Jesters* Crossfit Journey

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.
 
So Saturday arrived and with it CrossFit Open 19.1 was the order of the day.

19.1

15:00 AMRAP

19 x Wallballs (9Kg Ball)
19 Cal Row

A super simple workout, which also truly sucks. Trying to maintain a solid pace for 15 minutes is difficult, I went in with a clear score in mind and tactics on how I was going to do it. I wanted to keep to a round every 2:00 to get 7 rounds in before hitting cap. Keeping a good 1200-1300 Cals/p/hr on the rower and breaking the wallballs into 11/8 from the start. Happy to report that I did manage to stick to my pacing and hit 7 rounds + 5 reps at the cap, a total of 271 reps.

I will not be redoing this workout before submitting my score as I don't think I had much wiggle room. With 1 no rep for a wallball shot. I might only improve by 5/6 reps overall. So saving myself for next weeks training and 19.2.
 
Good work - no open for me this year - just focused on my strength building at the moment. Will probably give the workout a go to see where I'm at.
 
Thanks pal. Definitely give the open workouts a go! It will make a difference.

Monday was Hero WOD "Contact 22"
40:00

  • 200 meter Run
  • 22 Snatches (40Kg)
  • 22 Pull-Ups
  • 22 Medicine Ball Cleans (20lb)
  • 22 Elbow Plank to Push-Ups
  • 22 Wall Ball Shots (20lb)
  • 22 Deadlifts (40Kg)
  • 22 Air Squats
  • 22 Overhead Walking Lunges (20Kg plate)
  • 22 Box Jumps (24")
  • 22 Power Cleans (40Kg)
  • 2x20 second Bar Hang
  • 22 Calorie Row
  • 22 Handstand Push-Ups
  • 22 Back Squats (40Kg)
  • 22 Chest-to-Bar Pull-Ups
  • 22 Bar Facing Burpees
  • 22 Thrusters (40Kg)
  • 22 Jerks (40Kg)
  • 2 Rope Climbs
  • 22 Overhead Squats (40Kg)
  • 22 Kettlebell Swings (24Kg)
This was a lot of work and seemed to go on forever. One of those chipper workouts where you just keep grinding until you get it done. I finished in 35:06.
 
Tuesday was a nice crazy EMOM workout. Post first night shift I came in and just moved well without putting myself under too much pressure to finish or go balls out.

Warm Up 7:00

400m Job
3 Rounds of

5 x Snatch DL
5 x Snatch Pull
5 x Overhead Squat

*20Kg Bar*

Did some jogging, moved a bar around, got warm.

Additional Stretching and Mobility Work

36:00 EMOM

0-3:00

15 x Dumbell Front Squats (22.5Kg)
15 x Burpee Plate Jumps (3 x 20kg Plate Stack)
75 x Double Unders

3:00 - 6:00

7 x Strict Pullups
12 x Toes to Bar
20 x Box Jumps

6:00 - 9:00

3 x Squat Snatch @ 70%
5 x Squat Snatch @ 60%
7 x Squat Snatch @ 50%

09:00 - 12:00

200m Run
Rest

So this was quite good fun really. I must admit to cruising the front squats and plate jumps and doing just 25 double unders each time round. Got all the rounds for the second set of movements and managed to get at least the 3x and 5x squat snatch done each time, my weights were 70/60/50Kg. Didn't miss a snatch and they were all quite good solid lifts.

Handstand walks are progressing. Walked about 3m's on my hands!
 
Wednesday Athlete session was some heavy barbell work. Plus short EMOM at the end.

Warm Up 10:00

Any specific barbell mobilising to enable the following:

12:00 To Match 90% of 1RM

Snatch
Clean + Jerk

Then 3 Sets of:

Clean + Jerk - Snatch - Clean + Jerk - Snatch (@70% of 1RM)
90 Seconds Between Lifts

Lifts went really well, hit 85Kg Snatch and 100Kg Clean + Jerk with no missed lifts which does match my percentages. Then hit 65Kg Snatch and 80Kg Clean + Jerks for the second set of lifts.

WOD 15:00 EMOM

1 x Strict Handstand Pushup (20Kg Plates)
5 x Handstand Pushup
15 x Double Unders

This was going to get tough on the shoulders quite early on. I managed 6 rounds before I was unable to maintain the strict deficit HSPU and moved the plates out of the way and just went from the floor for the rest of the rounds. Double Unders felt ok, but they have not been as smooth recently.
 
Thursday was a good little session.

Coach Led Warm Up

. Banded shoulder work.
. Overhead mobilising.

