To Infinity and Beyond!

Strict Press max reps at 90% 1RM (45kgs with 3/4 reps)

Clean and Jerk 6-6-6-6 (50kgs?)

AMRAP 15 minutes
Squat clean 1,2,3,4,5,6…. to infinity
30 Double Unders

As mentioned yesterday, I was back for more training and it was a good one! My arms currently hurt like hell.

Felt pretty good on the strict press and hopefully I can improve on my 50kgs 1RM soon. Still have no idea on my max clean and jerk so I always hover on the 40-60kgs mark depending on the rep scheme. I didn’t want to go overboard on the strength session as we had squat cleans in order for the WOD. Which was enjoyable, if I can call it that. Double unders was still a bane for me, took an awful long time on the first few rounds but I was able to string a good few reps together towards the end of the session. I remember thinking ‘holy shit I might exceed 10 in one set!’, then got caught up on 9 reps… damn it! I just have to remember to breathe and swing the ropes really hard from the onset next time.

New Year, New PRs

As I got ready to leave for the gym yesterday, I realized that I was about to have what would be the highlight of my day.  I had been stuck at home all day, barely even able to get a proper meal in because of all the work that needs to be done that I was welcoming stepping out and doing something to get my mind off work.  I think this helped keep me going at the gym, particularly since we were doing Crossfit Total as part of Ronin Crossfit‘s Live the Code Challenge.

Warm Up:  Skip rope 5 mins, bootstrappers, rollovers, leg swings, walking lunges

Crossfit Total
find your 1RM Back Squats
find your 1RM Press
find your 1RM Deadlift

I had prepared my workout journal beforehand and had my previous numbers on all three.  My goal was at least to achieve the same 1RM as I knew I hadn’t been working out religiously.  It took us more than an hour to finish as I think everyone was cheering each other on and pushing them to get their best numbers — I certainly saw Aoife and Niamh push their limits and its always nice to see ladies working hard.

I was very happy with the numbers I got as I have maintained and exceed my previous PRs 🙂  The one thing that scares me now  is that since I’ve gone to relatively high numbers, it will be more and more difficult to increase that load.  But, I’ll take in stride.  I’ll take what I can get.

Here are my previous and current 1RMs :

Back Squat — in July 2011 this was 60kg, last night this changed to 65kg  (with Jody prematurely bailing me out on my first attempt haha! I know where its coming from, appreciate the help 🙂 )

Press — in September 2011 I got a 30kg PR, this stays the same (30kg).  Not bad for a real weakness.

Deadlift — in December 2011 this was 70kg, last night this changed to 75kg.  Suffice to say a bit of dizziness ensued immediately afterwards, but still stoked about it

Hanging in there

I went back to the box yesterday after around a month hiatus. I was a little hesitant to go straight into a normal class so I opted to go to the Strength class and test myself out at my own pace. I didn’t want to go for PBs (personal best) or do technical lifts so I kept it simple. So here are the results:

Overhead Press: 3×5 (max 40kgs)
Front Squat: 3×5 (max 60kgs)
Deadlift: 3×5 (max 70kgs)
Weighted dips: 3 sets of 1-2 reps with 16kg
Weighted pull-ups: 3 sets of 1-2 reps with 16kg

The press was surprisingly ok, but the front squat I felt a tightness on my left hamstring so I decided to take it easy from this point. The deadlifts felt easy but I still have to remember the cues with the technique. The most disappointing of all was the dips and pull-ups, struggling just to get one. So it’s back to the drawing board.

Fight back

400m run

Medicine Ball cleans

2x 400m run

Find 1RM Press (45kgs-4reps, 50kgs no rep)

5 rounds, 3 min AMRAP, 1min rest in between rounds
3 Power Clean (45kgs)
6 Push Ups
9 Squats

The last WOD left me in a bad state. I may have had a mild concussion and took it easy for the past week. I’m still not feeling 100% but after today’s workout I am feeling positive. Continue reading

Catching Up

I’ve been lazy and didn’t blog about my last two workouts.  I need to do it today, otherwise I’m making it three unblogged workouts and next thing you know, I won’t be blogging at all!  So…here are the last three workouts in order (I hope I remember them right)

Warm Up Sessions for all three:
Mix of runs, wall squats, back extensions, dislocates and leg swings


Skill:  Power Cleans
WOD:  5 rounds of —
Max Push Ups (10 reps min)
Max Pull Ups (4 reps min, blue band)
200m sprint
“Finisher”: 1500m row (per team)


Skill: Handstand holds
Strength:  Squat Clean (30 kg)
WOD: 7 minutes AMRAP —
7 hang power cleans (15 kg)
10m handstand walk

S-WOD (Strength WOD)
Deadlift 3,3,3,3 (55kg)
Strict Press 3,3,3,3,3 (25kg x 3, 27.5kg, 30 kg)

It really is different if you don’t blog everyday, I feel compelled to write down everything I thought pre, during and post workouts…but I won’t.  Otherwise, even Allan would get bored reading it.  I will instead list down the major thoughts I had for these workouts: Continue reading