Fire alarm

After a rest day yesterday, a fantastic Turkish dinner last night (with Sara Lee Ultra Choc ice cream!!), our beauty sleep was disturbed at 4:45am by the fire alarm. Apparently there was smoke detected on the floor below us, so the entire building was evacuated. Walking down 21 flights of stairs, waiting around for 20mins, then walking back up to avoid waiting for the lift is not the best way to ensure an undisturbed sleep cycle! We both woke up again at 9am.

This morning's workout was a bit disjointed:

Warmup of mobility (with the broomstick) and skipping (which I'm still crap at). Then 3 rounds of 10 hands-off pullups. i.e. Pullups where you kip and explode so your hands release from the bar, then catch the bar and lower down. I'm trying to learn how to do a clapping pullup, so this is part of the progression. Unfortunately my short caught on the dip bars in the last set and I ripped the left hand side - that's the second pair of shorts in a week!!

The main WOD was a 20 minute AMRAP (as many rounds and reps as possible) of:
- 5 x push press (I used 35kg, Annabel about 10kg)
- 7 x hang power cleans
- 9 x sumo deadlift high pull
The idea is that you use the same bar for each exercise and have as little rest as possible.

THEN, 4 x 5-6 reps max bench press (I did 80kg, Annabel 25kg). THEN, 3 x 10 toes to bar.

For the AMRAP, I got 12 rounds plus 5 PP and 3 cleans. Annabel did about 8 rounds but was going slow because she wanted to concentrate on form and watch out for her back (and it's her first 20min AMRAP!). I reckon this is one of the toughest Crossfit workouts to do - it's a full-body killer and doesn't allow you to rest. I used gloves but the forearms were still hurting.

It's a cracking day in Brissy so we're off to run a few errands and hit the farmer's markets. Then, the EY Brisvegas ball tonight - should be fun!