Insights from a lazy mind…

”It is one thing to scratch the surface, it is entirely another to develop an insight.”

11am, WOD Part 1

A. Snatch, in 15 min establish 1RM:
43kg/1, 52/1, 61/F(!), Power Snatch: 61/1, 66/1, 70/1, 75/F

B. Clean & Jerk, in 10 min establish 1RM:
75kg/1, 84/1, 93/1, 102/1, 107/F

Rest 3h

3.15pm, WOD Part 2

C. 3 Rounds of ”Hammer”, with 60 kg

• 5 Power Cleans
• 10 Front Squats
• 5 Push Jerks
• 20 Pull Ups
  90s Rest

Times: 1’08min, 1’07, 1’47

OK, shoulders are stiff and sore and lower back is giving me problems, but that’s still no excuse for how bad I’m lifting right now. Feeling quite clueless to what is missing, but actually have a good plan (I hope) when it comes to do something about it. See ”The Plan” further down!

The second thing I realized today is that it is time to stop cherry picking and do something about my lazy attitude towards my conditioning. Today I had planned a wod that should suit me, ”Hammer”, got pissed at the bad lifting in the morning and totally lost motivation to do it. Decided to stop being a crybaby and set up the bar, did literally 20 Double Unders, three reps of each of the lifts and five pullups as a warm up and then started the clock.
After two rounds I realized there was no way I was gonna finish in time to eat my prepared eggs and have a shower before the class, so I cut it short.
Frankly, I know it sucks to hear me whine but I must point it out to my self: I’m a coward!
I knew this was gonna hurt, I didn’t have the energy to warm up and instead I subconsciously dragged it out til the last minute so I somewhere in the back of my head would have an excuse…

That said, I’m happy with the speed in the first two rounds, did a lot of pulling movements Tues & Wed so not surprised Pull Ups was the breaking point in round 3.

Two last insights before I move on to The Plan. One: I have the wrong focus in my OL positioning program. I’m trying to move as much weight as possible instead of working on the technique. This leaves me injury prone and don’t help my lifting at all. Two: I need to pay more focus on mobility. I do my morning stretching program almost every day, (which is the only reason I can walk on two limbs), but when it comes to the good stuff from the Mob-WOD I do the same stuff all the time, some lazy couch stretch and then pull a band in some direction. Needless to say that doesn’t do much for my sore spots.

So here we go, The Plan:

1. OL Positioning will be run like now, but OTM. More speed and less weight.. Depending on lift @ 50-80% of Current 1RM at the most, (except pulls that I like heavy).
2. OL Pos will be like a ”warm up” then I will do one Strength exercise as a 1-5RM.
3. Conditioning will be programmed at least two weeks in advance, and NOT changed on the day. Stick to the program since it will focus on goats.
4. Be more efficient with your time! No more wazzapping during warm ups.
   Part 1 schedule:
   - Mobility 10 min
   - Dynamic Warm Up 15 min
   - OL Pos 10-15 min
   - Strength 10-15 min
5. Part 2 Schedule:
   - Foam/Painball roll any stiff areas
   - 15 min Specific warm up.
   - Conditioning 20-40 min w assistance exc.

Feedback on that???

So, now it’s in print: Make it happen! Tired of half ass results due to a half ass attitude. Flip the switch and become who you set out to be, a damn hardcore athlete!

PS. Oh, I will also post a lot of videos from my OL Positioning, so please help me out with any cues that you guys see fit!

Namaste!

 

 

OL+OPT!

”To live is to choose. But to choose well, you must know who you are and what you stand for, where you want to go and why you want to get there.”

- Kofi Annan -

Technique tips always welcome…

12.30pm, WOD Part 1

A. WU-series, 2*2 Long Clean Pulls + 2 Front Squats + 2 Clean Sotts @ 20kg

B. Clean Segment Pull + Clean Pull, 3 sets a 2 * (1+1):
102kg, 111, 120
C. Clean & Jerk, 3*1 + 3 @ 60%, 70kg:
1, 1, 1, 3 (PC & PJ).
D. Snatch Balance, 3*3:
43kg, 52, 61

2,5h rest

3.30pm, WOD Part 2, Conditioning from OPT:

E. 3 Rounds with 3-5 walk rest in between:

• 5 MU
• 5 HSPU
• 10 Heavy KBS, 32kg
• 10 Box Jumps Mid Thigh, used 80 (about 5cm to high)
• 15 DU
• 15 Cals Row

