Jesters* Crossfit Journey

Tuesday we got to do more shoulders!

4:00 AMRAP

6 x Down Ups
12 x Overhead Squats (20Kg)

Nice little warmup and kept it slow and steady and posted 3 rounds 6 reps.

Snatch singles for efficiency
E2MOM

5 - 4 - 3 - 2 - 1 - 2 - 3 - 4 - 5

50% - 60% - 70% - 80% - 90% - 80% - 70% - 60% - 50%

Really enjoyed this, it has been a while since I have done some heavy snatch so to get back under the bar was good. My weights went 42.5/52.5/60/67.5/75Kg. 75Kg has been the heaviest I have snatched in about 3/4 months and it did feel solid.

WOD 15:00

21 - 18 - 15 - 12 - 9 - 6 - 3

Shoulders to Overhead (52.5Kg)
Box Jumps (24")

So happy to see shoulders to overhead again....

Worked my tail off and split the reps in the rounds 21/18/15/12 for the shoulders to overhead then went unbroken for the last 3 sets. Posted a time of 10:17 which I was very happy with.

The burn is real in the shoulders, turns out the next morning was a tough one for the shoulders upon waking up!
 
Today was a familiar format to what we have been doing recently.

EMOM 32:00

1. 10 x Ring Dips
2. 12 x Box Overs
3. 15 x Cal Row
4. 5 x Chest to Bar - 10 x Lunges (22.5Kg Each Arm)

The box overs and the row were all completed with no major issues. I managed one set of 10 ring dips then scaled it back to 6/7 reps and concentrated on getting the technique spot on as it will improve my ring muscle ups. The I scaled the chest to bar section, to 30 seconds of butterfly chest to bar practice as it is a weakness at the moment. I can do kipping, but that is slow and quite inefficient. But I was stringing together sets of 4 and getting 6/7 reps in the 30 seconds.

A good workout and hard work. Definitely made some progress today.
 
Grindy day, working on some more weaknesses!

WOD1 12:00
4 Rounds

15 x Wallballs
10 x Pistol Squats (Each Leg)

Got to practice pistols....hurray! Took them slow and steady and finished in 11:27. Definitely feel as if they are getting better!

WOD2 18:00

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

Thrusters (45Kg)
Pullups
Dumbell Snatches (22.5Kg)

This wasn't very fun. Was beginning to hate life half way through round 8! Kept doing thrusters and pullups unbroken while dumbells were broken up every so often. Finished in 14:25!

EMOM 6:00

1. 10 x Situps / 10 x Hollow Rocks
2. 7 x Toes to Bar / 3 x Candlesticks

All the ab work. Finished each round ok, but definitely had a sore core at the end!

Night shift tonight and I will probably be watching the live 18.5 announcement to cast my vote!
 
Sunday 18.5

7:00
Ascending ladder - 3's

Thrusters (45Kg)
Chest to Bar

3 - 6 - 9 - 12 etc

As always, these workouts are just all out and hurt so bad. Went unbroken until the round of 12's and split thrusters into 6/6 and C2B into 3's. Then the round of 15 is where it smashes into you like a train, Thrusters in 5/5/5 and forearms died so C2B became singles. Hit 88 reps in total just 2 short of finishing the round of 15.

Happy with that, I really wanted to get to the 18's but my C2B efficiency isn't that great at the moment. Something to keep working on for next year.

So the Open is done and dusted, plenty to improve on. Excited for the next years training.
 
Today was a good session. Back with some strength!

6 x 3 Back Squat @ 85%
Every 3:00

Looks like we might be going back cycling to some strength which is good. Started off at 120Kg for 2 rounds then upped it to 125Kg for the last 4. So just between my 80-85%. Reps felt good, but still a good push in the last round or 2!

WOD 20:00

3 Rounds

12 x Burpee
48 x Double Under
12 x Hang Power Clean (60Kg)
24 x Toes to Bar

Really enjoyed this workout, the main sticking point was the toes to bar. But like the cleans I broke them up from the start 4/4/4 with the cleans and 5/5/5/5/4 with the toes to bar. Started to fail in the last round at around 14 reps of the TTB so ended up switching to singles to finish in 16:51.

Felt like I was moving well, and happy with my time. The forearm pump was crazy, especially after 18.5 yesterday, it feels like they are the biggest muscles in my body at the moment!
 
Worked hard today!

