Mixed bag - Crossfit/Stronglifts/Spin

urghhhhh......

Warm up

Strength

Deadlifts - 5 x 60kg, 5 x 70kg 5 x 80kg 5 x 90kg.

4 man teams - I started on WOD3, 4 x 5 min Wods, 3 mins rest in between.

WOD3

5 Mins
AMRAP
5 Press Up Renegade Rows L&R 20kg
10 Box step ups.

Disgusting - I'm rubbish at pressups on their own but the renegade rows are nasty things. Managed 4 times thru this one. Not great but with dreadful technique towards the end it was a struggle.

WOD 4

5 mins
75 wall balls 9kg
Remaining time ball slams

Now this is the first proper time doing wall balls......it's a technique I'll need to work on. Really struggled with the technique, weight was fine but catching and then into squat and driving up and out and throwing I need to work on. Only managed 66 but something to work on.

WOD1

5 Min time cap
1000 row
Remaining time Hand Release Press Ups'

Row was ok - finished in 3.50, managed 18 HRPU

WOD 2

5 Mins AMRAP
1,2,3,4,5 etc
Deadlift 60kg
Bar hop (there and back)

Tough but weight was ok and managed 8/8 in 5 mins.

Very tough workout but buzzing to get another crossfit class done.
 
5 days, 5 gym visits! Never thought I'd say that!

Only a quick 30 min conditioning class as I had a lot to do today but man that was brutal!!

warm up

20 mins - partner workout - try and finish.

Slam ball 9kg

20 for me then 20 for partner (turnabout), then 18 each, then 16 each, 14 each, 12 each, 10 each

Then 30 cals between us on the assault bike

Then same again 20 each down to 10 - 20kg russian kettle bell swings (alternating)

Then 30 cals again between us

Then 12" box - 20 down to 10, box over jumps.

Just fell short - down to 12 each on the box overs.

I think where we didn't think about it was a few pairs used bikes at the same time, where as we just used the one bike, i did 15 cals then partner did 15 after me.

Brutal to try and finish - doesn't sound like a lot but hard work in 20 mins!

Weekend off and hit it hard on Monday again!
 
GSVBagpuss said:
I'm tempted by a med ball for some anger management- what weight would you suggest? I'm averagely strong (120g squat, 155kg deadlift, 90kg bench)
Click to expand...

The slam balls at the gym are usually 9kg - doesn't sound a lot but it starts to hurt after a while!!
Also I think the wall balls (bigger in size) are also 9kg.

Averagely strong!! - think your doing yourself a big disservice there!!!
 
Monday Morning Crossfit.

WOD - 20 seconds on/40 seconds off.

6 or 7 person team.
  • Assault Bike
  • Double KB Cleans (24/16)
  • Box Jump Over
  • Burpees
  • Toes to Bar
  • Ball Slams
  • Rest
x 5 Rounds

Doesn't sound much 20 second on but 5 full rounds moving to each station is a killer. I can't do toe to bar yet so it was knee ups basically.

Managed pretty well but tough going.

Then Coaches Choice finisher.....

Partner up - 7 mins alternating
  • 5 sprawls
  • 10 HRPU
  • 15 Air Squats
Managed 3.5 times thru this lot

Gubbed.com
 
The HORROR that is Front Squats.....

Strength

3RM Front Squat - Never really front squatted before so this was mainly about trying to find my position/technique/grip/bar resting etc - Managed 65kg which was fine for 3RM to start - maybe a bit more in the tank but felt it's something I need to do more of before pushing on.

WOD

Partner up

4 Min On, 4 Min Off x 3

2/4/6/8/10

Front Squats - 50kg
Burpee Box Jumps (30inch)
Pull Ups (jumping pull ups for me from a box as I can't do pull ups!!)

* Start each round where you finished the last one.

Horrible. So 4 mins to do 2 Squats into 2 burppe box jumps into 2 pull ups, into 4/4/4 into 6/6/6 etc in 4 mins. Then 4 mins off whilst partner goes - then start where I finished last time.

First round was ok but the 50kg front squat was hard when I got to 8 reps/10 reps!! Dropped to 40 for the next round and final round. Got to 4 squats into the round of 14 in my 3 sets. Burpees are horrible things to then jump on a box!!!

Probably the hardest feeling session I've done so far. Never properly front squatted so that hurt bad!
 
Friday night crossfit!

15 min work/practice on any gymnastic skill - pull ups/handstands/muscle ups etc etc - basically just trying to get good technique etc

WOD

AMRAP - 30 min limit

Partner work out - split between you however you want.

1000m row
50 KB Swings (24kg)
40 goblet squats (24kg)
30 Pull ups or Supine ring pulls up
20 down and ups

X 3



Hard hard work - split equally between us, got into round 3 and completed row/swings and squats in the time. Very tough. Happy with using the 24kg KB as I usually drop a little weight here still. Pull ups of any kind need work from me, really struggle with them as I have no upper body strength so this is going to be a long way/hard work to get a decent pull up.
 
