Jump rope session
5×2 Clean and Jerk 50kgs
Find 3RM Back Squat 80kgs
20sec Shuttle runs… quite a lot of it
I didn’t really count how many 20 second shuttle runs we did or how many ‘laps’ in total, it was a bit damp outside due to the lovely British weather and I was concentrating more on running as fast as I can given the conditions. I was hoping for something more ‘CrossFit’ like and dedicate it to my Mum’s birthday, but I think my performance on the skill and strength session is enough.
I got the concept of keeping my heels down after listening to Tom on the earlier class and working on my technique. I put on 50kgs as Tom suggested, which was a bit below my 80% 1RM for my split jerk and way below 80% of my squat clean 1RM. I think I could have gone to 60kgs but it was a technique session so I concentrated on that. There were some ugly jerks (no, not my fellow athletes or Tom…) in there but I think that was mostly due to my elbow acting up a bit from last Sunday.
Then it was on to some very technical back squats. I managed to do 80kgs, maybe I could have pushed it to 85 or 90 but since I have no idea what my 1RM or 3RM for that matter, I was quite happy. PB! hahaha
I cooked two meals after the gym session, 1 whole grilled seabass with courgette salad and my lunch tomorrow salmon with pak choi. Mum would be proud 🙂
Today is our first church wedding anniversary (not to be confused with our ‘actual’ wedding anniversary), and Socs and I celebrated it by going to Crossfit London UK for couple of hours. That looks to be our idea of fun these days.
Andrew decided to set-up a new class schedule wherein you are just free to have a go at improving your strength on anything. So here’s what we did:
Negative ring dips
Deadlift (75kg 1RM)
Weighted ring dips
Deadlift (110kgs 3RM)
Socs wanted to work on her pull-ups and handstands so we tried to get her do her single pull-up. We tried doing kips and see if she can pull one out of the bag but it still eluded her, she is getting pretty close though. She was also able to stay at the upside down position for quite a bit, huge thanks to Kat for providing the right cues in getting inverted. And given that 2 hours is quite a long time, we had time in trying for a new 1RM on the deadlift. A new PR of 75kgs on that one.
I wanted to work on my pull-ups and ring dips, as I feel I am getting a little weak on those movements so I decided to try and do 2-3 reps of weighted pull-ups/ring dips. They did feel quite good even with the added weight (10kgs I think). I was also trying to keep the hollow position during the movements to strengthen my core as well. Feeling pretty good, and envious of Cameron, I decided to give muscle ups a go. I’ve done one muscle up before and I wanted to see if I am still able to do it, and do it properly. I think I was able to do 3 with a good bit of rest in between tries. Muscle ups are definitely fun to do. As for the deadlift, I think I burned myself out before going for the 1RM. But at least I was able to lift my previous 1RM weight three times.
We finished the day with double under practice… and a chorizo burger in Borough market 🙂
Front Squat 3-3-3-3 (70kgs, 35kgs)
Ring Dip practice in between sets
4 Round Tabata skipping
10 KB swings (24kgs, 16kgs)
15 Knees to elbow / Knee raises
20 Double Unders (or attempts)
It has been a while since we’ve done front squats (in fact, I don’t think we’ve done front squats since I joined Crossfit London UK). I guess the closest I got was doing squat cleans and I was able to do 65kgs then. So I guess this is a new personal best? 70kgs felt ok, I could have pushed a little more if it came to it but it might not be as clean as I would like it to be. We also did some ring dip practices and I got some pretty good techniques for the next time out.
Phillip decided to give us a break today and gave us an ‘easy workout’. It looked easy enough, but I new something in there might hurt. The 24kg swings was heavy but not too bad, it was the knees to elbows (KTE) and double unders that kicked me. I was doing ok with the knees to elbows at first, but around the 3rd round I was losing it and had a number of ‘no-reps’ on the last round. I was doing the KTEs somewhat strict on the first 2 rounds as I have been having problems controlling them on the way down in the past, I may have even managed one accidental toes to bar (which was the recommended movement). I definitely need to work on this one, but I am quite happy with this round.
I’ve also managed to string a few decent single unders during the pre-WOD and caught myself doing a few double unders during the WOD. Joy! I finished the WOD in 15:29 and Socs did it sub 15 minutes.