Jesters* Crossfit Journey

Thursdays session was a good one for the glutes.

Warm Up 10:00
3 Rounds

20 x Air Squat - Reach Out
30 seconds Plank
20 x Deadlift (40Kg)
30 seconds Extended Plank
20 x Front Rack Lunges (40Kg)

A good warm up followed by another 10:00 of stretching.

Rear Rack - Bulgarian Split Squat 12:00

3 x 10 - Pick Your Weight

This was tough, went for a challenging weight of 45Kg and got through all 60 squats (30 on each leg). Should be a really good squat to help with pistol squats.

WOD 12:00

30 seconds on / 30 second rest

Max Wallballs

So I did something a little extra with this and used the heavy wall ball. A 4kg increase on the normal RX to be 13Kg total. Tried to stick to 10 reps every 30 seconds for the whole 12:00 and nearly made it, posting a total of 118 reps total.

2 days off returning to training Sunday!
 
Sunday athletes session was a team affair.

15:00 Warm Up / Stretch

Teams of 3

1 Mile Row
90 x Dumbell Thrusters (2 x 22.5Kg)
90 x Dumbell Snatch (1 x 22.5Kg)
90m Overhead Dumbell Lunges (2 x 22.5Kg)
90 x Dumbell Box Step Overs (2 x 22.5kg)
90 x Chest to Bars

* Each person does 1 mile on the rower - You have to complete your 30 reps before tagging the next person *

No time cap on this one, just get through the work. At points it was a real slog, I felt pretty sick during the lunges. Unfortunately I managed to get the short straw and was the last on the row. Which meant I got way less rest as my team mates cruised through the thrusters quickly.

Probably the worst I have felt during a workout for a while.
 
Monday was a mixed variety day!

Warm Up 8:00
3 Rounds

5 x Hindu Pressups
15 x Hollow Rocks
10 x Spiderman Pushups
10 x Bent Over Row (20Kg Bar - 3 sec pause at sternum)

Got bendy and warm. Body felt pretty good bar pretty achy calves.

Bench Press 12:00

Max Load for the following sets 3 - 3 - 3 - 3 - 3

So 5 attempts to set a max load for 3's. My weights went as follows 80/85/90/95 (Fail at rep 3) and I called it after this. Didn't want to push too hard and I was happy to hit my 90% for 3 reps.

WOD 1 8:00

3 x Sets of Unbroken Double Unders

It was a middling day of double unders. First 2 sets were underwhelming and I felt so much better during the third set but tripped as I relaxed which was immensely frustrating. Reps were 45/49/51.

WOD 2 13:00

100 x Box Jumps (24")
75 x Wallballs
25 x Overhead Plate Box Step Overs (20Kg Plate)

As with the last time I did wallballs I took the opportunity to use the heavy 13kg ball. Box jumps were ticked off by 5:00 but the heavy ball took its toll and sets of 5-8 reps were the order of the day. Had around 90 seconds of time left to get the step overs done and managed 16. So cap + 9 and fully ruined at the end of it.
 
Tuesday was a solid cardio day.

Warm Up 10:00
2 Rounds

10 x Halting Deadlifts (40Kg)
10 x Single Leg Floor Touches
Then......3 Sets
45 sec Glute Bridge Hold (20Kg Plate)
15 sec Rest

Got warm and got those glutes going.

Coach Led Stretching/WOD Prep 10:00

WOD1: 7:00 AMRAP

4 x Power Snatch (50Kg)
8 x Hand Release Push Ups
12 x Squat Bar Jumps

All out push for 7 minutes. Went at a good pace and hit 5 rounds +2 reps.

4:00 Rest

WOD2: 15:00
3 Rounds

40 x Single Arm Dumbell Push Press (20 Each Arm)
12 x Deadlifts @ Bodyweight
21 x Box Jumps (24")

*Split Push Press as Desired*

Thought I could set a good pace on this one, have been gaining in confidence recently with the 22.5Kg dumbells. Split the first set of presses as 20/20 but changed to alternating arm sets of 10's for sets 2 and 3. Deadlifts were done at 85Kg and were not a problem and the box jumps you just slog through. Finished in 10:30.
 
