Jesters* Crossfit Journey

For anyone that is reading. I want to start uploading some videos where possible.

This one is a slow mo video of me doing a muscle up back in February, they have come a long way since with less of a jump into the bar needed now.

Not the highest quality but it might be of interest.

 
Yesterdays session was a tough one. Wasn't quite feeling it, biceps were so tight because of the earlier workouts and hadn't released well. Still improved but didn't feel I gave it my best.

5 x 5 Touch and go, hook grip Deadlift (135Kg)
Lifting every 2:30

Went well, a 5Kg increase and felt good. Ruins the thumbs though!

WOD 30:00 Cap

50 x Cleans (60Kg)
100 x Wall Balls
50 x Cleans
100 x Wallballs
50 x Cleans

Completed 58 of the second set of wall balls, leaving 92 reps left. 30 rep improvement. But it was absolutely brutal, felt so ruined at the end of it.

Resting today.
 
Yesterday marked a really great end to a hard week.

Benchmark #12 is 45 mins of 1RM's

Clean + Jerk
Clean
Snatch

Not a lot of time to work on all of the lifts. I sacrificed time on the snatch to do work on the Clean + Jerk / Clean, which paid off in the form of 2 new PB's!

Clean + Jerk : 107.5Kg
Clean : 110Kg.

Snatch was only a 70Kg lift. Needed much longer than 10mins at the end to get into the groove.

Here is the clean and jerk PB video.

 
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Today was a good session to kick off the week.

6:00 Cap

100 x Air Squats (10Kg Plate)
Every minute on the minute 5 x Ground to overhead.

Pushed out a good time and completed in 2:40. Quads felt super tight after that.

5 x 3 Back Squat @ 80%/90% of 1RM.
Lifting every 3:00

Completed all sets at 115Kg. Pretty much at 85% of 1RM. Happy with that, felt comfortable and decently strenuous on the last couple of lifts.

WOD 9:00 Cap

15 x Power Snatch (60 Kg)
20 x Power Snatch (50 Kg)
40 x Power Snatch (40Kg)

Hit cap with 19 reps left. Nowhere near the weights as prescribed. But they were for the insane athletes amongst us. Lovely short blast workout, couldn't have lifted more at this time. See where I am at in 6 months time for this one.
 
rainbow6six said:
I've been doing Crossfit since September last year and love it. I'm enjoying reading the WODs you do, keep it up!
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Thanks for reading! Glad it gives you some entertainment in my pain :D

Today is a partial rest day as I am between night shifts. But I still went into the box to do some accessory work and stretching.

GHD Situps and Back Extensions
Bar Muscle Ups

Spent a lot of time stretching out the upper body with resistance bands and also using the barbell to roll out my quads which was quite painful.

Looking forward to team workouts tomorrow!
 
Delvis said:
One good thing about Crossfit is that it is, just brutal :D Particularly on your soul I bet
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Hahaha sometimes I walk in and look at the board and I know the workout is going to crush my will!

Todays team workout was great fun. Lovely day to do some running!

Teams of 2 - 40min Cap
30 x Clean + Jerk (60Kg)
1 Mile Run
60 x Chest to Bar
800m Run
90 x Box Jump (24")
400m Run
120 Hand release pressups

Now I really do not like to run, but went on through and crushed the movements inbetween. We completed it in 30:01 which was the fastest time of the day at that point.

When I got home I had a delivery. Got myself some nice new Nobull trainers. Really looking forward to breaking them in!
 
Hot day to train!

20:00 min - Lifting every 2:00 min
5 x 3 Push Press @ 90%
5 x 5 Push Jerk @ 80%

All sets completed at 75Kg.

Lifting was good, sets completed comfortably but still a challenge.

WOD

13:00 min Cap.
3 RFT

21 x Over bar Burpees
15 x Power Cleans (52.5Kg)
9 x Toes to Bar

Every 3:00 5 x thrusters.

Worked hard on this one, hit cap with just 9 TTB left. Really happy with my work rate but frustrated that I did not finish it.
 
Part work out today, my sports massage was moved slightly earlier and cut my session in half.

3 x 15 touch and go Deadlift - every 2:30 min
First set @ 90Kg
Last 2 @ 95Kg

Then moved to GHDs and back extensions 60 and 10.

Then my therapist went to town on my back. Felt like she pulled my rhomboids apart. Look toward to the loose feeling tomorrow morning.
 
GSVBagpuss said:
That C&J vid was super impressive!
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Thanks Bagpuss! Hopefully much more to come.

Today's session was a ground breaker for me. Thought it would suck as I hate running but I turned it up.

12:00 EMOM

1. 40 sec Deadhang
2. 20 x Overhead Lunges (20Kg Plate)
3. 30 x Hollow Rocks

"Abbate"
40:00 Cap

1 mile run
21 x Clean + Jerk (70Kg)
800m run
21 x Clean + Jerk
1 mile run

Completed in 30:20. First mile run was taken steady, clean and Jerks were done in singles lifting every 10-15 seconds and felt good. The last mile run I was expecting to fall off the cliff early but surprisingly I was able to push hard and come in at least a minute faster than the first mile. A big confidence boost.
 
Barbell club today.

Snatch Deadlift
Lifting every 2:00
5 x 3 @ 90Kg

Felt good and technique was smooth.

Snatch Singles 18:00
Lifting every 90 secs
Starting at 50% (40Kg) adding 5% after every lift.

Ended up lifting 80Kg and matching my 1RM which makes me happy.

