Last week of the financial year!

Hopefully with the close of the financial year work will calm down a little. Fortunately, I've managed to fit quite a bit in this week from a training perspective. As usual, it's been about training smart and making the most efficient use of available time. As I sit here typing, I'm watching the end of a really inspirational lecture by Greg Glassman (founder of Crossfit). Very convincing guy, and I can really vouch for his methods.

Monday's session hurt me more than expected. Apparently doing 350 squats makes your quads hurt. Who knew??! I did Pain in the Domain on Tuesday. Got there a bit late, as group 2 and 3 were heading off so had to leg it to catch group 1. I managed to pick them up by the third sprint. Some smartass in the group told me to keep running (after I asked if they were the first group). So I made sure to beat him in every sprint. Bastard got me on the very last one! I either won or placed in every sprint, but unhappily didn't win the 720m. The group did just under 26mins for the course, so I estimate I did between 25:00 and 25:20 or so. Not lightning fast, but not slow by any means. Unfortunately Shauny is still out with a buggered ankle so no other EY folk in group 1 this week.

Wednesday we did the Filthy Fifty. The workout is for time:
- 50 Box jump, 24 inch box (we did full hip extension at the top)
- 50 Jumping pull-ups (I did kipping pullups, not jumping)
- 50 Kettlebell swings, 1 pood (we used a 17.5kg dumbell)
- Walking Lunge, 50 steps
- 50 Knees to elbows
- 50 Push press, 45 pounds (we used 2 x 10kg dumbells)
- 50 Back extensions (we did something similar to floor wipers on the bench)
- 50 Wall ball shots, 20 pound ball (we threw a 10kg bag to each other)
- 50 Burpees
- 50 Double unders (we did 150 skips)

For some reason, I really enjoy this WOD even though it is seriously tough. I did it in 26:16 and finished before the other boys (JT, Min and Lee). Some of the serious crossfitters do it in 16mins!!! What machines. I found the KTEs really hard, and strangely I couldnt link more than about 25 skips together before screwing up. Maybe doing 50 burpees before skipping isn't the world's best idea. I reckon the way to get fast in these workouts is to not break at all. I didn't stop at all in the back extensions and it was a lot quicker!!

Thursday morning I took Bo for a run with Quentin up to North Curly and back. Just a short one - 7.5km in 34mins. I've been worried about Bo's fitness recently as he tends to lag behind especially at the end of runs. Mom is convinced that it was due to a cut on his foot, rather than fitness. Turns ut she was right - Bo and Quentin have no problems with their fitness. Jamie, on the other hand, has some work to do!! I struggled to keep up even a 3:40 pace toward the last few kms. Nonetheless, it was a beautiful morning for running and I thoroughly enjoyed it.

I boxed with Min at lunch as well. Good session with lots of solid combos. My hooks are improving and I got the chance to unleash a bit of frustration from the week! Did 4 sets of max bench after to finish off. I managed 7 x 75kg, 6 x 75kg, 6 x 75kg, then finished with 2 x 85kg, 2 x 75kg, 10 x 45kg to failure to finish. Feeling good now!!!