6 x 5 Touch + Go - Power Clean --> Push Jerk @ 70/80%
Every 1:30

This was a tough one, I was a few kg's off my 70% at 70Kg but it was more than enough to have me working very hard. Got every rep but it was tough in the last 2 rounds.

WOD1 12:00
3 Rounds

20 x Box Jumps
20 x Wallballs
20 x Shoulders to Overhead (42.5Kg)

3:00 Rest

WOD2 12:00
3 Rounds

20 x Box Overs
20 x Burpee over Bar
20 x Hang Power Clean

Yes this was horrible, especially WOD 2 after the ever so gracious 3 minutes rest. Finished WOD1 in 11:09 but it wasn't easy and WOD2 destroyed my will to live on the burpees, hit 2 rounds and 11 reps and the burpees really were what slowed me down. It is all about building that engine slowly but surely.

So with all the scores in for the Open I have my final placings. Obviously a bit of a struggle in weeks 1 and 2 getting over illness and it definitely impacted me. So in Europe I was 5,606/21,219 and in the World 70,922/227,591. So for next year I would like to aim to go sub 4000 in Europe.
 
Thanks mate!

Yesterday was quite a technical day. Really enjoyed it.

5 x 5 Overhead Squat @ 70/80%
Every 2:30

Did the first 2 sets at 70Kg and settled into the movement well, then popped the weight up to 75Kg for the last 3. So close to my 80% and happy with that.

WOD 18:00

10 x Snatch (70Kg)
40 x Air Squats
15 x Kettlebell Swings (32Kg)
8 x Snatch
40 x Air Squat
15 x KBS
6 x Snatch
40 x Air Squat
15 x KBS
4 x Snatch
40 x Air Squat
15 x KBS
2 x Snatch

The movement was a full snatch only, and 70Kg for those amounts of reps would have been too much for me so I scaled it back to 60Kg snatches and worked through. It turns out if you do a load of air squats then try and snatch again your technique gets wobbly! But I only missed one snatch, my reps felt good under fatigue but hit cap with 61 reps left. Always enjoy getting some time to drill technique.
 
Resting today but yesterday pushed hard.

4 x 7 Hook Grip/Touch & Go Deadlift @ 60/70%
2:30

My confidence in this movement is slowly growing but I started off the first set quite conservative and to make sure I was warmed up ok. My sets went 110/120/125/130 all reps completed hook grip and touch and go. The last set was just shy of 80% off my 1RM so I feel like I should test that very soon to see what I am now capable of.

WOD 25:00
5 Rounds

50 x Wallballs
20 x Situps
10 x Strict Pullups

This was a heck of a workout. Having to maintain 5 minute rounds to even hold a chance of finishing was the order of the game. The wallballs were all a mental game, breaking the reps up from the start while controlling the rest to short periods was essential. Situps were for getting your breath back before the pullups. I managed to finish in 24:13 and was properly spent after it.

Went to do some ring muscle ups after but on the first attempt my right calf cramped hard and seemed to ripple beneath my skin, it looked really quite odd. So now the temperatures are starting to rise I need to make sure I have ample electrolytes in my system in and around training to make sure this doesn't happen again. With that in mind High 5 zero tabs have been ordered to help!
 
Back to Hero WOD Saturdays!

Today was...

Lumberjack 20

30:00

20 x Deadlift (120Kg)
400m Run
20 x Kettlebell Swings (32Kg)
400m Run
20 x Overhead Squat (52.5Kg)
400m Run
20 x Burpees
400m Run
20 x Chest to Bars
400m Run
20 x Box Jumps (24")
400m Run
20 x Dumbell Squat Cleans (2 x 22.5Kg)
400m Run

Originally after finishing this workout I felt quite unhappy with my performance. I managed to finish in 28:19. But after checking my last time for this workout (28th Dec 2017 - Page 12) I realised that I in actual fact destroyed my time from 3 months ago. Previous time was 34:05. So nearly 6 minutes faster.

The reason I felt as if I did worse is that the time cap was lowered from 40:00 to 30:00 this time around, with so little time left before hitting cap this time I fooled myself into believing I did worse. A very good reason to keep track of your workouts.

Still a very difficult workout that doesn't play to my strengths but it seems I am improving so definitely over the moon with that.

Hit a set of 4 unbroken ring muscle ups after the session, followed by an unbroken 3. Keep practicing.
 
Thanks pal. Keep it up also, your progress is looking good.