Times: 2’36min, 2’33, 3’18

F. All Out Effort, 1 Round:

• 10 Burpees AQAP
• 25 Double Unders
• 10 Burpees AQAP
• 25 Cals Row

Time: 1’55min

OL felt ok today, quite explosive and fast. Don’t understand why my cleans has felt so off lately when these weights feel so ”light” in pulls. Snatch Balance I tried a tip from Neil to try to get on my toes. Felt way better getting down, but still using my hip to push press it a bit, even at the lighter weights. Practice, practice, practice I guess…

Was suppose to do Blair’s OTM 3 reps Back Squats at 80% today, but feeling that familiar pinch in my left lower back that I had before my back injury last year. That kept me out of squatting anything at all for almost 6 months, so think I did right to postpone it til Saturday. Besides, it will be nice to be able to walk like a human during Thursday & Friday classes. Have also planned a ”no weights week” after next weeks training to avoid any of the small pains I have here and there becoming more serious injuries.

OPT’s conditioning was something I choose to do last minute, so mr. Annan, if I tell you that I want to become a Games athlete next year, was this the right choice?
Felt like it was a damn hard choice anyway, and we like those. Missed the last MU on the 3rd round, twice(!), which is why it was so slow. Happy to be able to do them at all after yesterday’s pulling session and other than that it was pretty much UB all through, but I should have gone with a lower box, that was what slowed me down the most. Row sucked as always.
Sprint was dreadful. Don’t think I can go faster anywhere and those 55-ish seconds on the row made me hate my self, hence the aggro attack after the wod in the video..

All in all a good day. Conditioning is coming a long, even though I could see at the posted scores at OPT that I have a looong way to go. Which made me think, maybe I should get back there soon. He is a very potent programmer, his followers obviously get very good results and I need to stop cherrypicking. Two problems though: I don’t have an airdyne, which he programs A LOT, I need more focus on the OL than he is currently programming. Maybe a combination could work here? Maybe I could try to use the Cathletics positioning cycle as I do now and mix it with OPT’s conditioning, scaling volume wisely to avoid over training..?

Might be on to something here, will think it over the next couple of days and still be following what I’ve set out to do for this week.

Namaste!

 

Annoyingly Close * 2

”The only person you are destined to become is the person you decided to be.”

- Ralph Waldo Emerson - 

11.55am WOD Part 1

A. Weighted CTB, 5-5-3-1-1:
18kg/5, 23/5, 28/3, 36/F, 36/F

B. Bar-MU, 7-7-7, (90s):
5, 5, 5

C. Butterfly PU, 3*30 (60s)
33s (30), 47s (30), 1’22min (10+6+7+7)

Rest 4h

5pm, WOD Part 2

WU, light run up to the Reservoir, 5 min panting and wondering how a light jog can be so hard..

D. 3 * 800m run, 1st @ 95-100%, 2&3rd @ 80-85%, (5 min rest):
2’38min, 3’05, 3’00

OK, finally I experienced what Dave meant by it being hard to hit that bar at heavy WCTB, weights not heavy at all I just couldn’t push my chest forward to touch! Knowing that my flexibility has been a bit down prioritized lately, I think it’s an easy fix.

Bar MU felt a bit awkward still and hands are quite sore from a lot of pulling last week so rather than failing, I kept the reps a little lower than planned. First round of Butterflies felt good, second one not too bad either even though I had to re-start the kip for the last 6-7 reps. Last round my biceps felt like in the old disco building days and I was surprised I could do them at all.

So if the CTB was close enough to annoy me, that was nothing compared to how I felt when I looked at the stopwatch after the first 800m, 1sec over my PB! Went out way too slow, (first 400m around 1’25min), but still could have easily shaved another 2-3s off that time if I had known how close I was. This was just a test for my running form however, and I am satisfied with feeling like I should get down sub those 2’30 I’m aiming for within a few weeks if I just get some more running in there.

Plan is to do some 400m intervals next week, 200m intervals the following, back to 400m again after that and THEN do another set of 800m’s. Expect nothing but pure speed by then folks!

Probably need at least a weeks rest from it though, considering how stiff my calves is only a few hours after the session, I don’t even wanna think about how I will be walking the rest of the week…

Namaste!

Monkey Business Saturday and a boring wod today.

