Last night they released WOD 15.1. It wound up being two WODS, the first an AMRAP for 9min and then a 1 RM clean & jerk under 6min. 15min total time.
As I stated before I decided to do the Open scaled. Today’s 15.1 was
9-minute AMRAP:
15 hanging knee raises
10 deadlift 38kg
5 snatches 38kg
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Next Thursday the first WOD in The Open will be published. After looking at last years WODs I realize that it means I only have 9 days to learn how do double unders (jump rope) and muscle ups. There is a big risk they will be apart of some WOD. If they are in beginning I’m not going to do well at all.
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Tonight’s WoD at Växjö CF is “The Beast”
6 rounds for time
6 Handstand push-ups
6 Thrusters 60kg
6 Knees-to-elbows
6 Burpees
6 Kettlebell swings (potentially scaled from 32kg –> 24kg)
6 Pull-ups
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Tuesday lunch I paid a visit to Leon at Dynamic Training and got my back worked on. It always amazes me how better I feel afterwards. Anyone who trains hard should really get in contact with your local massage therapist/trainer. It really does make a difference.
What a great weekend!
After a family taco Friday dinner I managed to get in a Crossfit workout in at the Box.
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I thought about posting my goals, but for me 2015 is going to be not just setting goals and working to achieve them, but setting goals and challenging myself to push my limits.
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For the 4th month in a row, training has been an after thought, last minute planning thing to squeeze in. But not because the desire to work out was not there, but my new tattoo caused me to miss a swim practice, then another Sunday I stood on the side to coach my newbies and help them get updated base times for this winter/spring swim training. I missed then a few more swim practices because of another week in Dubai and then it was Christmas break. But there was no good reason for me not to run or bike more. I did manage to get more time in the gym in December than I did the rest of the year.
My December had the least amount of training since Sept 2013 when I broke my collarbone.
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With two weeks of travel in both Oct and Nov, my planned rest during Sept has turned into three months of cosy, feel good training. However, I have been more active this Sept-Nov compared to last year. And with only one plan trip in Dec I am hoping to finish off the year strong.
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This morning I did my second real WoD. Maybe not the best timing, but I am so out of shape there is nothing I can do now that will help or hurt me.
Tomorrow I pick up a van, and then four of my teammates will head to Falkenberg, 180 km away, for the Swedish LCM National Championships.
I am taking a step back from going all in and swimming all the individual events, this time I will only swim eight races over three sessions.
So last night I went to my introduction class for Crossfit. We were 12 in the class, 2 women and 10 men. For about about an hour the instructor David went through some basic movements. He was very good to point out that the key to Crossfit is to have good technique from the beginning. It was better to use lighter weights until you can do the exercises correctly. Scaling back is going to be hard for me at the beginning, but because of my “back issues” it will be for the best.
I'm a Swimrunning Crossfit Ironman
I'm a Swimrunning Crossfit Ironman
Yes i am
Be strong be wrong
SwimRykno 