Jesters* Crossfit Journey

Barbell Club this morning was good, made even sweeter with a new PB!

10:00 7 Rounds

Lifting Every 90 secs

1 x Power Snatch
3 x Overhead Squats (Tempo, 3 secs down, 3 secs up)

Did all sets at 60Kg, the tempo made it quite testy on the last overhead squat trying to keep everything stabilised but happy with it.

30:00 Rolling clock

4 x 4 Snatch Pulls (70Kg)
4 x 4 Snatch Balance (40Kg)

Then in the remaining time work up to a heavy full snatch.

Snatch pulls and balance were good for further technique work and warming up for the full snatch. My full snatch weights started at 40,50,60,70,75,80 and finished with a new PB at 82.5Kg. Weighed myself when I got home and found I was just 0.5Kg heavier than the snatch weight so I am extremely close to equal body weight sntach!

9/11 Tribute workout tomorrow which I am looking forward too.
 
9/11 Tribute Workout

35:00

2001m Run/Row
11 x Box Jumps (24")
11 x Burpee Chest to Bar
11 x Power Cleans (80Kg)
11 x Handstand Pressups (20Kg Plates)
11 x Kettlebell Swings (32Kg)
11 x Toes to Bar
11 x Deadlift (80Kg)
11 x Push Jerks (80Kg)
2001m Run/Row

Really good fun, endurance/sprint/endurance workout. You could choose to run twice, row twice or a combination of both. I decided to run first and row at the end, didn't want to repeat any work so I chose to do both. The run went really well, posted one of (if not the) fastest mile I've run at 7:12 and finished the 2km at about 9:20 blasted through the short rep work in roughly 10 minutes before jumping on the rower. In my head I wanted to maintain a 2:00/500m pace which proved to be a proper challenge as the gas tank had taken a pounding, but managed a 2:05-2:10 pace to finish the workout in 29:30. Very happy with this and I can identify where I need to improve to beat this time.

Had a short 30 min session with the sports therapist and she worked on my upper back and shoulders for a good 25 mins before going over my right forearm again as it still wasn't feeling 100%.
 
36 Minutes of pure hell this evening.

0:00-10:00

400m Run
100 x Wallballs
75 x Pullups
50 x Burpees

Mmmmmm this sucked so very much. Managed to get to 53 of the Pullups before hitting cap, no one today managed to get passed the pullups.

3:00 Rest

13:00 - 23:00 AMRAP

10 x Power Clean (60Kg)
10 x Box Overs

Horrible after part one. Power Cleans felt disgusting and weirdly got easier as the forearms loosened up. Managed 4 rounds 1 rep.

3:00 Rest

26:00 - 36:00 Ascending Ladder

3 x Handstand Pressups (20Kg Plates)
3 x Kettlebell Swings (32Kg)
3 x Goblet Squat (32Kg)
6 x
6 x
6 x
Etc

Managed to complete the round of 12's and get 7 handstands done for a total of 97 reps.

Finally a 6:00 EMOM

1. 1 - 10 Ab rollout
2. 15 x Hollow Rocks

Hard unrelenting work today. Feeling suitably tired but feel really good working on my conditioning.
 
Team workout day!

Started with solo sets of...

2:30
4 x 8 (Each Leg) Front rack lunges

Completed all sets with 55Kg. A good warm up and glue burn.

Teams of 2 35:00

150 x Front Squat (52.5Kg)

If you put the bar down during complete
10 x Burpee Box Jumps (24")
20 x Russian Kettlebell Swings (32Kg)

Cash Out : 30 x Muscle Ups or 100 X Pullups

Completed in 25:45. Good fun this was, front Squats were tasty and my partner was struggling so we had to break and do extra work but it's all good training. I did muscle ups and was cranking them out in 4's and 3's until I tore the skin on my right palm and finished with pullups.
 
kaptainmarc said:
the more I see about crossfit done correctly the more I want to get involved.

might head down to my local box and give it a bash.

some nice number in this thread good work :)
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Thanks Marc!

Having a good box makes or breaks your experience. That and good programming. I am very lucky to have both so I can only speak highly of it. Let me know how it goes if you decide to try it!
 
