Mixed bag - Crossfit/Stronglifts/Spin

Wednesday night Bootcamp

Banging night last night at squats.....really good.

Still working on a base etc but plan was to hit
  • 75% of 1RM for 10 reps
  • 80% of 1RM for 8 reps
  • 85% of 1RM for 6 reps
  • 90% of 1RM for 4 reps
  • 95% of 1RM for 2 reps
Not your recent 1RM but all time etc - just to see where everyone was.

So for me it was 94/100/106/112.5/119

Was concerned about the 4/2 reps at that weight as not been up there for a while. Anyway hit

90 for 10
100 for 8
106 for 6
112.5 for 4
and 120kg for 2!:D:D

So happy - everyone was on fire last night - superb session. Can't beat it (35 people smashing out squats!!)

Thursday morning

Castle Games 19.1 Scaled qualifier.

First time every going for a qualifer etc.

16 minute workout - Part A & B

Part A - 5 min cap

1 rep 24" box over (step or jump over) into 1 rep Ground to Overhead (35kg)
2 reps into 2 reps
3/3
4/4 etc etc

I decide to step as that's quicker for me than jump, and snatch the GTOH rather than C&J.

3 mins rest

Part B - 8 min EMOM

8 lifts - one every minute of cleans (power or squat)

However - you set your bar weight at the start and it's the same weight for all lifts. Score is completed lifts x weight. ( if you fail a lift you can lift again in that minute but if you don't get it, it's not counted)

Went with squat clean and was going to hit 75kg but at last minute decided to do 80kg (1rm is 91kg)

Anyway - first part I completed 9 box overs and 2 GTOH (83 reps) and I hit all 8 lifts at 80kg on each attempt. (score 640)

Happy with the way it went, not much I could do to speed up the first part - hit all snatches unbroken, could maybe try a slightly different box step over technique. All lifts in part B were decent - maybe another 2/3/4kg on the bar for a slightly higher score.

Got time for another run through next week as submission isn't till 1st Feb. Just wanted to get something done and in the books.

PT session after working on shoulders/core etc.
 
This morning was to repeat Wednesday night structure. (6 of us got together for a mini session)

Back Squat
  • 75% of 1RM for 10 reps
  • 80% of 1RM for 8 reps
  • 85% of 1RM for 6 reps
  • 90% of 1RM for 4 reps
  • 95% of 1RM for 2 reps
94kg for 10
100kg for 8
107kg for 6
113kg for 4
120kg for 1 - damn - just went to quick on the 2nd rep and couldn't get out the bottom.

Good session again mind you.
 
Monday

Lifting

Complex - Clean into jerk into split jerk --- 8-10 lifts ascending weights

42.6/47.2/51.7/54/56.3/58.5/60.8/63.1/65.3/67.6kg hit (lbs plate conversion!) Poor on my return from the jerk to my shoulders - really need to work on this.

Singles - C&J - Hit at 70/72.1/74.4kg (also hit my chin on the way up!)

HSPU from 30" box. (toes on box) - 90 seconds off between rounds. Not got proper HSPU yet so still working on improving shoulder strength

10/8/6/4

4 x 10 lat pull down
4 x10 ghd

Tuesday

Conditioning

5 min max cals assault bike
2 mins 30 off
5 min max cals assault bike
2 mins 30 off
5 x 20 seconds on/40 seconds off.

Always a tough one - 81 cals, then 81 cals again. Into 14/12/11/10/11

Happy with that.

Lifting EMOM

2 Power snatch every minute for 12 minutes @ 80-85% of max.

All reps hit at 52.5kg (84%)

Then singles at 55/57.5/60/62.5 and 65kg for a new PR (2.5kg up) - tried 67.5kg but no go.

Double Under practise/whipping myself for 7 minutes....:D:D
 
dod said:
those workouts just sound brutal
Click to expand...

always hard work - but doable and I can see the progress I'm making.

Wednesday

Conditioning

21/18/15/12/9/6/3
  • Cal Row
  • burpee over rower (facing)
16 min cap - Finished in 13.47. Happy with that - once you got past the round of 15 it was ok.

Lifting

10 rep Hang Power Snatch - 30kg/35kg/40kg/45kg
8 rep Power Snatch - 45kg/48kg
6 rep sq snatch - 37.5kg/42.5kg

Practised box overs for 19.1 Castle games qualifier which I'll do tomorrow.
 
