Jesters* Crossfit Journey

Got my session in this morning. Another enjoyable one

5 x 5 Front Squat 1 1/2 Reps @ 70%
Every 2:30

This was a little different, instead of fully standing up after hitting the bottom of the rep, you came back up until you were just above parallel then back down before standing it back up. The burn was pretty good, mostly felt it on the wrists which was unusual. First set was done at 80Kg then popped the weight up to 85Kg where I finished the remaining 4 sets.

WOD 10:00

1 - 10

Handstand Pressups (20Kg Plates)
Kettlebell Swings (32Kg)
Down Ups

I thought this was going to be relatively straight forward to complete but as usual it was a tough one on the shoulders. An ascending ladder so 1/1/1 2/2/2 3/3/3, I was moving well and started break the handstands up in the round of 7. But I hit cap and completed 2 of the 9 Handstands.

E2MOM 6:00

Maximum Unbroken Strict Pullups

So 3 rounds, unbroken set started as soon as you got on the rig and ended when you dropped off, then you rested until the next round. I managed to go 11/8/6 so 25 reps total. Happy with that after all the work we had done.
 
In a fun twist, coach released the invites to the Athlete team and I have missed out. Based on the Open performances and consistency in the box.

But....

As I was ill for 18.1 / 18.2 I have been given a shot.

Complete 18.1 - With a total of 288 Reps minimum - 9 Rounds
Complete 18.2 - In sub 7:45

If I get these 2 I will get the invite I have been working for. 18.1 I am feeling confident about as I was on for hitting 9/10 rounds before I started being sick mid workout. 18.2 I am much much less confident about, I have to take nearly 2 minutes off my time.
 
So went in to redo 18.2 today. Wanted to get it out of the way to see if I had a shot.

18.2

1 - 10

Front Rack Dumbell Squats (22.5Kg)
Bar Facing Over Bar Burpees

Although this workout has a 12 minute cap and also includes the 1RM clean, coach was more than happy with the weight I slung up the first time. So I had a time of 9:37 to slaughter and go below 7:45.

Managed to hit 7:32. 100% over the moon and taking 2:05 off my previous time. The pain was so worth it. With one down, only 18.1 to redo, I am feeling much more confident about that one.

But now I will have a few days rest, will be moving to night shifts Sat night and Sunday night so will attempt my last redo on my days off next week.
 
Mondays session post night shift was a good one. Just wanted to move and tire myself out for a good nights sleep.

5 x 3 Push Press @ 90%
Every 2:30

Hit all sets at 85Kg. Felt good and a nice push, could have gone a little heavier but not going all out today.

Running Intervals 400m
15:00 - 3:00 Rounds

1. Best effort
2. 5K pace
3. 5k pace
4. 5K pace
5. Best effort

So this was proper sucky. First best effort was a 1:46 run and then my 5K pace runs were about 2:10 rounds and the final best effort was only a 2:00. Definitely a lack of sleep and energy is always going to hold this back but I was happy I survived. Running is my main weakness so any work on it is good.

3 x 12 Deadlift @ 50% (Hook Grip/Touch and Go)
Every 2:30

Went for 85Kg for all my sets. All 3 felt good and felt good.

18.1 Redo on Tuesday. Wanted to sleep well and get myself ready for it.
 
Big day today. 18.1 redo and feeling really nervous as if I nail this I will get my invite to the Athlete team.

18.1 20:00 AMRAP

8 x Toes to Bar
10 x Hang Bumbell Clean + Jerk (5 x each arm - 22.5Kg)
14 x Cal Row

My target was 288 reps which is 9 complete rounds in the 20:00 time cap.

I managed to bust out 295 reps, 9 rounds plus 7 toes to bar. The relief is huge and I am so glad it is all done and I can breathe again, really hope to not redo either of these workouts for a very long time.

Athlete team training should hopefully push me even harder and further than ever before. Really looking forward to seeing what is in store.
 
I have a pair of nano 7s and 2 pairs of Nobulls and they are what I mainly train in. I do have a pair of metcon 2s and Nano 4s that I don't wear much anymore.

I do prefer my Nanos and Nobulls but I haven't tried the newest metcons either, but I have heard they are a really good shoe also.
 
Worked hard today!