10:00 EMOM

Power Clean
Push Jerk

3 reps touch and go. Lifted at 65Kg

Nice and smooth, working on the technique. Finished the day with bar muscle ups and practicing reloading into the second one, very close to hitting the technique.
 
Hot one today post night shift, but put in a solid amount of work.

10:00 Cap

800m Run
Max reps wall balls.

Put in one of my best 800m runs at 3:12. Then hit 113 reps on the wall balls, overall very happy with that.

10:00

Lifting every 30 seconds.
70% of clean + Jerk. 70Kg

Was a tough 20 reps but technique was solid with few wobbles.

10:00

10 - 9 - 8 - 7 -6 -5 -4 -3 -2 - 1
Box jumps (30")
Strict pull ups.

Finished in 9:28. Very happy to finish before the cap. Mixed my grip from over to underhand on the Pullups to try to not fatigue as quickly, worked well.
 
Good session today, quite a lot of volume.

4 x 15 Push Press
60/70% - 55Kg

This burned quite badly by the last 2 sets. Could may have gone slightly heavier but didn't feel like I did not push myself.

3 x 15 Bent over row
30Kg

Focusing on technique over load. Keeping smooth and making sure every rep was to the chest.

WOD 18:00

3 Rounds
40 x Burpees
20 x Toes to Bar
10 x Squat Snatch (52.5Kg)

A hard workout, manged 2 rounds 17 reps. Kept the Burpees consistent and TTB in sets of 5. Snatch is what took the time, had warmed up into them by the second round but ran into the cap.
 
Team workout today. Had a great laugh!

40:00 Team of 3
3k Row
150 x Deadlift (90Kg)
100 x Burpee Pullups
50 x Rope Climbs

Really enjoyed this one. Took it in turns of 500m on the rower, DLs were done in 5's , Burpees in 3's and then alternating singles on the rope climbs. We finished in 34:04.

Managed to reload my muscle ups for the first time yesterday and strung 3 together today. Very happy with the progress, soon I'll start handstand walk practice.
 
Toes to bar is very much about core control and core strength especially when doing them strict (strict is beyond me at the moment).

Kipping movement is the same theory behind it as kipping pullups. Gymnastic element to enable more volume to be done, so taxes the grip, core, conditioning and coordination.
 
Tonight was fun. More volume!

3 x 5 Bench Press lifting every 2:30.
3 sec pause at the bottom of each rep.

All reps done at 70Kg. Felt good, enough outside the comfort zone to feel like I did good work.

OMEM 12:00

Odd: 8 x Box Jumps / 3 x Handstand Press ups (20" Plates)

Even: 8 x Burpees / 3 x Snatch (60% of 1RM - 47.5Kg)

This was rotten, only failed to complete the snatches on 3 of the rounds. Happy with my performance.

WOD 10:00

Ascending Ladder, rising in 2's.

2 x Hang Power Clean (42.5Kg)
2 x Shoulders to overhead
2 x Front Squat
4 x
4 x
4 x
6 x
6 x
6 x
Etc

Managed to clock up 159 reps. Got to 5 reps on the front squat in the round of 14. This was a quick and gassy workout and felt good, I do need to improve my conditioning and this was the ticket. Then after strung 4 bar muscle ups together.
 
Good one this morning.

6 x 8 Front Squat lifting every 2:30 @ 70%
Completed all my sets at 80Kg just slightly less than my 70%. Reps were good, need to make sure both my feet are level as sometimes one was slightly forward.

26:00 Rolling Clock

0 - 7:00

100 x Kettle bell Swings (32Kg)

7:00 - 10:00 Rest

10:00 - 26:00
4 Rounds

30 x Shoulders to overhead (42.5Kg)
20 x Pistol Squats
3 x Wide grip strict pull ups

This was brutal, managed to finish the swings in 6:38 with serious forearm and wrist pump going on. The start of the overheads was horrendous and as soon as the forearms released they were slightly better! My pistols need to get smoother and faster, they held me back from getting further and completed 2 + 43 rounds. The Pullups were the easiest part of the workout!

On nights for the next 2 days so I won't be going into the box over the weekend. After 5 days straight of training I should rest but may do some accessory work at home tomorrow.
 
Decided to have an afternoon session at home.

Spent 15-20 minutes starting to practice for handstand walks. Getting up into the handstand sway from the wall and doing some shoulder taps.

Then took my new kettlebell out for a spin. 32Kg of fun.

5 Rounds

20 sec (each arm) overhead straight arm holds
10 x Raised (One hand on the kettlebell) pressups. (5 each side)
10 x Sumo Deadlift high pulls.

Then.....

5 Rounds

5 x Russian kettlebell swing.
5 x Overhead kettlebell swing.

More than enough to get the blood going. Happy to have done something even while feeling quite tired.
 
Today's session was lovely.

12:00 EMOM

1. 12 x Candlesticks
2. 40 sec nose to wall handstand hold
3. 12 x Taters (32Kg Kettlebell)

Hard opener, the taters were game changing after the holds.

15:00 to complete.

2 x 30 Back Squat @ 40/50% Unbroken.

Completed both rounds at 60Kg so about 45%. Was so tough on the lower back but powered through.

Then to finish.

3 x 15 Strict press @ 50% Every 2:30

Started at 30, then 35 and finally 37.5Kg. Happy as I started at my 50% and went up.

After this I fired off 4 bar muscle ups, to keep my eye in. Then 20 minutes of ROMWOD to stretch out.
 
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