Jesters* Crossfit Journey

booyaka said:
Great work - nice videos. Good PB on the row as well.

Might give that a go sometime to set myself a bench mark
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Cheers pal. Definitely set yourself the benchmarks and repeat every 6 months, gives you a great base to check your improvement.

blairw said:
Good lifting! Need to work on that front rack position a little bit but considering its a max out it's not too much of a worry! Do you find Hang easier than from the floor?
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On the rep max efforts obviously there is going to be some technique break down, although I didn't think my front rack was that bad! I seem to be much more comfortable in the hang, not sure why but I need to translate it to my pulls from the floor.
 
Today we moved on to 3RM's and some of the Crossfit girl workouts.

30:00

3RM Front Squat
3RM Back Squat

Good lifting today, felt a little sore until I warmed up (which was hard as it was flipping freezing this morning). Set new PB's of 117.5kg Front and 132.5Kg back. Very happy as the third reps were definitely a struggle on the way up!

WOD "Helen"
15:00

3 Rounds

400m Run
21 x Kettlebell Swings (24Kg)
12 x Pullups

Previous time was 10:57, not a bad time at all. But I said to one of my friends I wanted to go sub 10 minutes this time. I managed 10:05 , ridiculously close to getting it. Swings were unbroken and the pullups were in sets of 6. Grip was difficult to gauge as the temperature played a factor and it wasn't until after the workout and I warmed back up did the forearms really start to pump. Ready to go sub 10 in 6 months time for sure!
 
Another great training day today!

30:00

3RM Split Jerk
3RM Overhead Squat

I have never recorded these before so today was an automatic PB day from the off! But I hit 100Kg for the split jerk and 90Kg for the overhead squat. Overhead squat felt much more stable than when I was doing the 1RM portion so the 3RM is only 5Kg behind that lift. Which should indicate I can nail that 100Kg when I go back to it. As long as the stars align, the body is feeling flexible and I man up. Split jerk was comfortable and definitely happy with the 100Kg, as that is only 11Kg behind the 1RM.

Todays girl WOD is probably one of the most well known of the Crossfit workouts.

"Fran"

21 - 15 - 9

Thrusters (42.5Kg)
Pullups

Been looking forward to doing this again for a long time. The last time I posted a time for this was nearly 18 months ago and I went 7:45. My personal goal was to go sub 5 minutes, but as always my coach turned round looked straight at me and said "Dave I expect sub 4". Gauntlet thrown down! Got a handle on the pre workout nerves which seem to crop up around some workouts and went nuts out. Unbroken thrusters all the way except in the round of 15 which I split 8/7 and pullups were broken down into sets of 7's at the start, then 4's. Posted a time of 3:54 which I am really proud of. Felt like death afterwords but oh so worth it!
 
booyaka said:
holy cow - that's some time there!
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Cheers buddy I definitely felt like I earned that one!

Today was....

30:00

3RM Clean
3RM Power Clean

Oh I do love a good clean! Both lifts felt good today, hit 100Kg for both but missed the 3rd rep at 105Kg for both! Was very frustrating but still 100Kg club is always a good club to be in.

The girl today was....

"Karen"
12:00

150 x Wallballs

We all love a bit of wallballs (or not!), my previous best time was 8:41. Went a good 30 seconds quicker and hit 8:06. Happy with that, still some more time to find with less rest/bigger sets.
 
Last day of 3RM's and the girl workouts.

30:00

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

Had a good set of lifts to hit 58.5Kg/90Kg/97.5Kg. All PB's over 6 months ago, definitely felt I had 100Kg for the push jerk but ran out of time. Look forward to revisiting in 6 months.

12:00

"Grace"

30 x Clean + Jerks (60Kg)

This is one of those workouts I have wanted to do for a while and also never done it before. My coach popped a vid of himself completing in 1:20 this morning which is insane, so I got myself fired up and went head to head with one of the athletes for the fun of it. He posted a 2:29 and I went 2:40! Very happy with that, look forward to next time when I can hopefully shave some time off of that!
 
Back to normal programming today!

Started off with Snatch skill work.

E2MOM

4 x 8 Snatch Deadlift @ 70% (60Kg)

E2MOM

4 x 10 Snatch Pulls @40/50% (40Kg)

Good to work on some drills and keep reinforcing that technique. Snatch pulls are always surprisingly gassy!

