Jesters* Crossfit Journey

Nice and toasty warm in the box today.

20:00 EMOM

1. 10 x (Each arm) Reverse kettlebell rows.
2. 10 x Toes to bar.
3. 14 x Burpees.
4. 9 Strict hand release handstand pressups (20Kg plates)

This was all fine except for 4. The rows were done with a 32Kg bell but limited reps to 7 each arm as form started to deteriorate. Completed all reps of 2 and 3. 4. Was scaled to no plates and even then I only managed between 4 and 1 each minute before fatigue.

Then some snatch work.

18:00

Every 90 seconds complete.
1 x Snatch.
1 x Hang Snatch.

Started at 50Kg and worked up to a closing weight of 65Kg. Happy with my technique, some wobbles but nothing too major!

Then strung 5 bar muscle ups together.
 
Team workout Wednesday!

Teams of 2 Warm Up

16:00 EMOM - Alternating 2:00 with your partner

1. 12 x Wallballs + 8 x Toes to bar.
2. 20 x Overhead Lunge (15Kg Plate)

Good warmup , completed all reps with no issues and led nicely too...

20:00 AMRAP

150 x Overhead Squats (20Kg Bar)
400m Run
50 x Burpee Pullups

Good workout, my partner was only on his second ever session so I pushed hard to make sure we kept going. Completed 1 round and 134 reps!
 
Keeping up with volume workouts tonight.

3 x 20 Bench press @ 50%
Lifting every 3:00

First set was done at 45Kg then went up to 50Kg for the last 2. Felt good and could have done 50Kg for all 3.

WOD 15:00

75 x Thrusters (42.5Kg)
50 x Pullups
75 x Wallballs

This was tough. Mentally crushing workout and what made it worse was that I hit cap with just 5 Wallballs left. Couldn't have pushed any harder than I did.

Then

15 sec on , 15 sec off side plank.
30 sec on, 15 sec off.
45 sec on, 15 sec off.
1 min on.
1 min rest.
Repeat on the other side.

Couldn't hold the plank fully from 45 sec onwards. More improvement needed!
 
Thankfully no leg work today. Which after the week so far was a welcome change!

4 x 15 Deadlift @50% (Unbroken)
Lifting every 2:30

All sets completed at 85Kg. Grip was getting a little slippy on the third set so hook grip was used to make sure the bar didn't go anywhere!

WOD

14:00

21 x Power Clean (42.5Kg)
15 x Handstand Pressups (20Kg Plates)
9 x Chest to Bar

This was a pretty grotty one. Breaking up the handstands was crucial, first set they were done in 5's then the next 2 sets they were in 3's to help save the shoulders. Chest to bars were straight forward and the power cleans were relatively ok. Again all about saving the shoulders for the handstands. Completed 3 sets +2 reps, very happy with that.

Hollow Holds

6 x 15 sec on 30 sec off.

Such a taxing movement to hold. Didn't do too badly but the last 3 sets were very wobbly.
 
The pump was good! Volume training isn't my favourite ( everyone wants strength don't they! ) but I know it is a necessary evil.

Rest day today!
 
Barbell club this morning.

6 x 2 Front Squat @80% Every 2:30
3 Second pause on the first squat.

100Kg for all reps. The idea was to pause at the bottom to replicate the bottom of the clean and getting comfortable under a heavy load. Felt good through all reps at slightly heavier than my 80%.

20:00

Every 2:00 @ 70%

1 x Power Snatch
1 x Hang Snatch
1 x Snatch

A good 10 sets. All reps completed at 60Kg , hang snatch is one of the lifts I enjoy the most, very satisfying to get right. Really drilling technique today was good.
 
Operation smash shoulders tonight.

22:00 5 Rounds

25 Sec overhead kettlebell hold (right arm)
25 Sec overhead kettlebell hold (left srm)
9 x Strict Ties to bar
30 x Front Rack lunge. Strict press at the bottom of each rep (42.5Kg)

Brutal on the shoulders. Managed 2 rounds 9 reps. Did my first strict toes to bar and overall happy. No one got anywhere close to finishing this.

4 x 12 Overhead Squat

All reps done at 45Kg. Shoulders were fried and even this weight was a slog.
 
Finally muscle ups in a workout!

10:00 EMOM

3 x Power Cleans (70Kg)
6 x Press Ups

Nice and easy warm up really. Had no trouble getting all the work done.

20:00 3 Rounds

50 x Wallballs
30 x Squat Cleans (42.5Kg)
10 x Burpee Muscle ups

This was fun, squat cleans were the ones that felt rough. Burpee muscle ups were smooth and weren't rushed. Managed 1 round and 79 reps. 1 rep off getting back on the muscle ups.