5 x 3 Front Squat 1 1/2 Reps @ 80%
Every 2:30

Almost the same as we did last week but 2 less reps per set. I managed to get out all reps at 95Kg.

20:00 AMRAP

1. 200m Run
2. 20 x Alternating Dumbell Clean and Jerks (22.5Kg)
3. 6 x Pistol Squats / 9 x Toes to Bar
4. 16 x Pushups

A good AMRAP that pushed us all hard. Managed to get the run done each round in 50-55 seconds, the dumbell clean and jerks were horrible, especially as I did 90 of them yesterday. Only managed 10 reps dropping to 6 by the last round so if anyone manages to do 20 for the full 5 rounds they have my huge respect. My pistols are still slow and steady but managed to get all 6 and 3 toes to bar in each round. Comfortable in my pushups and got them done easily in the minute each round.

Feeling really really sore at the moment. All I want to do is sleep!
 
Finally some heavy barbell to chuck around. Barbell I've missed you.

WOD1 9:00 AMRAP

15 x Situp
12 x Over head Plate Lunge (20kg)
9 x Hollow Rocks
6 x Box Jump (24")

I must admit I took this one at quite a casual warm up pace, my body has been feeling a little battered this week and my lower pack is definitely sore. Just want to warm up safely and keep moving for the whole 9:00. Hit 4 rounds + 38 reps.

Finally the fun part....Barbell complex!

15:00 Lifting every 1:30 - 10 Lifts

Deadlift - Hang Squat Clean - Front Squat - Push Jerk - Split Jerk

I was really looking forward to this, the idea was to build up slowly until you hit a max around rounds 9/10. I went up in rounds of 2 until 9/10. So :

1-2 50Kg
3-4 60Kg
5-6 70Kg
7-8 80Kg
9 90 Kg
10 95Kg

The last round felt super strong and I am kind of sad I did not attempt that 100Kg but some good lifts were done so always happy.

WOD2 6:00 AMRAP

9 x Thrusters (40Kg)
30 x Double Unders

The aim of this workout was to go all out. Set myself the challenge of going all unbroken and apart from tripping once on my first set of double unders I managed to do this. Set 5 rounds + 3 reps. A good days training.
 
My first barbell club since before the open if I remember correctly. It was snatch work day!

5 x 3 Snatch Grip - Deficit Deadlift @ 100% of 1RM
Every 2:00

I wanted to go slightly heavier than my current 1RM weight of 85Kg and did 90Kg. The reps felt good and strong even with the deficit added in there.

10 Rounds
Every 00:45

1 x Snatch Pull @ 110%

So did all my snatch pulls at 95Kg. Tough, getting to the point where the shrug doesn't propel the bar very high after contact at the waist!

Snatch Complex 8 Rounds @ 60/70%
Every 1:30

1 x Snatch
3 x Hang Snatch
1 x Power Snatch

Again a fun complex, always a challenge to move well through the reps. Did all my rounds at 50Kg and happy with how I was moving. Endless practice to make the movement feel more comfortable.

Finished with some ring and bar muscle up practice. Helped a friend with her technique on butterfly pullups. Now looking forward to the weeks training!
 
Due to the horrible weather today the 5K has been postponed. But instead the programming was harsh!

Rolling Clock 40:00

"Grace" 00:00 - 10:00

30 x Clean and Jerks (60Kg)

"Karen" 10:00 - 20:00

150 x Wallballs

"Fran" 20:00 - 30:00

21 - 15 - 9

Thrusters (42.5Kg)
Pullups

"Isabel" 30:00 - 40:00

30 x Snatch (60Kg)

Big test of engine, none of the workouts were going to be PB's. Completed "Grace" in 3:36 which gave me some recovery before "Karen", had to stay consistent and was at rep 125 with 90 seconds left and did the last 25 unbroken to finish that section in 9:36. Straight into "Fran" and the legs were a jelly mess, took the first minute to recover then got to work and finished in 9:06. Finally "Isabel", and the wall had been hit I managed 21 reps before hitting cap.

Really happy as it shows me that my engine is improving but what a set of workouts to put 1 after the other!
 
Bench day today. Making improvements there and then testing the engine again.