If you have plenty of choice you should find a good one!

This evening was some blerg tempo Deadlifts amongst other things!

4 x 10 Deadlift
Every 2:30

5 seconds down 5 seconds up.

Coach counted us all up and down, first set felt fine. Then the remaining 3 turned into hell on earth. Completed all work at 60Kg

5 Rounds
1 min on - 1 min rest

6 x Burpees
Max effort thrusters (60Kg)

First 3 Rounds were solid at 8 reps. Shoulders then decided to start dying and only managed 5 each found for the last 2.

10:00 EMOM

5 x Power Snatch - Touch and go

Completed this with 45Kg. Could have gone higher but kept the weight to focus on technique. Feeling comfortable and continually improving.
 
Another barbell club another PB!

15:00

Set 1RM Clean and Jerk

25:00

Every 30 sec complete 1 x Clean and Jerk @ 75% of the above 1RM

Came into today's session not feeling 100% but wanted to move some weight and drill technique. Cruised through my warmup weights and nailed 100Kg easily. Decided to load 110Kg and let rip. First attempt was close and second attempt it flew up. Extra extremely happy!

The second part was brutal, was lifting 82.5Kg and it was fine up until 13:00 and I decided to ease off and lift every minute instead. Wasn't worth technique failing and causing any injuries 2 weeks before the competition.

Below should be a video of the PB lift. Feet weren't perfect on the Jerk and was a little off balance, but still. PB is a PB!

 
Yesterday was horrible.

36:00 EMOM

1. 12 x Cal row
2. 10 x Hand release pressups - 5 x Situps
3. 10 x Squat Cleans (42.5kg)
4. Rest

Athlete version

1. 18 x Cal row
2. 15 x Strict pressups - 8 x Hollow Rocks
3. 10 x Squat cleans (42.5Kg) - 5 x Over bar Burpees
4. 1 x Legless Rope climb

Head coach was in my session training and said I should take a shot at the athlete version, managed 2 rounds before hitting the red line and had to dry heave. Scaled back the workout to:

1. 12 x Cal row
2. 15 x Strict pressups - 8 x Hollow Rocks
3. 5 x Squat Cleans
4. 1 x Rope climb

After the previous days sheer amount of clean and Jerks the legs were suffering. Trying to recover from the red line took a while, but definitely had a good workout.
 
Today was more conditioning .. everyone loves conditioning.

12:00 2 Rounds

40 x Wallballs
800m Run

Athletes: Unbroken Wallballs

Finished this in 11:24 while managing unbroken Wallballs. Very happy as these workouts aren't usually my bag but did well. Pretty hanging after it though.

10:00 Rest

12:00 3 Rounds

22 x Burpees
11 x Overhead Squats (60Kg)

Yea this sucked. Shoulders were hanging after the Wallballs and it was a decent weight! Hit cap with 6 reps left.

5:00 Rest

12:00

3 - 6 - 9 - 12

Strict handstand pressups (20Kg plates)

10 - 20 - 30 - 40

Situps

This wasn't as gassy as the strict work took time. Managed the first set of 3 on the 20's but then dropped to 10Kg plates as the deficit was too much and shoulders had taken a pounding already. Got no where near finishing, did 6 of the 9 handstands before hitting cap. Good progress work on the strict movement.

Then had an hours session with the sports therapist and she went to town on my legs. Much pain from the calves but feels so good as they loosen off. Good preventative maintenance!
 
Double hero workout this morning.

DT into Nate

30:00 AMRAP

12 x Deadlift (70Kg)
9 x Hang Power Clean (70Kg)
6 x Push Jerk (70Kg)

200m Run

2 x Ring Muscle Up (Chest to bar)
4 x Handstand Pressups (20Kg Plates)
8 x Kettlebell swings (32Kg)

So after 3 days off to celebrate the fiancees birthday in London I walked into this. DT was the hard part, trying to cycle the barbell efficiently was key. Unfortunately still haven't cracked ring Muscle ups but made good progress before the workout. Overall managed 5 Rounds and 6 reps total. Barbell club tomorrow for more work.
 
