18:30 Fencing.

Quick warm up.

Bouts:

1. (C) 15-5
2. (A) 11-15
3. (A) 8-15
4. (C) 15-4
5. (B) 12-15

Lesson.

Working on controlling my advance and buying time to avoid rushing.

Stretch

Mobility WOD: Ep 70 shoulder work.

17:00 Home

Warmup

Goblet Squats 3x10x24kg
TGU 1 each side 16Kg
KB Snatches 8 minutes 15 sec on, 15 off 16Kg


Mobility WOD 68 and 69: Hamstrings "reverse ballerina" Lateral leg, Sofa stretch, soft tissue; SMR plantar fascia, TA, PSOAS

11:00 Home

MWOD: Ep 65 Shoulder soft tissue and stretch

15:00 Fencing
Warm up
MWOD: Ep 67 hip openers. Bottom squat, then steps, side to side, then lateral squat, Chest external rotation, arm overhead.
Footwork

Bouts:

1. (A) 11-15
2. (A) 11-15
3. (C) 15-5
4. (C) 15-5
5. (B) 15 -7
6, (C) 15-5
7. (A) 6-15

Stretch: Groin, Glutes, hamstrings, hips.

22:00 Home
MWOD: Ep 66 Wrist mobiliization

19:00 Home

Warmup

Goblet Squats 3x10x24kg
TGU 3 each side 16Kg
KB Snatches 8 minutes 15 sec on, 15 off 16Kg 

MWOD: Wall adductor, hip capsule, shoulder, 1st rib mob, hamstrings

11:00 Home

Mobility WOD: Episode 60 Squat test.

18:00 Fencing


Warm up
Foot work

Bouts

1. (B) 15-7
2. (C) 15 -8
3. (C) 15 -10
4. (B) 13 -15
5. (A) 11 -15
6. (A) 10-15

Lesson
Stretch Groin
MWOD Episode 63 Internal Rotation, Hip Tissues, Psoas, Hamstring

19:00 Home

4 rounds of:
Handstand hold 20 seconds
Squat hold 20 seconds
L-Sit 20 seconds
Top of pullup hold 20 seconds


GS 3x8x24kg
KB Snatches 8 minutes 15 sec on, 15 off 16Kg

Mobility WOD: Episode 61 IT Bands
 

19:00 Home

Fencing footwork 20 minutes

Mobility Wod: Ep 58 Hamstrings

Hollow rocks 10 x 10sec on/10 off.

Mobility Sunday

Spread though the day.

Mwod: 2-3 min messing about with the horizontal abduction rib mob 
1-2 min opening up your flexion with elbow flexion  
2 min hip capsule mob

Bully stretch 2 min each side
Sink stretch 1-2 min each side
Overhead thoracic stretch (not rolling) 2 min
Feet ungluing with some kind of torture device 2 min

Mess around with the band ankle mobs 1-2 min each direction/each side*
Stretch your calves, 2min
Roll out your leg gristle 4-5 min each side


And one for the office.

Hollow rock: 1 minutes

19:00 Home

Warmup

Goblet Squats 3x8x24kg
TGU 1 each side 16Kg
KB Snatches 8 minutes 15 sec on, 15 off 16Kg


MWod
Stretch

19:30 Fencing

Quick warm up.

Bouts:

1. (C) 15-10
2. (B) 13-15
3. (A) 10 -15
4. (A) 11-15
5. (A) 7-15

Stretch

19:00 Home

Warmup
Intu Flow

Goblet Squats 3x10x24kg
TGU 3 each side 16Kg
KB Snatches 12 minutes 15 sec on, 15 off 16Kg

Mobility WOD.  Leg Press mob, figure 4, hamstrings

Snatches felt great, all in the leg and they just flew up.

19:00 Home

Warmup

TGU 3 x 16kg
Goblet squats 3x8x24Kg
I minute fencing footwork
Swings 20x24Kg on the minutes for 8 minutes, during rest fencing footwork.
1 minute footwork.

MWOD: Psoas, Calf

I went with swing today to give teh shoulder a rest.

18:00 Fencing

Warm up
Mobility WOD: Hips

Bouts:
1. (A) 5-15
2. (A) 5-15
3. (C) 15 -10
4. (C) 15-10
5. (A) 10-15

Lesson

Stretch

I'm susceptible to being pulled forward and hit as I rush in. There are a few reasons for this: impatience; lack of confidence in my attacks and unbalanced footwork.

Impatience: This need to be my focus in bouts. Concentrate on the setup
Develop my attacks: The lessons are helping here.
Footwork: Add in a least one session per week of footwork.

