From the 12 hour Raw Challenge obstacle course in the scorching heat last week to the shorter seaside wods of The Bay Games today (my first CrossFit comp in several years) definitely plenty of variety with two great events back to back. Managed the win @rawchallenge last week, pushed all the way by the dynamite @glenwest. Fortunately the hammer endurolytes and the best pit crew in the business @na86 kept the cramps at bay. Legs were feeling it all week but good nutrition and an easy week, they had come good and were ready for today. Started the day strong, in a podium position after the first few workouts, but then the bars came out, the weights got heavier, and the lucky dip for the last workout pulled out some heavy deadlifts. I had qualified for the top heat, but found myself lined up next to some big time CrossFit Games competitors, and they left me in their dust. Got the age group win (but Coach has told me I am not allowed to go for that yet). Pumped for the teams event tomorrow with the super elite team of @chrisjameswoolley@dsimo86@ryan_dorahy and then onto Sparta next week. #thebaygames2018#howihammer#hammernutritionaus#inov8australia
Why would you start your (birth) day with a series of tests involving mental and physical stress/suffering? Some would say it’s an endorphin dependency, or a midlife crisis, or ego and stubbornness.. all may apply at some point to some degree.. but mostly I think starting the day by overcoming an obstacle you were not sure you could get over sets you up for overcoming more as they present themselves.. and realising it can be fun doing so.
Happy Birthday Vern.. beneath that checked British exterior, you’re a true savage mate. 👌🏽 Vern’s birthday sess..
20 x deadlifts at 85% BW
100m farmers walk (60kg)
X 5 rounds - pull-up penalty for breaking the deads.
100 KB snatches (single hand)
Sub 5 min target.
If something leaves us with residual fear or anxiety.. like a difficult interaction or a workout that kicked our butt physically and mentally, or a new experience that took up outside our comfort zone.. repeating it within a short timeframe reminds us things are always easier second time around, and our fear and anxiety is dispelled. After struggling with the @shaneyost sess from Thursday, we hit it again today and it was hard but I was ready. We swapped assault bike for rower in the last block.. which was nice. 💀🔥💀🔥 props to @trueprotein for keeping us cranking with their #trueendurance fuel 👌🏽 #inov8australia#barefootinc#spartantraining#lovingthecoast
17 1218:52 PM May 11, 2018
After a week in the US it was awesome to get back into it today at @body_movement_ with the usual suspects @kevamalamb@fenningryan@thefatgoosecafe no music was a little strange but good too.. sometimes we need to hear the voices of doubt in our head so we can practice ignoring them.
This session was all about building strength across multiple plains:
Part 1.. 2 sets each, 5 reps per side. - double KB clean/squat (28kg bells) ➡️ 1 x DB Turkish getup (30kg) each side.
- rotational KB snatch/press (20kg bell) ➡️ 1 x slow-mo pull-up (10sec up, 10 down) - KB swing/bottoms up clean/reverse lunge ➡️ 1 x slow-mo push-up
Part 2.. 10 x sets of:
30 sec of (in rotation, 1 per set battle rope, skierg, ball slams)
Ran out of time so only got 7 sets in.. next time 👍🏽 #spartantraining#inov8australia#trueprotein#barefootinc