Back into Cross fit

As I have mentioned I am no PT, but I thought I would post about my training, as it may or may not be of interest to some. As I do not have any more triathlons this year; well this weekend is the Corporate and we do not have a team, so am responsible for coordinating the marshalls. And the last event is an off road dualthon- I don’t do off road, I am dangerous enough on road! So I thought it was time to up my running and gym work for the summer months. I figure being 10k run fit through summer, with the heat and humidity puts me in good prep for next year- I am hoping to complete the Olympic distance triathlon in better form than this year (which is possibly being moved to April) and maybe the local half marathon in June. The gym work will hopefully get my strength up, work on my core and maybe tone up a few bits here and there. My core work is vital as I suffer with back issues- and when I let the core stuff go, I know about it. So last night we went for a 20 minute warm up run (since it wasn’t raining at that very moment) followed by my first cross fit work out in a few months. Now I’ve read various mixed opinions on crossfit. But the version I am following was part of the Maxx’s muscle challenge we followed earlier this year. It involves mixing cardio and weight/strength training. The first time I did this, it took about 20 minutes to do the full set and my heart rate monitor was going mad… the sweat! So this routine involves 10 reps of the dumbbell clean and jerk squat, followed immediately by 10 push up, then 10 burpies (and don’t forget the jump), than a plank. Rest for 1-2mins then repeat. The aim is to build to 6 over all sets, with full press ups and 1 minute planks and eventually little to no rest. http://youtu.be/_HRzxTVbVQc

This youtube vid was taken my my OH of me doing this clean and jerk- so I apologise now for the angle it was taken from- MEN! But if you’re not sure how this is done, least it will give you the gist. Last night I did managed 5 sets with 30 second planks. The last I could barely make the clean and jerk squats- I couldn’t have pushed out another set if I wanted too. I only did one girly set of press ups, quite impressed with myself… Especially with the dog trying so hard to lick my face!