Jesters* Crossfit Journey

Tuesday was a good day. Some solid front squatting was done.

Warm Up 10:00

3 Rounds

30 sec Left side Plank
30 sec Right side Plank
20 x Kettlebell Side Bends (16kg)
20 x Kettlebell Windmills (16kg)
10 x Overhead Single Arm Cossack Squats (16Kg)

A nice little warm up. Always good to use a kettlebell to enhance the stretching.

Front Squat - E2MOM for 12:00

5 @ 65%
4 @ 75%
3 @ 80%
2 @ 85%
1 @ 90%
3 @ 85%

Rest 12:00 - 15:00

1 Attempt: AMRAP @ 80%

Some really solid programming to push the front squats. My weights were as follows 80/90/100/107.5/112.5/107.5. Then managed 5 reps at 100Kg for the AMRAP at the end. Felt solid and strong, did not use a belt even at 90%, so the core is feeling solid. Maybe a retest of the 1RM is needed soon.

WOD 8:00

4 Rounds

20 x Kettlebell Swings (24Kg)
10 x Burpee Box Jumps (24")

A good workout to finish, to complete it all the movements had to be unbroken and I managed to stick to an unbroken pace to finish in 7:12.

Afternoon Session

Swimming - 40mins

Had a good swim, muscles felt so much better after it. Definitely good for that active recovery and cardio.
 
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Wednesday Athletes training was harsh.

15:00 Warm Up

WOD in Pairs

30:00

200 Cal Bike
200 x Thrusters (20Kg Bar)
100 x Deadlifts (100kg)
100 x Strict Pullups
100 x Strict Handstand Pushups (20Kg Plates)

5:00 Rest

10:00 to set combined total

5 x Hang Squat Clean
1 x Jerk

It was a hard evenings training. I partnered with one of the female athletes which meant I did more Cals on the bike, probably clocking 120 by the time 200 was hit. Legs were in a pretty bad state by the time I got downstairs to thruster. Managed to keep going to hit cap after getting 60 strict pullups done between us.

The rest inbetween flew by and lifting heavy under fatigue was so tough. Decided to only lift twice in the 10:00 so made sure to hit the lifts well and did 80/90Kg. That was more than enough to feel slightly ruined!
 
Thursday morning session had a bit of a longer warmup than usual, which was nice!

Warm Up 8:00

In Pairs

100 Cal Row
50 x Situps

into

12:00 5 Rounds

8 x Walkout Swivels
8 x V-Ups
6 x Candle Sticks
6 x Single Leg TTB

This was good, legs still feeling it from the previous nights training but felt as though I got going nicely.

WOD1 12:00
AMRAP

35 x Burpee Cash In

12 x Push Press (50Kg)
12 x Pistols (6 Each Leg)
12 x Toes to Bar

This was going to be tough mainly down to the pistols, not my strongest movement and with sore legs was going to be worse. Still managed to get through 2 rounds + 24. Strangely feeling stronger in my pistols even after the recent leg work.

WOD2 8:00
EMOM

1 x Squat Snatch
1 x Power Snatch
1 x Hang Squat Snatch
1 x Hang Power Snatch

Technique Work - 60% of 1RM

Coach wanted us to focus on technique but if you are confident and comfortable with snatch then work to 60% of 1RM. So I lifted 52.5Kg for all of the sets which is at my percentage. Tough but felt good.

After most of my sessions I have been practicing my handstands (free standing/walking) and some good progress is being made. 10 minutes max after each session and I am hoping to be walking on my hands with confidence in the next few months.
 
Fridays team workout day!

Coach Led Warm Up 20:00

Mix of cardio and some good stretching. Felt good and a nice way to ease into a Friday workout.

Teams of 2

22:00 5 Rounds

12 x Thrusters (60Kg)
16 x Bar Facing Burpees
20 x PullUps

*ARX - 6 Rounds*

This was a good workout and I helped my partner out as the heavy thrusters were putting him in the hole from round 3. Did 15 unbroken pullups each round and pushed us through to complete the ARX in 16:49.

