PB or no PB

Warm up
Bike from apartment to gym (getting lost along the way)

Strength
Crossfit Total
1RM Press (50kgs)
1RM Back Squat (110kgs)
1RM Deadlift (110kgs)

WOD
10 minute Cindy
5 Pull ups
10 Push ups
15 Squats

I was both dreading and looking forward to doing Crossfit Total yesterday. I wasn’t feeling the freshest so I wasn’t expecting PBs but I was curious if any of the work we’ve done recently have made any difference.

It seems that it had though, as even with my arms hurting I was able to press 50kgs relatively easy. I failed on 55kgs which in hindsight was probably a bit too much, still I was pretty happy with how easy the 50kgs went up. Same story on the backsquat, easy 110kgs (old PB) but had no time to do another set, maybe a 115 or 120? Next time.

Unfortunately, as always deadlifts failed me yet again. While I was able to lift 110kgs, I didn’t come close to lifting 120kgs. I’m starting to think that that lift was a fluke. I really need to work on that one.

The WOD was a quick but nasty one. 10 minutes of almost no rest with a target of 10 rounds, I managed only to start my 9th. I think my arms let me down as I was spending too much time doing 5 pull ups.

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Technique and rhythm

Warm up
Star Run

Skill/Strength
Front squat drills (using poles and PVC)
5×3 Front Squat (max 70kgs)

WOD
12 Minute AMRAP
12 Wall balls
12 Toes to bar
100m med ball run every 2 minutes

I was quite tempted to sit this one out as work was starting to get in the way and but fortunately I decided to suck it up and just go. Everything in CrossFit can be scaled anyway. Thankfully it was a relatively straightforward session and I got quite a lot out of it.

Front squats have always been a good move for me as it is a final component of my favourite movement the clean. I just find standing tall on the rack position very appealing. We focused on elbows, chest up, knees out and weight on heels througout the movement and I was quite happy to do 70kgs for a 3RM (I’m not quite sure if this is an accurate figure but I don’t have any record of 3RM for a front squat, my 1RM is 85kgs). Technique-wise it felt good so I can look forward to pushing it a bit more next time.

The WOD looked relatively straightforward, I don’t want to say easy haha, and I set myself a goal of 4 or 5 rounds. First 2 minutes went by well as I was able to start my second round. Then for some reason it all came apart after the med ball run. Running with a medicine ball screwed my rhythm up a bit and I lost the technique on the toes to bar and wussed out on the wall balls. It was a bit disappointing, in hindsight, that I can string 8 wall balls if I just concentrate instead of doing 4 crappy ones a set. I did manage a decent last set and banged out 4 rounds + 4 reps. Good session overall in terms of effort and great takeaway in terms of knowledge.

Boracay Body Part 27: Oh My Cod

Warm-up
Run through the park

Strength
Find 1RM Squat Clean (80kgs, 42.5kgs) both PB!

WOD
Team WOD (team of 5 for both Socs and I)
3 rounds
Carry barbell through park (70kgs, 60kgs)
20 back to back squats
20 jumping squats
15 Pull-ups/push ups

My butt hurts because of Colin. Let me clarify that, the workout he prescribed last Saturday involved around a whole lot of push ups and planks, and pistols and wall squats. And it was not just me, Alex and Tim were in the hurt too. Yet all three of us, and a whole bunch more came to today’s single workout for a bit more pain. Continue reading

Boracay Body Part 21: Jonescrawl

Warm Up
Some stretching things

WOD 1
21-15-9
KB swings 16kgs
Burpees

WOD 2
Find 1RM 120kg PR!
Socialist Pull ups

WOD 3
Jones Crawl
3 Rounds
10 Deadlift (125% BW = 80kgs)
25 Box jumps

Today’s session was a mix of emotions. I kind of wussed out on WOD 2 and grabbed the 16Kg kettlebell as I am just coming back from a mild case of the flu earlier this week and the 3 WODs on the board. I reckon I could have done 20Kgs at a decent pace, but at least that bit of ‘rest’ got me to a new PR on the deadlift! Finally broke that 110kg barrier since forever it seems. I didn’t do much of the socialist pull-ups (meaning each will perform according to their needs…) as I feared I might gas myself too much doing kipping pull-up practice.

It was a bit surprising that we did Jones Crawl today as it is designed by Mark Twight of Gym Jones which has a bit of bad blood with CrossFit HQ. Nonetheless I admire these guys for their no-BS approach to training so I was a bit keen on doing their workout as prescribed. With the added bonus of hitting my new 1RM I decided to go ahead and to it with 80kgs.

It was heavy, but manageable and the box jumps gassed me a bit with just the sheer number. I managed to keep moving and finished 8:11 dead last and the worse time of the day. Decent performance considering.

Ending The Day Right

Like most normal working class people, Monday is my least favorite day of the week.  Today started out okay enough, and then went downhill.  By afternoon I was starting to get the nagging question of “Should I workout today?”.  I told myself that it would likely remove the haziness carried over from the weekend and that I always felt good afterwards.  So to the gym I went and I was not disappointed.

Strength:  5×5 Front Squats (30kgs)

WOD:  “Fran”
21-15-9
Thrusters (15kg)
Pull Ups (green bands)

Continue reading