13.2 Games Open WOD
5 Shoulder to Overhead 52kgs/35kgs
10 Deadlift 52kgs/35kgs
15 Box jump
After party strength session
5×10 Back squat 50kgs
When I saw the WOD, I wasn’t sure what to think. Sure the 52kgs are a bit heavy for shoulder to overhead, but quite light on the deadlift. I figured if I didn’t stop, I could get a decent score. I was wrong. My back felt a bit funny after the previous Tuesday’s heavy deficit deadlifts, so that was one reason for my distasteful performance of 5 rounds and 2 shoulder to overhead. While I dropped the bar a few times, and did step downs on the box jump rather than rebounding I felt there wasn’t much left to squeeze out of me. I am now a solid 3 spots from the bottom of the team. I thought I could do better than that. Scratch that, I thought I was better than that.
It got me thinking as to what was lacking. I’ve got decent technique, strength needs a bit of improvement I guess, and so would my conditioning. But how do I improve them? Doesn’t seem like my 3 days a week isn’t enough. I’ve always thought that I’ve not met my full potential yet. And it seems that I’m way off of that. The final question is which path do I take?
13.3 will be released in a little over 24 hours. I will be able to attempt that with the folks here in London but I will be heading back to the Motherland for 3 weeks for business and I am quite apprehensive about that. I tend to lose whatever gains I’ve made every time I travel, and at my current state, I fear I might be going backwards rather than forwards.
Bike from apartment to gym (getting lost along the way)
1RM Press (50kgs)
1RM Back Squat (110kgs)
1RM Deadlift (110kgs)
10 minute Cindy
5 Pull ups
10 Push ups
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.
Hip opening exercises
Back Squat 50kg
Back in the gym for almost a week as I was in Dublin over the weekend and had to sort out a few things at the apartment before I could train again. Crossfit London UK is trying out new programming for the strength so I was quite eager for the session. Back squats. Nice! Rep scheme was different from what I am used to and I could feel my legs pumping up getting to the last set. I only managed to do 12 reps on the 10+ set at 50kgs. The recommended weight was 60% of 1RM which should put me around 65-70kgs. However it has been a while since we’ve done back squats and I’ve never done this rep scheme before so we settled for 50kgs at it seemed to fit the purpose of the session. This is just my first session so we’ll see how it goes.
We did a few snatches as well for good measure, wanted to do a bit more practice but we had a WOD to do. Pretty straightforward, double unders and sit ups. Unfortunately for me, I still need a bit of work with my double unders so it took me a little less than 13 minutes. A 10 minute cut off was in place but I decided not to save myself and just finish it and get a time in. Hopefully I can improve on this next time around
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 🙂
Back Squat 70kgs
Team of 2
12 minute AMRAP
9 Deadlift 100kgs
9 Ring Dips
9 Pull ups
(Player 1 does the work while Player 2 runs 200m with medicine ball. Once Player 2 is back from the run, he continues where Player 1 left off while Player 1 goes off for the run. Rinse and Repeat)
My tummy was feeling a little weird after all the chilli I ate the night before and for lunch, so I was a bit worried that I might puke or drop dead during the workout. Mind you the chilli was great (I will post the recipe separately), but probably not a good pre-workout meal.
The warm up was weird as I had no idea how to play kabaddi and we ended up losing pretty badly. Strength and skill session was great as it has been a while since I’ve done back squats. Tom was quick to point out that I need to keep by belly tight all the time, as my butt was ‘winking’ at the bottom of my squat.
I was paired with Tim and we decided to go for 100kgs deadlift, it was the first time I went this heavy on a WOD but we figured why not as it was only 9 reps. Our score might not be that great but this was the only way to improve, so long as we kept safe and proper technique we should be ok. Both of us also went with no bands on the rings, it was going to be epic.
Surprisingly the ring dips where the easy part and I managed to string a bit of kipping pull ups all through the session. The deadlifts were definitely heavy and I was struggling a bit on a few, but I think I managed to keep relatively decent proper form. I think we ended up with 3 or 4 rounds plus a couple of pull-ups.
It was a good 12 minutes of continuous work and I hope I didn’t disappoint Tim with my crappy run times.