3 x 3 Bench Press @ 90% Every 2:30
4 x 20 Bench Press @ 50% Every 3:00

Some mixed bench work, with strength and endurance being tested. First set of 3 was done at 85Kg, then did the last 2 sets at 90Kg which is my 1RM. So when we test this soon, pretty sure I could be on for the 100Kg bench! Coach upped the weight from 50% and got me to do 47.5Kg of which I managed 2 whole rounds of 20 reps and the third round was 16 reps before failure. Dropped it down to 40Kg for the last set.

WOD 20:00

27 - 24 - 21 - 18 - 15 - 12 - 9 - 6 - 3

Hang Power Clean Push Press (42.5Kg)
Down Ups

Not entirely sure this workout is possible to finish in 20 minutes! For us mere mortals anyway. This was quite a slog, the push press after the bench press was really tough. Got through and completed the round of 18 and got 5 reps into the round of 15. So 185 reps total.

Feel like I am making progress but always want more from myself. Especially when it comes to the longer gassy workouts.
 
It definitely was tasty!

Wednesday has almost finished me off for the week! Thursday will be a rest day.

4 x 20 Deadlift @ 50%
Every 3:00

Did all my sets at 90kg. They were not very fun but got the work done!

WOD 27:00 Rolling Clock

12:00

30 - 20 - 10
10 - 20 - 30

Alternating Pistols
Toes to Bar

3:00 Rest

12:00

10 - 20 - 30
30 - 20 - 10

Handstand Press-ups (20Kg Plates)
Box Jumps (30")

Tough one, pistol practice went well I actually finished this workout at a tad over 11 minutes. The toes to bar weren't that much of an issue until the set of 30 where I had to break them up. Felt like I suffered in the second workout, chest and shoulders were not feeling brilliant after Tuesday work. But again finished this in 11:36.

Not brilliant times but it has been a tough week of programming and I am feeling it. Athlete training started Wednesday night but being on nights meant I missed it. But I'll be doing the Sunday session, had a look at the programming and it really is next level up. Going to be a big challenge.
 
Popped into the Box yesterday to just ROMWOD but decided to do the strength as well seeing as it was overhead squats!

4 x 12 Overhead Squats @ 60%
Every 2:30

Did all my sets at 60Kg with a clean grip, so nice and narrow. Did the last set with an even narrower grip. Just an experiment to see how good my mobility is and how stable I am overhead.

Finished with a good 25 minutes of ROMWOD.

Today was team workout day. Got paired up with one of the other Athletes to push me hard and push me he did!

40:00 Clock

80 x Syncro Thrusters (20Kg Bar)
800m Run
80 x Overbar Burpees
80 x Hang Power Cleans (50Kg)
60 x
600m
60 x
60 x
40 x
400m
40 x
40 x
20 x
200m
20 x
20 x

We worked hard and hit cap while in the round of 20. we had 49 reps + run remaining. Exposed my lack of ability on the runs and the engine on the burpees. Cycled the barbell well on the HPC and the Thrusters, so it really is a goal I need to set is to become a more comfortable runner.

Then got worked over by my therapist for my monthly hour of pain!
 
Sunday was Barbell Club. Loving morning to be at church!

A good 30 minutes of Coach led warmup and mobilising. Was more taxing than a workout!

20:00 For Max Load

1 x Clean
2 x Split Jerk

It has been a while since working up to a heavy clean and jerk. Went up as follows 40/60/80/90/100/105Kg. The 105 was a little scrappy especially on the second jerk but to finish less than 10Kg off my 1RM Clean + Jerk was really sweet. Then came the following...

12:00 EMOM of the above complex @ 90% of your max load.

So 95Kg was the order of the day and it sucked so much. Some reps were beautiful, others I really had to fight for. I felt fried at the end but again happy to have made all 12 lifts successfully.
 
Cheers!

Simple workout today, in the warm Kent sunshine.

5K Run

So running of any distance makes me grimace. It is something I will be turning my attention too as a new direction to push my training. But my last time was a 26:10 and this time I went 22 seconds faster and hit 25:48.

I was really hoping to go sub 25 minutes but not today. Next stop is to buy some proper running shoes and get running on my rest days to start to aim to get that time lower and for me to feel more comfortable running.
 
1RM's have started today. 6 months has absolutely flown by and we are off to a good start.