WOD 18:00

50 x Burpees onto a Plate
40 x Wallballs
30 x Toes to Bar
20 x Pressups
10 x Squat Cleans (75Kg)
40 x Box Jumps (24")

A good old chipper to finish. Burpees had to be 2 feet out and 2 feet back in to be as prescribed, so no stepping down! Moved well through all the movements, wallballs were wierdly off today but got them done in the end. Squat cleans were ok, was definitely feeling them when I moved to the box jumps. Finished in 16:39 and happy with that!
 
Deloading is feeling good so far. Today was:

3 x 10 Back Squat @ 50%
Lifting every 2:30

Completed all sets at 75Kg and they all felt good. No major dramas.

3 x 10 Overhead Squat @ 50%
Lifting every 2:30

Completed all sets at 50Kg only one or 2 wobbles. Otherwise smooth reps.

WOD 10:00

3 Rounds

12 x Kettlebell Swings (24kg)
12 x Left arm overhead kettlebell squats
12 x Down Ups
12 x Right arm overhead kettlebell squats

This was great fun, earlier in the summer I was doing single arm overheads with a 32Kg Kettlebell at home so I felt this workout would be good for me. Went unbroken on every set of reps and hit a time of 7:57. Really looking forward to moving properly into the conditioning phase in the run up to the Crossfit Open.
 
Thrusters and snatch work!

E2MOM - 8:00

10 x Thrusters @ 60% of 3RM

All 4 sets done at 50Kg. Felt comfortable but the last few reps were definitely punishing on the shoulders.

10:00
Every 2:30

5 x Snatch @ 50% 1 sec pause at the knee, 1 sec in the catch.

Completed my reps at 45Kg. Focusing on technique, always improving.

WOD 12:00

15 - 12 - 9 - 6 - 3

Shoulders to Overhead (60Kg)
Pullups

Going to be a tough workout after the previous barbell work. Pushed hard, went unbroken on the shoulders and broke the Pullups when needed. Posted a time of 4:13 and the forearm burn was hard after. Looking forward to team workout tomorrow, it has been a while.
 
^^ Thanks mate. Just keep working hard and you will get there. The rewards of consistency are 100% worth it.

Team workout today was fun and absolutely brutal on the forearms.

40:00 - 2 People

20 Rounds - I go, You go (10 rounds each)

10 x Power Cleans (42.5Kg)
5 x Thrusters
10 x Push Ups

* For 1 partner to complete the reps needed the other partner must hold a dead hang from the rig.

* If the partner who is dead hanging drops off the rig. 5 x Down Ups to be completed.

So this was a character building workout. From the start myself and my partner decided to execute a simply strategy. Do the barbell work, let the rig partner drop off and take the 5 x down up penalty each round. This was to save some grip for later into the workout and give ourselves the best chance of finishing in the time. It worked, we managed to stay ahead of the clock until about round 16 when it caught us and we had to keep pushing and we got to the final round with 1min 30 secs left on the clock. Unfortunately we couldn't afford to take the down up penalty so yours truely held on while my partner rushed through the complete round for us to finish in 39:46.

Complete forearm and grip destruction. Never really resting for 40 minutes is always a big ask and pushes your body in ways you don't quite think you will sustain. I am learning so much about what I can do and I still surprise myself.

Tomorrow is a rest day and back in for barbell club on Sunday.
 
Bit of snatch work in barbell.

10:00
EMOM

1 x Squat Snatch (Starting at 50%-->80%)

Started at 42.5Kg and finished at 70Kg. Good to be moving well with the bar, no major issues. Just kept drilling the technique.

10:00
EMOM

3 x Hang Power Snatch (Starting at 50%-->70%)

Started at 42.5Kg and finished at 60Kg. I like hang snatch so whilst talking to the coach, I tried to focus on really snapping under the bar by delaying it by a short amount of time after finishing the pull.

Finished with some core work.

5:00
EMOM

5 x 5 Ab Rollouts

5:00
EMOM

5 x Heel Taps
30 x Flutter kicks

Got the core going and it was nice to throw in some movements that we haven't done in a while.

Finished off by drilling some ring muscle ups.
 
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In between night shifts today but still got to the box for a session.

4 x 15 Hook Grip / Touch + Go Deadlifts @ 50%
Every 2:30

Lifted 85Kg for all reps, kept them smooth and consistent.

