Gym report

So today I had 1.5hrs at the gym and couldn't get into any classes so here's what I did:

5k treadmill hill intervals

• took about 32mins
• running between 8.5k/hr and 10.5k/hr with a little blast at 12k/h at the end to get the damn thing done.
• gradients, think there were 5 sets, 3% up to 6%

Managed it, wanted to quit half way, but told myself to STFU and get on with it.

So then I had a good half hour left before getting the kids, so I did some curls with the bar (approx 10kg) and some tris with 10kg

Then I figured I may as well have a go at the WOD:

Sunday 140511

Complete as many rounds as possible in 20 minutes of:

Run 400 meters

Then 3 rounds of:

5 pull-ups

10 push-ups

15 squats

So to modify, I used the pull-up machine and set to 30kg (just under 1/2 my bodyweight) - the rest I knew I could do.

I did 4 rounds, using the treadmill set to 0.4k, gradient 0.5 and from 13.5k/h to 12k/h by the end.  Did last set of push ups on knees to make the time, but had time left so did another set on knees to compensate - really need to work on my pushups.

For squat technique: 
Crossfit journal squat clinic
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