5 rounds (40 min cut off)
10 power cleans (115 lbs, 85 lbs)
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.
150 wall balls for time (9kgs/6kgs)
After party strength
6×4 power cleans (A:50kgs, S:30kgs)
Due to a limit of wall space and medicine balls (especially for the ladies) we went straight to the WOD in turns with the partner counting reps. I suggested Socs go first so I was in a better position to cheer her on. She hates wall balls, Karen on particular. I had to ‘no rep’ her a few times but she did ok considering her height disadvantage. She managed 123 reps before the 12 min cut off.
I managed to start of well I think with a good pace, but then my brain caught up with me and I started to over think things instead of just doing the work. I squeezed in at 11m38s. Worst time of the night I believe, but I think this my first time with Karen so I’m glad to have done it to get a baseline. Hoping for some improvements over the next few months!
So that was day 4. Pretty tiring, but I think we can bump up training a bit more now after this. But for now we’re glad to go on holiday for a few weeks.
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
Level 2 (Socs)
Negative ring dips, banded pull ups
Level 3 (Allan)
WOD movements see below
Turkish get up practice 16kgs KB
6×5 Push press @ 40kgs
5 Power cleans (A:50kgs, S:30kgs)
10 Front Squat
5 Push Jerk
20 Pull ups (10 for Socs)
90 second rest
When I saw that we were scheduled to do a hero WOD called Hammer, I wasn’t sure what weight I would be doing. I can do 60kgs (Rx weight) power cleans for 5 reps sure. I can do 10 front squats as well. 5 push jerks are also possible I believe. Even at 5 rounds I could probably do it. But not all 3 in one round, 5 times. It’s not called a hero WOD for nothing.
I figured, correctly, that 50kgs would be the Goldilocks zone and it was apparent on the strength session that I am in still need of a strength boost. As Tom pointed out, my technique/mechanics are good but I can still improve on my strength. It just hammered in (pun intended) my current mindset of getting the weight on and concentrate on that. I just need to remind myself every time I step in to the gym.
Although I do need to sort out my sore shoulders and arms in order to maximize my training effort. Might just book myself a massage this weekend.
The WOD was as nasty as I imagined. Most of us in the class agreed that the combination of movements lead to us struggling on the push jerks. With a time cap of 25 minutes, I managed to do 4 rounds + 2 push jerk (I was ready to die then) while Socs finished 5 rounds in 21m24s.
6×4 Snatch @65% (A:40kg, S:22.5kg)
10 minute AMRAP
7 Push ups (ring push up for Allan)
7 Power clean (5reps @ 60kg for Allan, 35kg for Socs)
I wasn’t quite sure I was happy to see the volume of the snatches considering my shoulders have had a beating last week. I was able to cleanly snatch the weight for the first 2 reps of each round but started failing on the 3rd or 4th one, there just wasn’t any stability/support on my shoulder muscles. Socs worked on her technique and light bulbs lit up as she starts to see the point of certain cues. Her snatches looked quite clean but just needs work on aggressiveness in my opinion.
It was the same story on handstands for me. I was happy that there was free handstand practice which I definitely need, but again the shoulders weren’t really 100%.
I think everyone agreed that this was a good WOD. Given that I only weight around 68kgs, anything in the region of 60kgs start to become heavy. It is all relative to bodyweight you see, I know I can never compete with the likes of Rich Froning or the firebreathers CrossFit London produces so I try to keep that into consideration when I look the whiteboard.
I’ve already decided to do 60kg power cleans, but Kat dropped a bomb and gave everyone a target of 10 rounds. For each unfinished round, we have to do 1 minute L-sit hang. Everyone had a bit of juggling with targets, weight and rep scheme to suit their levels and I was to target 9 rounds for the 7 ring push ups and 5 power cleans @60kg. Socs had to do the Rx 7/7 scheme and target 10 rounds. Fair enough. Off we go!
I managed to have a good pace all throughout and only had to shake off my arms a couple of times on the push ups and plough on with the heavy power cleans. By the end, both Socs and I had finished 8 rounds + 4 push ups.