Mixed bag - Crossfit/Stronglifts/Spin

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
 
Strength

3RM Power Snatch

yikes - another new one for me. Struggled with this as it was all in the technique for me. When I got it right, felt easy, when I got it wrong it was awful.....

Worked up to 45kg trying to just work on technique, partner managed 70kg. Practice Practice Practice.

WOD1

8 Min AMRAP

5 Snatch (40kg)
10 deadlift
15 box jump/step ups.

Partner goes for 8 mins, then I was in.

did ok, deads sound light at that level but start to hurt by round 3/4 etc. Got 4 full rounds, starting my 5th and bizzarely my 5 snatches were the best/easiest I managed because I wasn't thinking about it too much, just fired them up!!

WOD2

8 Min Alt EMOM

12 Cal Ski
12 Pull Ups (jumping pull ups for me!)

Tough going as it was all arms but managed it fine.
 
Friday Morning sweat fest......

Conditioning

Amazing what you can do with just a 15kg slam ball and a step.

Partner up - Ball slams 1,1,2,2,3,3 etc up to 10,10. Then back down doing ball slam into burpee where chest hits the ball.

Then speed step ups 10,10 then 20,20, 30,30 etc - 4 mins AMRAP

Hand on step and bounce over your feet 10/10, 20/20 etc - 4 mins AMRAP

Step up and over and back as a rep - 10/10, 20/20 etc - 4 min AMRAP

Then burpee to jump over 1/1, 2/2, 3/3 etc - 4 min AMRAP

The off to 30 min spin class - sweaty mess again. Real good 60 min cardio/conditioning
 
Strength

3RM Hang Power Clean

I really need to find time to practice with a lower weight to get technique right. I'm getting the bar high enough but not getting under it enough.

Managed 3RM @ 60kg but struggled otherwise.

WOD - EMOM

  1. 12 Cal Any machine (rower)
  2. 12 Hang Power Clean (50kg)
  3. 12 Box Jump (30" !!!!)
  4. 12 Burpees
  5. AMRAP Wall Balls (9kg)
  6. Rest
4 Rounds.......

Damn - hard work all round - really struggled with the Hang Power cleans - think I only did 8,6,6,6 in my 4 rounds. Something I need to work on. 30" box jump was hard work! Last round I just stepped up to it!

Haha - just found the gym owners picture on instagram on this mornings workout.....me at the end.

Screenshot_20171113-124103.jpg
 
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Strength

2RM Thruster

Heard a lot of things about Thrusters - all of them bad. Damn they are hard. Anyway - new to me today so managed 50kg 2RM

WOD1

5 Min AMRAP

40kg Thrusters
Pull ups or Ring Rows

2,2 then 4,4 then 6,6 etc

WOD2

5 Min AMRAP

Assault Bike
Dumbell Snatch (22,5kg for me)

2cals,2 snatch, 4cal, 4 snatch etc

So basically partner goes for WOD1 for 5 mins, then I go WOD1, Then partner straight into WOD2 then me WOD 2.......Then repeat again starting where you finished the last time!!!!

Horrible. Really struggled with the Thrusters but some good encouragement from partner etc. Finished with 12 Thrusters and 10 ring rows in my 2 x WOD1 and 14cals and 14 dumb bell snatch in WOD2. Shoulders are gubbed now.
 
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