So we are into Rainhill Trials week, I will be off to Manchester on Saturday before competing for the very first time Sunday. Very much looking forward to it.

Today was a good day of training.

6 x 4 Bench Press @ 85%
Every 2:30

This was good today! Did the first 2 sets at 80Kg, then my partner snuck another 5Kg on the bar without me noticing at first! So I did the last 4 at 85Kg. Really need to attempt a 1RM again as doing sets of 4 only 5Kg below my current RM is silly!

3 x 12 Push Press @ 60%
Every 2:30

Did all 3 sets at 60kg, very happy and all the reps were smooth and controlled.

WOD 20:00
EMOM

1. 15 x Wallballs (20lb)
2. 20 x Double Unders + 7 x Toes to Bar
3. 10 x Burpee Box Jumps (24")
4. Rest

Athlete RX = No Rest Minute

So went for the athlete RX. It went well, scaled back the burpee box jumps to 8 reps after the first round to give myself 20 seconds between them and the wallballs. Otherwise kept unbroken wallballs and DU + TTB through the 20 minutes. With hindsight maybe I should have just gone for all 10 of the burpee box jumps but after coming off a night shift this morning I wanted to not push too hard.
 
Another consistent session today.

Over Head Squats @ 20Kg - To "Bring sally up....bring sally down"

3 minutes of horror. But at least the shoulders got warm before our complex.

15:00 To Set a Max Load

1 x Snatch
2 x Hang Snatch
5 x Overhead Squat

Enjoyed this complex, 4 lifts in total for me 40/50/60/70Kg. The last 2 OHS on the 70Kg were hard, felt as though my back and shoulder muscles were all firing off to keep the load stable. But made it and definitely happy with the weight.

WOD 12:00 AMRAP

12 x Pistol Squats (6 Each Leg)
24 x One Arm Russian Kettlebell Swings (32Kg - 12 x Each Arm)

Oh pistols, these were a struggle after the first round for me. Legs felt tight and tired. One arm swings were done unbroken and are fine for me. Completed 3 rounds and 8 reps. Not amazing but keep grinding the pistols until they become ..... bareable!

Then had my monthly treatment with the Sports Therapist. Legs got absolutely blasted with massage and cupping. So they should feel spot on for the weekend!
 
Popped in for my final training session before Rainhill.

EMOM 10:00

1. 20 sec Chin over Bar Hold --> 10 sec Deadhang
2. 30 sec Banded Plank

This was made so much harder by the banded plank hold. Having a green band across your back held between both hands, really forces your shoulders down, so you have to keep them active to hold the plank.

20:00 Team WOD

I go , You go

3 x Snatch (52.5Kg)
15 x Hollow Rocks
30 x Double Unders
3 x Snatch (52.5Kg)

ARX - 70Kg Snatch

I really wanted to do 70Kg snatches but thinking of the weekend I went with touch and go snatch at 52.5Kg. Moved well and happy, now to pack and get hyped for Sunday!
 
booyaka said:
Hope it's gone well today - a few guys from our gym are down there competing! (Probably see them in black and gold hoodies - Dymanic Athlete Program )
Click to expand...

Yea I saw some of those hoodies around! It went well, I enjoyed my first experience on the competition floor. Learned so much and have loads to work on.

So went up to Manchester Saturday morning, stayed with my fiancees sister, had a good nights rest ready for Sunday.

Arrived just after 8am to get the Athlete briefing at 8:45. While knowing I wasn't hitting the floor until 11am.

WOD1 - Set max load for the complex.
5:00

1 x Cluster
2 x Thruster

3:00 Rest

WOD2
3:00

15 x Toes to Bar
12 x Front Squats (60Kg)
15 x Cal Row

Really enjoyed these 2 workouts, the complex at the start is effectively setting a 3RM thruster which coming into this comp mine was 85Kg. Decided to open with 80Kg, nailed it and felt easy. Second lift I went for it, stuck 90Kg on and hit that, again felt pretty easy. But happy with the PB I took the last 3 minutes of the 5 to rest and get ready for WOD2. Finished 21/55 for the complex.

WOD2 was a straight sprint. I will link the video below. I hit 1:30 with a slight wobble on the very first front squat, which cost me a good few seconds. Fastest time was 1:08 and even though I was barely 22 seconds off this it was only good enough for 41/55!


