Jesters* Crossfit Journey

Another extremely positive day today.

20:00 EMOM

1. 20 x Wallballs (+5)
2. 20 x Hollow Rocks (+10)
3. 20 x Box jump overs (+10 kettlebell swings)
4. Rest

In brackets are the athlete reps. I managed to complete all work for Wallballs and hollow rocks, but couldn't manage to finish the box overs quick enough to get the swings and complete all 10. This hurt, the 25 Wallballs had to be unbroken as you had only ~10 seconds left before the minute was over.

Finished with

6 x 3 Back Squat @ 80-90%
Lifting every 3:00

Competed the first 3 sets at 110Kg and the last 3 at 115Kg. These were horrible when fatigued but got it all done.

Then after the session I got my first ring muscle up. Followed by another 2. Very happy with this, such an achievement as I've been working on this for a while.
 
Thanks guys. The hard work is paying off!

Today was shoulder he'll.

5 x 5 Push Press @ 80%
Lifting every 2:30

First set was done at 65Kg, moved straight up to 70Kg for the next 3 and last set was done at 75Kg.

WOD1 12:00

30 - 20 - 10
Pistol Squats

10 - 20 - 30
Toes to Bar

3:00 Rest

WOD2 12:00

10 - 20 - 30
Handstand Pressups (20Kg Plates)

30 - 20 - 10
Box Jumps (30")

Finished the first WOD in 8:43, pistols have got much better which was a nice surprise. The second one was painful the handstands were God damn awful and the box jumps were not much better. Finished the second workout at 26:22.

Managed another 3 ring muscle ups when it was all over.
 
Bit of a hard update as I trained yesterday and today but unfortunately I received the news that my cat had been hit by a car and sadly passed away.

Tough to train and stay focused but I did anyway.

Wednesday

6 x 3 Bench Press @ 90%
Lifting every 3:00

Completed all reps at 80Kg. Last set was hard but happy with my performance.

WOD1 12:00

100 x Burpees
800m Run

3:00 Rest

WOD2 7:00

50 x Kettle Bell Sumo Deadlift High Pulls (32Kg)
50 x Ground to Overhead (20Kg Plate)

Finished the first part in 9:45, was a tough workout kept going hard and pushed through the pain and very happy to go sub 10:00. Second workout I completed in 5:35 and my shoulders have been absolutely destroyed by the work so far this week.

Had an hours session with my sports therapist, she worked my upper back, shoulders and chest and it definitely helped.
 
Today was also a good session, before I take 2 days off as my old man is visiting. The many overhead squats today, my shoulders are still amazingly sore and today did not do them any favours!

4 x 12 Overhead Squats @ 60%
Lifting every 3:00

I deloaded slightly and lifted at 50Kg for the first set then 55Kg for the last 3.

WOD1 AMRAP 7:00

10 x Hang Power Snatch (42.5Kg)
10 x Overhead Squats (42.5Kg)
40 x Double Unders

3:00 Rest

WOD2 8:00 3 Rounds

20 x Situps
10 x Strict Pull ups

Managed 2 rounds and 4 reps for the first part. Then finished the second in 6:00. My shoulders need to rest baaaaaaad.

In other news, this week the head coach approached me and asked if I would be interested in doing some coaching. I would need to go and do the Crossfit Level 1 course then shadow him and do some 1 to 1 training. But I have said yes and quite frankly quite excited by the prospect. In addition to my full time job I could then do one or 2 shifts a month not for the money but to give something back and give myself some further training and hobby.
 
GSVBagpuss said:
Are you a TeamRichey watcher on YT? They did 1000 burpees for time recently....
Click to expand...

Yea I have been a subscriber to his channel for a while as he does produce some really good content.

booyaka said:
100 burpees - that's just wrong on all levels......Good stuff on the coaching....sounds like you'll be a great addition to the team.
Click to expand...

Thanks man, much appreciated.

Barbell Club today, always a favourite day to drill the Olympic lifts and today was clean and jerk day.

20:00 to set a max effort of the following complex:

1x Clean
2x Jerk

Worked my way up to 100kg, had one shot at 105Kg but the left shoulder didn't feel right on the jerk so ditched the bar. We don't want any injuries trying to be a hero in training, it is never ever worth it.

