXd)! No wimpy kettlebells for me! 

Here is the 6pm class getting into it.

WOD 15th June

Today's WOD at crossfit evolving kilburn, was pretty brutal.

25 min AMRAP

50 wall balls 9kg

40 kettlebell swings (I did 28kg)

30 down ups (like a burpee but not overhead jump/clap)

20 pull ups

I managed 2 rounds and got through an extra 28 wall balls.

Absolutely brutal!

Dinner Paleo Bolognaise with zoodles.

#coffeewithnick

http://instagram.com/p/pRlrbtTCpS/

Back to it

Having had a slight hiatus in posting, back to it now with additional food and crossfit thoughts.