Wednesday was a day of training.

Morning

30 minutes in the pool. Various stroke drills and sprinting.

Evening

Athletes session was a relaxed affair but got some really good results.

10:00 Handstand Walk Practice

Max unbroken Toes to Bar - (30 reps minimum)

I managed 25/5. Not bad at all, but really taxed the grip and I really couldn't get out the last 5 reps.

Snatch Ladder - TEC 19.1

Lifting Every Minute 10:00

70 - 75 - 80 - 85 - 90 - 92.5 - 95 - 97.5 - 100 - 102.5

This snatch ladder was originally programmed for us as my coach is competing at the European Championships this weekend. But it evolved during the session to be a bit more flexible on the timings and let everyone just play about with their lifts. But still lifting on average every 2:00.

Hit my snatches first time until 85Kg where I dropped the first attempt, got the second. Same went for 90Kg as I dropped the first but got the second. This equalled my current PB and was only the second time I managed to hit 90Kg. Then came 4 attempts at 92.5Kg and failed each rep, coming very close but not quite making it. But right at the end, I decided to just have a shot at my friends 95Kg bar and first time I hit the lift. A huge 5Kg PB increase. Definitely enjoyed that.
 
Thursday was a strength and bodyweight day.

Warm Up 15:00
3 Rounds

15 x Plate Strict Press (20Kg)
20 x Russian Twists (10Kg)
15 x Kettlebell Taters (16Kg)
45 sec Goblet Squat Hold (16Kg)
30 sec Dead Hang

As always got warm and moved well.

Handstand Pushups - 10 Second Negatives - 5:00

1 Every 30 Seconds

Surprisingly hard and very taxing on the shoulders. Managed to hit every negative.

Back Squat 15:00 - 5 Sets
Ever 3:00

4 @ 70%
3 @ 80%
2 @ 85%
1 @ 90%
1 @ Pick Your Weight

Wanted to lift well and hit my percentages, which I did. Weights went 105/120/127.5/135/145. 6Kg below my current PB and felt good, would be nice to push the back squat higher soon.

CFGS Handstand Ninja Test 4:00

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

I do enjoy this little challenge, as in previous attempts I made each round. Name still firmly on the board for completing it!
 
Team workout Friday to round out the weeks training.

Warm Up 12:00
2 Rounds

20 x Barbell Good Mornings (20Kg)
10 x Candle Sticks
10 x Pullups
1Km Bike/500m Row/500m Ski

Did my usual, moved slow and controlled to get warm.

Max Effort Plank Hold

This would have gone much better if the coach didn't make it her mission to make me laugh the whole way through and I broke at 1:30

WOD 24:00 AMRAP

Teams of 2

Ascending Ladder of 2's

2 x Dumbell Devil Press (2 x 22.5Kg)
2 x Dumbell Box Step Ups (2 x 22.5kg)
4 x
4 x
6 x
6 x

This was a good workout that went by really quickly. My partner attempted the RX with me, but it suited me much more than him. We split the reps into 2's each and at times throughout the workout I completed a set of 4-6 to give him a bit of a break before fatigue fully hit.

We were 2 reps short of finishing the 18's. So 16 + 34 reps.

Have just signed up to the Crossfit Open for the fourth year running. Definitely one of my favourite times of year.

Resting for the next 2 days due to night shifts. Training will resume in full force Monday.
 
Monday was a simple but ruinous day.

Warm Up 12:00

4 Rounds

20 x Wallball Hamstring Curls
20 x Wallball Situps
40 x Deadbug March

Got those hamstrings going, core engaging and glutes activated.

Who loves barbell complexes, I do, just not this one. Lower back pump.

WOD 22:00

50 Rounds

1 x Deadlift
1 x Squat Clean
1 x Front Squat
1 x Push Press
1 x Push Jerk

RX - 40kg
ARX - 50Kg

Sooooooooooo this happened and it felt terrible. To finish you had to maintain almost 3 sets per minute for the entire 22 minutes. Around set 25 I was really starting to regret all my life choices. The last 10 sets were emotional. Managed to finish in 21:04. Don't really want to see this again for a long long time.
 
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.
 
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