“Cash Out”

Tabata Burpees

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Hang Power Snatches @ 40kg (30kg)
Wall Ball @ 10kg (6kg)

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AMRAP in 15 minutes of:

5 Power Cleans @ 80kg (60kg)
10 Ring Push Ups @ 10cm (2x20kg plates)
15 Sit Ups

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It’s now the start of week 4.

Throughout week 3 Hym had to face his first few distractions as far training goes.
Knowing Hym in the past this did present me with some worry as I wasn’t too sure whether the interruption would be enough for him to just fall off the wagon and lose motivation to train. Well to say I was wrong was an understatement…

Tuesday morning Hym’s alarm didn’t go off (oldest excuse in the book right), well he messaged me as soon as he got up and assured me that he would train in the afternoon… He did… Wednesday he was straight back in the box first thing in the morning.
Wednesday afternoon Hym had to go away to play a couple of events (Hym is a Professional Golfer). Thursday I sms’d Hym the WOD. He called me to clarify the WOD and called me as soon as it was done… We had planned for him to have Friday off as his beloved Saints were playing in the finals and he was going to the game.
Saturday came around and Hym wasn’t feeling great and we decided not to push it and he rested.

On Saturday afternoon I organised to meet Hym for his final interview of the week. I was really impressed when he was telling me that he is missing training and can’t wait to get back in the box on Monday morning. I said what do you miss most about training, his reply “The feeling it gives me when I’m done”.

All CrossFitters know exactly what he is talking about.

Whilst we don’t train for weight lose, body composition will change as a byproduct of good nutrition and training hard. This is already ringing true for Hym who has already had to adjust his belt a size smaller and can now wear some jumpers that didn’t fit him before.

Throughout week 3 Hym trained four sessions.

Check out the video below of Hym’s third week of training in his CrossFit Life Changing Journey…

Practice 10 minutes of handstand holds.

Three rounds of:
Wall-ball, 10kg, 10 ft target (Reps)
Sumo deadlift high-pull, 35kg (25kg) (Reps)
Box Jump, 20? box (Reps)
Push-press, 35kg (25kg)(Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

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Compare to: 21 Jan 10

3 Rounds for time of:

Run 400m
21 Kettlebell Swings @ 24kg
12 Pull Ups

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Compare to: 24 Apr 10

5 Deadlift @ 100kg (70kg)
10 Ring Dips
15 Double Unders

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Compare to: 22 Mar 10

30 Box Jumps @ 24″ (18″)
20 Push Ups with hand release
10 Wall Balls @ 10kg (6kg)

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Complete as many rounds as you can in
30 minutes, starting each minute on the minute:

5 pull-ups
10 push-ups
15 squats

If you fall behind, record the number of rounds
completed, but continue for the full 30 minutes.

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Compare to: 25 Oct 09