WOD3
8:00

450m Row
600m Run
750m Row

I knew this one was going to suck major backside. Running being a weakness, I knew the row had to be strong. First 450M went well, held a 1:40/1:45 pace but even then I was the last off the rower then ran the 600m at a pace that I thought was pretty swift. Got back on the rower around the 5:00 mark and got my row on. Managed to keep that 1:40 pace right through catching and passing a few people who went off too hot and only just managed to get the finish in 7:54. I proceeded to find a corner and die for the next few minutes.

WOD4
7:00 AMRAP

8 x Power Clean (60Kg)
8 x Burpee Box Overs (24")
8 x Chest to Bar

I felt I let myself down a little in this workout in a few areas, didn't hold on as long during the power cleans in the round of 3 and broke twice when I should only have broken once. Chest to bars were the killer for me, having only been butterflying these for a few weeks and my grip started to fail. Managed 3 rounds 4 reps. Only a few men managed to make it into the fourth round.

After the dust had settled I found that I finally placed 43/55 after coming in seeded 41st. So overall very happy with how it went. The last 2 workouts weren't my kind of workouts but that is how it goes! Left me wanting to compete again and more importantly showing up areas of weakness, a great experience.

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Back to training today. Thought I was good to go, but my quads were very much unhappy in the second workout!

5 x 5 Hook Grip Tempo Deadlift (5 seconds up/1 second down) - @50%
2:00

First 2 sets at 90Kg then the final 3 at 95Kg. Hard one to work out the weight as I was a decent bit above my 1RM and still felt like I could have gone heavier.

WOD 21:00
3 Rounds

10 x Squat Clean @60%
200m Sprint

3:00 Rest

It became very apparent during the first set of 10 that my legs were still feeling quite ropey after the competition but kept up quick singles on the cleans, did 65Kg for all sets. The sprint was really as fast a ran as your legs have in you. Kept it just below 2:00 rounds and finished in 11:54.

12:00 EMOM

1. 20sec L Sit Dead hang
2. 16 Cal Row
3. 30 sec Handstand hold

This was good, I cannot maintain the 90 degree L sit at the moment. My legs are straight at about 45 degrees! Row and handstand hold were all fine.

After the session hit a set of 3 ring muscle ups. Happy with how these are progressing, feel like I will start moving to focus on getting handstand walks shortly.

Good first session back, nice to get back in the box with fresh motivation!
 
Some good bodyweight work done today.

WOD1 15:00
4 Rounds

400m Run
15 x Strict Handstand Pressups

This was very tough, scaled it back from the RX which was hands on 20Kg plates to hands on floor. Managed to get into the third round and hit 8 HSPU before hitting cap. Shoulders were quite toasted.

WOD2 15:00
4 Rounds

400m Run
10 x Bar Muscle Up

Finally some muscle up WODs! Been wanting these to be programmed so I can practice while under fatigue. First round went well and quite quick, but on the run I found that I had torn my right hand. Quickly grabbed my jaw grips on the way back to the rig and got back to it. Managed to get to the third round of muscle ups and hit 6 reps of 10 before hitting cap.

4 x 6 Overhead Squat @75%
Every 2:30

Coach wanted everyone to bring their grips narrower, shoulder mobility depending. So I used my clean grip for the first time and felt really stable! First 2 sets at 70Kg, third at 75Kg then gave 80Kg a shot for the last set. Dropped the bar on rep 6, coach gave me 2 mins then said go again and get it this time. Dropped it on rep 6 again, hugely frustrating but great improvement overhead so still very happy.
 
Been lazy and haven't updated this! Got 3 workouts to update!

WOD1 6:00

30 - 20 - 10

Alt DB Snatch (22.5Kg)
Over DB Burpees

We didn't have enough DB's at 22.5Kg so I had to go 24Kg Kettlebell. Fun workout, you have to move so fast. Hit cap +23 remaining.

WOD2 18:00
3 Rounds

5 Front Squats (100Kg)
10 Front Rack Lunges (100Kg)
5 Front Squats

20 x Sprint Box Overs

3:00 Rest

Coach said this workout is going to destroy your soul. He wasn't wrong, had to scale back the weight to 90Kg as 100Kg was just slightly too much. I was hating life, was doing the lunges in 2's. It seemed to go on forever and the "sprint" box overs were basically throw yourself over however you can. Had 1 round remaining at cap.

8:00 EMOM

1. 25 x Hollow Rocks
2. 50 x Double Unders

Completed all of these with no issues.
 