”The instant response that new technology allows has altered our perception of time. And ironically, most of us seem to feel we have less time as a result.”

- Lama Surya Das, Buddha Standard Time -

 

Who needs feet anyway!

Saturday 24th, 9am WOD

A. CCF Class, in teams of 4: 

100m Partner Carry (whole team has to move the distance), then:

• 100 Tire Flips, 135/60kg
• 100 Russian KBS, 32/24kg
• 100 Wallballs
• 100 Push Ups, Hand Release
  Each athlete in the team gets one station, only when he/she has finished all 100 reps can he help a team member!

Our Time: 8’04 min 

B. Skill WOD, 3 Rounds for Time:

• 3 Rope Climbs up and over first floor
• 20m Hand Stand Walk

Time: 14’36 min

C. Row Intervals, 5*25s on/90s off:

1. 558w
2. 581w
3. 546w
4. 524w
5. 513w

OK, firs wod was a mix up from the coming United We Stand Games in Durban by the end of October. I teamed up with Jobst, Ellie & Andrew M and we did a good job. Paced my Russian Swings pretty hard and finished them in about 4-5 mins without smashing my self. Then helped Andrew to finish the last 35 reps of tire flips.

Second wod was really fun, missed training outdoors for a while and both these exercises is damn fun. Did a straight 20m HSW first round, then changed it to 10 up and 10 down the slightly inclined path, very much different when it’s leaning downwards!

Rowing was just to still my bad conscience for not doing this enough, better in every round compare from about a month ago when I did the same protocol at least.

Monday, 26th, 2pm

A. Power Snatch + OHS + Snatch, (2sec paus in bottom of each):
48kg, 52, 57

B. Push Press + Behind the Neck Jerk + Split Jerk (5 sec hold in split on last):
84kg, 93, 102 (failed last jerk)

C1. Front Squats, Double Dip @ 31X1-tempo, 3-2-1:
102/3, 111/2, 120/1

C2. Box Jump, 1-1-1:
100cm, 100, 100

D. Thrusters, 3*15 (60s rest) at 52kg:
15, 15, 15 (33-40sec)

As said, not really a thrilling wod. Too tired from a weekend of sunny weather, nice braais and a little to much bubbly rosé wine to do a real metcon. Thrusters was enough. Shoulders a bit beat up from Saturday’s wod. Actually missed the fact that the last Push Press was the same as my 1RM, going heavier next time because it didn’t feel heavy at all.

Front Squats at this tempo and with the double dip got challenging, but I’m sure this is very good for my Clean positioning! Box Jumps made me realize even more that I lack explosiveness right now, 100cm was of course not hard, but tried to go for 110 on the second round and just stared at the height…

Think I’m gonna do some running tomorrow!

Namaste!

OL: off/Conditioning: getting there

”The seeds of doubt are always there; it’s whether we water them or not that makes the difference.”

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PLZ work?

Tzz, why should embedding work? Thinking about moving the blog anyway. CLICK HERE FOR VIDEO!

11.15 WOD, Part 1

A. Power Snatch, Max For Day, +3-5% after 60%:
43kg/1, 52/1, 57/1, 61/1, 66/1, 70/1, 75/F+F
B. Power Clean, Same as above:
70kg/1, 79/1, 88/1, 93/1, 98/1, 102/F
C. Split Jerk, 8 min to Max For Day:
70/1, 79/1, 88/1, 98/1, 107/1, 116/1 PB! (+5kg) 

3h Rest

D. Baseline, For Time:

• 500m Row
• 40 Squats
• 30 Sit Ups
• 20 Push Ups
• 10 Pull Ups

Time: 3’40min PB! (-2 sec).

 E. CCF WOD ”Baby Barbara”, 5 rounds:

• 10 Pull Ups
• 15 Push Ups (*did 20 first 2 rounds..).
• 20 Sit Ups
• 25 Squats
• Rest 2 min

Score: 1’18*, 1’21*, 1’16, 1’21, 1’15min

OK, hate making excuses, (always do anyway), but those 5,5 tons of Back Squats on Wednesday knew where to hit me. Has been completely smashed, forced to take power naps to get through the last couple of days and walking in stairs like it’s walking through purgatory; painfully slow, thx Blair..
Don’t know if that is the reason for my OL being so pathetic yet again. Have a little theory of that all the high rep stamina work lately might have cost me some explosiveness? Funny enough my Power Snatches up to around 66 felt better than in a long time, then it just went south. Last Jerk was ugly, but actually fairly light even with the after press. Had to get brunch in before a meeting so there was no time for more, but think that I can do more with more time.