4 x 8 Push Jerk @ 70%
Every 2:30

Lifting 72.5Kg for all reps. Last 2 sets did start to get tasty but no major dramas.

WOD 18:00

EMOM (6 Rounds Total)

1. 30 x Double Unders + 5 Strict Pullups
2. 8 x Candlesticks into Burpee
3. 10 x Burpee Box Overs (24")

You always know its going to be a grind when you see no rest in a longer EMOM. Hit 1 and 2 for all reps each time but had to scale down the burpee box jumps before hitting the red line. So did around 6 reps each minute to give myself about 30 seconds rest before restarting the double unders.

Happy with how my progress is going, mentally staying motivated and most importantly enjoying the workouts. Hard during the winter to keep the motivation up but with the announcement of the Crossfit Open dates for 2018 my goal is to stay healthy and push hard to put up some good scores in those workouts.
 
Good, I hope you keep enjoying it and fully get consumed by the Crossfit bug!

Always a hard session, the session that comes after my second night shift. You feel tired, lethargic and generally rough. But we soldier on and go train at -1 degrees! :D

5 x 7 Back Squat @ 70%
Lifting every 2:30

Did all my sets at 105Kg. More than happy with that, all reps felt good and smooth. The later sets were getting progressively more tasty. Can probably push the weight a little more next time.

18:00

0:00 - 09:00

Ascending Ladder 3 - 6 - 9 - 12 etc

Deadlift (50Kg)
Hang Power Cleans
Shoulders to Overhead

09:00 - 12:00 Rest

12:00 - 18:00

800m Run (Holy cats balls it was cold)
Max Effort Wall Balls

Really enjoy ascending ladders. Completed the round of 15 and went on to get 17 of the next rounds deadlifts before the cap came. Then after the rest came the run, yea so it was not a stellar run, making sure not to fall head over heels and break anything on any ice that is around. But hit 32 wallballs in the remaining time.

Now I am tired and looking forward to sleeping well tonight and getting back into the normal routine.
 
Today's session was full of things that aren't my favourite things.....lots of core work and bench press.

4 x 7 Bench Press @ 70%
Lifting every 2:30

Went slightly heavier than my 70% and did the first 3 sets at 65Kg and went a little heavier on the last set for 67.5Kg. Happy so far!

5:00 Rest

For max reps - Bench Press (42.5Kg)

Hit 41 reps before failure, happy with that especially as bench really isn't a strong point. Have to work on those weaknesses after all.

WOD 15:00
3 Rounds

50 x Situps
30 x Hollow Rocks
20 x Toes to bar

This was rubbish, I knew it would be a slog as my core is still quite sore from the barbell rollouts, flutter kicks and heel taps from Sunday. Hit cap with 71 reps left, got through 2 complete rounds and 29 situps. Core really does hurt now, going to be horrible getting out of bed tomorrow!

Got my maintenance sports massage at 1. Not feeling like I need any specific areas targetting, so will see what my therapist finds in the hour session we have!
 
Definitely make them a regular thing. I still have an hour a month to keep myself ticking over and trying to stay injury free.

Mentally hard workout today. Body didn't feel like it switched on for some reason, which left me quite frustrated.

WOD 18:00 EMOM

1. 15 x Taters (24Kg)
2. 12 x Sumo Deadlift High Pull (42.5Kg)
3. 1 x Legless Rope Climb or 2 x Regular Rope Climb

Yea so this sucked, the taters were programmed at 32Kg but I scaled it back as that is a lot of volume at a heavy weight in 1 minute. Did the sumos ok, but it started to buuuurn later on into the EMOM. Manged 2.5 legless rope climbs before I had to switch. Shoulders and grip were starting to fatigue. Basically a pretty awful workout!

3 x 10 Strict Press @ 50-60%
Lifting every 2:30

Did all my reps at 32.5kg, felt quite comfortable and probably could have increased to 35Kg. Points for next time!

5 x 6 Push Press @ 70-80%
Lifting every 2:30

Managed to complete all my reps at 75Kg. This definitely started to get hard in rounds 3-5 but persevered and finished it all.

Like I said earlier, felt frustrated at the end, but that happens from time to time. Maybe I am tired after the weeks training, not had a good nights sleep or a myriad of other reasons. Won't let it get me down and just keep working.
 
