24 hour gym

5/3/1+ Press 105# @ 5 (pull ups in between)
5/3/1+ Squat 245# @ 3

Olympic Lifting
Clean and Jerk practice 60kgs

I decided to get a 5 visit pass to Eclipse 24/7 gym here in Shaw as it is the closest facility to where I’m staying which would suit my needs best. I wasn’t really sure what the vibe was of the place, for sure it wasn’t a normal ‘globo gym’ nor was it a ‘bakal gym’ or a Crossfit facility. But they did have loads of power cages, kettlebells and an area for Olympic lifting/metcon.

I loved the fact that were around 6 or more power racks that you could press, bench press or squat in and I think I would be using those a lot. I do think that their pins needed a bit more improvement as I wasn’t sure if I was in the hooks or not. Their lifting bars felt that the knurling has almost gone, maybe it was just the sweat beading off me (no air conditioning unit that I could see, although it didn’t feel stuffy at all).

I still managed to do more than expected on my lifts and managed to up my estimated 1RM numbers, even though I had to convert kilograms to pounds.

I decided to give the ‘Olympic lifting area’ a go. I got confused here as their bumper plates seemed to be in kgs, while their non Olymic plates were in pounds. It would have been better if things were consistent (I don’t mind lbs vs kgs, so long as they stick to one system). At first I was hesitant to drop the bar, as I felt I was already standing out being the only guy doing Olympic lifts (with my near new Reebok CrossFit Oly shoes). But as I got tired, I dumped the bars and nobody was alarmed or anything which is a good sign. One thing I wasn’t comfortable with was there were a couple of guys lounging around real close to me yapping about something or other while I was doing the lifts which is quite distracting. I’m still not sure how I can do metcons in the area with folks going about their business around me and not aware of what I’m doing, health and safety and all.

In any case it was a good first session and it is a huge bonus that they do operate 24/7 as I have a bit of leeway in terms of scheduling my gym session.

Two magic letters

01 Feb
Warm Up

Hip mobility work

6×3 Power Cleans @70% 1RM (A:52.5kgs, S:30kgs)
Kipping ring dips or 1RM weighted

50 Thrusters (A:42.5kgs, S:25kgs)
40 Hang power cleans
30 Box jumps
20 Ring dips

When I first saw the WOD on the board I wasn’t particularly chuffed about it. The sheer numbers and weight involved was mind-boggling. But then I just reminded myself that the only way to improve was to get down to it and do the work. So I loaded the bar with the Rx weight of 42.5kgs and went for it. It was a suck fest and felt the dumplings we had for lunch trying to make a comeback around the 40th thrusters. But I soldiered on and chipped away straight on to the hang power cleans. Then I realized everyone was miles ahead and were either on the box jumps, or ring dips or finished. I didn’t let that get me down and just kept a decent pace of work, never stopped more than I should on the box jumps and broke down the ring dips into 5s then 3s and 2s. I finished in 15m13s which was surprisingly good! I was happy about that! Socs did better at 12m42s.

02 Feb
Strength Session

3×3 Press
3×3 Squat

Weighted pull ups
Ring dips/dumbell reverse flyes
Barbell roll outs/single leg deadlifts

This time I did not mess up the numbers and was successfully able to press 45kgs for 5 reps on the last set as well as 100kgs for 5 reps on the squat. Happy days. As usual there were all the accessory workouts to get our strength up. Looking forward to getting bigger numbers up soon.

Seemed a bit light

I’ve decided to dedicate my Saturday noon for a bit of strength session at CrossFit London UK and I’ve decided to use Wendler’s 5-3-1 programming as it fits nicely with the program and timing of the Saturday class.

The session looked like this:
Upper body
Press (5-5-5+ increasing weight)
Pull-ups between all sets

Assistance movements
50x diamond grip push-ups
50x Meadow’s row (per arm)

Lower Body
Squat (5-5-5+ increasing weight)

Assistance movements
50x Med ball sit-up/throws (partner assisted)
25x Razor curls from kneeling (partner assisted)

Pretty straightforward right? I sorted out all my prescribed weight for all movements (press, squat, bench press and deadlift) based on my 1RM. I managed to go through the press sessions well enough doing 32.5kgs, 37.5kgs then 42.5 kgs (for 8 reps). But then somehow things got confusing for the squat. I knew I had to do 93.5kgs on my last set for a minimum of 5 reps and I was a bit anxious on that as my 1RM is only 110kgs.

For some reason, when I loaded 45.5kgs on the first and 52.5kgs on the second set it did not occur to me that the numbers didn’t add up. They felt a bit light! I realized then that I was looking at my bench press numbers and wasted the 2 sets. I just decided to put 90kgs on the bar and see where that went. I managed to do 6 reps. I am now considering redoing the entire phase for squats or moving on to the next round (3×3 but heavier). I don’t want to complicate things more (I can’t even read my own programming correctly!) but I don’t want to waste my time either, so we’ll see on the next couple of weeks.

Strength Saturday

It was a different session for me this Saturday as I booked for a dedicated strength session instead of the normal CrossFit WOD class. It was a good chance to just do lifting and it felt good to do some bench pressing, which I haven’t done in ages.

Upper body push
3×5 Bench Press 60kgs (with 5 ‘feet raised’ ring rows between each set)

Assistance movements for upper body:
Pendlay row (2 second pause at the top)
Single kettlebell strict press (each arms)

Lower body
3×5 Deadlift 90kgs (with stiff legged “box” jumps between each set)

Assistance movements for lower body
5 rounds
20 kettlebell swings (Russian style) 28kgs
1x each of the TTB complexes (TTB-left knee to right elbow-TTB-right knee to left elbow-TTB-left windscreen wiper-TTB-left windscreen wiper)

As this was the first time we did the class, everything is still experimental and some of the rep schemes may not have been followed strictly. I think I might have done more than 3 sets on the deadlift, but I was quite comfortable in 90kgs. At least now I know I can probably do 90kgs on WODs if needed. I think we only managed to do 2 or 3 rounds on the KB/TTB complexes. I had a go at the 32kgs swing and it was ok for a low rep scheme and not an American swing just yet. I’ve downloaded the 5/3/1 strength program ebook and I’ll see how I can incorporate that into the Saturday sessions.


Warm up
50 burpees in 2:30 challenge

Press 5×3 (42.5kgs)
Power Snatch 5×3 (35kgs)

15 minute AMRAP
15 KB Thrusters (2x 16kgs)
20 KB Lunges

Despite having already done and posted the results for the burpee challenge, I was encouraged to do it again. I had no particular reason to not do it so I decided just to have a go at it, and thankfully I managed to do 2:17 (although I could always argue that it took me at least a couple of seconds to recover and look at the clock). Quite a huge jump from the previous 2:31. It had an adverse effect on the rest of the session though.

I only managed to do 2 reps on the press, due to the burpees and my shoulders getting fried as well from last Tuesday’s thrusters. Snatches was a bit better this time around and I could have probably even gone up to 37.5kgs. But I was still recovering from the burpees.

Then we went on to 15 minute AMRAP for the WOD, where the other classes only had 12 minutes. That’s because the 7:30pm class is special and that we get a chance to finish what we started. Not that anybody finished in our class. I only managed to do 2 rounds and 7 thrusters, but I stuck with the heavy weight and was relatively happy with what I got out of the session.