Sad happy man

WOD
17 minute AMRAP
40 Burpees
30 Snatches 35kgs
30 Burpees
30 Snatches 60kgs
20 Burpees
30 Snatches 75kgs
10 Burpees
As many as possible Snatches 95kgs

Well that’s done.

Managed to do only 100 reps and finished the first set of snatches at 7m37s. It was what I was expecting, but not what I was hoping for. I think I managed to start on the 60kg snatches around the 10 minute mark, which was better than my initial plan. However I failed all of my attempts which was disappointing. I was however able to get the best ‘no rep’ ever on the snatch which is encouraging. Big thanks to Kat, Tom and the rest of the folks who cheered for me.

I reviewed all the failed attempts and I think 60kgs is now definitely in the bag given that everything was in place in terms of technique, even after 100reps of burpees/snatches. I got the bar overhead and it was just a matter of controlling it and standing up.

Big congratulations to everyone in the box, especially to those who had PBs in their snatches after that epic WOD. You all are an inspiration!

Advertisements

Sucked balls

WOD
5 rounds (40 min cut off)
10 power cleans (115 lbs, 85 lbs)
15 burpees
20 kb swings (24kgs, 16kgs)
25 wall balls (20lbs, 14lbs)
3 minute rest

We joined a former colleague of ours in one of the local boxes here in Manila for a class and with excellent timing it was a horrible WOD scheduled for the day. Socs and I opted to go a bit lighter on the power cleans (135lbs, 95lbs) Rx but kept everything else Rx. Somehow I just hated the wall balls and was struggling with them. I’m not sure if it was jetlag, the humidity, doing Karen last week or the lopsided ball they had (I blamed it on that haha). I ended up doing singles and doubles finishing probably worse in the class with only 3 rounds and 14 wall balls, Socs only a few reps shy of 5 rounds.

Looking forward to get a few more workouts here before heading back to London.

Shopping Training

Warm Up
200m run

Strength
10 x 3 Deadlift 60% 1RM (A:75kgs, S:50kgs)

WOD
5 rounds
15 Burpees
200m Farmers walk (2x20kg/15kg)

It’s been a while since I was in a session with deadlifts (other than the strength sessions) so it was nice to get some done today. I opted to go a bit heavier than 60% so I can get used to the weight and I was bang on. I could have gone a bit heavier maybe, but this one was alright. The WOD looked simple but I’ve learned my lesson and not get over confident.
I hate 5 rounds of anything. For some reason 5 rounds just sucks. 15 burpees were alright, so I figured the farmer’s walk would suck more. I was right. Grip was a huge limiting factor in that workout, but Andrew reminded us that it is just like going shopping. Unfortunately, Socs and I don’t do a lot of shopping and certainly not 30/40kgs worth of goods. I don’t think paper bags can handle that much weight. I finished just below the 22minute cap with 21m55s while Socs finished 23m15s. Day 3 done!

Level 3

Warm up
Run

Skills
Handstand

Strength
Hang Snatch 3 reps each set (A:50kgs, S:30kgs)

WOD
8 rounds
8 Burpees on slam ball
8 Slam balls (20kgs/15kgs)

Socs is back on Level 3 classes and she is kicking ass. She was able to keep up with the 19:30 boys and racked up a fair amount of time being inverted. As part of a deal with Tom and Andrew, so long as she doesn’t snatch anything less than 30kgs she can join the fun. Easy, did it 3 times as well just for the hell of it too.

So she was given the go ahead and off to the WOD. 15kgs slam ball? Fuck yeah, easy peasy, even finished before the 10 minute cap. There was a penalty of 400m run if you failed to hit the time, which I did maybe I should be the one on Level 2?.

Feeling good

Thursday (Nov 1, 2012)
Skills
Handstand progressions (wall, kipping, freestanding, one handed)
then
Tabata ring rows

WOD
4 rounds (12min cut off time)
50 double unders/25 attempts
10 burpees
21 slam balls (15kg)

Finished 3 rounds + 2 burpees (25 DU attempts). Double unders still a major goat, hated the slam balls.

Saturday (Nov 3, 2012)
Strength
Deadlift AMAP 80% 1RM (96kgs)
then
Weighted pull ups

WOD
Knees to elbows 1 2 3 4 5 6 7 8 9 10
Squat Clean Slam ball (15kg) 10 9 8 7 6 5 4 3 2 1

Finished a bit over 12 minutes (?). Managed to keep rest to a minimum particularly on the slam balls

Afterparty
50 burpees

Tuesday (Nov 6, 2012)
Skills
Run down of the basic Crossfit movements (actually managed to do 5 handstand push ups!)

Strength
5×10 Press (30kgs – had to push press starting on 3/4th set)

WOD
100 snatches 10 minute cap (35kgs)
EMOM do lateral burpees over bar (1,2,3….9)

Finished 42 snatches. Felt good about the snatches, hated the burpees.

Afterparty
Tabata ring rows