Kipping Pull up
Toes to bar
3×3 Front Squat (70kgs, 50kgs)
30 Snatches for time (55kgs, 27.5kgs)
Our first WOD back in London after our two week holiday in the Philippines, and as luck would have it it is a benchmark WOD. Isabel too, with snatches being a very technical movement so I was a bit hesitant due to the fact that we were not able to squeeze in the planned gym sessions in Manila. With all the eating and drinking and jet lag that entailed, I wasn’t really sure if I still had it. The skills and strength session was a good indicator though as I still had good technique on the muscle up and the front squats felt light to be honest (my 1RM is at 90kgs).
Andrew wanted us to go as heavy as possible on the WOD (Rx of 61kgs/43kgs) and not just pick a weight and steamroll through the movements. Suited me fine as I decided to go heavy-ish even before I got in the gym. The warm up felt good that I even attempted a 60kg snatch which is my primary goal and has eluded me for a while. Failed my attempt and decided not to do another one as we had loads more to go for the WOD. I decided to do 50kgs which was the ceiling of my heavy-ish weight. 3-2-1 go and I banged out 15 reps with decent form. Then Andrew came up to me and added 2.5kgs more. 6 reps later he added another 2.5kgs. I managed to get out 2 more reps (missed a couple I believe) before the 15 minute time cap expired.
I think the heavier weight actually improved my form better as I surprised myself a couple of times and just caught the bar in the overhead position. At least now I know I can snatch 55kgs in a WOD. That 60kgs 1RM goal is starting to look easy now. Little did I know, Socs also got extra kgs added from 25kgs to 27.5kgs and actually finishing 14m18s. Her kipping practice also looked good as she showed me a few reps after the WOD. It’s good to be back. Good enough that I just signed up for the Crossfit Games which starts next week. Good times!
5 rounds (40 min cut off)
10 power cleans (115 lbs, 85 lbs)
20 kb swings (24kgs, 16kgs)
25 wall balls (20lbs, 14lbs)
3 minute rest
We joined a former colleague of ours in one of the local boxes here in Manila for a class and with excellent timing it was a horrible WOD scheduled for the day. Socs and I opted to go a bit lighter on the power cleans (135lbs, 95lbs) Rx but kept everything else Rx. Somehow I just hated the wall balls and was struggling with them. I’m not sure if it was jetlag, the humidity, doing Karen last week or the lopsided ball they had (I blamed it on that haha). I ended up doing singles and doubles finishing probably worse in the class with only 3 rounds and 14 wall balls, Socs only a few reps shy of 5 rounds.
Looking forward to get a few more workouts here before heading back to London.
150 wall balls for time (9kgs/6kgs)
After party strength
6×4 power cleans (A:50kgs, S:30kgs)
Due to a limit of wall space and medicine balls (especially for the ladies) we went straight to the WOD in turns with the partner counting reps. I suggested Socs go first so I was in a better position to cheer her on. She hates wall balls, Karen on particular. I had to ‘no rep’ her a few times but she did ok considering her height disadvantage. She managed 123 reps before the 12 min cut off.
I managed to start of well I think with a good pace, but then my brain caught up with me and I started to over think things instead of just doing the work. I squeezed in at 11m38s. Worst time of the night I believe, but I think this my first time with Karen so I’m glad to have done it to get a baseline. Hoping for some improvements over the next few months!
So that was day 4. Pretty tiring, but I think we can bump up training a bit more now after this. But for now we’re glad to go on holiday for a few weeks.
10 x 3 Deadlift 60% 1RM (A:75kgs, S:50kgs)
200m Farmers walk (2x20kg/15kg)
It’s been a while since I was in a session with deadlifts (other than the strength sessions) so it was nice to get some done today. I opted to go a bit heavier than 60% so I can get used to the weight and I was bang on. I could have gone a bit heavier maybe, but this one was alright. The WOD looked simple but I’ve learned my lesson and not get over confident.
I hate 5 rounds of anything. For some reason 5 rounds just sucks. 15 burpees were alright, so I figured the farmer’s walk would suck more. I was right. Grip was a huge limiting factor in that workout, but Andrew reminded us that it is just like going shopping. Unfortunately, Socs and I don’t do a lot of shopping and certainly not 30/40kgs worth of goods. I don’t think paper bags can handle that much weight. I finished just below the 22minute cap with 21m55s while Socs finished 23m15s. Day 3 done!
Front Squat A:75kgs (5 reps), S:40kgs (5 reps)
7 Ring Push ups
14 Goblet Squat (25kg, 16kg)
I’m not counting pennies or anything, but the Rx weight was 24kgs for men and 16kgs for the ladies. I grabbed the 25kg as it was that or the 28kg! The WOD was worse than I imagined and the goblet squats really took it’s toll, I could feel my lower back tighten up and it was difficult to hold the kettlebell in the front squat position. I was aiming for 8 rounds but only managed 7 rounds and 2 squats while Socs did 6 rounds and 7 goblet squats. Not sure if I could have squeezed in a few more reps here or, well you always could in hindsight but this one was painfully pleasant.
So that’s day 2 of our planned 4 consecutive days of working out. Let’s see how we come out on the other side.