GSVBagpuss said:
Your box seems to like programming some hard stuff!
Click to expand...

Now the members are getting fitter, head coach is increasing the difficulty and standards! So there is never any complacency and it never gets easier.

Barbell Club for some sweet sweet technique work.

Technique Warm Up - 2 Rounds

10 x Snatch Pulls
10 x Snatch Balance

Then start to build up with some weight up to 50/60/70% for the following EMOM

12:00 EMOM

Full Snatch - Your choice of:

1 Rep @ 70%
2 Reps @ 60%
3 Reps @ 50%

As I am quite comfortable with snatch I went with the 1 rep and was lifting at 60Kg. All reps felt good, with a minor wobble here and there.

Technique Warm Up - 2 Rounds

10 x Clean Pulls
10 x Front Squat
10 x Alternating Jerks

The build up weight to no more than 70% for a 15:00 set lifting every 1:30

1 x Clean and Jerk
3 sec pause at the knee, then in the catch at the squat and finally in the jerk.

Completed all reps at 77.5Kg and felt like my technique was solid. All round a good session.

Finished with some more work on the rings. Trying to get that ring muscle up sorted.
 
Some good old conditioning to kick off a Monday morning.

7:00 AMRAP

7 x Kettlebell Swings (32Kg)
7 x Box Jumps (24")
7 x Burpees

Fun one to kick off the session, pedal down and go for it. Managed 5 rounds and 20 reps, 1 rep off finishing that 6th round!

5:00 Rest

10:00 EMOM

1. 15 x Wallballs
2. 30 x Double Unders

Athlete Version

1. 20 x Wallballs
2. 50 x Double Unders

So this was super tasty. I did the first 2 minutes at the athlete version. Then the following rounds I kept to 20 wallballs and 30 double unders, this was more than tasty enough as the 50 double unders required flawless rounds and unfortunately I am not quite that good yet.

Then some quick strength work.

10:00 to set a heavy front squat then move to....

3 x 3 Front Squat @80% Lifting every 2:00

Set my front squat at 112.5Kg (matches my clean 1RM) and then did the sets of 3 at 90Kg. Happy with that as I know that tomorow we have a 5Km run to get through!

Finished with 25 minutes of ROMWOD to make sure that I am super flexible and stretchy xD
 
^^ That looks like fun!

Today was a simple one.

Best Effort 5km Run

Obviously running is one of those exercises I like to avidly avoid :D

This was going to be the longest distance run in one hit that I have ever done. So I knew based on shorter distances that I could hit a time between 25 and 30 mins, but never having paced a long run this was going to be an interesting test.

Managed a time of 26:10 which I am extremely happy about, I think I paced it a little slower than I could have gone as I was able to hold a good 1/3 faster pace for the last 800m as I kicked it up a gear for the finishing leg.

Always work on your weaknesses and never shy away from the challenge. This was never more applicable than it was today for me.
 
You will surprise yourself no doubt. Keep grinding.

Team workout day! Was a pedal down and go for it.

40:00 Teams of 2

150 - 120 - 90 - 60 - 30 Double Unders

50 - 40 - 30 - 20 - 10 Toes to bar

10 - 8 - 6 - 4 - 2 Clean + Jerk (100Kg)

After each round complete 200m Run.

This was great fun, the clean and Jerks were tough but I managed 14 at 100Kg. Which bodes really well for the comp this Sunday. We completed in 25:07.

Did some ring muscle up work after and feel like I am making progress.
 
Tempo Deadlifts, mmmmmm so much fun.

6 x 8 Deadlifts

Hook grip , touch and go, 5 seconds up 5 seconds down.

Did the first 4 sets at 60Kg but wasn't happy with how my lower back felt in set 5, so dropped the bar and stretched out. Set 6 was done at 40Kg.

8:00 EMOM

1. 10 x Strict Press (42.5Kg)
2. 5 x Strict pull ups with a 8Kg ball between the feet

Happy with these, only the last set of strict press felt tough on the final few reps. Completed every set.

