Coming from the long Easter weekend, I jumped straight into Crossfit today. What do I get for (mostly) being inactive all weekend? A killer metcon with one of my “favorites”: running. 400 meters of it.
Skill of the week: Handstands
Strength: Clean and Jerk (max weight at 37.5 kgs)
4 rounds of —
50 air squats
The workout seemed simple, but I knew the run would get to me. My plan was to make up for it by making my squats as efficient (and fast!) as possible. It was originally meant to be 6 rounds, but thankfully it was cut down to just 4 rounds, otherwise, I would have needed a full 30 minutes to finish it. I completed it last in the class at 15:59. I really must work on my running…
KB snatch and turkish get up techniques
Between 2 members (one working at a time) complete:
80 KB snatches
40 Turkish get ups
20 Minute AMRAP
5 Pull ups
5 Ring dips
The WOD should have been easy, low rep scheme body weight AMRAP. Even though it was 20 minutes, it should have been a good solid work. For some reason though I wasn’t in it, not even at 3-2-1 GO! I as very early (an hour early) and instead of warming up and getting excited as I always do, I just wanted to just lie down. I initially set my self a low goal of 10 rounds, I managed 13+1 rep which was consistent as I was down to 6/7 halfway through. I could have probably done 14 or 15 if I pushed a bit more.
I guess we all have those days, this was one of them. I was so out of it I was contemplating on skipping class today, worrying if it was the right decision. Then I checked my schedule and found out my class is tomorrow.
I remember the first time Allan made me use the “big boy” plates last year (1 each of the 15kg plates + 20kg bar), weeks into him teaching me the proper back squat form. I’ve PR’d a little higher than that since then but have stopped crossfit for a significant time that I don’t feel I can do my previous 70kg 1RM. However, I came in today wanting to find out.
Warm Up: 800m run + leg swings + arm circles + rollovers + wall squats
Strength: Squats 5 x 5
6 Rounds for Time —
20 air squats
6 Hand Stand Push Ups (3 wall walks for me)
This probably won’t happen again, so I must celebrate this extremely rare moment and brag to everyone that I BEAT ALLAN TODAY! 😀
5 mins Squats (135, 127)
4 mins Box Jumps (green box 52, blue box 53)
3 mins Lunges (51,74)
2 mins Pistol squats (26, 22)
1 min Jumping Squats (21,20)
Tabata Push Ups (20 secs on, 10 secs off)
Ladder Pull Ups (1 rep on the 1st minute, 2 on the 2nd and so on…for 10 minutes)
The idea is to count the number of reps done for each and the total for all is your “score” for the WOD. Yes, people, I beat Allan!! There really is no need to blog anything else is there? 😀
However, the point of the blog is to keep track of what I felt about the workout, so I will continue…. Continue reading
Today was my third consecutive workout…a first since I started Crossfit as I’ve always just planned for 3x a week. Allan has told me before that we should increase our workouts once we hit September for a month. Something about hitting our peak around the time we’re on our trip.
5 minutes of skip rope plus the usual suspects: leg swings, bootstrappers, rollovers, arm circles
Deadlift 3-3-3-3-3 (40kgs)
50 sit ups
50 double unders (150 singles)
50 walking lunges
Hollow Body Push Ups
Took it relatively easy on the deadlift as I wanted to make sure I had enough strength left for the WOD. Its daunting just thinking of the sheer number of reps that we had to do (yes, its less compared to other workouts, but still…). My plan was to go as fast as I could on the squats and the skip ropes as I knew that the lunges would get to me. Continue reading