3:00 Rest

5:00 3 Rounds

30 x Unbroken Double Unders
12 x Down Ups

After all the work so far this was challenging. Second set of DU I failed twice. Finished this in 4:52 just under the cap!
 
A good pairs workout this morning.

50:00 - 7 Rounds

27 x Thrusters (42.5Kg)
7 x Wall Walks - Finishing with hands stepping up on a 20Kg Plate
20 x Toes to bar
17 x Down Ups

Good workout, myself and my partner kept the same pace throughout the whole workout pretty much. Finished in 45:53. The wall walks onto a 20Kg plate were game changers though, having to get a solid balance before stepping the hands onto the plate was incredibly taxing, but very rewarding. Toes to bar and down ups were straight forward and just keep moving. Thrusters, as always are just pick up the bar and go.
 
Tidy morning session.

36:00 Clock

0-12:00

35 x Double Unders
9 x Squat Snatch (60Kg)
5 x Strict pullups

Good start to the session, double Unders feel like they have definitely improved. Snatch was done in a slow and steady method, and were definitely the time consuming part of this. Pullups were easy and done unbroken. Managed 2 rounds and 38 reps.

12:00-15:00 Rest

15:00-25:00

7 x Over bar Burpees
11 x Toes to bar
14 x Pistol squat

Nice and constant work. Another workout to practice pistols, definitely feel better and hopefully they get programmed more often. Managed 3 Rounds and 1 rep.

25:00-28:00 Rest

28:00-36:00

10 x Power Clean (60Kg)
15 x Pressups

Just kept going through this. 4 rounds 4 reps and happy with that.

Wedding reception tonight. May train tomorrow, depends on how I feel!
 
After 3 days off I swung back into action yesterday.

4 x 7 Push Jerk
Lifting every 90 seconds.

Completed the first 2 rounds at 70Kg and moved to 75Kg for the last 2 rounds. Felt strong and started the shoulders burning.

4 x 8 Hang Squat Clean
Lifting ever 90 seconds

First 2 sets completed at 60Kg then moved to 65Kg. Technique was good and felt like I was moving well.

EMOM 6:00

12 x Pullups
5 x Burpees

Comfortably went through this, finishing each set between 30-40 seconds, giving some time to rest. The last set was horrible and the shoulders were toasted by this point.

4 x 8 Bench Press
3 seconds down - 1 second up

Lifting every 2:00

Completed first set at 60Kg, then mistakenly didn't take the weight off from my partners benching (65Kg) and failed at 7 reps. Went back down to 60Kg but hit failure each set at 6 reps. Not upset by this as I need to push my bench a little harder. It is a weakness.
 
Todays session was great fun. Balancing speed with endurance.

36:00 - 3:00 Rounds (12 rounds total)

200m Run
10 x Box Jumps (24")
1 x Squat Clean @80% (90Kg)

Really enjoyed this as it allowed me to see how my running is doing. Came off the run between 47-50 seconds each round and proceeded to hit the box jumps straight away. The clean started to get disgusting around the 8th round (24:00 onwards). My slowest round was actually my first at 1:35 and my quickest was 1:25. Extremely happy I managed to push my pace and keep consistant and did not fall off.

5 x 5 Strict Unbroken Pullups

Every 2:00

These were fine until the 4th round where I failed on the 4th rep. Last round was done with an underhand grip and completed ok.
 
Fun but 1 intense team workout today.

45:00 Teams of 2 - 5 Rounds

400m Run
20 x Shoulders to overhead (70Kg)
50 x Air Squats
10 x Rope Climbs
50 Cal row

Rope climbs were the killer in this workout. But we managed to complete 4 rounds and get to 5 of the shoulders to overhead in the fifth. Right wrist is proving to be tight and won't release, more mobilising needed.
 
Hard work was done tonight.

5 x 5 Back Squat @70%
5 seconds down, 1 second up.

All reps done at 100Kg. This was tough, the last set was brutal but felt good.

WOD 15:00

21 - 15 - 9

Deadlift (100Kg)
Handstand Press ups (on 20kg plates)
Hang Power Cleans (60Kg)
Toes to bar

Tough, stayed consistent throughout but didn't manage to finish. Hit cap after finishing the 9 x Deadlift. Gave it all I had so happy with my work.

6 x 20 second hollow hold
30 secs rest between rounds.

Aaaaaaaaaaaabs.

Did more bar muscle ups after finishing. Video below shows how far I've come in 6 months.

 
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Monday Funday

12:00 OMEM

O : 9 x Thruster (42.5Kg) + 7 Pullups
E : 30 x Double Under

This was going really well until I hit round 8 and suddenly started feeling sick. Popped outside for a bit of dry heaving and fresh air and back in for round 9 to finish. Not sure what came over me, but haven't been feeling 100% so maybe that was partly the reason!

