I think my PB for Annie is around 7 minutes something? And I think the last time I did Annie it was around 8.30-something, so I’m pleasantly surprised I managed to still get under 9 minutes.
The deadballs felt OK, it was just hard to get a good grip on it getting it up to the midway point ‘cos of the sweaty forearms and hands. Did my best to alternate shoulders with every rep. And we split the work 5/5.
Wall balls were tough – the 9kg ball felt heaaaavy. The first round we split into sets of 5 each, but from the second onward we held onto it a bit longer and went 10/10. Felt good to be lifting heavy today.
It’s Auckland anniversary day today! Happy birthday Auckland lol.
So we only had one class this morning.. And omg what a big class it was. I teamed up with powerhouse Shan for this one, was good fun, and bloody hard.
So only one person works at a time, and you can’t swap during rep rounds.. So one person had to complete a set before the other could take over and do the next.
With the farmers carry – all team members could complete it, but only the heaviest weight counted, and it only counted if you didn’t drop it at any time during the 200m.
Same for the clean and jerk – only the heaviest of the team counted, but all attempts had to be within the 1 min time cap.
* * * * *
BW Fran – Shan busted out all our burpees unbroken (sorry Shan lol) and I did the pull ups. I couldn’t do any of the rounds unbroken – I think by the 9 rep round, I was breaking them down into sets of 2 or 3
Annie – Was good! We shared the diff rep rounds between us. Shan knocked out the 50 and 40 double under rounds unbroken. The bloody abmat situps took a lot out of me than I thought they would.
Elizabeth – We both shared the squat cleans (40kg). Did these in my runners, HOLY SHIT felt like I was all over the place. It makes such a difference doing cleans in these vs my lifting shoes.
So stoked with the ring dips – I haven’t done any in so long.. Managed to do 15 of them strict, with 8 unbroken YAY. Pretty chuffed. I’m so sure improving my push up technique the past few months has helped with strengthening triceps.
200m Farmers Carry – Was so proud of Shan with this one – she carried a 50kg barbell on her back.. Which is about 95% of her bodyweight. WOOP. She made the 200m, so we counted her weight towards our total.
I’ve only ever done 200m with 24kg KBs in each hand, so today I tried the 32’s and only got about 110m before having to drop them. SO GUTTED!!
New goal to add onto the list for this year – 200m farmers carry with 32kg KBs. It should improve grip strength too.
1min Clean & Jerk – Shan got 50kgs, I got 65.
Crossfit couple Shan and Dru 🙂
Stoked with our efforts today! Time to rest and eat.
Happy with that last set. 95kgs is the heaviest this cycle has called for so far, and all four reps felt good.
Front squats
5 x 60 kg
4 x 65
3 x 70
3 x 75
No issues with these.
* * * * *
WOD – “Annie”
50-40-30-20-10 rep rounds for time.
Double unders
Sit ups
COMPLETED: 7.20 mins RX
PR’d my Annie time! By 50 seconds.
I’ve done this benchmark wod so many times, with times ranging from 8.10 (previous PR) to 8.56 mins. Finally. FINALLY got in the 7 min range!
* * * * *
Double unders – Good. Only stuffed up once, and it was the second rep of the 50 rep round! Just pinned my ears back after that and went for it. Aim was to do all the following sets unbroken, and they were.
Sit ups – Surprisingly good, given they’re still sore from the ‘Deck of Cards’ workout last Saturday. I’m usually so bloody slow with these, but I managed to pick up the pace today and just try to maintain the rhythm.
We have only one of these GHR machines at our box and I’ve been neglecting it for too long. A big squat = strong hammies.. So I better start utilizing this machine more often.
I love Annie! As long as you have a rope, it’s one of the few benchmark wods where you can do it anywhere, at anytime.
The fastest time for this I’ve ever gotten was 8.10, so I’m pretty happy I managed to get fairly close.
The double unders were all unbroken (wooop!) it was just the bloody sit ups that were hard! I didn’t stop at all during them, but I think my pace was just on the slow side.
Went to check out this Japanese Restaurant, Kanda Sushi in Botany, Auckland today for lunch with my mum, little sis and Sam. It was gorgeous! Sushi was yum. Place was packed too, it’s obviously a local favourite.
I ate too much (story of my life) and can definitely say that I do not want sushi for at least a month after today lol.
I shared these platters with the others, honest..lol.
Both Sam and I usually set our alarms at night for crossfit in the morning in case one of us ignores it or hits the snooze button… Today we both ignored it, so ended up missing the 6.15am class lol.
Did manage to go down to the local gym though. Worked a lot on cleans/hang cleans/clean & jerks to a max of 60kgs. The 60’s felt really good. Much better than they have in the past.
Focused a lot on technique, especially with utilizing more hammies and butt instead of my back for lifts and being more explosive with jerks.
Got a text from Lagi that they did the ‘Annie’ wod at the box this morning, so did that afterwards too.
50-40-30-20-10 rep rounds of:
Double unders
Sit ups
COMPLETED: 8.10mins RX
The last time I did this wod was in March this year and I got 8.56mins, so a 46 second PR lol. Slow progress is still progress I guess! Next time will definitely be sub 8mins.
Haven’t been able to get to the box for a WOD, but have been doing bits and pieces around home.. Nothing worthy of blogging though.
But tomorrow’s a new day! Will be heading into the box for a morning session finally 🙂
So today’s WOD was at the park – “Annie”
50-40-30-20-10 rep rounds of:
Double unders
Sit ups
Completed – 8.56 mins RX
So I’ve always wanted to do this WOD and was gutted that our box did it while we were away in Wellington.. So thought we’d do it at the park seeing as all you needed was a rope.
Double unders took a while to get into! I have a PR of 80 reps in 1 minute (set a couple of months ago.) Today I could only string 30 or so together at the most. MOAR PRACTISE NEEDED.
Sit ups were sweet.
Paleo diet is getting back on track after the hiatus too. All go for this week!
In other news.. Last week our sweet next door neighbour was asking about our dog Spy (old Akita), and whether I liked t-shirts (lol I said yes) and today he comes over and presents me with this:
So sweet!
I’ll probably only wear it around home (or put it on and go outside whenever I see him mowing his front lawn lol) but I thought it was such a nice gesture on his part.
Sam modelling it.
He’s sleeping.. So doesn’t even know I have this pic of him…lol.
115 Royal Burpee Challenge – Oh my Life. I’ve forgotten about it the past week or so, so I have A LOT of catching up to do. Will have to do them in sets tomorrow…FML.
Not For Time 