Thanks Gents - It's been beneficial doing a log these last 4 months and I intend to keep it going in 2018. Still really enjoying myself at Crossfit and trying to push myself everytime. Very early stages with lots of new movements/lifts etc but going to keep pushing myself as much as I can.
Mixed bag - Crossfit/Stronglifts/Spin
- Thread starter booyaka
- Start date
Strength Bootcamp tonight again. (squats)
3 sets of 7 @ 90kg
1 set of 3 @ 95kg
1 set of 3 @ 97.5kg
Failed on 1st rep of last set @ 100kg.
Legs were gone by that point. Still progress. 6 Week camp - started at 80kg for a set of 7, 4 weeks ago. Had never done more than 85kg for a single.
3 sets of 7 @ 90kg
1 set of 3 @ 95kg
1 set of 3 @ 97.5kg
Failed on 1st rep of last set @ 100kg.
Legs were gone by that point. Still progress. 6 Week camp - started at 80kg for a set of 7, 4 weeks ago. Had never done more than 85kg for a single.
^^ lol - trust me when I say there's no sandbagging - just pain and struggle!
Friday Conditioning
Always a good little 30 mins class
Partner up
15kg plate
The usual 30 mins of spin class - never fails to get a good sweat going!!
Friday Conditioning
Always a good little 30 mins class
Partner up
- Row 12 cals, into 2 D&U each
- Row 12 cals, into 4 D&U each
- Row 12 cals, into 6 D&U each
15kg plate
- 5 speed steps onto plate, 5 side jumps onto plate, 5 plank position fast hands onto plate each - then 10 ,10,10, then 15,15,15 etc - 6 mins. Got to the round of 25.
The usual 30 mins of spin class - never fails to get a good sweat going!!
Saturday Team Wod
Always a brute and again, didn't fail to live up to that.
Team of 3
One person at a time in the team - break it up however you want.
Brutal - we got to 60 Strict Pressups in the time cap. I've also taken a huge chunk of skin out my hand when doing the T2B (knee lifts for me) - Ouchy!
Always a brute and again, didn't fail to live up to that.
Team of 3
One person at a time in the team - break it up however you want.
- 120 Cal Row
- 120 20kg KB Snatch
- 120 30" Box jump
- 120 20kg KB overhead swings
- 120 T2B
- 120 Air Squats
- 120 Strict Pressup
- 120 D&U
Brutal - we got to 60 Strict Pressups in the time cap. I've also taken a huge chunk of skin out my hand when doing the T2B (knee lifts for me) - Ouchy!
Monday
5RM Push press - Normally anything over my head is a struggle but managed 5 @ 55kg which I was pretty pleased with.
WOD 1 - 12 Min AMRAP
5RM Push press - Normally anything over my head is a struggle but managed 5 @ 55kg which I was pretty pleased with.
WOD 1 - 12 Min AMRAP
- 12 Cal any machine
- 12 reps each arm - KB push press (16kg)
- 10 T2B (20 high knees/lifts for me)
- 15 Burpees
- 20 Step Ups (20")
Tuesday
2RM - Front Squats
Using the rack this time rather than having to snatch it from the floor. Anyway - surprised myself a little here and got a 2RM of 80kg and managed 1 @ 90kg but couldn't get the 2nd rep despite a desperate attempt to get it up!
3 x 7 Min WOD's with 3 mins rest in between
WOD1
WOD2 - AMRAP
Tough shift again - Got 12 Squats, 8 Jumping pull ups done in the time, 4 full rounds of the WOD2, Got 40 step touch jump ups/30 situps completed.
2RM - Front Squats
Using the rack this time rather than having to snatch it from the floor. Anyway - surprised myself a little here and got a 2RM of 80kg and managed 1 @ 90kg but couldn't get the 2nd rep despite a desperate attempt to get it up!
3 x 7 Min WOD's with 3 mins rest in between
WOD1
- 45kg Front Squat
- Pull ups (or jumping pull ups, double reps)
WOD2 - AMRAP
- 200m Row
- 15 KB Overhead Swings (24kg)
- Ab Mat situps
- Double Unders (or side on step touch jump ups)
Tough shift again - Got 12 Squats, 8 Jumping pull ups done in the time, 4 full rounds of the WOD2, Got 40 step touch jump ups/30 situps completed.
