Cathy's workout

W6 Squad training

4 X 15 minutes (4 changes 60 -70% then 80 - 90% ups x 2)
1 x 7 minutes 80-90%

Stroked. % was much higher than program only 5 in boat 1/2 training then only 4. Ended up more of a resistance training.

Good training bodies well tired had a spa at gym

Workout

"Erin"
Five rounds for time of:
15 Split clean (6kg)
21 Pull-ups (Rings)

11.58min

Had energy left after recovery did a few pull ups with GB and negative pulls ups.

To finish off jogged around lagoon 22mins

36.20 5k OC1 trial Takapuna Beach AM

Tried a different strategy and slower rating. Will revert back to normal start next time and give it for the first 2k. Playing catch up sucks!

Had fun riding the bumps on the way back. My waka Ding Ding loves rolling swell rather than the flat. Will find some surf this summer see what Ding Ding can do. Good conditions for improving keeping centered in the boat.

New blade is perfect for W1

4 PM Hot yoga

Felt awful about 45min in must have been dehydrated. Will have electrolyte drink after morning training next time.

Opted active rest day as racing tomorrow.

Going to meet Helen (not workout Helen) at the lagoon for swimming appraisal. I can swim but tend to vier off to one side. Great for swimming round pools not so good with lanes

I've come to the realization that i need a rest day every 3 to 4 days max. Will try upping the intensity/workouts on single days rather than spread it out over 6 days.

......

Swimming went well, learnt how to swim straight by keeping head centered and following a line or beam. My kicking and back strokes good Worked on breathing out nose and in mouth. This will improve my swimming greatly. Wish i'd got lessons sooner!

W6 Squad training

4 x 2k 2min rest in between.

Worked honest 60 - 90 % didn't get to 100% as poor boat run.

Went from seat 1 to 2 feeling more relaxed in seat 2.

Good workout felt charged in the 3rd set.

W6 Squad training

4 X 15 minutes (4 changes 60 -70% then 80 - 90% ups x 2)

Turning tide with side swell going out (choppy) rolling swell coming in.

Seat 1 first then swapped to seat 2 half way.

Used new blade (possibly too short) shoulders had no power and rhythm was right off. Felt sorry for crew because my set up sucked! Settled into seat 2 was fine once relaxed shoulders.

Workout

GB, BB Pull ups then tried chin ups achieved med band (BB). Need to get angry to do these i'm told.
I'll need to chanel my inner mongrel! It's there but usually comes out when i'm competing or training hard out

Then
3 rounds for time of:
21 Shoulder Press 35/25kg (20kg)
21 Good mornings 20/10kg
200m run

10:20

Took it easy as recovering from cold. Had remains of head ache but not too bad. Still have cough so the run was a challenge. Broke down the shoulder press to 3 - 6 reps, slowed me down but was able to do 20kg for entire work out. My form was not good in the last round (core needs work) and left shoulder not as strong. Started going wonky!

Glad to have worked out felt fantastic 30minutes later. I'm such a endorphin junkie!

Still under the weather but anxious about not training. I know it's better to rest now than get worse later. Felt better late afternoon so went to hot yoga. Did most poses at least once. Sweated like crazy and cleared chest.

Total rest not well

2pm OC1 paddle

1k warm up about 10min

5k 65 - 80% 39min
Little hard coming back against tide and head wind

Still feeling a bit crap so keeping intensity down. Great getting out on the water and getting some negative ions

40 min walk did a few exercises on way around lagoon. Since starting crossfit the lagoon circuit looks more appealing

10 rows off low bar
10 dip ups on parallel bars
20 decline sit ups
x 2

20 crunches
10 jumping pull ups

Happy with that!

Workout

Team Wod
8 inverted Burpee (modified) using hands to get up and turned around walking up wall to hand stand
21 Squats
12 burpees

** Challenge 35kg 15kg bag 200m run 1.11 - This was fun!
I'd like to try the 35kg but 25kg may be better next.

It was another awkward workout that i'm sure i'll enjoy once getting the technique. The modified versions are not necessarily easier. Will work on hand stands, push ups part of burpee.

Team WOD was a new crossfit dynamic, my focus was on doing as much as possible for team rather than competing against others. My thighs killed in the 2nd set, Kaz's motivating calls were a good distraction.

Feeling a bit of a cold coming on so opted out of paddling or yoga. Will go for 30min walk to get rid of lactic acid in my thighs.

5k Run/walk 38min Cornwall park and back home.

5 min walking warm up (hilly)
3min run
walked from stairs to kiosk 300m
27min non stop run

Maintain heart rate av 150bpm

30min walk at lunch time to stretch my legs.

Training canceled due to tsunami warning opted for rest day.

Workout

21-15-9
KB Swing (24/16kg) 12kg
Pullup (jumping)
200m run

7.18min

This workout felt like a 1000m - 1500m waka sprint including turns. Will try with band next time or rings as i didn't really find jumping pull ups challenging. However my legs weren't much help after sprints, they felt like jelly and weighed me down.