Jesters* Crossfit Journey

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.
 
So last night was my first session with the Athlete team. It has left me...frazzled! All strength work.

30:00 to set

1RM Deadlift (Hook Grip)
1RM Deadlift (Any grip)

Mixed feelings about this, deadlift is a lift that I am not terribly keen on but I would like to improve. Hook gripped my way up to and including 170Kg for a PB. But could I move 175Kg off the floor with any grip, could I heck. Which was really surprising as the 170Kg didn't feel at the very limit of my capabilities. But I do back off quite early to make sure I don't cause myself any injuries. More work needed, especially when you watch your friend rip 240Kg off the floor like it weighs nothing.

WOD 10:00

"King Kong"
3 Rounds

1 x Deadlift (206Kg)
2 x Ring Muscle Ups
3 x Cleans (113Kg)
4 x Handstand Pressups

So heavy, scaled the deadlift to 90% of my 1RM to 155Kg and scaled the clean back to 105Kg. The ring muscle ups and the handstands were just something to give you a break from lifting the bar. The cleans sucked so bad, dropped my last clean with 90 seconds left but thankfully hit it on the next attempt and set myself a time of 9:33. A good benchmark for next time around. But it really fried me, a proper shock to the system.

Cannot wait to do more!
 
Cheers pal!

More PB's today. Definitely on a roll this testing cycle.

30:00 to set

1RM Strict Press
1RM Push Press
1RM Push Jerk

Taking no prisoners with the Strict Press using only 3 lifts 50/60/65kg to set the PB. Moving swiftly on to the Push Press 80/90/100Kg to set the PB. Then finishing off with a swift 107.5/110Kg Push Jerk PB. Had one attempt with about 30 seconds remaining for the 120Kg but dropped that, apparently I was close so that will have to give it another shot soon.

EMOM 12:00

1. 10 x Pullups
2. 10 x Thrusters (40Kg)
3. 10 x Box Jumps (24")

Finished all movements within 20-30 seconds each time. No issues and was moving comfortably!
 
A few days worth of updates starting with last Fridays team WOD

Teams of 2/3
45:00 Cap

800m Run
3k Row
100 x KB Taters (24Kg)
400m Run
2k Row
100 x Box Jumps (30")
200m Run
1k Row
100 x KB Snatch (24Kg)

We completed this as a team of 3 in 42:40. I really enjoyed this workout, whilst I wasn't the first in the team back on the 800m run right at the start but I definitely could see my level of conditioning versus the 2 other guys I was with. Maintained a 1:35-1:40 500m pace on my rowing intervals, we were doing 200m intervals. On the final row I brought it in maintaining a 1:30 pace. Made sure I was first back on the 400 and 200 runs. The taters, box jumps and snatches all felt great.

Really good to be able to see what my level is looking like compared to some of my fellows.
 
Barbell Sunday

4 x 10 Alternating leg Split Jerks - Pausing 5 sec in the catch.

Did the first set at 60Kg, but the pause was horrible on the shoulders. So dropped to 50Kg for the rest of the 3 sets. Always very strange to practice split jerk on my non dominant leg!

5:00
Every 30 seconds (10 Lifts)

1 x Hang Clean @ 70%

Straight into 5:00
Every 30 seconds (20 Lifts)

2 x Hang Clean @ 70%

This was ok for the first 5 minutes. But the second 5 minutes was the real test. Grip was really hurting and very tough on the legs. Did all my lifts at 80Kg. Definitely wouldn't have wanted to go much heavier!
 
More benchmark lifts today.

30:00 to set

1RM Hang Clean
3RM Hang Clean

A good set of lifts today with more PB's. The 1RM went something like this 80/100/110/117.5Kg PB then I had 2 attempts at 120Kg and got really close to stabilising the lift but didn't quite get it to stick. Then it seems a quick surprise PB dropped the weight to 100Kg for the 3RM, hit that and then hit 105Kg! We are liking the increasing numbers at the moment!

WOD "Helen"
15:00

3 Rounds

400m Run
21 x Kettlebell Swings (24Kg)
12 x Pullups

Now this is the new 400m route which is closer to 500m! So I knew beating my old time of 10:05 was going to be neigh on impossible. But as always we give it our best shot! Went completely unbroken on every movement until the last set of pullups where I had to break 6/6 as the forearm pump is disgusting. Finished in a time of 11:12. If I take away roughly 1:30 for the extra 300m I ran over the previous route I would have beaten my old time by a good 20 seconds or so. No complaints here very happy with how it went.
 
Good between night shift benchmark work.

30:00 to set

3RM Back Squat
3RM Front Squat

A good set of lifts here, went and broke my 3RM back squat by an easy 7.5Kg to hit 140Kg for 3. I also hit an easy but non PB front squat of 115Kg, only 2.5Kg down, had a decent bit more in me but I am always more cautious when between nights with the lack of sleep and decided to not go any further.

1KM Best Effort Row

One of the few things I truely hate doing is a best effort row. Doing it after 3RM squats is just a little bit mean as well. I hit 3:17.5 which is about 3 seconds down on my PB but all things considered, I am not going to beat myself up over that!
 
You must log in or register to reply here.
Back
Top Bottom