Strength

12 mins to work up to Max 2RM Power Clean (5 man groups)

- this was hard for me as never done Power Cleans! - anyway a bit of coaching and I managed to get 70kg for 2 reps. Need to work on my technique to improve

WOD

5 man teams

3 mins on, 1 min off move to next station.

Power cleans (50kg) AMRAP
Skier (max cals)
Double Kettlebell Rack Carry (20kg) there and back as one rep
toe to bar OR Plank
Wallball (9kg) catch into sprawl

Tough one all round - I ended up starting on the rack carry and finished on Power Cleans - felt a bit better working on my own with the Power Cleans and got a bit better technique by the end.

Anyway - off for a couple of days away with the missus but hotel has a massive gym so probably do a few workouts to keep the beers/food intake under control. Got rid of the kids for 2 nights so first time in 10 years me and the missus have more than 24 hours alone!!!
 
Did a wee session in the hotel gym on Tuesday but back at it today.

Crossfit 30 min conditioning class.

Warm up

40 seconds on/20 off

Hand Release Press Ups
Knee up run on the spot
Air Squats
Mountain climbers
sit ups with arms flat to to toe touches.

Then partner up

Skier 2 cals into 2 air squats/ rest whilst partner does that
Skier 4 cals into 4 air squats etc etc

7 mins

Then

Rower 2 cals into 2 sprawls/rest whilst partner does that
Rower 4 cals into 4 sprawls etc

7 mins.

The off to 30 mins spin class - sweat tastic!
 
Quick squat session whilst my son did his crossfit kids class.

Not back squatted for a while now.

2 x 5 @ 20kg
1 x 5 @ 40kg
1 x 5 @ 50kg
1 x 5 @ 60kg
1 x 5 @ 70kg
1 x 5 @ 75kg

2 x 2 @80kg

Pretty happy with that. Needed a belt to help with the 80kg sets. Looking to push on towards squatting my own body weight next. Around 88kg.
 
Strength work

10 mins - Max 3RM Deadlift

Ended up with a 4 man team including one new chap. Working to max 3RM deadlift. Got to my pb last time of 120kg and did 3 reps. Felt there was more to go but ran out of time rotating between us all. Good to know that the 120kg felt way "easier" than the last time I did it!

WOD - 13 mins timelimit

55 x Deadlifts 80kg (Rx)
55 Cals on Skier
55 x 9kg wall ball squat throw
55 HRPU

How far can you go.......

Horrible - I thought I'd be fine with the deads but 55 is a killer. Got them done, hate the skier but pushed thru that (apart from hitting myself in the face at the end when I released the handle!) - I have a terrible wall ball squat throw technique and always loose time here. Got it done but only managed 5 HRPU in the time. Lost so much time on the wall balls.

Tough workout all round.
 
6.30am Hybrid spin..........

5 mins on the bike to warm up

into

off bike

60 seconds on/30 seconds off x 4

10 ball slams/10 kettlebell swings - AMRAP

bike

60 seconds on/30 off x 4 -- max sprints level 5.

off bike

60 seconds on/30 seconds off x 4

10 ball air squats/5 burpees AMRAP

bike

60 seconds on/30 off x 4 -- max sprints level 8.

Pumped.com. - Home for food - back for 10.30 Crossfit!
 
Crossfit Class

Complex

3 Deadlift
2 Hang power clean
1 Shoulder to Overhead.

10 mins to work up to max. Never really done much hang power clean so a bit of coaching needed here. Also my shoulder to overhead is rotten (see previous crap stronglifts OHP)

Anyway - worked up to 55kg on the bar so happy enough as a starting point. Struggled with the Hang Power clean but think I got a better technique by the end of it so something to work on.

WOD1

10 Min AMRAP - "Cindy"

5 Pull Ups or 5 Burpees
10 Strict Push Ups
15 Air Squats

Jesus - 10 mins is a long time to suffer on this one. I did the burpess, always struggled on pressups, air squats are ok. Got through 6 full rounds in the 10 mins.

WOD2 - "DT"

“DT” honors United States Air Force Staff Sergeant Timothy P. Davis, who was killed by an IED in Afghanistan on Feb. 20, 2009, while supporting Operation Enduring Freedom.
Click to expand...

5 Rounds

12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead

10 mins time cap.

Suffering and more suffering here - Really struggled with this. Supposed to be 60kg but considering I only managed 55kg at the start, I dropped to 40kg to give myself a chance.

This was brutal for me - really hard - managed to finish 4 rounds in the time cap.

Coaches finisher

Partner up and do 100 situps (crossing legs over each other) passing a 15kg plate between you in 3 mins!! Gubbed - managed 60 between us.

Emptied the tank today big time...............(sorry for the long post!)
 
Short on time today so it was 30 min conditioning class and 30 min spin.

Conditioning

3 man team to complete.....

150 centre hops to touch on step
100 15kg ball slams
50 sprawls to jump ups on step.