Then a 12:00 EMOM of the same complex, but lifting at 90% of the rep max above.

Completed all sets at 90Kg. Some of the jerks weren't perfect but the volume of work was always going to throw up a shonky rep or 2. Always made note of the bad reps and tried my best not to repeat the same mistake.

After the session popped out another 3 ring muscle ups, to keep drilling that technique until it becomes second nature.
 
Really enjoyed todays session. Had a good few things I liked!

10:00 EMOM

1. 5 x Strict Handstand Pressups (20Kg Plates) (+2)
1. 5 x Strict Pullups (+2)

Athletes had the option of doing 7 reps of each, strict deficit handstand pressups on plates are tough and I did not get 5 on any of my rounds, but I need to work on them so did what I could. Which was 4,3,3,2,1. Did all 7 strict pullups each round without too much issue.

WOD 7:00 AMRAP

5 x Overbar Burpees
4 x Deadlift (70Kg)
3 x Hang Squat Cleans (70Kg)
2 x Shoulder to Overhead (70Kg)

Pretty much go as hard as you can for all 7 minutes. I managed 5 rounds and 2 reps total.

Then to finish.

5 x 3 Deadlift @ 80% Hook Grip/Touch and Go
Lifting every 2:30

Deadlifts are not a strong point of training for me, but I did the first 2 sets at 135Kg and finished the last 3 at 140kg. All reps felt good, it is a confidence booster for me and concentrated hard on making them good clean reps.

As my practice continues, today I did 5 ring muscles ups. They are looking solid at the moment.
 
Damn right it was tough. But today was one of the hardest workouts for a while, I suffered.

6 x 4 Push Press @ 85%
Lifting every 2:30

Completed all reps at 80Kg. It was tasty but felt good and slightly out of the comfort zone!

WOD1 15:00
5 Rounds

20 x Box Jumps (24")
10 x Squat Snatch (42.5Kg - Athlete 52.5Kg)
5 x Chest to Bars (Bar Muscle Ups)

Yea this was super duper sucky. I did the athlete weight and the bar muscle ups and it was just plain bleh. I completed 3 rounds and 10 reps.

5:00 Rest

WOD2 12:00
5 Rounds

50 x Double Unders
25 x Push Press (42.5Kg)

Pain cave was my home, this last part was just the icing on the cake for the shoulders. I managed 3 rounds and 60 reps. More than happy with the work tonight.
 
Today was a step down from yesterday in intensity but was good all the same.

4 x 8 Back Squat @ 70%
Lifting every 3:00

Completed all sets at 100Kg and definitely felt quite tasty. Squats are feeling solid at the moment, looking forward to testing the 1RM soon.

WOD 15:00

15 x Power Snatch (52.5Kg)
400m Run
20 x Toes to Bar
400m Run
15 x Power Snatch

Foot down and go for it on this one. Destroyed the cap and went sub 10 at 9:35. Very happy with that.

Core work to finish.

12:00 EMOM

1. 30 x Hollow Rocks
2. 15 x Situps
3. 30 sec Left hand side plank hold.
4. 30 sec Right hand side plank hold.

These were fine and gave the core a nice blast.

Tried to do ring muscles up at the end and couldn't do a single one. The amount of shoulders in the past few days has taken its toll. But it is fine, some days we just cannot manage to do the movement. Just need to come back stronger.
 
Bit of a mixed session for me today. Had to pay attention to my body as it didn't quite feel right.

5 x 8 Bench Press @ 70%
Lifting every 2:30

Did 2 set at 60Kg, then 2 at 62.5Kg and the final one at 65Kg. Perfect weighting really, the last set felt pretty hard!

5 x 8 Strict Pullups - Unbroken - Every 2:30
Weighted if able

So this was pretty hard, I wore a 7Kg weighted vest and managed to get 2 full rounds, unfortunately I couldn't make the 3rd round and dropped at 7 reps! Shoulders fell off then and could only manage 5 reps on the last 2 rounds.