10:00 Complex

For max weight.

2 x Deadlift
2 x Hang Squat Clean
1 x Push Jerk

My kind of exercise, I love barbell complexes, worked up to 97.5Kg and failed on the second hang squat clean. Coach asked me if I wanted another shot, of course. Attacked it this time and nailed the complex.

To finish.

6 x 30 seconds on 45 secs off - Weighted Plank Holds (20kg plate on the back)

Mmmmmmm got to love making planks harder. Got through all 6 rounds but was hating life for the last 2.

Started getting used to being on the rings. Moving my focus to ring muscle ups and need to get comfortable.
 
Today's session.

12:00 OMEM

O: 5 x Wallballs 5 x Chest to bars.
E: 7 x Kettlebell swings (32Kg) 1 x Rope climb.

Good fun, finished each round between 30-40 seconds comfortably.

20:00 WOD

0-4:00
40 x Situps
30 x Deadlift (100Kg)
20 x Handstand push ups (20kg Plates)

4:00-8:00 Rest

8:00-12:00
20 x Situps
15 x Deadlift (125Kg)
9 x Handstand push ups (2 x 20Kg plates)

12:00-16:00

16:00-20:00
15 x Situps
9 x Deadlift (140Kg)
6 x Handstand push ups (3 x 20Kg plates)

First round was a brutal amount of work, hit cap with 15 handstands left. Second round I completed in 3:31 and the last round in 3:48. The increasing deficit push ups were a first for me and I surprised myself by hitting the reps. Deadlift I moved through as quickly as possible to maximise push up time.
 
Sweetah team session. Both parts of the workout were meant for 4 but we did it as a 3.

11:00
1 mile run with somone carrying a 20kg plate.

Completed in 7:58. Both my teammates are better runners than me, but it dragged me faster. 28 seconds off my best 1 mile pace with part of it carrying a plate!

35:00

150 Cal row
100 x Box jumps (24")
75 x Power Snatch (42.5Kg)
30 x Burpee bar muscle ups
75 x Power Snatch
100 x Box jumps
150 Cal row

31:39 we finished in. Constantly moving at every point of this workout. So much fun and feel like my engine is really improving and can maintain the pace during longer workouts, even with some technical movements thrown in.
 
Todays WOD was right up my strasse. But the starting EMOM was hard as nails.

8:00 EMOM

3 x Burpee
3 x Clean and Jerk (75Kg)

Now the prescribed weight was set at 100Kg, seeing as my PB is at 107.5Kg that was never going to happen for so many reps but it was also set at 70% of my 1RM. First set I managed all 3 C+J but having no rest was a sure fire way of burning out way before the 8min mark. Dropped the reps to 2 and gave myself 15/20 sec break. I doff my cap to anyone that can complete this at the prescribed weight and in time.

12:00 5 Rounds for Time

5 x Deadlift (100Kg)
10 x Toes to bar
15 x Hand release press ups

This was right up my street. Had my eye on the leader board of the day so far and wanted to go sub 8 minutes. Unfortunately I hit 8:04, so close but still posted quickest of the day. Didn't stop apart from breaking the last 2 sets of Toes to bar into 5's and HR press ups every 5 for a few seconds.

Deadhangs

15 sec on 45 sec off
30 sec on 30 sec off
45 sec on 15 sec off
60 sec on

Managed to get to 35 sec on the third round before grip failure happened. After all the work I was happy with that.
 
Fun one this morning.

5 x 5 Back Squat @ 80%

First 3 sets at 110Kg, right knee felt slightly tight but loosened up during. Fourth set up to 115Kg and finished on 117.5Kg nearly 5% up so happy with that.

WOD 13:00

15-12-9-6-3 Front Squat (52.5Kg)
50-40-30-20-10 Double Unders
15-12-9-6-3 Handstand press ups (20kg Plates)

Historically these workouts have been a weaklink in my conditioning. Today I proved to myself I can push hard, finished in 9:48. Kept moving with only a few trips on the skips. Many positives from today. After 5 days of training I might have a lighter day tomorrow with a rest day Sunday.
 
Thanks Bag!

Saturday was a rest day before my first night shift.

Today I did a small workout at home.

15 minutes of stretching before an 800m run to warm up.

4 rounds - 1 min rest between rounds

5 x Overhead kettlebell squats (32Kg Each arm)
30 x Double Unders
5 x Handstand pressups

This was fun, the Squats were tasty, first time I've tried with the 32kg bell and it went well.

Then 4 rounds of

8 x Underhand grip kettlebell rows (32Kg each arm)

Wanted a workout to blow the cobwebs out before my second night shift and this did the trick. Back into the box tomorrow!
 
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