I spent almost 10 minutes on a groin stretch when I got home. I had much less pain this morning so I need to add this as a regular part of my post workout routine.

19:00 Home

Mobility WOD.
Hips: capsure, rotation, sliding tissues.
Shoulders: five positions

19:00 Home

Warmup
TGU 3 x 16kg
Snatcheds 15/15 4 minutes 16 Kg

10 minutes AMRAP (8)
Pullups 5
Pushups 10
Squats 15

Mobility WOD, Hamstrings, hip flexion, shoulder internal rotation. 

My wife tried out a local Crossfit gym. She love it. She then decided I needed to do the same workout.  I remember it well from my days of Crossfitting. It's amazing how your push up numbers suffer when you don't do them daily. It also makes a big difference not have a bar you can kip on. It was good to do for the sake of nostalgia but no plans to abandon my current routine.

19:00 Home

Mobility WOD Pecs and triceps;
Mobilize thorasic spine
2 min of side to side hip grinders 2 min each side lateral hammies 2 min each side front of hip stretch of your choice 2 min Mexican beer drinking.

19:00 Home

SMR
Warmup

Goblet Squats 3x8x24kg
TGU 3 each side 16Kg
KB Snatches 8 minutes 15 sec on, 15 off 16Kg

MWOD: Decompress back, hamstrings, foam roll quads.

18:00 Fencing

Warmup
MWod Upper back , Shoulder Rotation , working on hollow rock position.

Bouts

1. (C) 15 -7
2. (A) 2-15
3. (C) 11-15
4. (C) 15 -7
5. (C) 15-11
6. (A) 5 -15

Lesson

Stretch: groin, hamstrings, chest, hip flexors.


A varied night. I had a fantastic lesson. The bout immediately afterwards I fenced very well. All the other were a mixed bag. I wasn't proactive enough and when I did act I rushed. I must develop my attacks more and confound my opponent to give me the time.

10:00 Home

Mobility WOD Happy baby,

13:00 Home
Mod hip internal and external rotation, 

19:00 Home

SMR
Warmup

Goblet Squats 3x8x24kg
TGU 3 each side 16Kg
KB Snatches 8 minutes 15 sec on, 15 off 16Kg

Mobility WOD Groin, Psoas and Calves and Hamstrings.

Thanks to the good people on the Dan Jon Q&A board I was able to correct my GS form. The handle rest on the collar bones and this makes the whole exercise much more stable. Snatches felt almost too light.

18:00 Fencing

Warm up.
Intu Flow.

Bouts

1. (B) 14 -15
2. (B) 14-15
3.(A) 15-13
4. (A) 7-15
5. (A) 7-15

Amazing thw difference a lack of tape makes. Probably lost 5 point on thw first few bouts as an indirect touches were not registering. I was happy with my fencing tonight. I was very controoled, maybe a little sluggish in part but the cold weather made my old joints ache.

Stretch
Mobility WOD Spinal Mobility and adductors.

10:00 Home

MWod 10 minutes in Squat,

13:00Home

Warmup

Goblet Squats 3x8x24kg
TGU 3 each side 16Kg
KB Snatches 8 minutes 15 sec on, 15 off 16Kg



Not the most up tempo work out and I was playing with my daughter between sets. The 24KG is very awkward for Goblet squats. I upped the reps on the snatches to 6. I'll up it to 7 next weekend and then start pushing up the minutes.

MWOD Patellar mobilization, Hips, calves and hamstrings.

19:00 Home

MWod shoulders plus pec stretch.

18:30 Fencing

Warmup.

Poule Unique

Fenced 12, won 7.

Stretch

19:00 Home

Warmup
MWOD Hip and Shoulder

Goblet Squats 3x10x16kg
TGU 3 each side 16Kg
KB Snatches 8 minutes 15 sec on, 15 off 16Kg

Stretch.

Fencing World Championship.

Live Results. Men's Foil preliminary round is on now. Hopefully the FIE will upload videos to YouTube.

18:00 Fencing

Warm up
Intu glow.

Bouts:

1. (B) 15 -7
2. (C) 15-11
3. (B) 13 -15
4. (A) 12 -15

Lesson

Stretch amd SMR.
Mobility Wod. Stretching while watching TV or at work.

19:00 Home

Warmup

Goblet Squats 3x10x16kg
TGU 3 each side 16Kg
KB Snatches 10 minutes 15 sec on, 15 off 16Kg

Stretch.
MWOD Hamstrings

19:00 Home

Mobility WOD Hips and Neck.
A little time on the foam roller.