Squats last night

Another night of 10/8/6/4/2's but up 2/2.5kg or so from last week.

96kg for 10
102.5kg for 10 (miscounted my 8 and partners thought it was too easy for the 8 reps so made me do 2 more)
108kg for 6
115kg for 4
122.5kg for 1 (missed the 2nd one)

Thursday

19.1 Castle Games Qualifier

16 minute workout - Part A & B

Part A - 5 min cap

1 rep 24" box over (step or jump over) into 1 rep Ground to Overhead (35kg)
2 reps into 2 reps
3/3
4/4 etc etc

I decide to step as that's quicker for me than jump, and snatch the GTOH rather than C&J.

3 mins rest

Part B - 8 min EMOM

8 lifts - one every minute of cleans (power or squat)

However - you set your bar weight at the start and it's the same weight for all lifts. Score is completed lifts x weight. ( if you fail a lift you can lift again in that minute but if you don't get it, it's not counted)

Slightly better 2nd time round - another 5 reps on Part A, Went up to 83kg on the cleans, missed the first one bad!! However recovered to get all 8 lifts at 83kg.
 
Friday

Partner WOD with the wife!

Good fun working with the missus

Saturday

Extra Squats 3 x 10 reps @ 100kg. Feeling good at the moment.
 
Damn - behind again!!

Saturday - 3 x 10 @ 100kg squats - just done whilst son was in his class.

Sunday night session

Conditioning - for time.

5 rounds of
  • 250m row
  • 50DU or 100 singles
into 5 rounds of
  • 12 burpees
  • 12 hang clean and press dumbell (22.5kg)
offtt - burny on the shoudlers this one - finished in 21.13.

Then worked on some EMOM squat cleans

5 mins - 60kg - 1 rep/2 reps/3 reps/4 reps/5 reps.
then
5 mins - 70kg - same

Tough going on the legs towards the end trying to get 5 reps in 1 min.

Monday

Castle games qualifier 19.2 (scaled)
  • 30 wall balls (6kg)
  • 30 burpee step ups (24" box)
  • 100 single unders
  • 30 KB swings (24kg)
  • 30 cal row
  • 100 singles
  • 30 burpee step ups (24" box)
  • 30 wall balls (6kg)
20 min cap - went out fairly hard and possibly paid the price on the way back - went unbroken all the way to the burpee box step ups on the way back and broke them into 5's with a very quick rest (like 3-4 seconds) - then wall balls me legs were a wreck but finished in 13.28.

Squat homework

10 @95
8 @ 102.5
6 @ 107.5
4 @ 114
2 @ 120

Solid session - happy with that.
 
Wednesday night bootcamp

10 Back Squats | 97.5 kg
8 Back Squats | 105 kg
6 Back Squats | 112.5 kg
4 Back Squats | 117.5 kg
Then went 122.5kg for 2 - but failed on the first rep.

No issues here - Coach said that so long as 10/8/6's are all hit - fatigue just starts to kick in at the higher weights and the main aim is to hit the 10/8/6's - anything after that is a bonus.

Sunday homework - repeat Wednesday weights but hit everyone if possible.

10 Back Squats | 97.5 kg
8 Back Squats | 105 kg
6 Back Squats | 112.5 kg
4 Back Squats | 117.5 kg
2 Back Squats | 122.5 kg

Boom - happy with that after failing the 2's on Wednesday night. Good session.
 
Monday

Part A
  • 10 BBJ into max cal ski - 2mins
  • 2 mins rest
3 rounds

Part B
  • 75DU into max cal ski - 2mins (scaled to 100 singles for me)
  • 2 mins rest
3 Rounds

BBJ & Cal ski
24/23/21

100 singles & Ski
17/16/17

Lifting - Power Clean Technique work

Basically spend time working on catching as low as you can in a power clean - This was great for me as I catch way to high still. Aim for a 2 second pause in the catch position.

Worked up to 85kg - happy with this as my PR is 88kg and it was a new/different way of lifting for me.

