First day of spring

Brisbane certainly knows how to turn on spring weather - it's an absolutely cracking day here. Pity I'm stuck in the office. Oh well.

I started the day off with a series of Crossfit WODs as follows.

Warmup of 3 rounds 10 pullups, 15 pushups, 15 bench dips, 15 squats. All fairly easy, no rest.

Then, yesterday's mainsite WOD, which was eight rounds for max reps of:
35kg push press, 20 seconds
Rest 10 seconds
Alternating jumping lunge, 20 seconds
Rest 10 seconds

So, it was like doing a double Tabata with different exercises. Pretty tough 8 minutes - I was sweating up a storm by the end, and failing on the push press. My reps were:
Push press - 19, 19, 19, 19, 19, 17, 15, 15 - Total 142
Lunge - 16, 16, 16, 16, 16, 16, 16, 17 - Total 129
Not bad scores compared to the benchmarks, but I think I need to get more extension on my PP's.

I then did a modification of today's Crossfit North Manly (my mate Keith's gym) WOD:
18, 15, 12, 9, 6, 3 reps of:
DB bench press, 20kg
Renegade rows, 20kg (I assumed that one rep was both arms, i.e. 18 reps on each arm for the first set)

The first few sets were torture, but I love these descending workouts because generally you can do the whole set but descend in reps quickly enough that you're failing at the end of each set. I had to partition the renegade rows, then wipe up a huge volume of sweat from the floor after!

I finished with a set of abs - the usual 7 minutes special with clapping pushups at the end.

The whole workout took about an hour and felt like I'd earned my breakfast. What a start to the day!