De Ja VU
And another busy week at The Chamber passes us by.
Monday saw an old favourite come out to play but with a bit of a twist. Fran was on the menu but with a bit of extra punch. We kicked off warming up with a bit of a Tabata, alternating between air squats & push ups. Then Phat Fran hit us; 12-9-6 Thruster & 30-24-18 Pull Ups. Just a bit harder than a normal Fran. I managed a nice 8:30 with 40kg on the bar and a purple band for the pull ups.
Wednesday was a bit of weightlifting and volume training, less intense but not always easier. Warmup was 10x 20m heel to bum sprints and 6x alternate high knee slaps. This was a good warmup to the deadlift. We were out to find our 5rep max. I started from 100kg and built up in 10kg increments to 120kg. Here I stepped it down to an extra 5kg but only managed to get 2 out of the gate before caving. 120kg was not bad considering my single rep is about 140kg. For the 10mins of volume training I went with something a little different and attempted a hand stand hold. Not the most eliquent with legs going everywhere so i ahd to do it slightly modified. Def a good upper body workout this 1.
Due to some scoring issues with the Crossfit games week 1 was up for a redo. This was good as it gave me a chance to give it a try and the athletes competing a chance to better their 1st result. If you remember from last weeks post the games WOD was AMRAP – 10mins of 30 double unders and 15x power snatch at 35kg. quick warmup of a 600m run and some snatch practice saw us into it. Scaling was a given on this 1 for me, i can barely do 1 double under to save my life let alone 30, so the option was to do 90 normal skips. On the weight I went with 25kg. The 1st round went pretty smoothly but as we progressed things caught up and you could feel the hurt. In the end I got 4 complete rounds + 90 skips + 13 snatches. Most of the athletes were able to better there results with Head coach chad reaching his goal 6+ rounds.
To check out the top athletes in Crossfit, watch Rich Froning Jnr smash the week 1 WOD.