Saturday rest day! But back to getting the work done Sunday with a barbell session.
 
Sunday barbell club.

Coach Led Warm Up 20:00

Another mix of cardio work and long periods of stretching.

Clean and Jerk Work 24:00

8:00 EMOM - Clean Pull / High Power Clean / Split Jerk
3 - 3 - 3 @ 65%

8:00 EMOM
2 - 2 - 2 @ 75%

8:00 EMOM
1 - 1 - 1 @ 85%

There were 1:00 breaks between the 8:00 sets. The hardest set was the first one, was some serious cardio effort to do the 9 reps each minute. I did drop a set of 3 once or twice as I wasn't happy with how I was drilling my technique and took a little bit of extra rest. My weights were 65/75/85Kg. Coach said to go a little wider on the grip to ensure the power clean really connects at the very top of the thigh/waist.

Then

3 Attempts to do max reps Strict Pullups
2:00 Rest Between attempts

Was happy with the reps I managed when fatigued. 14/10/8 for the 3 sets.
 
Monday came around as it always does. Back in the box!

Warm Up 8:00

4 Rounds

5 x Turkish Get Ups (16Kg Kettlebell)
5 x Strict Pullups
20 x Overhead Lunges (10 each leg - 16Kg Kettlebell)

Scaled the weight back to 12Kg to get some good warming up done. Turkish get ups are always fun!

5 x 5 High Hang Clean @ 75%

Every 2:30

Same technique as yesterday, wider grip to ensure a higher connection. Felt really good, while I decided to start lower on weight and increase each set of 5 as the change in movement takes a little getting used to. Weights went as follows 70/75/80/85/90Kg. Felt good and strong throughout.

WOD 17:00

4 Rounds

30 x Single Dumbell Thrusters (22.5Kg)
20 x Push Ups
30 x Double Unders
20 x Wallball (9Kg)

This was one of those workouts that looks bearable. It turned out to be anything but, if you wanted to finish all those movements had to be done within a minute. When I finished the first round dead on the split at 4:15 I knew it was going to be bad. Shoulders died in the second round and hit cap 8 reps short of finishing the third round. The thrusters slowed me right down and were pretty horrible.

After a little rest I did some more handstand walk practice and a couple of bar/ring muscle ups to remind myself I can still do them!
 
Solid session today.

Warm Up 9:00

3 Rounds

20 x Goblet Step Overs (24" Box 24Kg Kettlebell)
20 x Side Bends

Scaled the weight down to 16Kg and took my time. Nice and slow on the side bends which really stretched out the back nicely.

Bench Press

3 x 9 @ 70%
Every 2:30

Hit my percentage here. 70Kg for all 3 sets. Felt good and solid which is a good sign!

WOD 28:00 (7 Sets)

EMOM

1. 16 x Cal Bike/Row/Ski
2. Rest
3. 15 x Ground to Overhead (20Kg plate) + 10 x Box Jumps (30")
4. 10 x Toes to Bar

It has been a while since a long EMOM has been programmed. We could choose and mix around which bit of kit we wanted to do the cals on, I did 3 x row, 2 x bike and 2 x ski for my 7 rounds. Minute 3 was bordering on impossible. I managed to get to 5 box jumps 50 seconds into the very first round and knew that completing all 10 would need plyometric jumps and a ridiculous pace on the GTOH to complete. Toes to bar were completed unbroken every round.

Physio had to cancel on me today but rebooked in tomorrow for some maintenance treatment which I am quite looking forward too.
 
Solid work done between my night shifts on Wednesday.

Warm Up 7:00
4 Rounds

12 x Russian Kettlebell Swings (24Kg)
6 x Burpees
12 x Hollow Rocks

Casual warm up, got moving and did work.