10:00 Ascending Ladder

3 x Power Snatch (35Kg)
3 x Pullups
6 x
6 x
9 x
9 x

I knew this was going to be a good workout for me. Set about hitting this one hard out of the gate, managed to complete the 18's and pumped out 5 of 21 power snatches for a total of 131 reps. After 6 days of training I feel like taking 2 days off before the comp Sunday. Just to give my hands a rest!
 
Lifting comp went well.

No PB's today but managed some solid lifts under competition conditions. 3 lifts each for snatch and clean + jerk

Weighed in at 83kg

Snatch.

1. 75Kg - wasn't the prettiest but got it.
2. 80Kg - much happier with this one, slight step forward after the catch.
3. 85Kg - went for the PB attempt and come very close. Got under it well but caught the bar slightly forward.

C+J

1. 105Kg - horrible attempt, for some reason brain and body did not agree and failed.
2. 105Kg - soooooo much better, actually power cleaned this one. Jerk was stable.
3. 110Kg - went to equal the PB, full clean but couldn't stand it up today, legs said no!

Overall score adjusted with the sinclair formula was 222. Good enough for second out of 16.

Will try and pop some videos up when I get them! Please excuse the cheerleaders haha.

105Kg C+J


80Kg Snatch


85Kg Snatch Attempt

 
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Some regular training today. Post night shift so always a struggle to perform optimally but it went well.

Tempo bench press - 3 sec down, 3 sec up

5 x 8 @ 50% Lifting every 2:30

Did all my sets at 40Kg and that felt like it was enough. Tempo work is always a tough one.

WOD 12:00

21 - 18 - 15 -12 - 9 - 6 - 3

Power Cleans (52.5Kg)
Air Squats

Yea fun, these workouts are always horrible. Those numbers never get small quick enough. Paced this one well and finished in 9:28 but it still hurt.

Ninja Challenge - Handstand Holds

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 on

Pretty straightforward. Try and stay in the handstand for as long as possible without dropping, if you complete it all your name goes on the board as a ninja for the week! a lot of shaking and shoulders crying happened but managed to complete it fully and get my name on the board. It is all good fun.
 
Haha count ups are much better I agree.

Today was some back squat. Has been a while since we have done some heavy back squats so was nice to shake the legs off. But my chest and shoulders are proper burning from yesterdays session so it was going to be a struggle.

Back Squat

12:00 to set a heavy double

Nice and steady went up and set a 125Kg heavy double and felt strong and stable.

3 x 3 @ 80% Lifting every 1:30

Did this at 100Kg and again felt strong and stable. A nice trip back down back squat lane.

WOD 20:00 AMRAP

50 x Push Press (60Kg)
40 x Pullups
30 x Toes to Bar
20 x Back Squat (60Kg)
10 x Bar Muscle Ups

So then this happened, not much to say except the pain cave was visited and was made home. The last 20 reps of the push press became disgusting, truely disgusting with the chest and shoulders in the condition they were. Managed to survive the pullups and toes to bar with some grip left and busted out the back squat unbroken. Then the bar muscle ups were the game changer, having very little legs left after the session I realised that I wasn't kicking as well to get the momentum I needed, and obviously the rest of my body was fatigued. Ground them out and managed another 12 reps of the push press to finish.

Result: 1 round + 12 reps.

I hurt, very much right now.
 
booyaka said:
50 PUSH PRESS!!!! That's all wrong.......That's horrendous and a great effort at 60kg!
Click to expand...

It was all kinds of wrong. My poor chest and shoulders are ruined today.

GSVBagpuss said:
That looks just awful
Click to expand...

I would rather avoid it again for a while :D


There is a good chance I won't train today. Listening to my body and quite frankly everything is just sore. Top that with a third late night of overtime at work means that I should just take a day off, eat well today and sleep properly tonight to attack tomorrow.

But as a worthy update I have got a space at next Aprils Rainhill Trials in Manchester so I can get my first taste at a Crossfit competition. Better keep training then!
 
I went to a normal chain gym, doing some spin classes and general mish mash of so so training. Nothing spectacular! Never did a handstand before let alone other gymnastics.

You definitely don't have to be fit to start Crossfit.
 
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