Team Workout Friday was a sprint.

Teams of 2
20:00 Cap

50 x Handstand Pressups (20's)
50 x Pullups
50 x Wallballs
50 x Box Jumps
50 x Toes to Bar
50 x Ring Dips
50 x Cleans (60Kg)
50 x Deadlift (60Kg)
50 x Shoulders to Overhead (60Kg)
50 x Snatch (60Kg)
100 x Double Unders

The fun part about this workout is that you could do the movements in whatever order you wanted. My partner and I completed 491 reps, we had 9 Deadlifts remaining then the Ring dips and snatch left to complete. We were going flat out, with only a few mistakes, so a truely conservative time cap!
 
Today was a fun workout. That tested me nicely!

12:00 EMOM

1. 10 x Weighted Step Ups (24Kg KB Each Hand - 24" Box)
2. 25 x Double Unders + 5 x Strict L-Sit Pullups
3. 50 x Plate Jumps (20Kg Plate)

A hard start, the step ups were extremely testy, coach was making sure we fully extended the leg before placing the other leg down on the box. Double unders weren't as smooth as I would have liked which was an annoyance for me, L-Sits were just brutal and definitely hard movement. Plate jumps were fine and just had to keep moving to finish those in the minute. Only managed 8 step ups per min and 1/2 L-Sits each round.

Bench Press

5 x 3 @90%
Every 2:30

This was good, my new found confidence with the movement keeps growing. I did 4 sets at 85Kg so at about 95% of 1RM then hit 87.5Kg for the final set which is about 97.5%. Very happy and hoping when we finally test the 1RM again I am much closer to that elusive 100kg bench I would like to hit.

WOD 10:00
Get as far as you can.

800m Run
50 x Wallballs
25 x Pullups
50 x Burpees

This was going to be fun, running then straight into wallballs is never good! Managed to run one of my best 800m's in 3:30 keeping relatively close to some of the stronger runners. I knew I would make back some time on the pullups, went through the wallballs in sets of 10, then did the pullups in 10/8/7 straight to the floor to hit the burpees. Managed to get 30 done before hitting cap. so Run + 105 reps. Very happy with how I went through this workout.

Finished off with todays ROMWOD to get my stretching in.
 
With temperatures rising it is starting to make training a lovely place to be!

WOD1 6:00

75 x Situps
25 x Toes to Bar
Max reps Double Unders

A good "warmup" trying to do toes to bar after all the situps was comical, as had no core left, quick singles were order of the day. Finished by hitting 67 Double unders before time ran out.

WOD2 15:00

21 - 18 - 15 - 12 - 9 - 6 - 3

Front Squats (50Kg)
Shoulders to Overhead (50Kg)

Yea this was bad, before we started I thought this was doable but as the reps came and went it started to really hurt. Frustratingly I hit cap with just 10 reps left, 30 more seconds would have done it. Lower back was pumping and general hating of life happened.

4 x 6 Tempo Deadlift (Hook Grip / Touch and Go / 3 Sec Up, 3 Sec Down)

Always a favourite! Stuck 70Kg on the bar and kept a good smooth pace. Really started to feel the forearms towards the end.

Handstand Hold Ninja Challenge

15 sec on - 15 sec off
15 sec on - 15 sec off
30 sec on - 30 sec off
45 sec on - 15 sec off
60 sec on

I completed this last time it was programmed so had to uphold the previous score. Completed it again, shoulders were pretty sore at the end.
 
Coach is really kicking us at the moment. The bar is being moved higher and higher.

40:00 EMOM (8 Rounds)

1. 200m Run
2. 12 x Pullups + 10 x Wallballs (20lb)
3. 5 x Full Snatch (60Kg)
4. 4 x Man Makers (22.5Kg)
5. Rest

This was a soul crushing workout, felt like it would never end. The run was a 50-55 second every round, leaving so little time to get to the rig. I managed to get through 5 rounds of the pullups and wallballs before my pullups fell off. Before the workout I asked coach if I should scale the weight to get the reps in each round or go for the weight and hit as many reps as possible, to work on moving it as efficiently as possible. He said at my stage of training its time to hit the weight and work on that rather than scale it back. I got 3 snatch each round and 2 man makers.

The last 3 rounds were so so bad I wanted to quit so much. Plus it was so warm down south it was quite a trip down pain lane.
 
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