Boracay Body Part 30: Tearing it up

Warm Up
Star run

Strength
1×5 Heavy deadlift 100kgs 4 reps only

WOD
21-15-9
Snatch 30kgs
Pull ups
1 minute rest
10, 9, 8, …. 3, 2, 1
Thrusters 30kgs
Knees to elbows

Steve was on hand today to help out with the strength session for the deadlifts. It’s funny as he was teaching the same technique I’ve been using before, so I guess I was on the right track ever since. I am still fuzzy about the difference in mechanics between today’s approach vs Tom’s suggestion a few months back.

The WOD was another long one. Snatch pullup combination, a minutes rest and a reverse ladder of thrusters and knees to elbow to finish off. I was nursing my elbow a bit so I wasn’t able to push as much as I wanted. And after the 20 minute cap I finished the 5 thrusters on the ladder and a ripped callus. Every time in Kat’s class, luckily it was just a small one this time around.

Boracay Body Part 25: I could blame Alex

Warm up
Squat technique

Skills
Hand stand practice

WOD 1
1 minute AMRAP handstand push up + 400m row
40 second AMRAP handstand push up + 400m row
20 second AMRAP handstand push up + 400m row

WOD 2
Mini Fran
15-12-9
KB thruster 16kg
Pull up (strict-ish)

Finisher
50 Situps
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!

Boracay Body Part 9: SMMF

Warm Up
Mobility

Strength
Deadlift 2-2-2 (max at 110kgs)
Weighted pull-ups in between (20kgs)

WOD1
100 Burpees (8 minute cap)

WOD2
12 minute AMRAP
20 Walking Lunges
10 Knees to elbows

I got the title from Gym Jones, which meant Single Movement Mind Fuck. More on that later…

Deadlifts seem to be the order of the day recently and I managed to do a few sets of my previous 1RM so I am now quite curious as to what my 1RM is. But I would like a few more session at 110kgs just to cement the weight and technique before I go for a PB. I did weighted pull-ups with a 20kg kettlebell (one rep and an attempt for each set) to help get my strength back. I could have done kipping practices but am still taking care of my hands as we had knees to elbows for the WOD…. the second WOD that is.

The first WOD was horrible to say the least. 100 burpees in 8 minutes. I managed to do 77, making them as strict as possible and avoiding ‘sprawling’. I think I did alright. But then it was straight on to WOD #2. Nick’s reaction was classic “What? No rest?”. I believe Andrew’s point for the class was to prepare you for doing work after the feeling of being totally fucked up. 100 burpees (or 77 in my case) certainly fucks you up. I managed 6 rounds plus 4 knees to elbows.

Easy day

Warm-up
Hip mobility

Strength
Front Squat 3-3-3-3 (70kgs, 35kgs)
Ring Dip practice in between sets

Pre-WOD
4 Round Tabata skipping

WOD
4 Rounds
10 KB swings (24kgs, 16kgs)
15 Knees to elbow / Knee raises
20 Double Unders (or attempts)

It has been a while since we’ve done front squats (in fact, I don’t think we’ve done front squats since I joined Crossfit London UK). I guess the closest I got was doing squat cleans and I was able to do 65kgs then. So I guess this is a new personal best? 70kgs felt ok, I could have pushed a little more if it came to it but it might not be as clean as I would like it to be. We also did some ring dip practices and I got some pretty good techniques for the next time out.

Phillip decided to give us a break today and gave us an ‘easy workout’. It looked easy enough, but I new something in there might hurt. The 24kg swings was heavy but not too bad, it was the knees to elbows (KTE) and double unders that kicked me. I was doing ok with the knees to elbows at first, but around the 3rd round I was losing it and had a number of ‘no-reps’ on the last round. I was doing the KTEs somewhat strict on the first 2 rounds as I have been having problems controlling them on the way down in the past, I may have even managed one accidental toes to bar (which was the recommended movement). I definitely need to work on this one, but I am quite happy with this round.

I’ve also managed to string a few decent single unders during the pre-WOD and caught myself doing a few double unders during the WOD. Joy! I finished the WOD in 15:29 and Socs did it sub 15 minutes.

Electric Dreams

Skills
Push Jerk
3×3 warm-up sets
3×3 work sets (40kgs, 23kgs)

Pre WOD
2 rounds
10 Box jumps
10 KB swings (16kgs, 12kgs)
5 Knees to elbows
5 Burpees

WOD
Electric Dreams
15 min AMRAP
25 Box jumps
20 KB swings (24kgs, 16kgs)
15 Knees to elbows/Knee raises
10 Burpees

Until now, I can hear the song ‘Together in Electric Dreams’. I do hope that whoever reads this won’t be able to get it out of their heads as well.

For the skills session, I didn’t push as hard as I have for the past sessions 40kgs wasn’t too heavy. Socs could also have pushed more. I’m not sure if we were reserving ourselves for the WOD or for other reasons.

The pre-WOD was on a do it on your own pace but both Socs and I were cut short as we had to get going on the main WOD. I was dreading this one, the goal was to finish 3 rounds and for an AMRAP I thought that was a bit low. But the combination of exercises, rep schemes and weight it did make sense.

I was hoping to do the KB swings at 20kgs (lower prescribed rate) but alas there was none left. But I made a decision early on to do the work and with a good standard. I somewhat surprised myself with the pace I did and pulled a good 10 reps before putting the kettle bell down. The knees to elbows (KTEs) have been a weakness of mine so I tried as hard as I could to keep it clean and avoid losing control, I think I did a pretty good job. I too maintained that strict form on the burpees. I finished 2 rounds with 5 KB swings, I was hammered that I almost forgot the burpees on the second round. Good thing I had enough senses to go back and do it after 3 box jumps.

Socs did pretty well with 2 rounds plus 15 KB swings. At 16kgs (first for her) that was a good performance. Kudos to the strict form on her burpees as well.