WOD1 10:00
3 Rounds

21 x Dumbell Snatch (22.5Kg)
15 x Situps
9 x Strict Pullups

Rest 4:00

WOD2 12:00

15 - 12 - 9 - 6 - 3

Strict Handstand Pushups (20Kg Plates)
Power Snatch (40Kg)

Rest 4:00

WOD3 5:00 AMRAP

25 x Double Unders
10 x Shoulders to Overhead (50Kg)

Sooooooo a hard triple WOD. WOD1 was a sprint workout and I got that done in 6:27 which gave me extra rest which was welcome! I knew I was not going to finish WOD2 as the strict deficit handstand push ups are really taxing on the shoulders. Managed to complete 40 reps of WOD2. Then to finish was a sprint AMRAP which I managed to hold a 1:00 a round pace to complete 5 full rounds in the time.

After training I saw the therapist to work on my upper body with a mix of massage and hot cupping. Forearms definitely needed some attention and feel much better now.
 
Thursday was our first chipper of the New Year, it was quite a workout.

Warm Up 7:00

3 Rounds

20 x Sumo DL High Pulls
20 x Bent Over Rows
20 x Back Squat
20 x Rear Rows

All done with a 20Kg bar. As always took it slow and controlled and got warm.

Deadlift 4 x 8 @ 70%
Every 2:30

A good bit of strength work and felt strong at my percentages. First 2 sets were a 125Kg then the last 2 at 130Kg.

WOD 22:00

50 x Kettlebell Swings (24Kg)
40 x Overhead Lunges (20Kg Plate)
30 x Burpees
20 x Single Arm Kettlebell Thrusters (32Kg)
10 x Bar Muscleups
20 x 20 x Single Arm Kettlebell Thrusters (32Kg)
30 x Burpees
40 x Overhead Lunges (20Kg Plate)
50 x Kettlebell Swings (24Kg)

This was a tough one, worked through the first 3 movements relatively comfortably. The thrusters were the real sticking point, moving that 32Kg kettlebell is always hard. Split the reps into 2's each arm so I did not burn out one side. The Bar MU were done in 2 sets of 5 quite quickly, a good confidence booster as it has been a while since they have been programmed into a workout. Managed to get back to the swings and hit cap with 46 reps left.
 
After 2 days off a nice Barbell Club session was in order on Sunday. It was my favourite, snatch work!

20:00 Coach Led Warmup

A mix of light cardio and plenty of stretching to get mobilised.

Snatch Grip Deadlift - 3 x 3 @ 110%
Every 2:00

Completed all my reps at 105Kg. No real issues, just focusing on getting that movement dialed in.

Snatch Pulls - 5 x 1 @ 100%
Every 1:30

All pulls done at 95Kg. Felt smooth with good connection at the waist.

Full Snatch EMOM - 9:00

1 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
5 @ 90%

This went really well, only dropped one and that was an over pull and ditch behind the head at 80%. Reset and nailed the lift within the minute. Hit every one of my 90% lifts first time, which is definitely an improvement. Weights as follows 65/70/75/80/85Kg.

After the session did some handstand walk practice and went up the pegboard for the first time. Everyone loves new bits of kit.
 
Solid work put in on Monday.

Warm Up 7:00
5 Rounds

30 sec Handstand Hold
10 sec Hollow Hold
10 sec Superman Hold

10:00 Coach Led Stretching

Got warm and stretchy, hitting mainly the shoulders, as it was almost entirely a shoulder day.

WOD1 9:00 (6 Sets)
Every 1:30

3 x Front Squat @ 70%
8 x Strict Handstand Pushups (20kg Plates)

A so so first workout for me, shoulders didn't seem to get into the groove and stopped the deficit with the plates and just repped out the 8 reps with hands on the floor. Front squats done at 87.5Kg.

Push Press 3 x 5 @ 75%
Every 2:30

Solid push presses done. Weights went as follows 75/80/80 and felt solid. Percentage wise that was up at 80% for the last 2 sets.

WOD2 7:00
AMRAP

20 x Single Arm Dumbell Push Press (22.5Kg)
40 x Double Unders

Everyone loves a sprint WOD (or not). Just hit the gas and tried to hold on as long as possible. Managed to do the 10 reps on each arm unbroken all the way through, but the double unders were a bit sporadic as the shoulders were toasted by this point. Sets of 20 was the goal but this dropped to 15's and 10's towards the late rounds. Score was 5 + 6 at the cap.
 
