13.5 Crossfit games open
4 minute AMRAP
15 Thrusters 100#
15 Chest to bar pull ups
This might have been actually worse in the Philippines. It’s scorching hot here, which gives me an excuse to do a Cian (do a workout without a shirt). That probably had no bearing as I only managed to do 49 reps total. I would have preferred to do more than 50, which was my goal. I managed to do 10 then 5 thrusters and broke up the pull ups into 3s I think. Then it was a bit of a pain to pick up the bar and do the thrusters, but a voice inside me reminded me that it’s only 4 minutes which gave me time to do a few more pull ups.
Took me about 45 minutes to recover, and I almost puked a few times but managed to keep things together. It was a fun 5 weeks of the games. Looking forward to more of these types of competition and push myself more. Better yet, I’m looking forward to the piss off next week! That is going to be fun, especially with jetlag..
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.
Walking OH lunges (forward and back)
Push Jerk 5×3 (50kgs)
Power Snatch 5×5 (40kgs)
Right, Fran… but before that we had some push jerks and snatches to go through. 50kgs on the jerk felt surprisingly easy, which was the recommended weight. I could have probably gone a bit higher but figured 50kgs was a good number to start off with. The snatches were a bit different though as I couldn’t dial in the technique this time around, did ok but not spectacular.
Then we had a few minutes fluffing about before Fran. The infamous Fran. It’s been a while since I did it and I think I sucked. This time I think I did a better job. I believe I managed to do it in around 10-11minutes, I was in pain for a minute after finishing it so couldn’t really look at the clock. I think I might be able to do it Rx next time around and looking forward to it. Huge thanks to Tom and the rest of the gang for cheering me on to get on the bar. It was uncomfortable but I’m starting to see again where I can push and where I’m just being a wuss.
1×5 Heavy deadlift 100kgs 4 reps only
1 minute rest
10, 9, 8, …. 3, 2, 1
Knees to elbows
Steve was on hand today to help out with the strength session for the deadlifts. It’s funny as he was teaching the same technique I’ve been using before, so I guess I was on the right track ever since. I am still fuzzy about the difference in mechanics between today’s approach vs Tom’s suggestion a few months back.
The WOD was another long one. Snatch pullup combination, a minutes rest and a reverse ladder of thrusters and knees to elbow to finish off. I was nursing my elbow a bit so I wasn’t able to push as much as I wanted. And after the 20 minute cap I finished the 5 thrusters on the ladder and a ripped callus. Every time in Kat’s class, luckily it was just a small one this time around.
I have two weeks left for Ronin’s Live the Code challenge (this week plus next) and they’re asking how I’ve been keeping up…to be honest, its not as good as it should be. My training happens 3x a week at best, at one point a week went by without a workout. My diet was okay on the first week, but after that it went it downhill and the food logs have completely vanished as well.
I knew coming in that I would find it difficult as it started at a particularly challenging time at work…yes, that’s my excuse. However, I did tell myself that my goals are “simple” enough that I should be able to reach them at the end of week 6. Today’s WOD should give me an idea of how I’m doing, as it’s very similar to Fran.