Yesterdays team workout was good. Finished off my weeks training well.

40:00
Teams of 2

Cash in - 100 x Dumbell Snatches (22.5Kg)

I go , You go style. Each person does each round.

3 x Thruster (42.5Kg)
3 x Overbar Burpees
6
6
9
9
12
12

3:00 Rest

As above in reverse order

12
9
6
3

Cash Out - 40 x Box Overs , while partner holds a dead hang.

* 20 x Wallballs each if partner drops off the deadhang

Partnered with one of the box's best athletes who is just about to go travelling for a year, he worked me very hard. When you look at someone and wish they would slow down on burpees, but don't. I held the dead hang at the end while he smashed out all 40 in just over a minute, to post a time of 22:01.

After 6 days straight of training I am looking forward to having Sat/Sun off to rest and recover, before getting back to it on Monday.
 
2 Days off felt like an eternity. But back on it this morning.

3 x 10 Overhead Squat @ 50-60%
Every 2:30

Went at roughly the 55% mark and lifted 50Kg. All reps felt good, no major issues. All about getting comfortable and pushing that mobility.

5 x 6 Snatch Grip Deadlift @50% - 3 sec pause at the knee
Every 2:30

Wanted to lift slightly heavier than my 50% and went at 55Kg. Definitely feel its the first phase of the snatch (from ground to knee) that needs work and holds me back. So this drill was perfect. Hard on the thumbs with hook grip but felt comfortable throughout.

WOD 9:00

21 - 15 - 9

Handstand Pressups (20's)
Pullups

This looked easier than it eventually turned out. The HSPU's were disgusting on the shoulders, felt terrible compared to a few months ago but having your hands on plates is always a bit of a game changer! Pullups were standard fair and had no issues. Hit a time of 6:34
 
Just do everything hook grip and it soon improves :D

Today was a heavy day. Also it was a remember how to ditch the bar on a back squat day!

6 x 2 Back Squat @ 90%
Every 3:00

Worked up to 135Kg, managed 2 complete rounds and the first rep of the third round. Then had to ditch, good thing I remember how to do that! Dropped down to 125Kg for the remaining 3 sets. Looking at the positives, that is still 5 reps at my 90%!

WOD 15:00
5 Rounds

7 x Thrusters (60Kg)
15 x Kettlebell Swings (32Kg)
30 x Double Unders

One of those workouts that looks fine, until you get passed the first round. Holy cats paws it got sickening quickly. Broke the thrusters down to 4/3 and the swings into 5/5/5 to maintain a steady pace, the double unders went unbroken with a trip here and there. Managed to complete in 14:20. Very gassy workout and will feel this one tomorrow morning.
 
Good afternoons training between night shifts.

WOD 15:00

21 - 15 - 9 - 9 - 15 - 21

Clusters (42.5Kg)
Box Jumps (24")

Tough workout, only got 4 hours sleep so didn't feel at my 100% but still put a good shift in and completed 130 reps. Then onto a fun clean and jerk EMOM.

18:00 EMOM

00:00 - 06:00 3 x Clean + Jerk @ 60%
06:00 - 12:00 2 x Clean + Jerk @ 70%
12:00 - 18:00 1 x Clean + Jerk @ 80%

Went 70/80/90Kg and completed all reps ok!

Training will get a little sporadic over the Christmas as the box is closed for a few days. But I will enjoy the break, and use it to rest and recover. The open is getting ever closer.
 
Last workout before the short Christmas close down. Back open on the 27th.

A new 12 days of Christmas workout for this year.

50:00

1 x 200m Run
2 x Squat Snatch (60Kg)
3 x Hang Power Snatch
4 x Strict Pullup
5 x Handstand Pressups (20kg Plates)
6 x Back Squat
7 x Toes to Bar
8 x Push Press
9 x Overbar Burpees
10 x Box Jumps (30")
11 x Ground to Overhead
12 x Man Makers

If no one has done a 12 days of Christmas workout, it goes just like the common Christmas song. 1, then 2,1, then 3,2,1 and so on and so forth. Made it all the way to the 11th round and only had the run left. So hit cap with 79 reps remaining.

Great fun, a long hard slog but always worth it.

Now for 3 days rest and recovery. Whilst trying not to eat allllll the fooooooooooood.
 
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