Tuesday was the return of the E3MOM.

Warm Up 8:00
4 Rounds

8 x Walkout Swivels
8 x Candle Sticks
8 x Step Up , Jump Downs (24")

Coach led warm up followed by another 5 minutes of stretching and mobilising.

10:00 Slam Ball Practice

We have just got a batch of slam balls so this was some time to play with them for the first time. Was great fun chucking the 70Kg over the shoulder!

E3MOM for 27:00 (9:00 Rds x 3)

1. 30 Cal + 10 Thrusters (50Kg)
2. 10 x Burpee Box Jumps - 10 x Strict Chest To Bar + 10 Renegade Rows (Each Arm - 22.5Kg Dumbell)
3. 200m Run + 30 Sit Ups

A tough E3MOM. I used the rower for my 30 cals and went unbroken on the thrusters each time which gave me about 30-45 seconds rest. The second round was the toughest, I started to fall off quite quickly as I got tired. Managed to hit the run and situps each round. Managed by breathing well and felt good but the technical second round took its toll.
 
Big Barbell day today.

Warm Up 9:00
3 Rounds

10 x Ground To Overhead (20Kg Plate)
15 x Wallball Cleans (9Kg)
20 x Overhead Lunges (20Kg)

Followed by another 5-10 minutes of stretching and mobilising.

Build to a Heavy Clean 85% of 1RM or 100Kg

WOD 20:00

30 x Power Cleans (100Kg)
1 Mile Run

Been a long time since we have had something like this. Having to mentally prepare to move the weight consistently and quickly, worked out I needed to lift every 20 seconds to finish and be comfortable enough to be able to make the run. Workout went really well, finished the cleans at 8:18 and out of the door by 8:30. The run felt really good, thought I was on for a really good run in the 7mins. Was a little disappointed to get back and find that it was just over 8mins to finish at 16:45. But not to be too disheartened, to move that amount of weight and still run a pretty good mile is confidence building.

Crossfit Open is just over a week away and I am feeling really good. Hoping for a solid 5 weeks and hoping to improve on previous years performances.
 
Thursday was good. Did an Open workout from 2012!

Warm Up 7:00
3 Rounds

30 x Double Unders
15 x Squat Jumps
10 x Strict Hand Release Press Ups

Good warm up. Got moving and felt good.

WOD Open 12.3
18:00 AMRAP

15 x Box Jumps (24")
12 x Push Press (52.5Kg)
9 x Toes to Bar

So this went really well! Went unbroken every set on the push press and toes to bar to hit 8 rounds + 15 reps. A really good prep workout as the open kicks off next week.

9:00 EMOM

1. 15 sec Hollow Hold + 15 sec Superman Hold
2. 40 sec Active Hang
3. 40 sec Handstand Hold

The holds hurt a lot. Forearms had been toasted by the workout but still managed to get all the holds done.

After the session I did more handstand walk practice and it is going really well so far. Making great progress.
 
Friday team workout with a bro sesh before hand.

Handstand Push Up - Building Exercises

Seated Arnold Press

1 x 20
2 x 12 (Pick Your Weight)

Seated Alternating Hammer Press

3 x 12 (Pick Your Weight - 24 Reps each set)

Had good fun with this mixed weights around but 15Kg and 12.5Kg dumbells were used. Got a good pump on!

WOD - In Pairs - 30:00

3 Rounds

800m Run
30 x Kettlebell Swings (32Kg)
30 x Pullups

Run/Row Split between both partners

This was quite an easy WOD, which I don't often say. But it was nice to get a casual one in. Myself and my partner finished in 17:49.

More handstand practice was done!
 
Athletes Sunday. We got to grips with the D Balls in a WOD environment.

