No no rep

13.4 Crossfit Games Open
7 minutes
3-6-9-12-15….
Clean and jerk 135#
Toes to bar

When I heard couplet, I was excited. When I heard clean and jerk, I was happy. When I heard toes to bar, I was good to go. This looked like an easy one, or at least more manageable. I was comfortable with clean and jerk, and while it has been a while since I’ve done toes to bar I had that skill in my bag somewhere.

So off I went to my good friends at Crossfit Insurrecto and jammed with them. I went head to head with one of their guys, but kept to my own game plan and worried about myself. I had to do singles as 136lbs gets heavy quickly for me, but decided to get back to the bar quickly. The cycle could have been better I think, but I’m not to worried about it. I lost my rhythm on the toes to bar and could only string 3 at a time.

We also had a bit of a bar malfunction and had to switch bars losing a few seconds towards the end. I ended up with 46 reps which was 14 shy of my goal. Not great but not bad I think. At least I had no ‘no rep’ and kept my head down and did the work. One more to go.

Winter WOD

There was a bit of snow in London yesterday.  Though its all melted away today, the winter chill remains.  Nothing like a WOD to fight the cold — although I was feeling a little out of it before the workout.  I blame it all on my scarf — anyone else feel a bit choked while wearing scarves?  I always tie ’em up loosely, but somehow they still don’t feel that comfortable.  Five years of experiencing winter means that I don’t always feel like passing out, but I still do every now and then.

All of it went away when the clock hit 1930 though, thankfully, as it was time for the workout.

Socs
Strength: 
Overhead Squats 30 kgs
WOD:
4 min AMRAP —
7 KB snatch right arm (12 kgs)
7 KB snatch left arm (12 kgs)
7 knees to chest

and

1 minute max burpees

3x (total of 15 mins work)

Allan
Strength:
Snatch 3×3(45 kgs)
Front Squat as many reps as possible (57.5 kgs, 16 reps)

WOD:
10 min AMRAP
7 TTB
14 KB swings – strictly vertical (24kgs)

My workout was a lot like my last one from Saturday, 7 KB snatches each arm less the pull ups this time so I thought I would get close to my 6+ rounds.  I knew topping that would be tough as there are burpees sandwiched between each 4 minute effort.  As expected, those burpees made everything twice as hard.  I had to focus on hips for the snatch and a bit for the burpees so I could get up properly so that really wore me out.  I’m happy to report though that was used to be knees up are now almost Knees to Chest — progress!  I completed 6 rounds + 9 KB snatches (one more KB than last Saturday) and a 13, 11 and 12 burpees respectively.

Also, about two weeks ago I failed to do one 35kg overhead squat, and today I did 3 sets of 2 reps at 30kgs.  If we had incremental weights I think I would’ve gotten that 35kgs this time.

Allan’s shoulders have been giving him problems for the past 2 days and it nearly stopped him attending tonight’s session.  He’s recovered a bit more though, completing 5 rounds on the WOD…and he seems pretty happy with it considering his condition.

Technique and rhythm

Warm up
Star Run

Skill/Strength
Front squat drills (using poles and PVC)
5×3 Front Squat (max 70kgs)

WOD
12 Minute AMRAP
12 Wall balls
12 Toes to bar
100m med ball run every 2 minutes

I was quite tempted to sit this one out as work was starting to get in the way and but fortunately I decided to suck it up and just go. Everything in CrossFit can be scaled anyway. Thankfully it was a relatively straightforward session and I got quite a lot out of it.

Front squats have always been a good move for me as it is a final component of my favourite movement the clean. I just find standing tall on the rack position very appealing. We focused on elbows, chest up, knees out and weight on heels througout the movement and I was quite happy to do 70kgs for a 3RM (I’m not quite sure if this is an accurate figure but I don’t have any record of 3RM for a front squat, my 1RM is 85kgs). Technique-wise it felt good so I can look forward to pushing it a bit more next time.

The WOD looked relatively straightforward, I don’t want to say easy haha, and I set myself a goal of 4 or 5 rounds. First 2 minutes went by well as I was able to start my second round. Then for some reason it all came apart after the med ball run. Running with a medicine ball screwed my rhythm up a bit and I lost the technique on the toes to bar and wussed out on the wall balls. It was a bit disappointing, in hindsight, that I can string 8 wall balls if I just concentrate instead of doing 4 crappy ones a set. I did manage a decent last set and banged out 4 rounds + 4 reps. Good session overall in terms of effort and great takeaway in terms of knowledge.

I am Paleo. I don’t eat sandwiches

Skills
Squat session
Boston Test of KB swings + goblet squats (starting at 6 reps each movement, do prescribed reps on the minute. add 1 rep each movement every minute)
Handstand drills
400m run

WOD
400m run
30 push ups
400m run
20 ring dips
400m run
10 handstand push ups
400m run

Post WOD
Pigeon-Ninja stretch
Accumulate 50 toes to bar

I was a bit early, and apprehensive, coming back to the gym after holidays but the weather was nice and I had nothing better to do. When Sally mentioned a sandwich of 400m runs, I figured a run at the start and end won’t be too bad. Then I realized it meant a sandwich of runs in between the push ups, dips and handstand push ups! That’s a Big Mac!

But I carried on making sure all the movements were strict and full range. I was lagging on the first run but managed a good pace in the middle runs. I was able to string the ring dips nicely but took my sweet time on the hand stand push ups. By the end I could only do negatives, and should have probably kept on banging out negatives or kipping it instead of trying to recover to bring out a decent time. I think I did ok considering.

I was sporting my Crossfit Insurrecto shirt, unfortunately did not have time to take a picture to share with the folks back home. Next time guys! Send me one of the new shirts, they look awesome! Add a Philippine flag in there to represent haha!

Boracay Body Part 22: Turks

Warm Up
Turkish Get-up technique

Strength
Squat Clean max 70kg

WOD
15 minute AMRAP
400m run
14 Turkish get-up 12kgs
9 Toes to bar

Cleans are probably my favorite lifts and I was glad that it was up on the board today. I just checked my notes and my 1RM for squat cleans is currently at 75kgs, and I managed to do 70kgs multiple times today even with a small ankle issue. Things are looking up!

I was also looking forward to actually doing turkish get-ups in a WOD. It is quite a technical move and I enjoy stuff like that. I tried doing 16Kgs before the workout started but deemed it too heavy. I knew I was going to have problems with the run so I decided to go 12kgs which wasn’t too bad. I was able to bang the 9 toes to bar in one go and at a good pace too. But in the end I only managed 2 rounds even, a run and a few get-ups behind the average.