Into 10:00

Handstand Walk Progression

This was good fun, I have been working hard on this skill and had some improvements so much so that I have managed to walk 4 meters on my hands. Will need to get a video done, as we all like seeing videos of fun things and people walking on their hands.

Every 3:00 for 9:00 @ 70% of 1RM

3 x Push Press
5 x Push Jerk

*Bar Starts on the Floor*
*No Reloading Reps*

Did all my sets at 70Kg. Shoulders were feeling a little toasted by this point!

WOD 12:00

15 - 12 - 9 - 12 - 15

Alternating Dumbell Snatch (22.5Kg)
Burpee Box Jumps (24")

Unfortunately the the snatch reps were each arm. So double the number (30 - 24 - 18 - 24 - 30) and it felt like they went on foreeeeeever. Went completely unbroken on them however but still didn't move quick enough to finish. With 13 reps of burpee box jumps left at the cap.
 
Saturday was 19.2

A ladder style workout where you earn your way higher into other rounds by completing the previous round in time.

0 - 8:00

25 x Toes to Bar
50 x Double Unders
15 x Squat Cleans (61Kg)

25 x Toes to Bar
50 x Double Unders
13 x Squat Cleans (83Kg)

If completed before 8:00 add 4:00 on and complete

25 x Toes to Bar
50 x Double Unders
11 x Squat Cleans (102Kg)

I'll stop at this point but this continues for another 2 rounds at weights that I probably would never have made, had I even got there. This workout was a bit of a disappointment for me as my double unders really didn't turn up, so I am going to need to turn my attention to them and practice alongside my handstand walking. Only managed 6 cleans at 83Kg before hitting cap, my fellow athletes were getting to the cleans a full minute ahead of me and were only 1 or 2 reps ahead of me at the end. The weight really wasn't an issue, the double unders were.

Beating myself up a little bit, but this is a repeat workout from 2016 where I scaled it. So whatever my score it was already an improvement.

But there is more work to be done. Better get my head down and do more of it.
 
Got back to work Monday.

Hero Workout "Wade"

25:00
1200m Run Cash In

4 Rounds

12 x Strict Pullups
9 x Strict Ring Dips
6 x Strict Handstand PUshups

1200m Run Cash Out

Simple but effective strict workout. Cracked out a good 2:00 400m pace at the start to get the run done in 6:00 on the nose. Then the strict work was broken down into however I felt, it was very shoulder heavy with a bit of chest with the ring dips. On the final run my timings were slightly worse at roughly 2:05-2:10 for 400ms. Finished in 23:35.
 
Tuesday was deceptively tough. Especially what is usually termed the "Warm Up".

E2MOM for 18:00 (9 Sets)

10 x Left Leg Bulgarian Split Goblet Squats
10 x Right Leg Bulgarian Split Squats
20 x Hollow Rocks
15 x Arm Angels (2.5Kg Plate)

Soooo this was pretty impossible past the first round. So scaled the reps back to get as much work done while leaving a little bit of rest at the end of the 2:00 before the next round.

Bench Press

3 x 10 For Max Load
Every 2:30

You got to pick your max load. But if you didn't hit the 10 reps it counted as a DNF so pick wisely. I hit 60/65/70Kg. So finished on 70% of my 1RM. Happy with that.

WOD 5:00

30 x Dumbell Snatch (22.5Kg)
20 x Burpee Box Overs (24")
1 x Legless Rope Climb

Gogogo all the way on this one. Went unbroken on the dumbell and kept a solid pace through the box overs. Legless climb also went well to finish in 3:34.
 
Wednesday was an abject failure really. Woke up not really feeling 100% and in the end stopped mid workout and pulled out. It wasn't worth pushing myself through and potentially doing damage. Training is only training after all.

Spent the remainder just stretching and on the roller.

Have got a nice little video of my handstand walk practice to go up. Give anyone following this something to watch!
 
Team Workout Friday was a different take on team Murph.

"Murph Demarcation"

40:00 Teams of 2/3

1000m Row Cash In

  • 800 meter Run
  • 50 Pull-Ups
  • 100 Push-Ups
  • 150 Air Squats
  • 800 meter Run
  • 30 Pull-Ups
  • 60 Push-Ups
  • 90 Air Squats
  • 800 meter Run
  • 20 Pull-Ups
  • 40 Push-Ups
  • 60 Air Squats
  • 800 meter Run
1000m Row Cash Out

This was good fun, in a team of 3 meant it was more of a casual workout which was exactly what I needed. We finished it off in roughly 35:00.

Then 1 rest day before hitting 19.3 on Sunday.
 
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