Forging Elite Fitness......

Resurrecting this from the dead.

I ended up doing more triathlons in 2017 so knocked the CrossFit on the head. Completed Ironman 70.30 Staffordshire last summer and a few smaller triathlons. Keen to give it a real go and lower my triathlon racing next season to 1 or 2 sprints to keep my hand in but see how the crossfit goes. Been back about 2 weeks, so will use this as a log. Will be making a real concentrated effort with nutrition shortly too.

Last nights Beginners session

Deadlift PVC tech
KB Deadlift 4 x 10 20kg's

Metcon 10 Mins AMRAP
10 KB Deadlifts 20kg's
10 Jumping Pull Ups
200m Row
10 Box Step Ups 30"

4 rounds
 
16 mile cycle Sunday absolutely freezing!

This morning:
WU
2 x 200m row
Goblet squats x 10 plus wall hold whilst partner completed the squats
4 x squat therapy
4 x air squat hold at the bottom

Strength 4 x 8 back squats @ 60kgs

Wod with a partner working 1 on 1 off 12 mins
12 calorie row
35 skips
6 burpees

This was my scaled version. 3 rounds completed
 
Thanks Fella! Loving it at the moment and will keep an eye on your log too.

Well 1 month down going twice a week so I’ve signed up to unlimited sessions now and aiming for 4 x a week.

Today’s 6.30am class:

WU
300m row
In pairs
10 bar only good mornings
Dead hang while partner completes
X 2
10 bar only deadlifts
Hollow rock hold while partner completes
X 2

4 x 7 Deadlifts with 3 sec pause at the bottom follow by 12 weighted step ups. Worked up to 80kgs, pause really killed it!

Metcon
2 rounds work 2 mins 1 min rest
200m Run into max lunges (I scaled, rest did front rack KB lunges)
200m run into max burpees (scaled, rest did over the box)
 
Todays Class

45 sec Work, 15 sec rest x 2 Rounds
Ass Bike
Bear Crawl
Face Pulls

Handstand Press Up skills, I can't do these so did some scaled work, piked eccentric pressups

Metcon in Pair, 1 on 1 off 16 mins
200m row into 1) 15 Jumping Pull Ups 2) 15 Sit Ups 3) 15 HR Push Ups

Been ROMWOD'ing every day and feeling much better for it too!
 
Went to barbell class last night

Warm Up rowing & snatch tech

Build to 1RM snatch balance a measly 30kg as my mobility is awful at the bottom. First time doing these so plenty to work on.

Build to heavy double snatch (power for me) got to 50kg but was roettt burnt out from the snatch balances.
 
WU was a pvc pipe game where you react to coaches instructions by moving left or right to catch the next pole plus tech work on push press.

5 x 5 push press finished at 50kg

Wod in pairs 1 on 1 off, 12 mins

10 wall balls
8 step ups
6 DB push Press

Got to 7 rounds and felt good, finally starting to feel better and more mobile, managed to touch my toes in a hamstring stretch which I don’t think I’ve done in years!
 
First time I’ve made 4 in a week, little things but it all adds up.

WU Row + bar only deadlift hang clean and STOH x 2 rounds

WOD in pairs 18 minutes split as you like

Weight was all at 40kg
20 Hang Cleans
20 STOH
20 Cals
30 etc
40 etc
50 etc

Split everything into 5 reps each on the bar and half the calories on rower. Got to 50 round and 20 hang cleans before we hit the time cap.

Deep burner!!
 
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