15mins to find 1RM Squat Clean (A:81kgs PB, S:45kgs)
8×5 Deadlift @ 65% 1RM (A:around 70kgs, S:40kgs)
10 minute AMRAP
5, 10, 15, 20….
Front Squat (A:50kgs, S:30kgs)
Slam Ball (A:15kgs, S:5kgs)
It has been another busy week and it took me another week before I stepped back in the box. I think I did a bit better this time around though. New 1RM squat clean and was able to lift 81kgs, finally was able to ring the PB bell in the process. It was a bit cheeky as I managed to find two 0.5kg plates to put myself 1kg above my previous PB. Socs did pretty well too and had great technique.
Then the WOD, we knew it was going to be difficult but we managed decent numbers. I managed to complete the 15 reps plus 2 slam balls, Socs completed 20 reps plus 2 front squats.
Bells and PBs do not just involve CrossFit though. I just got my Lion Bellworks classic bell and it looks and sounds great, looking forward to my next ride around the area. Also Socs and I have both improved on our climbing with Socs sending a high wall route and a grade 5 route and me doing a 6a at the end of our session.
The sun is out in London and it’s finally about time I rode my new bike! Socs and I headed out for quick breakfast before heading to do some grocery shopping which gave me a chance to test out my bike, while she took public transportation.
I felt relatively comfortable riding, although I might have been swaying side to side more than I would like. It may probably be due to the loose steering I have on my bike which I hope I have resolved by tightening a few things. The bike felt a bit slow though with the fat tires and the single speed gears, but I don’t mind as this is just a urban commuter bike for me and not a racer. I will probably be still messing around with the setup from time to time to find the most comfortable position and prepare for longer rides.
I must say that I was a bit anxious on the rode and parking the bike outside fearing it getting stolen, it is after all a brand new bike with very shiny bits. But hopefully I get a bit more comfortable navigating London’s streets on a bike and the bike getting a bit more sun so that it ages nicely.
Been a very busy couple of weeks so here a quick recap of what I’ve been up to:
1. Socs arriving in London! She is now UK based and I’ve got to shed my ‘single’ life away.
2. Watched an Olympic event. We found a spot near Hyde Park Corner to get a glimpse (very short one actually) of the Men’s Road Race event. Unfortunately, home boy Mark Cavendish failed to win a medal.
3. Bought a bike and some bike goodies. Unfortunately, I haven’t had the time to ride it on the mean streets of London given the weather. I have to learn to walk before I run.
4. 2 WODs in 2 weeks. Sad I know, but I’m hoping to make it up this week.
4-4-4-4-4+ Front Squat 55kg (did 9 or 10 on the last set)
50 push press 30kg
14ish minutes if I remember correctly
Front Squat Max reps of 60kgs (max reps means consistent bar speed did 9 or 10)
Mary – 20 minute AMRAP
5 Handstand pushup (2 abmats)
Score: 6 rounds + 14 pullups