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 🙂
7×2 Heavy Deadlift (110kgs)
3x Max Deadhang pullups + 1 minute rest
20 Minute AMRAP
6 Push ups
12 KB swings (24kgs)
18 Goblet Squat (24kgs)
5 minutes max double unders (50ish)
I was sort of glad it was heavy deadlifts for the strength session yesterday, I felt relatively strong and was able to bang out good reps at 110kgs. I tried for 120kgs (my PB) on the last set but failed to get it past my knees. I was either overthinking things or got burned out or probably it was just one of those days, everyday is not a PB day. I may still need a bit of work to get past 120kgs.
It was then to pull ups which I also need a bit of work. Not just with the strength aspect but also with technique, yes even a simple pull up has technique to it.
Then it was on to the main WOD 20, I grabbed the 24Kg kettlebell as this was the only way I can improve (plus 12 swings isn’t too bad, plus I didn’t want to incur the Wrath of Kat… just kidding). Looked ok at the beginning, until we had to go out for a run. I hate running, I wasn’t in the mood for running so the running held me back. 6 push ups? Easy. 12 KB swings? Not too bad actually. 18 goblet squats? I can dealwith that. Star run? Fuckin’ hell. I had to walk maybe half of the last star run as I was getting pretty bad stitches, I managed to finish 4 rounds in a little over 20 minutes. Still need more improvement.
Then 5 more minutes of double unders. I was able to do a few sets of 5-6 I think. I was just going through the motions as I am still recovering from an ankle injury, which I think is recovering well. So hopefully I can get some more double under practice and get that bloody thing off the list.
Run through the park
Find 1RM Squat Clean (80kgs, 42.5kgs) both PB!
Team WOD (team of 5 for both Socs and I)
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
10 shoulder dislocate
10 shoulder dislocate at bottom of squat
5×5 OHS (maxed at 40kgs)
5 min AMRAP 10 box jumps + 10 KB swings(20kg)
10 min AMPRAP Squat Clean (50kgs) + 3 burpees every minute on the minute
5 min AMRAP 10 Pull ups + 10 Ring dips
I am back to Kat’s class, which I’ve missed for almost a month I think. It is somewhat ironic as I was injured trying get better at double unders which Kat always seem to program in. Fortunately today, no double unders. Unfortunately, a shitload of work. But it was fun and seems to me is what Crossfit is all about. 5 mins of metcon, 10 mins of strength, 5 mins of gymnastics in one nasty session.
I opted for 20kgs on the kettlebell swings and finished 4.5 rounds, I think I can go back to the 24s after this. I may have put in 45kgs on the board, but I remembered setting things up at 50kgs so that I can take out the 2 5kgs just in case things got too heavy. I think that’s what I did. It’s all a blur now. I managed 29 of those. I was pretty gassed on the last 5 minutes and only managed to do 2 rounds and 6 pull ups. The next few days will be DOMStastic.
Hand stand practice
1 minute AMRAP handstand push up + 400m row
40 second AMRAP handstand push up + 400m row
20 second AMRAP handstand push up + 400m row
KB thruster 16kg
Pull up (strict-ish)
50 Knees to elbows
After a quick round of air squats and wall squats, we proceeded to do some handstand practice and progressions for hand-stand push ups. It was nice to play around with kicking up to a handstand and see how much effort I actually need to get fully inverted and work on the proper body positioning once you are there. We then proceeded to work on our handstands and it was nice to see that I can get quite close to the ground, hopefully I can get full depth handstands soon.
For the first WOD I decided to do handstands with 1 Abmat and it was just about right and was able to bang out a few decent ones. I also had to substitute rowing for the run as I’m keeping an eye out for my ankle.
The next WOD was a mini Fran, and while the board said we could blame Alex (one of the members), I was just keen to get on with it. I was up for a good beating. I ended up using 16kg kettlebells which I think was harder than dumbbells (we ran out of 15kgs), if there was a time cap I would have probably done 20kgs just for the sake of it. Like I said, I was up for a good beating. A bit disappointed at myself that I would stop a bit more than I would like, but I think I did ok.
we then finished it all off with a nice ‘ab workout’ with shit loads of sit-ups and knees to elbow. I wasn’t on top of my knees to elbows that night and just did some sort of knees to anywhere and only managed to do 30 odd of those things before Sally called time. Looking forward to a few more of these sessions!