3×3 Handstand push up
3RM weighted ring dips
21-18-15-12-9-6-3 Weighted Jumping squats (20kgs, 15kgs)
2-4-6-8-10-12-14 Strict Pull ups
Handstands, my favourite. Handstand push ups? Sure, why not. I worked on my deficit HSPUs but just barely able get out 3 reps, when I previously had done 5. All ok though, except for the weighted ring dips, where I maxed out at 16kgs when I previously had 28kgs). Have got a bit more to claw back then.
I thought the WOD was going to be horrible especially when Carolyn decided we add a bar behind our backs for the jumping squats. Socs and I started out well enough and the weighted jumping squats didn’t feel too bad, but as promised the pull ups started to add up. Socs managed to finish 11m44s while I ran out of time with the 12 minute cut-off with 4 pull ups to go. I decided from the very beginning to do proper strict pull ups but I ran out on the 2nd to last round and started to kip a bit. I was ok that I didn’t finish so long as I kept the kip to a minimum and with the volume of pull ups I am quite happy that I went this far.
1 min HSPU (for quality)
1 min Pull ups (for reps)
5×1 Heavy Snatch 45kgs
7 Push Jerk 40kgs
7 Box jumps
I came in early and I saw loads of work being done. I was scared, but I was able to formulate some sort of game plan for the hour to come. First strength session was just to get used to pushing and pulling my own body weight. Pleasantly surprised to bang out 5/6 hand stand push ups (with 2 abmats on the first round) but tapered off to 2/3 for the rest (even with Nick nicking one of my abmats on the later rounds…. see what I did there?). And pull up work was just that, get some volume training in.
I was looking forward to the snatch session and as I’ve never had the chance to work on heavy snatches I decided to incrementally increase the weight and ended up doing 45kgs. New PB! I think i could have gone a bit heavier and maybe pulled a 50kgs, but I’ll take 45!
I decided to go with Phil’s recommendation of 10kgs off my 1RM strict press. If it got heavy, I would just reset and chip away at the reps. It was only 10 minutes and 7 reps per round anyway. The weight was just about perfect, any heavier and shit would just hit the fan in terms of form and performance. I am still contemplating if I pushed as much as I could as I didn’t feel like dying (or crying) at any point and I was able to do dynamic box jumps to cycle the rounds quicker. I ended up with 7 full rounds with 7 push jerks.
First off, Count Up Day 4: I received news that it probably won’t be until May before I can apply for the visa, so I guess that means this might be just as long as the last time. I might end up not doing count ups everyday…maybe a weekly round up will do?
Now on to the workout:
Strength: Strict Pulls Ups on the minute, every minute for 10 minutes — Find a rep that you can sustain
5 Rounds for Time of —
10 Power Snatches (20 kgs)
10 Toes to Bar (Knees Up for me)
Clean and Jerk 1-1-1-1-1 (60kgs)
Pole dancing moves
15 minute AMRAP
Max pull ups (14,10,10,9,6)
Yes, as CrossFit promotes functional movements and can translate to the real world, Andrew decided some pole dancing was in order. Some of us now know we can potentially have a career in the pole dancing industry when things go bust. We did make up for it in the earlier session of clean and jerks. I was surprisingly able to clean 60kgs easily and only had a few issues with the jerk component but I think I can get that sorted with a few more tries. I think my goal of 80kgs power clean is definitely attainable.
The WOD was definitely horrible. I was chatting to a fellow Crossfitter recently noticing that we weren’t doing much squats in our WODS, so I guess we got what we asked for. I used to think that my squats were my strong point, but my legs started to feel like bricks after the second round as my hamstrings were feeling tight for the last few days. I managed to average 10 pull ups per round, which was my goal. I could have probably pushed a but more, but I’m still feeling weak on my elbows so I decided to take it relatively easy.