Last weekend I spent most of my time at the pool. Not for myself, but as a race official Saturday and starter on Sunday. Lily was in the pool. So much fun watching kids race. From one meet to the next they can cut seconds from their times, not tenths like older kids and grown-ups. After two long days at the pool, I made my way to the box to test Everyday Warrior WoD 3.
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Tag Archives: #crossfit
Friday mingel at the box, Crossfit Lift-Off & Everyday Warrior
So Friday evening, nine friends got together at the box for some old fashion fun.
We decided on the following 4 WoDs:
- Grace 30 reps Clean and Jerk 60kg
- Randy 75 reps power snatch 35kg
- Diane 21-15-9 deadlifts 100kg / handstand push ups
- Karen 150 wallballs
Before we even started I decided to scale Diane to 80kg and Karen to 6kg instead of 9kg.
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97, 98, 99 and …..100
Tomorrow, if everything goes as planned, will be my 100th group WOD at Crossfit Växjö.
It will technically be my 133rd Crossfit workout, but only my 100th with a group at that box.
Crossfit Progress
Amazing what three days of rest can do for your body. I spent Saturday and Sunday with the family in Gothenburg. Satruday we were at Liseberg amusement part from just before 11am until nearly 8pm. The next day we visited Universium and were there from 10am until nearly 3pm before driving home. On Monday I visited Leon, since I felt I was mentally over my Ironman race, but that my body was not really on board. Leon was able to gave my body a push towards recovering. so to let that treatment have full effect I rested the rest of the day.
Crossfit levels
Being a competitor at heart it’s been hard for me to ease into crossfit. From day one you hear “scaling is your friend”, then the workouts are posted with Rx (normal weight) and advance. Most times a scaled weight is offered, but I quickly advance over the scaled option in some movements and was in “no mans land”. I often chose a weight that was too easy or way too hard. The only goals I was able to set was first be able to do all the exercises, then build up to the Rx weights.
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One week out from Kalmar Ironman 2015
Technically it is nine days out, but by this time next week I will be done with all my training. The only thing left will be to register for the race, check out the Ironman store and expo area, practice swim around the course Friday morning, drop of my bike Friday afternoon, eat, sleep and then block out the fact that I am not the person I was last year, and do what I can with the person I am now.
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Finally a really good week of training
Since I last wrote here, I have managed to get in two triathlon workouts about 2.5 hrs each, five crossfit workouts, and a nice long swimrun as well as taking two days with the family. Increased my training from roughly 10 hours to 14 and feel great.
for the first time in 2015 I have managed to do swim, bike or run more than during 2015 during a given month. Thanks to Swimrun practice I have managed to get my running distance up. Since I don’t see myself going up over 16 hrs I don\t expect to match any of my milestones again until Sept.
I’ve got a “big” day” of sorts planned for tomorrow. 2 hrs swimming, 1 hr CrossFit and 1 hr Swimrun
Looks like my triathlon club has 28 members on the starting list for this years Kalmar Ironman on the 15th of Aug. Makes the day fly by when there are so many from Växjö there, because it means there will be lots of friends and family along the course cheering all of us on.
The Solid Open – Summary
So yet another on-line qualifier for a Crossfit competition is over. This was my third competition and I can really see some improvements from when I started in November. For the second time I managed to perform all the WoDs Rx, something I could not do in the Reebok Open. Then it was the muscle ups that stopped me.
But I have noticed a trend with me and these on-line WoDs. I usually start off slow and get better week to week.
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Solid Open – Q3 (Rx)
Last week I did the Solid Open 15.3 scaled. I scaled it for two reasons. The first was to get a time since I was not sure how this week would play out being on vacation and all, but also because Rx was 55kg and my current max for both Snatch and Overhead squats is 65kg.
Solid Open – Q2
New week, new WoD. This time it is a two part no time cap beast WoD for the SOLID OPEN On-line Qualifier
15.2A
Clean and Jerk (GTOH) 1 rep max within 3 minutes
REST 3 MINUTES
15.2B
STARTING ON 7TH MINUTE (WHEN CLOCK STRIKES 06:00, LET THE TIMER RUN)
60 Double Unders
50 Wall Balls (9kg)
40 Kettlebell Swings (24kg)
30 Pullups
20 Squat Cleans (60kg)
10 HandStand Pushups
SCORE WILL BE TIME MINUS 6 MINUTES!
SwimRykno 