Tuesday

Conditioning

Row - Max Cals
  • 30 second on/60 off
  • 60 on/60 off
  • 90 on/60 off
4 Rounds

30s - 12/12/11/12
60s - 23/20/20/21
90s - 32/33/32/33

Total - 261

19.3 Castle Games Qualifier 10 min cap
  • 15 jumping pull ups
  • 50ft overhead lunge (20kg bar)
5 Rounds

into max shuttle runs (25ft)

Yuck - this was worrying me before the off - standards were the bar at wrist height for jumping pull ups. Lunges also not great for me.

Part A - time for the 5 rounds - 7.49
Part B - 1 rep for each 25 ft shuttle run completed - 40.

Absolutely disgusting - Legs were gone badly by 4th round and had a huge stitch in my side at the start of the shuttle runs - a real slog.

Currently sitting 79th with top 80 qualifying so I suspect I'm going to have to put on the big boy pants and redo it before closing date on Sunday night. REALLY don't want to.
 
Keep forgetting to update - But solid training still

Sunday

9 min AMRAP

Part A - 800m block run into max cals on assault bike

9 mins off

Part B (9 min AMRAP)

12 box step ups with 2 x 22.5kg dumbells into 6 devil presses.

OFFFTTTTT - Part A I completed run and 88 cals on the bike - happy with that.

Part B was brutal - the weighted step ups are hard, but devil press is disgusting - Completed 2 full rounds plus 12 step ups and 3 devil presses.

Lifting

2 squat cleans into 2 clean and jerks - 7 sets - ascending weights

Hit - 40/45/50/55/60/65/70kg

Monday

Squat Home work

Squat homework -
10 @ 100kg
8 @ 107.5kg
6 @ 115kg
3 @ 120kg (failed on 4th rep)
 
Tuesday

3 x 1000m row with 2 mins off between sets - aim to hit approx 10-12 seconds off your pb. (mine is 3.29)

1000m- 3.41
1000m- 3.41
1000m- 3.41

The straight into 20 seconds on/20 seconds off for 4 rounds - max distance.

20 secs- 110m
20 secs- 105m
20 secs- 104m
20 secs- 105m

Snatch Balance work - 30/35/40/42.5/45/47.5/50kg

Single Sq snatch @ 50kg and 52.5kg - after that wasn't at the races -
 
Wednesday morning

Some various upper body strength work and double under practise - won't bored you with the details.

Strength Bootcamp at night

One thing I've learned is to trust the process/coaching over the last 12 months.

Gym owner spends a lot of time programming everything - always geared towards progressing etc.

Great night tonight -

Back Squats

10 @ 102.5kg
8 @ 110kg
6 @ 115kg
4 @ 120kg
2 @ 125kg

Buzzing to hit 2 reps at my currently 1 rep max tonight. Still about 4-5 weeks away from re-testing my 1 rep max but felt bang on tonight - just knew I was going to hit everything tonight. Felt great!
 
It's happened - the unthinkable.....

A strict pull up :D:D

Was getting frustrated with not having them, back to basic's in terms of some upper body strength training for 6-8 weeks and ignoring the bar for the last couple of months on the advice of my coach....
Then today - on the bar and - bang - strict pull up!!!:D

So happy - crossfit completed.....:cool::cool:
 
Friday

Conditioning

Waterfall type work out
  • 5 HRPU
  • 10 Sprawls
  • 15 plate touch to press
  • 20 fast hands on the plate
  • 25 hillclimbers
  • 30 lateral plate jumps
  • 35 ab extensions
  • 40 fast feet on plate
So I do 5 HRPU, parnter does 5, I do 5 HRPU plus 10 sprawls, partner does the same, I then do 5/10/15 etc.....adding a round each time.

20 min cap - we manage to complete round of 35 ab extensions each plus got I got back to 30 lateral plate jumps at cap. Sweaty one as usual.

Lifting

1 squat clean into 2 front squats, drop bar and 1 front squat. All about working under fatigue when lifting.

5 sets @ 60kg - one every 90 seconds.

Then same complex

7 sets - asscending weights - every 90 seconds for 4 rounds then 2 mins for last 3 rounds.

All hit - 63/65/68/70/73/75/78kg. Front squats hurt the most!

Go after a heavy single squat clean

Hit 80/82.5/85/88/90 - all real nice, felt great.

Stalled again after this - 92.5kg missed 4 or 5 times. More of a mental fight than physical for me with squat clean as I badly hurt my thumb last time I tried 92.5kg. I need to just clear my head and get it done. Current PR is 91kg. Frustrated a bit that 90kg was so good and simple. Anyway - will get it next time!
 