Conditioning was interesting. Legs wanted me to stop after 250m of the row in Baseline and the squats was way more painful than last time, (dooh!). Actually looks like I might be losing the last part of full hip extension on the video as well, but might also just be my Robin Hood-outfit. Will re-do this one with fresh legs and expect to get down towards 3.30 then. 3-4 sec off the rower without a problem and then just higher speed on squats.
Baby Barbara was perfect for me, will do the full version within a couple of weeks but needed this test first.
Happy to be able to keep the speed throughout, actually feels like I can’t use my ”I’m not in metcon form yet, coz I’ve done so little” for much longer.

Tomorrow I am joining a Team WOD outside, since I know it will be a fun one and the weather is suppose to be great. Might get another outdoor metcon in afterwards, was way too long ago since I climbed that rope to the first floor!

Namaste!

I’ve got the moves!

”Don’t ask what the world needs. Ask what makes you come alive. Because what the world needs is people who has come alive.”

- Howard Thurman -

SO MAYBE I TURNED STUPID, WHY ISN’T MY EMBEDDING WORKING? Click link for video…

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11am, WOD Part 1

A. WU Series: 2 Clean Long Pulls, 2 FS, 2 PP, 2 Jerk Behind the neck, 2 Press behind in split pos
29kg, 43kg
B. 5*Clean Complex: Power Clean + Front Squat + Clean + Split Jerk (hold 5 sec in split):
61kg, 70, 79, 84, 89/F (missed clean)
C. 4*4 Hang Snatch High Pull, (Flat Footed):
43kg, 43, 48, 52

D. Death by OTM Back Squats @ 70% of 1RM (Cap 20 mins, lol):
10 Rounds done

2,5h rest 

2.30pm, WOD Part 2

E. 5 Rounds for Speed:

• 3 Power Cleans, (70kg/79/84/84/84)
• 5 HSPU
• 7 Burpees
• 9 Calorie Row

Times: 1’02 min, 1’02, 1’01, 1’02, 56s!

Lifting feels a little bit better, even though I def felt that this was the 6th straight day of training. Completely resting tomorrow, mucho needed. Still not really explosive in the lifting, but hopes that comes within soon now that I’m working on it again.

Back Squats is something I plan to steel from Blair Morrison where you first use 70% for 5′s otm first week, 80% for 3′s and finally 90% for 1′s. That dude is so insanely strong don’t know how he push through for 20 sets of this, but I was pretty smoked after my 10 (which will be the goal for the first 3 weeks, then I will restart). Mayyybe I could have pushed through a couple of more rounds, considering how stiff my legs was afterwards I’m pretty glad I didn’t.

Speed Intervals was a bit OPT-inspired I guess, wanted a lot of intensity and long rests. Really liked it and was quite surprised how much I could shave on the last round when I told my self to harden the f*ck up! Gonna use these kind of wods 1-2 times a week.

Been eating really well lately and to about 90% with really good meal timing, seems to be paying off in a lot of energy, that and the newfound inspiration for coaching leaves me very happy after a long shift in the box! That said, happy if I can walk tomorrow, my legs are not exactly jolly right now.

Namaste!

 

Reason to believe..

”I do not believe in a fate that falls on men however they act; but I do believe in a fate that falls on them unless they act.” 

- Buddha -

AND AGAIN EMBEDDING DOESN’T WORK. Click here for video!

3pm, WOD

A. WPU, Pronated, 5-4-3:
28kg/5, 33/4, 36/2+F
B. Muscle Up Practice:
Strict w False Grip: 3, 3 – Kipped, no false: 4-3-5 

C. For Time, :

• 30-20-10 CTB Pull Ups
• 60-40-20 Double Unders

Time: 5’23min PB! (-38s)

D. Tabata GHD Sit Ups:
Score: 11, 10, 10, 10, 10, 10, 8, 8 - 77 reps PB! (+1) 

5th straight training day, (Thx Jami for the wonderful tightness in my hammies from Sundays sprints..). WPU was planned as 5by5 but I’m getting bored of it, needs to challenge my self more to max sets. Barely missed that 3rd one on 36kg, but knowing how much harder pronated is for strength for me that’s ok.