30:00 to set

1RM Snatch
1RM Power Snatch

In my head I already knew I wanted to push the full snatch and not really worry about the power snatch. So I worked up the full snatch as follows 40/50/60/70/80Kg then went straight for 87.5Kg and nailed it on the first attempt for the PB. Loaded 90Kg on the bar and was getting so close it is frustrating! Had about 3 minutes at the end to pop up a power snatch so dropped the bar to 80Kg and did the rep. Only upon checking have I realised that was also another PB!

Just a quick vid below of probably my closest attempt at the 90Kg Snatch.


Then we finished with this WOD.

WOD 12:00

5 Rounds

20 x Wall Balls (20lb)
15 x Hollow Rocks
15 x Supermans

This WOD was great I absolutely slaughtered my old time of 8:44 and went 7:08. So we are off to a really good start for this round of benchmark testing.
 
Thanks pal! I know it is close and it will be smashed soon!

Today was a mixed day.

30:00 To set

1RM Back Squat
1RM Front Squat

Hit a new PB (by 1Kg) on the back squat and hit 151Kg! It might be 1Kg but I will take it. Unfortunately I only hit 120Kg front squat and failed my 126Kg lift. Really feel as if I need to do these in isolation rather than lumped together in a 30:00 slot.

WOD 15:00

3 Rounds

12 x Toes to Bar
30 x Kettlebell Step Ups (32Kg KB / 24" Box

This was just as brutal as it was 6 months ago. Making sure the step up leg hits full extension before placing the other leg on the box. I hit cap with 11 reps left. This is an improvement of 5 reps over 6 months ago.

Minor improvements today, but I really need to remember my conditioning has been accelerating and maintaining these strength numbers is a really big thing while that happens.

Looking forward to tomorrows testing!
 
Last Friday was a repeat team WOD.

WOD 40:00 I go, You go

20 Rounds

10 x Power Clean (42.5Kg)
5 x Thrusters (42.5Kg)
10 x Push Ups

* Partner who is not doing the workout has to hold a dead hang.
* You can only complete the work if your partner is in the dead hang.
* If the partner on the bar drops off the rig before the round ends they must complete 5 x Down Ups

Back when we last did this workout I finished with barely 30 seconds to spare. This time around, amazingly with the same partner, we hit 34:22.

The worst forearm and grip pump ever. I really do hate that about this workout!
 
Back on with the 1RM programming today.

30:00 To set

1RM Overhead Squat
1RM Split Jerk

It was a really good day today. Built up the overhead squat 50/60/70/80/90 and finally hit the elusive 100Kg really easily. Felt as though I had loads more in the tank but I wanted to give my split jerk PB a good run. Went 60/80/100 then 1 failure at 112.5Kg before hitting it on the second attempt for the PB.

WOD 15:00

12 x Strict Pullups
800m 20Kg Plate Carry

Coach admitted the 800m route was more like 900m so had our work cut out for us. Such a tight time cap as I only finished with 1 second to spare....so 14:59 finish!

Below is a vid of the 100Kg OHS PB. Please excuse the roar, was quite happy with it!

 
blairw said:
That's the easiest OH Squat PR I've ever seen! Well in!
Click to expand...

booyaka said:
agreed - super easy.
Click to expand...

Many thanks guys. I did want to go heavier but time constraints on this occasion precluded it!

The PB train kept going today I am happy to report! Unfortunately no videos of these today!

30:00 To Set

1RM Clean
1RM Power Clean

So we kept up the momentum today. The clean weights went 60/80/90/100/112.5/115 and finished on 117.5Kg. Which is a 5Kg PB! Then went for the power clean, decided to deload to 110Kg and hit the PB straight off, it flew up. Then stuck 115Kg on the bar and destroyed that lift as well for a total PB increase of 7.5Kg.

WOD 15:00

12 Rounds

5 x Down Ups
5 x Wall Facing Handstand Pushups
1 x Deadlift 120Kg

Really enjoyed this workout. Doing the wall facing HSPU's was a great challenge and were a real shoulder burner. Managed to maintain a pace of slightly over a round a minute and finished in 13:08.

Tomorrow is my first Athlete session and I am really looking forward to it. Hoping for some fun but obviously super challenging workouts.
 
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