Jesters* Crossfit Journey

Tuesday

Warm Up 3 Rounds
15:00

25 x Situps
45sec Plank/Handstand Hold/Deadhang
20 x Cals (Row/Ski or Bike)
4 x Overbar Hip Stretch

Good work, got warm!

E2MOM 12:00

1 x Snatch Lift Off
1 x Power Snatch
1 x Overhead Squat

7 seconds rest

1 x Snatch

Ascending weight - 60/65/70/75/80/85% of 1RM Power Snatch.

This was a really fun little complex, it has been a while since I have had to get under some heavy power snatches. I hit every lift cleanly, with only the very last snatch proving to be a bit tasty to stand up.

Weights were 55/60/65/70/75/80Kg.

WOD 8:00

AMRAP

30 x Double Unders
10 x Lateral Overbar Burpees
10 x Push Press (50Kg)

This was horrible. Double unders felt a bit sticky and slow, I really need to get more practice in. Overbar burpees.....well they still suck. Push press had to be unbroken and I managed all my sets unbroken. Score of 3 + 44 at the 8:00 mark. Training is going well, I really feel like I am starting to enjoy it again.
 
Wednesday was a nice little session.

15:00 Mixed Warm Up with extra shoulder activation.

30:00 Every 1:30

1. 2 x Muscle Ups
2. 10 x Wallballs - 10 x Dumbell Snatch (22.5kg)
3. 5 x Chest to Bar - 15 Cal Row
4. Rest

*Athletes 1 - 6 Muscle Ups*

A good workout really, I alternated my muscle ups between Ring/Bar. So ended up doing 3 rounds of Ring and 2 of Bar. Reps each set were 4 x Ring and 6 x Bar.

The other movements were straightforward and felt good. Finished all the work!

I did train Friday but forgot to take a photo of the session. I scaled it back to leave myself something in the tank for Saturdays Open workout attempt.
 
Saturday - Open 20.5

20:00

40 x Ring Muscle Ups
80 x Cal Row
120 x Wallballs

*Reps can be done in any combination desired*

A really interesting workout, the stipulation of breaking it up however you want is really tactical. I know my ring MU are my weakest muscle up. So keeping it small sets from the start would benefit me later on.

I broke it up as follows 2 x Muscle Ups / 10 x Wallballs / 10 x Cals. Managed to stick to it and not worry about the split time meant I hit the split at 17:56 and got 25 muscle ups. Really happy with the effort.
 
After Sunday/Monday off, we got back to training.

Monday

Warm Up 10:00
3 Rounds
3 x Cable Stick + Squat + Tuck Jump
10 x Toe Touches
15 x Banded Good Mornings
10 x Alt Cossack Squats

The usual, moved well, got some stretching in and ready to go.

3 x Back Squat E3MOM for 12:00

70/75/80/85%

30 x Double Unders after each set (Unbroken)

We are back to lifting some weight again, building up to 1RM testing in December. Having not squatted for a while this was a bit of a shock. 105/112.5/120/125kg for my 3 sets. Double unders were ok, but I think I may change the style of rope I use, not feeling like this one is helping me.

WOD 15:00

3 Rounds

3 x Tempo Push Ups (10 sec down/10 sec up)
45 seconds Max Chin Ups
1:00 Plank
5 x Squat Cleans (70kg)

A pretty good workout, varying difficulty and tempos of work make it challenging. Happy with all the movements, but the plank really started to take its toll in the second and third rounds. I went touch and go on the squat cleans in the final round to finish in 13:11 with 32 chin ups done over the 3 rounds.
 
Wednesday was an athletes session.

I have decided, pretty last minute, to do the European Championship Qualifiers so the session was dedicated to this workout.

TEC 20.1

12:00

12 x Ground to Overhead @ 50kg
10 x GTOH @ 60kg
8 x GTOH @ 70kg
6 x GTOH @ 80kg
4 x GTOH @ 90kg
2 x GTOH @ 100kg

AMRAP - GTOH @ 110kg

**7 x Burpee over Bar between each set of GTOH finishing after the 100kg bar**

This is almost a repeat of TEC 19.1 from last year, but that was just cleans. The jerk has been added this year. After having a little look over the standards I decided to step down and step up on the burpees to keep the heart rate as low as possible for the lifts. I moved really well through the lifts, trying to cycle the bar as quickly as possible and finished the 100kg bar at 10:39. After doing the burpees I managed to sneak 1 rep of the 110kg bar in before the cap. This is only 5kg short of my PB.

My love for the sport is starting to return and genuinely beginning to enjoy myself again.
 
Thursday training.

Warm Up 10:00

4 Rounds

5 x Down Ups
20 sec Superman Hold
20 x Hollow Rocks
30/30 Banded Shoulder Work

Simple and effective to get the body going.

WOD 25:00

3 Rounds

800m Run/Row/Ski Or 2 mile Bike
15 x Handstand Push Ups (20kg Plates)
30 x Russian KBS (24Kg)

Started off with the bike, which took nearly 5 and a half minutes to do 5 miles. The next 2 rounds I went on the ski for 3 and a half minute 800m's. As I was doing my HSPU's coach gave me a few minor adjustments which have worked wonders and the modified technique works for me really well. finished at 24:32.