MU needs a lot of practice, and more than that mobility work. Had some problems with the transitions without the false grip, just need to do it more often.

OK, I did cherry pick the metcon, but still happy to be able to improve. Last time, first set was unbroken, now I dropped on 28 to not kill my grip. Didn’t feel exactly fast so that’s even more encouraging to know that I should have more. Goal was sub 5 min btw. Happy with both that one and the GHD’s anyway, really focused on explosive knee extension and geez did that smoke my quads. Harder to walk after that one than after a heavy squat sesssion!

Maybe the high altitude up in Jozi was excactly what I needed to kick start my training again? Will see tomorrow when I will do something heavier before my rest day.

Namaste!

 

Wow, what a weekend!

”Let the refining and improvment of your own life keep you so busy that you have little time to criticize others.”

- H. Jackson Brown Jr. -

Coaches Throwdown at Level 1 Cert in Jozi!

First of all, this post will very secundarily handle my own training in the very end because I have so much more things to get out of my head – in a positive way for once!

Spent the entire weekend up in Johannesburg and since it was such a cool experience in so many ways that I don’t know where to start, let’s try to take it from the beginning.

Laziness caused me to have to take a really early flight Friday morning, (yes of course 8.45am is early, I’m usually not even out of bed at that time!), and since my prince on a white horse, or a silvery minitature of a car if you want, didn’t arrive until late that night I headed straight from the airport out to CrossFit Jozi. Got a warm welcoming from my friend Imtiaz who runs it and immideately fell in love with the box it self, not the least since they had huge outdoor space, a 8-9m ropeclimb and just outside, monkey bars!
Did a so miserably bad OL session I’m not even gonna mention it again, and then had to order two times at a lunch restaurant because the waitor thought I was ”kidding” when ordering double servings of the meat. Ever seen a crossfitter before dude?

About 1 min into the FGB I still looked like I was gonna survive..

After helping out with setting everything up it was time for the nights event, and what an event it was! For the first time the charity Fight Gone Bad was hosted in South Africa, and Imtiaz had done an awesome job getting about 80 athletes of different categories togehter all in all. That plus all the friends and family members that was watching, made the night purely electric!
Surprisingly and a little bit embarrassingly I actually finished second after hitting 87p in the first two minutes (staggered start and I started with Box Jumps and Push Presses), and ending up with a total of 321p, haha! Not in a metcon form at all so I decided to go balls to the wall and not do too much of rowing at all.
Mostely important however, it was such a fun night! Community in SA is definitely growing stronger and a whole bunch of new firebreathers was most likely born this night.

As the perfect ending to the night, a cute girl offered to give me a ride to where I was staying, which I obviously didn’t decline. The part where her mother decided to join us in the car I wont even try to get in to…

Ok, moving on. Saturday and Sunday was probably the two biggest learning days of my CrossFit Coaching career so far! I had got the chance to intern at the Level 1 Certification at B4C Fitness Centre, the very second one ever in South Africa! Flewn in from the UK as head coaches was Karl Steadman & Jamie Tikkanen and together with our very own Jobst and Taz from New Zeeland these guys made up for the Coaching team. As an intern I got Jami to be the coach to shadow and help out, and as sad: Wow, did I learn a lot!
These super ninja coaches has so much more knowledge than I have seen anywhere before and if this weekend alone did not improve my own coaching, nothing will..

Still moving weirdly enough, where are all the pics when I was on the floor?

Humbling of course, but also damn motivating! I want nothing else right now than to improve as a coach and as an athlete as much as I possibly can. Guess you can say this weekend was excactly what I needed mentally. Physically however, I’m not sure that the following wods was in my favor:

Friday: Fight Gone Bad – 321p

Saturday: ”Evil Taz”, perform:

• 20 Squat Snatches 60/40kg (at least 3 and max 5 at a time)
• 40 Pull Ups (5/15)
• 1200m Run (as pleased)

My time: 14’26 min

Sunday: ”The Finnjas Explosion” – On top of every second minute 6 rounds for speed:

• 5 Front Squats @ 80 kg (bar starts on the ground)
• Approx. 30m sprint on grass to a brick wall

All rounds sub 20s!