EMOM 10:00

1. 10 x Toes to Bar
2. 20 x Kettlebell Swings (32Kg)

So this is where I stopped in the middle of the 4th minute. Complete the first 3 rounds, but something wasn't quite right on the swings. My left shoulder was way tighter than it should have been and during the swings it felt like it was pinching at the top of the rep. Stopped and stretched it out and got a trigger point ball on the go. One of the big things I think is stopping before you do damage, 100% no point in doing damage to the area.

5:00 1RFT

50 x Goblet Squat (32Kg Kettlebell)
25 x Box Overs

Thankfully with no real shoulders needed I could bosh this out. Legs hurt, very much. The first few box overs were hilariously awful. Finished in 3:53.

No muscle ups after as I am listening to my body and not being an idiot.

2 days rest now. Got the "Apocolypse" WOD on Sunday as part of the Halloween celebrations. 2 hours of workout, going to be great fun!
 
My coach being the child he is, created a whole scenario for us today. About escaping the spreading infection and getting to safety. It was very very fun.

We were split into 2 teams of 6 and had to complete the following by certain time points.

2 mile run (carrying 60Kg between us)
13Km Row (2 x rowers, 3 team members per rower)
400m Run (with the 60Kg between us)
50 x Burpee Pullups
50 x Burpee Box Overs (30")
50 x Burpee Box OVers (24")
30 x Rope Climbs
20 x Burpee Pull Ups
10 x Rope Climbs
1 mile run

Absolutely brilliant. 52 minutes on the rowing alone! But had plenty to keep us going, had to work as a team and training for 2 hours definitely gets tasty towards the end. Plus running always sucks!

100% would do again, just not too soon!
 
^^ Haha it was great fun!

Today was another mixed one. Started off well but had the same issue with my shoulder on kettlebell swings. Seeing my sports physio tomorrow to see if she can get into the shoulder and sort it out before it becomes a proper problem.

WOD1 12:00

Reps 1 - 10

Strict Press (42.5Kg)
Box Jumps (24")

Rep scheme was an ascending ladder 1,1 2,2 3,3 4,4 etc.

Really enjoyed this one, pretty much flat out all the way. But had to break the higher reps of the strict press up so I didn't burn out. Completed the work in 7:45.

WOD2 "Nasty Helen" Coach's take on the workout Helen.

25:00 5 Rounds

400m Run
21 x Kettlebell Swings (32Kg)
12 x Chest to Bar

Yea so this was where I felt my left shoulder. After the first round I spoke to the coach and switched to Russian swings. After all the running yesterday this sucked badly and didn't go as well as the first workout. Hit cap with only 4 reps left.

Finished with some core work.

Straight Arm Planks

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

Completed this and feeling good that my core is continuing to improve.
 
Yesterdays workout was a good one. Halloween special!

45:00

600m Plate Carry (20kg)
31 x Power Snatch (42.5Kg)
31 x Toes to Bar
31 x Behind the head Thrusters (42.5Kg)
31 x Hollow Rocks
31 x Burpee Box Jumps
600m Plate Carry
31 x Burpee Box Jumps
31 x Hollow Rocks
31 x Behind the head Thrusters
31 x Toes to bar
31 x Power Snatch
600m Plate Carry

This was a hard workout. Kept my pacing steady and ground through the work. Hit the 45 min cap with just the last plate carry to go.
 
Today was another endurance based workout. Not a barbell in sight.

WOD1 7:00 AMRAP

12 x Wallball (20lb)
10 x Overhead Lunge (20kg Plate)

Foot down and away we go. Just kept moving and managed 6 rounds + 14. Happy with that!

WOD2 24:00 EMOM

1. 18 Cal Row
2. 14 x Toes to Bar
3. 14 x Burpees onto 20kg Plate
4. 16 x Single Arm Russian KB Swings (8 each arm 32Kg)

Yea this was a lovely trip down pain lane. You know it is going to suck when there is no rest minute programmed in. I cut the cal row to between 12-15 and the burpees to 10 to give myself some form of rest, maybe 20 seconds in the respective minutes. Then completed all the reps for toes to bar and the swings each round.

Finished with some ring muscle up practice and hit 2. Confidence booster after the failed session the other day.

Tomorrow is the first induction for some new members, I will be going in to shadow the coach and start getting my head around looking at Crossfit from a coaches point of view.
 
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