200cals on skier.

Basically start on the 150 between the team and go, then to the 100 then to the 50. All whilst at least one of the 3 team had to be on the skier. Enjoyed this one as we hit it hard and fast and completed it first out of 12 teams. Pretty happy with the effort from us all.

Then finished with 4 mins of partner situps passing a 9kg medicine ball.

Off to spin and got smashed for 30 mins - really tough interval workout with sweat everywhere......... Good 60 mins all round.
 
Son at his crossfit class so Squats for me.

Lots @ 40kg
5 x 50kg
5 x 60kg
5 x 70kg
5 x 75kg
5 x 80kg
2 x 85kg
2 x 85kg

Pretty happy with that - improvement from last weeks struggle to get 2 x 80kg.
 
Warm up

15 mins Cardio

Row 500m Intervals.

Team of 3, 500m row, switch as quick as you can. Full gas each time

I went first and got 3 full rows in. 1.50/1.41/1.40 - fairly happy with them - keen to get under 1.40 next time.

WOD

3 min stations / 1 min rest

AMRAP
  • Row max cals
  • Ball clean (30kg)
  • Burpee Box Jump (hate these!!)
  • KBell C+P into Lunge each leg (16kg)
  • Pull ups or Supine Ring Pull Ups
  • GHD Situps (only if previous coached how to do them) or Plate (10kg) situps
Good solid session - wasn't totally in the groove this morning but pushed hard.
 
dear god.....................please help me move my arms in a proper manner again....

  • 5RM Shoulder to overhead (from the floor)

3 Man teams - working up to max in 12 mins.

Never been good with anything over my head - anyway got to 50kg x 5, managed 2 x 55kg. Need to work on technique again as I'm taking too much weight on my arms when I drive up instead of on my shoulders.

WOD - Chipper

  • Lunges (knee to floor)
  • Knees to Elbows
  • Push press (20kg)
25 reps on each then repeat before moving on

  • Plate touch to press (20kg)
  • Burpees
  • Double Unders or centre hops to touch on step
25 reps on each then repeat before moving on

  • Box Step Ups (30)
  • Jumping Pull Ups
  • KB Swings overhead (16kg)
25 reps on each then repeat

25 Min time cap.......

Brutal - never really done a chipper so pacing was hard. Fastest guys were finishing around 22 mins. I got to my last 25kb swings at the cap. Really empty now. That was a hard one.

Hate burpees - I really try to just close my eyes and go to another place!
 
Suffered all day yesterday after that Chipper

Anyway - today

Strength

3RM Hang Power Snatch

Still work in progress - also ended up teamed up with my wife! 10 mins to work up - didn't push particularly heavy today as I wanted focus on technique (coach was a good help here) - 45kg with more to come i felt.

WOD

EMOM

10 Hang Snatches (40kg but i did 30kg)
12 Cal Ski
14 Box Jump Overs
16 Ball Slams (9kg)
AMRAP Toe to Bar (or knee ups)
Rest

30 mins (i.e 5 full sets)

Tough going, hang snatches got better towards the end strangely!! Tough but enjoyable work out.
 
Offtt - feeling rough with a sore throat but went to Friday morning conditioning and spin.....now completely broken.

Conditioning - 30 min class. Effectively a Chipper again.

21 KB swings (24kg)
15 Goblet Squats
9 two arm pull

Then partner goes - repeat 3 times each.

20 step ups
20 step sprawls
10 jump up touch on step.

Then partner goes - repeat 4 times each.

10 plate touch press (15kg)
10 plate situps
10 plate russian twists

Then partner goes - repeat 5 times each.

Holy cow - we did a good pace with almost no breaks but only got to starting the 3rd set of plate exercises. Wonder why we couldn't get further in the time but the coach forgot it was a 30 min class and not 45 mins so he set it up with too much!!! haha

Anyway - the off to spin for 30 mins.......probably shouldn't have done it as not feeling 100% but push hard - ended up a sweaty mess......
 
Strength

5RM Push Press (strict)- 10 mins to find 5RM

Always a struggle for me - shoulders are my weakest part. No redipping, no split push etc.

Got 5 x 50kg done, then got 2 x 55kg done. A bit of technique from the coach again, came back and did the 5 x 55kg. Pretty happy with that considering my previous OHP in Stronglifts was around 45kg. Partner did 4 x 100kg!!! 5 x 95kg!!!

3 mins on, 1 min rest to move to next station

WOD1

Push press 40kg into Hang Clean
3, 3 then 6,6 then 9,9 etc

WOD2

jump up touch on step into butterfly sit ups
10,10 into 20,20 into 30,30 etc

Wod3

20cal Assault bike into AMRAP 9kg wall balls

Then repeat each station, starting from where you left off last time!!

Real struggle with the push press 2nd time round as shoulders were wrecked. Pushed hard, kind of lost count on the situps/step stuff but real struggle with the shoulders today
 
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