Shortly, my FGB I can use a lot of excuses for, but that’s just boring. Happy to have been there. Taz damn wod was a good proof of me needing to improve my OL again, squat snatches took for ever.. Jami’s sprintwod was really my cup of tea. We was pretty much toe to toe each round, but when he wanted to do a bonus round in the end, I simply blamed the thin air and threw in the towel.

Unfortunately, my camera decided to erase most pics from the weekend but the memories will stay forever. The athletes attending the level 1 cert is also something needed to be mention, what a cool crowd! So hungry for knowledge, yet patient and all in all really good guys and girls. Hopefully I’ll get more chances to intern again and learn even more, I found my motivation again this weekend and for that I am so grateful!

PS. I did a OL technique wod today, but in the mix it just get’s boring to write it up. Felt quite strong, but stiff from the weekend. 3*25 KBS in the end done 25, 25, 15+5+5 and then a long and fun coaching session.

Namaste!

OL Technique

”When life gives you a hundred reasons to cry, show life that you have a thousand reasons to smile.”

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OK, Embedding doesn’t seem to work, VIDEO HERE!

Feedback on technique plz…

2.30pm, WOD

WU: 3* 2 Clean Long Pulls, 2 Front Squats, 2 Clean Sotts Press:
20kg, 29, 38

A. Clean Segment Pull + Clean Pull, 3*(2+2):
102kg, 111, 120
B. Clean & Jerk @ 60%, 3*1 + 3:
70kg
C. Snatch Balance, 3*3:
43kg, 52, 61

D. 5 Rounds of 6 TnG C&J @ 61kg, (60s rest):
20s, 18, 18, 16, 17
E. Wallballs, 2*30 (60s):
1’03 min (1 miss), 59s

F. Row Intervals, 3*1 min on/1 off
Goal: average sub 1’36min/500m

1. 1’35.2min/500m – 28 cals
2. 1’35.5 – 27
3. 1’35.5 – 27

Those ab-mat situps really knew where to hit me, been avoiding laughing all day..

Clean Pulls felt really good! For some reason 120 didn’t stuck on the camera, but they actually felt as ”light” as the previous. C&J a bit awkward technique wise, Snatch Balance even worse – I CAN’T avoid jumping in the start.
Speed C&J will hopefully get me to that sub 2 min ”Grace” I’m aiming to have before the end of this month. Found a pretty effecient technique in the end, just need to keep it for about 30 reps now, hehe..

Wallballs felt ok, discounted one rep on the first round for being to low, second was better and didn’t tax me too much. Row was so damn painful. Already on the second round I thought I was gonna miss my aim. 5 rounds sub 1’30 on an average shouldn’t be so hard for me, now should it..? Feels like it’s lightyears away.

Ducked Lions Head this morning, plainly coz I just wasn’t in the right mood. If body feels ok tomorrow morning I might do it then instead, otherwise it’s a full rest day on the schedule and then heading up to Jozi to intern at the Cert and also do the FGB-Challenge at CrossFit Jozi. Really looking forward to the cert & to meet all the people within the community again. The FGB? Not so much..

That said, it will be fun to be in a competitive environment again!

Namaste!

Lazy PB…

”Some people dream of success… while others wake up and work hard at it.”

A. WCTB, 5by5 @ 18kg:
5, 5, 4+F, 3+F, 3
B. Bar-MU, 3*5:
5, 3, 4
C. Butterfly-PU, 3*25, (60s):
25 (31s), 25 (32), 10+5+5+5 (1’32min)

Lunch & Rest 2h

WU: Mini Flight Similator: 1’32 (excactly same as PB..).

D. ”Annie” 50-40-30-20-10:

• Double Unders
• Sit Ups (anchored)

Time: 5’54min PB! (-4sec)..

E. Box Jumps, 3*3@50cm:
34s, 33, 34 

OK, may be stretching a bit to say I’m not working hard to get where I want, but I do make some excuses to my self and have not yet found the motivation to start pushing through truly grueling metcons.

Not getting so much stronger in the WCTB on paper but they felt a bit stronger today. Every missed rep was about 1-2cm away. MU felt awkward and off, PU kind of the same. Funny enough I’m actually faster with CTB Butterflies, but that’s probably just dayform..

A PB is a PB, but thought I would be a bit faster. Annoying on the mini flight, lost the handles and dropped the rope just before the very last 5 repper..
Box jumps is just a little bit of preparation for FGB on friday, felt very good. Feel confident in these and basically never drop the pace. Barely out of breath from these so hoping for way more on Friday!