WOD1 15:00

35 Cals
15 x Chest to Bar
35 Cals
30 x Ground to Overshoulder (60Kg D Ball)
35 Cals
50 x Wallballs

5:00 Rest

WOD2 21:00

3 Rounds

40 x Situps
20 x Bench Press (60Kg)
20 x Box Step Overs (22.5Kg Dumbell x 2)
40 x Double Unders

WOD1 was tasty, our choice of row/bike/ski for the Cals so I started on the bike, then the rower for the second set of Cals and my WOD ended while slogging through the D Balls. Completed 25 reps before hitting the cap. WOD2 was going to suck as bench press is not my strongest area and it proved to slow me down quite a lot. The third round the bench press ended up in singles! But managed to get through and finish in 20:21. Tough work.
 
Monday was a day of sprint workouts. My favourites haha.

Warm Up 7:00
3 Rounds

5 x Squat Snatch (20Kg)
5 x Straight Leg Walk Outs
10 x Alt Spiderman Lunges
10 x Russian Babymakers

Got warm and did work as always.

10:00 WOD Prep/Mobility

Every 1:30 for 9:00
3 x Overhead Squats @ 60% + 6 Strict Chest To Bars

This was good, hit 62.5Kg for my OHS and made all the strict chest to bars.

WOD1 7:00

150 x Double Unders
75 x Situps

5:00 Rest

WOD2 9:00

Run 400m
50 x Wallballs (20lb)
Run 400m

So 2 sprint workouts, which are the harder workouts for me. Double unders went ok, managed 75 unbroken before starting to fade and finished the situps at 6:01. WOD2 really does showcase my weaknesses, did the best I could managing some good 400m times and got through the wallballs. Managed to be done by 6:16 and I didn't have much left in the tank at the end.

Handstand walk practice continues with improvements happening every day. Hopefully won't be long before I get the hang of it.
 
Today was quite a technical day. Pulling in elements we may see in the Open which starts this week.

Warm Up 5:00
3 Rounds

21 x Air Squats
15 x Hollow Rocks
9 x Strict HR Push Ups

Got warm and moved well.

10:00 WOD/Movement Prep

E2MOM for 24:00

1. 15 x Dumbell Thrusters (22.5Kg) + 2 x Ground to Overshoulder (60Kg) + 2 x Rope Climbs
2. 20 Cals + 20 x Pistols (10 Each Leg)
3. 15 x Plyometic Box Jumps (24") + 10 x Toes to Bar
4. Rest

Tough work, the first round went well and managed to get all the reps every set. Second round was hellish and got nowhere near the required amount of pistols needed. Finally managed to drag myself through the third round each set and get all the reps. Felt quite wiped out at the end.

More handstand walk practice done after.
 
Wednesday Athlete training was a team affair and was pretty tough.

15:00 Mixed Warm Up of Stretching and Mobilising

Teams of 3 21:00

15 x Thrusters (60Kg)
10m Handstand Walk
3 x Rope Climbs
12 x Thrusters
10m Handstand Walk
2 x Rope Climbs
9 x Thrusters
10m Handstand Walk
1 x Legless Rope Climb

*Everyone has to complete every rep*

5:00 Rest

11:00 3 Rounds

30 x Ground to Overshoulder (60Kg D Ball)
30 x Burpees

*Cash Out - 3 Lengths of the box carrying D Ball*

A tough couple of workouts, the thrusters were done unbroken and my team helped support me in the handstand walk as I am still working on getting it. The rope climbs were fine even the legless climb went well. The second workout I felt like I was going to die. The pace we set was break neck and we only just finished bang on 11 minutes. Really good session.
 
Friday was a deload team WOD as the Open for us starts on Saturday!

Teams of 2

20:00
300 Cals - You Pick The Machine

5:00 Rest

15:00 AMRAP

5 x Sumo DL High Pulls (24Kg Kettlebell)
5 x Russian KBS
5 x SDLHP
5 x Full Kettlebell Swings
10 x Situps

The 300 cals went relatively smoothly, we decided to split it to 100/100/100 Assault Bike/Ski Erg/Rower. Finished at 14:36.

Then we clocked a really good 15 rounds + 26 reps for the second workout. Felt like I had a good workout without ruining myself for Saturday and 19.1.
 
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