E3MOM 7 x Deadlift @ 60% 9:00

Touch and Go

Did all my deads at 110kg and felt really strong. Good to start moving heavier barbells again.
 
Friday was a team workout, ruinous combination of bike/row and ascending weight thrusters. Was bad, thats all I want to say on that!

Monday work done.

Warm Up 5:00

2 Rounds

10 x Scapula Pull Ups
5 x HR Push Ups
15 x Air Squat
10/10 Banded Lat Pull Down

Good warm up as always. Did the job.

Front rack prep into....

E3MOM 12:00

7 x Push Press @ 70%

20 Cals after each set.

Did all my push press at 72.5kg and all the cals on the rower. Was good, but obviously a little grueling.

WOD 18:00

6 Rounds

25 x Wallballs
20 x Push Ups
15 x Situps
10 x Strict Pullups

This was a little horrible, wallballs into push ups did not go too well. Chest fell off really quickly and it became a bit of a grind. Managed 4 rounds + 27 reps at the end.
 
Tuesday

Warm Up 10:00

3 Rounds

30 sec Kettlebell Wall Hold (24kg)
30 sec Nose to Wall
50/50m Waiters Carry (Alternating Arm 24Kg)
10 x Down Ups

Shoulders and chest are sore from yesterday so this helped.

E3MOM for 12:00

4 x Front Squat @ 70/75/80/85%

After each set 8 x Box Overs (24") 8 x Strict Handstand Pushups (20Kg Plates)

This was hard, been a while since heavy front squats. Weights went 90/97.5/105/110kg. All the box overs and then 4 x HSPU's each round.

E3MOM for 12:00

6 x Split Jerks @ 60%

*Alternating Legs*

After each set 20 Cals.

So all my lifts were done at 65kg and my cals were done Ski/Ski/Ski/Bike. A good bit of work was done today. Overall happy.

Got an appointment with my Chiropractor this afternoon to check on my shoulder progress!
 
In Wednesday's athlete session I did TEC 20.2

TEC 20.2

18:00

300m Row
30 x Handstand Push Ups

1:00 Rest

300m Row
30 x Toes to Bar

1:00 Rest

300m Row
30 x Bar Muscle Ups

This was a workout I was looking forward too. A good test to see the state of my gymnastics so far. HSPU's were done in sets of 10, TTB went 15/5/5/3/2 and I started my BMU at the 9:00 mark. Little did I know that my forearms had fallen off a cliff and had to do the BMU in singles. I finished in 16:38 and also did an extra BMU because I thought I lost count midway through.

If I was to redo the workout I would break the TTB into 5's from the start to try and preserve the forearms as I lost all confidence trying to reload the BMU. But overall happy, still need to add greater volumes of gymnastics into training for efficiency to greatly improve my time in workouts like this.
 
Friday did some sweet team workout and got hot and sweaty.

Sunday was barbell club.

15:00 Mixed Warmup

10:00 Coach Led Stretching

30:00

Alternating minutes

1. Snatch - Clean - Snatch
2. Rest

Building up to Max Weight

A good complex and very much enjoyed it. Weights went as follows 40/45/50/55/60/65/70/75/DNF/DNF/80/DNF/DNF/DNF/82.5Kg

Frustratingly I hit the first snatch/clean rep on multiple occasions but failed the very last. Which made hitting it even better in the last minute. It was around 84% of my 1RM Snatch.
 
Monday we did some volume work.

Warm Up - 8:00

3 Rounds

15 x Wallball Thrusters (9kg Ball)
10 x Progression Pushups
30 x Single Unders

Coach Led Stretching

E3MOM

3 x 30 Bench Press @ 30 - 40% of 1RM

This was hard, I still don't like bench press. Weights were as follows 30/35/40Kg.

E3MOM

4 x 8 Tempo Deadlift @ 30 - 40% of 1RM (5 sec down - 1 sec up)

Not too bad, thankfully wasn't hook grip! Weights were 72.5/72.5/75/77.5Kg.

EMOM 10:00

1. 10 x Box Dips
2. 20 x Hollow Rocks

A bit of skill work to finish off. Was very tough after the earlier lifting, chest was definitely feeling it. But managed to hit all the reps.
 
Have still been training hard. Just slacking on the updates!

Tuesday

15:00 Coach Led Warmup

15:00 - E3MOM

5 x 3 Bench Press @ 80%

Complete 6 x Ground to Overshoulder D Ball after each set - ARX 70kg

I stuck to my 80% each round which was 80kg and felt quite comfortable. The D ball was horrible, I did 4 sets of 3 and the final set was 4 reps. Just felt like a full on atlas stone.

WOD 10:00

2 Rounds

35 x Wallballs (9kg Ball)
35 x Box Step Overs (9kg Ball - 24" Box)
20 x Situps

Decided I would try and go all out on this and push myself into the pain cave. First round went unbroken on the wallballs, step overs and situps. Second round the wallballs were split 20/15 and then unbroken for the last 2 movements. It hurt but I finished in 8:14. I know I need to work on my speed and pushing harder to get the better times, but was very happy with this.
 