Saturday

Back squats - 3 x 10 @ 105kg

Sunday - day off - DIY!!

Monday

20 min EMOM

  • 15 cal bike
  • 10 burpee facing box jumps
  • 15 cal ski
  • max dumbell sq snatch
  • rest
4 rounds! Yuck......that was right on the limit for each round, very little rest apart from the minute off. Sq Santch was supposed to be 22.5kg but went with 16kg as I was all over the place with 22.5kg in the 1st round!! Max Dumbell was 6/10/10/9

Back Squat Homework (yeah I know after that conditioning)

Tired but still squatted but mindframe wasn't great.....just kept telling myself I was tired in the middle of my sets!! - Also hate squatting solo

10 @ 102.5kg
8 @ 110kg
6 @ 115kg
3 @ 120kg (failed on 4th final rep)
Didn't hit twos.
 
Tuesday

Conditioning
  • 1200m row
  • 3 mins rest
  • 1200m row
  • 3 mins rest
into
  • 100m row
  • 1 min rest
4 rounds of the 100m.

Right in my wheelhouse this one - times were 4.15 and 4.20 for the 1200m - not far off my 1000m best effort pace the whole way.

18.1/18.3/18.1/18.1 for the 100m - nothing if not consistent!

Lifting

1 hang squat snatch every 30 seconds for 10 minutes - at 75% of your max squat snatch (61kg)

45kg for me

As usual took me about 5 lifts to get going - always despite warming up miss loads at the start!! Hit 15 of 20 lifts.

Singles - 45/47.5/50/52.5/55kg from the hang sq snatch - happy with that as last numbers I have for hang sq snatch was 45kg!!! (back in July last year!)

Wednesday morning

General upper body strength training - keeping the legs fresh for squatting heavy tonight!
 
Boom!!!

Wednesday night - another cracking nights squatting. Eating 3500 calories+ a day definitely helps the squats!!

Last week of the 10/8/6/4/2 sets before moving to 8/6/4/2/2 next week - 1rm test night is about 4 weeks away.

Anyway

10 Back Squats | 105 kg
8 Back Squats | 112.5 kg
6 Back Squats | 117.5 kg
4 Back Squats | 122.5 kg
2 Back Squats | 127.5 kg

Buzzing - one 1rm is/was 125kg in November so to already hit 2 lifts beyond that is great. Really happy with that tonight.
 
Damn - keep forgetting to update!!!

Back squats last night

4 @ 127.5kg
2 @ 130kg
1 @ 130kg
1 @ 130kg
1 @ 130kg

Kept failing on the 2nd rep of the 130kg's.

Test week next week - 1RM max night. One of the lads going for 250kg!!! - he hit 2 reps @ 247kg last night!!:eek::eek:

Cheeky wee challenge today

"Acid Bath" workout

500m ski erg
500m row erg
1000m erg bike

Time cap 6 mins.

This one was from Dubai fitness champs

This ends exactly as it's named - the cramps were horrendous after it. Finished in 5.26 which I was super happy with. Awful awful cramps after it - really good/bad workout !! haha

Matt Fraser was 4.57 so I'll take my time being 15 years older than him!!!:p:p

https://games.crossfit.com/video/acid-bath-mat-frasers-garage/sanctionals

Also qualified for Castle Games (scaled) - not sure if I can make it yet but it would be first comp!
 
Friday

Lift class

Power Clean - technical work - trying to drop into the catch more and hold for 2 seconds just above parallel

3 reps @ 50kg Every 60 seconds for 7 rounds.
2 reps every 90 seconds for 7 rounds increasing weight - 60/63/65/68/70/73/75kg for me
1 rep every 2 mins for 5 rounds - find a max - 78/80/83/85 then missed 87.5kg.

Current 1rm power clean is 87kg.

Squats later in the day.

3 x 10 @ 110kg

Saturday - day off.
 
Sunday homework squats

Good session this morning - last one before test night.

4 @ 127.5kg
2 @ 130kg
2 @ 130kg
2 @ 130kg
2 @ 130kg

Chuffed to hit all the doubles today after missing them on Wednesday night. Roll on test night to see if we can find a new 1RM.

Old 1RM was 125kg at start of January.
 
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