Another session at Crossfit London today, and for those who think that scaled workouts are a walk in the park, here’s what I brought home with me today after doing scaled pull-ups (i.e. less reps than originally prescribed and assisted by a blue band):
Well, that’s one way to remove callus…
Skill of the week: Handstands and Handstand Push ups; Progression: “Nose to Toes” and Handstand Push Ups with feet on the box
Skill: Double Unders
Strength: establish 1RM Snatch
5 Rounds —
3 Hang Power Snatch (30 kgs)
6 Pull Ups (blue band)
My “nose to toes” are still not as close to the wall as they should be, but maybe if I practice my forward roll and learn how to bail out of it properly then it can improve.
On my snatch, I have finally lifted that 35 kgs again! Having only done it once before, I have been doubting myself and even wondered if it really happened. But today Kat had added the weight in without letting me see it — the idea that I should “just lift” and not think too much of the weight. Result: 35 kg snatch! She did add in a few more (37.5 kgs) but that didn’t quite happen. A new snatch goal has been set!
The workout originally required 12 pull ups. On my first round I was kipping the reps even with the band and I got called out for that. So on my next reps, I could only string them into 2s and then just singles. Even then it was a struggle to do them strict and with the proper height. Hopefully my persistence tonight — and some continuous training — I can add to my 1 pull up and improve on any next WODs with strict pull ups. Finished 5 rounds at around 11:30 with blood on my hands, literally (see photo above).
Hobbled home after that, and I was seriously walking funny and very slowly. Did I mention that I still have a bad case of DOMs from Tuesday’s squats?
Coming from the long Easter weekend, I jumped straight into Crossfit today. What do I get for (mostly) being inactive all weekend? A killer metcon with one of my “favorites”: running. 400 meters of it.
Skill of the week: Handstands
Strength: Clean and Jerk (max weight at 37.5 kgs)
4 rounds of —
50 air squats
The workout seemed simple, but I knew the run would get to me. My plan was to make up for it by making my squats as efficient (and fast!) as possible. It was originally meant to be 6 rounds, but thankfully it was cut down to just 4 rounds, otherwise, I would have needed a full 30 minutes to finish it. I completed it last in the class at 15:59. I really must work on my running…
10 x 3 Power Clean @ 60% 1RM (A:50kgs, S:30kgs)
24 Sit ups
12 Box jumps
6 Sumo deadlift high pull (42.5kgs, 30kgs) Rx level 3
Socs and I signed up for today’s Level 2 class as we decided to try the 4 day a week training schedule. And given that we’ll be heading back to the motherland this weekend that means 4 consecutive days of working out. Fun.
We decided to alternate L2 and L3 classes to ease our way into this, but at the back of my mind I always thought we’d get close to L3 Rx weights anyway (so there you go Kat, you didn’t really force me…this time around).
Never liked SDHPs for some reason, but loved the programmed WOD. The numbers felt right so you just got your head down and did the work. I might have lost a bit of time on the sit ups as I was slipping on the mats a bit, and I might have over counted one round by 4 sit ups. I also split the SDHP on the middle rounds, which was stupid as I could easily do them unbroken. Like I said, I really don’t like them. Socs managed well despite losing time on the sit ups. She finished 11m15s, I finished 10m49s
Hang Snatch 3 reps each set (A:50kgs, S:30kgs)
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?.
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.