Wednesday

We had a full barbell session.....my favourite.

Warm Up 9:00
3 Rounds

10 x Banded Goodmornings
5 x Front Squat (20kg Bar)
5 x Strict Press
5 x Back Squat
5 x Behind the neck Strict Press

After 3 rounds - 30 Down Ups

Good mobility followed by some more stretching.

10:00 Coach Led Stretching

EMOM 7:00

1 x Clean + Jerk

1. 75% of 1RM
2. 75%
3. 80%
4. 80%
5. 85%
6. 85%
7. 90%

Really enjoyed this, all reps were power cleaned and I alternated push jerk / split jerk. Weights went as follows 87.5/87.5/92.5/92.5/97.5/97.5/102.5.

WOD 10:00

21 - 15 - 9

Hang Power Clean (RX 50kg / ARX 60kg)

9 - 15 - 21

Front Squat

This was going to be a hold on and go kind of workout, especially at the ARX weight. Knew I could push myself hard again and went as hard as I could, breaking before hitting fatigue. Finished in 7:14.

Starting to really finding the love for CrossFit again. It has been a hard year but the fun is coming back for me.

We are moving into 1RM / 3RM season. I am not expecting to PB but you never know! Hopefully a really great way to see out the year.
 
So 3RMS have started. With a bang no less!

Monday

15:00

Coach Led Warmup


30:00 To Set

3RM Back Squat
3RM Front Squat

Started with back squat and spent around 20 minutes doing it. Warmed up well and did my first 3 at 130kg, 135kg felt much better and finished with 143kg for a PB of 0.5kg (hey every little counts). Front squat had to be squeezed in and I finished with 115kg, 5kg below my PB but not too disappointed.

WOD 6:00

800m Plate Carry (20Kg)
12 x Strict Pullups

This is a bit of a pap workout and is very uncomfortable with a plate on your back. Finished in 5:47.
 
Tuesday 3RMS

15:00

Coach Led Warmup

30:00 To Set

3RM Strict Press
3RM Push Press
3RM Push Jerk

This went with mixed results. I annihilated my strict press 3RM PB by 5kg and posted a 65Kg 3RM. Push press was infuriating, equaled my old PB of 95kg and did 97.5kg for 2.5 reps 4 times. That last rep just wouldn't stick, hugely frustrating and I wasted my remaining time so didn't post a push jerk!

WOD 10:00

30 x Burpee Box Jumps (24")
30 x Weighted Box Step Overs (20kg plate overhead)

A bit of a grit your teeth and move workout. Cycled the burpee box jumps consistently and did fast 5's on the step overs and finish in 5:22.
 
Wednesday 3RMs

15:00

Coach Led Warmup

30:00 To Set

3RM Bench Press
3 RM Deadlift

Oh today was an extremely good day. Built up the bench and smashed my PB my 5Kg to post 97.5kg for 3. Managed 2.5 reps at 100 and 101kg which was a kicker but the best was yet to come.

Deadlift warm up sets were smooth and felt lovely. Weights went as follows 160/172.5/180/190kg for 3. My previous 3RM was 170kg and my previous 1RM was 180. So I added 20kg and 10kg respectively.

With 190kg for 3 now being my new 1RM I firmly believe that 200kg is so close, so when we get to 1RM's in the next few weeks I have the confidence to get it. All the reps today felt smooth and probably the best I have ever deadlifted.

10:00 Mixed Stretching + Roller

Had my monthly massage and had my legs and forearms stripped through. Hopefully they should loosen up nicely in the morning.
 
Quick summary of the weeks training.

Monday

1RM Back Squat - Hit a good PB of 160Kg.

WOD "Grace"

30 x Clean + Jerk (60kg)

Hit a new PB time of 2:08.

Tuesday

1RM Strict Press / Push Press / Push Jerk

New PB's 72.5kg strict and 117.5kg push jerk.

WOD "Fran"

21 - 15 - 9

Thrusters (42.5kg)
Pullups

Sold my soul and knocked nearly 30 seconds off for a new PB. 3:30.

Wednesday

1RM Bench / Deadlift

PB bench of 105Kg, Deadlift didn't go as well and stays at 190Kg.

WOD "Diane"

21 - 15 - 9

Deadlift (100kg)
Handstand Pushups

This hurt, finished in 5:36.

Friday

Team Murph in Pairs

40:00

1 Mile run

100 x Pullups
200 x Pushups
300 x Air Squats

1 Mile run

* Wearing 10Kg Vest *

Hard work, we finished in 38:06. A good weeks training in a nutshell.
 
So I have been a bit sporadic this last week. Not helped by the fact I have been a bit ill.

To send this training log into 2020, here is a Squat Clean PB from Sunday, 125Kg fueled by all the food.. Full training should resume as soon as I am 100% (we are nearly there) and as soon as the box gets back to normal opening hours.


Also the wife has taken the decision to sign up to Pelaton. So it looks like I will have a spin bike in the house......oooooh the extra cardio is neigh.
 
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