5×10 Deadlift (80kgs, 40kgs)
1RM Push Jerk (85kgs, 45kgs – cleaned from floor)
15 overhead squats (42kgs, 20kgs)
I think my nutrition plan needs updating as I was starving on the way to the gym despite having some fruits before leaving the office. This may have contributed to me not being able to finish the prescribed sets of deadlifts. Although I think it was over my 60 percent of my 1RM so I’ll take it.
I was aiming for 80kgs on the push jerk and I was paired with Yuri who had the same goal. We worked our way up the weight and got our PBs. Kat suggested trying at least 85kgs so we have it a go. And I made my second attempt! Joy! Significant improvement there. Next goal would be 90kgs.
The WOD has a run component which I knew I would suck at. I managed to string together decent OHS, but lost huge time on the run. I only managed to finish 4 rounds around 19 minutes. Socs finished around 20 minutes.
I’m a bit worried about the 13.1 Open WOD after this as we had to snatch the bar giving me an idea of trying to snatch a heavy-ish weight while gassed. I may have to rethink my strategy for tomorrow’s attempt.
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!
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.
One of our new year’s resolution (I hate that term, but there you go) is to ramp up training at least for the first month of the year and see where we are from there.
So to recap some of the recent WODs I forgot to blog.
Our last WOD for 2012. Chose the correct weight this time doing Rx of 60kgs, incomplete rounds not counted (in fact not done on my part) and finishing a respectable 15 rounds total. I think Socs could have gone Rx though, but 16 rounds at 35kg is very good.
January 5 WOD had Socs do Level 2 and me back in Level 3. Did 90kgs (I think) and finished 8 rounds and something (I think). Strict pull ups and the ring dips pumped my arms a bit with the deadlifts categorized as manageable.