This week in workouts

Monday saw Tour de France come to London, so took a day off and had a great time watching them come through Great Chesterford and then again through embankment. The difference in speed between the two was phenomenal! Managed to snap a pic of Froome before he crashed out the following day.

Then followed a busy week of workouts!

Tuesday hit the work gym, Wednesday ran the JP Morgan corporate challenge (5.6km in 26min). We all ran in nice orange vests so I could pace myself against other company runners!

Thursday went to the gym again, and Friday evening saw my only crossfit workout of this week. Strength set of 5x3 squats at 82.5kg and then a pretty heavy and hard workout of front squats, push press and power cleans at 45kg. Just managed to finish within the time cap of 10min.

My cleans and overhead strength really need some work. 

For the weekend I started to increase the triathlon training with a 1km open water swim followed by 6km run with Dan & Ruth, followed by an active recovery sunday with 14km walk along regents canal. 

Post swim and run!

Nice day for a walk!

Legs legs legs

Wednesday CF was all leg consuming. 5x5 of heavy squats with 3x5 warm up. Followed by a WOD that has left my legs burning today and abs that hurt when I sneeze. 50kg front squats and slow controlled toes to bar.

Finished within the time cap but behind most of the group. Less rest more work! 

Friday AM was in the work gym and after consolidating some good gains on bench press, squat and deadlift (redid a 100kg 1rm DL), completed a crazy WOD that was killer:

20 - 15 - 10 reps for time

40kg thruster

Burpees

Double under

Leg raises

Awful. 

Handstands and PRs

One of the things I like about crossfit is that it encourages good bodyweight mobility and gymnastics, something I've never been particularly good at. Enter Sunday and a handstand session!

Good WOD to finish up as well (finished 4 round and 5 rr).

Monday was then at the work gym, where I set an new bench press PR of 70kg, and new 2000m row PR of 7m32!

Finally last night game with a heavy squat session at CF. Strength was 5x5 squats (80kg) and then a front squat and strict toes to bar WOD. Suffice to say, my thighs are a bit sore today..