Sore Saturday but great work from the kids

Missed squats on Wednesday as I was in London due to work but attended the Thursday session. Enjoyed the WoD and the power cleans were ok at 50kg.
Friday was max effort deadlifts and I did ok up to 200kg. Tried 220kg and felt a click and pain down my left hamstring  and glute when it was half way up. Called it a day, came home to an ice pack and rest.
Sore this morning and tight but managed to take Zara down for some fun and awesome squats at the kids’ session.
Pondered why my deadlift hurt and realised my previous weeks were done at 7am. I think my one rep max weights have been done with a rush of adrenaline and I need to tweak it down slightly when working out my percentages. This article sums it up – http://www.t-nation.com/workouts/531-how-to-build-pure-strength 
Setting my 1RM at 90% of my ‘best 1RM’ sounds like a good idea.

Hoping to rest this weekend and be back on it next week. Slightly less weight and great form – like the kids.

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A good Monday for a change!

Have been enjoying the HG3 strength cycle and new programming. The extra mobility and stretches really help.
Last day of summer hols and busy this evening, so attended the 7am session with Rudds and 7 guys. I am not normally at my best at this hour.
Great atmosphere and managed to push up my strict press to 80.5kg.
Lots of good lifting going on.

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One week on…

It has taken me a week to accept the fact that I am not going to be like Bill Robbs. Also tough to realise that I am losing 1% of my aerobic capacity every year.
Still managed a circuit around Derwentwater in the kayak and it was tougher than last year, due to the wind.
Enjoying a break and will read a non-fiction book for the first time in 25 years.

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Taking a rest from Barbell Club

I came home from the Thursday night Barbell Club feeling rather dejected. My snatches didn’t feel good and my shoulders felt too tight.
I pondered overnight  and went to the 7am Friday Crossfit WoD. Enjoyed the double unders, really enjoyed the handstands and didn’t even mind the 400m runs either side of the kettlebell complex.
Spoke to Rudds and confirmed  that I would give Barbell Club a rest for a while. I need to let my right elbow rest and enjoy the sessions that I do.
Will concentrate on my diet, mobility and skills like handstands.
It is great that the Barbell Club is thriving – I’ll be back after I have rested.

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Medial Epicondylitis

Have been enjoying the Barbell Club sessions at HG3 and have been trying to attend all the Monday, Thursday and Sunday sessions.
Made considerable progress for the first three weeks but have found this  week hard.
Monday night was hot and intense. I realised afterwards  that I was really tight, having  done the Friday and Saturday  Crossfit WoDs too. Missed out on the front squats after I had a short dizzy spell.
Thursday was hard too, as I lost confidence to do full squat snatches.
Today was Cleans and I immediately had the pain again in my right elbow.
Have checked  out more YouTube videos and will persevere with stretches and exercises to help.
Have dusted off my Supple Leopard  book too.

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Insanity and a pair of 1.25kg disks

Nearly had the usual Monday night blues at the 8pm Barbell session last night.
We were practising hang pulls and then looking for a good single squat clean.
I used the blocks to make me concentrate on getting a good hip drive and extension.
60kg was no problem but I resorted back to power cleans when I tried 70kg.
Felt somewhat deflated as I dropped back to 60kg.
I have been doing Crossfit for 2 years and my cleans have barely progressed. Wondered why everyone else seemed to get it and I couldn’t. Was I too old to start Olympic Lifting?

Rudds came over, scratched his chin and told me to slap on a pair of 1.25kg disks.
Banged out three no problem. Added another 2.5kg, again, no problem.
In the next 5 minutes I worked up to 80kg and it felt easy,  with no arm pull and a definite ‘weightless’ feel. Ran out of time but ended on a high.

I think it was Albert Einstein that said –  ‘Insanity is doing the same thing, over and over again and expecting a different result.’

It is always easier to lift a weight that you have lifted before and in my mind I could lift another 2.5kg. I recommend swallowing your pride and making these smaller jumps.
Every increase is an increase and smaller increments are easier to reconcile in your head.

Oh yes, also listen to your lifting coach and enjoy the Barbell Club.

Looking forward to the next session.

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300 swings a day

Started on the 300 kettlebell swings a day last night. (now that I am fit again)
I did 6 rounds of 50 swings at 24kg. Each 50 took about 90 seconds and I had 90 seconds rest between each round.
First 3 rounds were fine but the last was a stinker. I will have glutes of steel by June.
Am feeling pretty good this morning.