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.

I am a dumbbell

Warm Up

3RM Squat 102.5kgs
Squat Clean Technique 60kgs

12 min AMRAP
Wall walk ladder (1,2,3,4 etc)
20 Mountain Climbers
20 Weighted Sit ups 20kgs

My right leg feels a bit unstable right now, I believe there is bit of tightness on my ITB which needs a bit of mobility work. I’ve been foam rolling it the last few days and it seems to be doing the trick. Hopefully it will get sorted before I do 13.1 of the CrossFit Games Open.

Despite that I was able to do 102.5kgs 3RM on the back squat, which is the theoretical levels I have prior to my holiday break. I still need a bit of work in pushing my bum back especially on the low bar back squat as I tend to be a bit vertical. Squat clean technique session was good and could have probably gone a bit higher as we only had to do 2 reps per set.

My goal for the WOD was supposed to be 4 rounds but I only managed to finish 3 rounds and 8 mountain climbers. I hit a massive wall on round 2 and had loads of ‘no rep’ on the weighted sit ups. I should have gone with a slam ball instead of the dumbbell. It was pain, literally, to get up with a dumbbell on the chest and I can still feel where the solid mass of rubber hit me on each rep. I know I could have done better on this one.

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.

Boracay Body Part 4: Pole Dancing

Clean and Jerk 1-1-1-1-1 (60kgs)

Pole dancing moves

15 minute AMRAP
50 Squats
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.