Squat Bootcamp
2 set of 7 @ 92.5kg (up 2.5kg again from last week)
The pushing set of 2 as far as you can.
1 set of 2 @ 95kg
1 set of 2 @ 97kg
Then failed 99kg on 1st rep and 101kg on 1st rep, which would have been a PB.
A bit disappointed but felt very tight in the hips again tonight. 6 week bootcamp done - test week next week for some 1RM numbers. Will do another 6 week block for sure as I've gone from a set of 5 @ 85kg and 1RM 90kg to where I'm at now.
2 set of 7 @ 92.5kg (up 2.5kg again from last week)
The pushing set of 2 as far as you can.
1 set of 2 @ 95kg
1 set of 2 @ 97kg
Then failed 99kg on 1st rep and 101kg on 1st rep, which would have been a PB.
A bit disappointed but felt very tight in the hips again tonight. 6 week bootcamp done - test week next week for some 1RM numbers. Will do another 6 week block for sure as I've gone from a set of 5 @ 85kg and 1RM 90kg to where I'm at now.
Saturday Team WOD
3 man teams - 10 Min AMRAP's
WOD1
WOD2
2 people working at all times - as close to syncro as you can.
WOD3
Tough 30 mins all round - felt the shoulders at the end big time!
3 man teams - 10 Min AMRAP's
WOD1
- 50 Double KB Deadlifts
- 40 Double KB Cleans
- 30 Double KB Front Squats
WOD2
2 people working at all times - as close to syncro as you can.
- 10 T2B
- 15 Plate touch to press
- 15 plate lunges
WOD3
- 12 Cals Row
- 12 D&U
Tough 30 mins all round - felt the shoulders at the end big time!
Monday
Any order - 30 min time cap.
That was the order I did them in. Bike was ok, swings not bad, Thrusters even with just the bar started to really hurt from 40 onwards, step ups done in 2 x 30. Pull ups 6 x 10 reps - Burpees were disgusting by the end but I completed in 27.22 which I was well chuffed with as usually I don't get them done in timecap.
Also since I have been busy all weekend - need to get Squat homework done before Wednesday night - didn't have sets of 2 sets of 7 in my legs so just did 5 set of 3 @ 92.5kg. Home for food now......starving!
Any order - 30 min time cap.
- 60 cal assault bike
- 60 KB swings (20kg)
- 60 Thrusters (20kg)
- 60 Pull ups (jumping pull ups for me as I don't have full ones yet!)
- 60 24" box step ups
That was the order I did them in. Bike was ok, swings not bad, Thrusters even with just the bar started to really hurt from 40 onwards, step ups done in 2 x 30. Pull ups 6 x 10 reps - Burpees were disgusting by the end but I completed in 27.22 which I was well chuffed with as usually I don't get them done in timecap.
Also since I have been busy all weekend - need to get Squat homework done before Wednesday night - didn't have sets of 2 sets of 7 in my legs so just did 5 set of 3 @ 92.5kg. Home for food now......starving!
Tuesday
2RM - Power Snatch
yuck - being 6ft3" - snatch is never going to be easy. Long way to get it from the floor to overhead!! Still failed a few times on 50kg, but eventually got it up for 2 reps......
WOD1 - 8 mins
WOD2 - 8 mins
Ouchy - Power Snatch back to haunt me again here. Got 21,15,9 rounds completed in the time but it was a real fight.
2RM - Power Snatch
yuck - being 6ft3" - snatch is never going to be easy. Long way to get it from the floor to overhead!! Still failed a few times on 50kg, but eventually got it up for 2 reps......
WOD1 - 8 mins
- 1000m row
- 3 burpees over rower, 3 goblet squats (22.5kg), 6,6,9,9 etc etc (AMRAP)
WOD2 - 8 mins
- Power Snatch (35kg)
- T2B (high knees for me)
Ouchy - Power Snatch back to haunt me again here. Got 21,15,9 rounds completed in the time but it was a real fight.
PT Session this morning.
Working on transition from "high knees" to straight legs - mini EMOM for 10 mins - 5 straight leg swings.
Then played a game......
250m full gas row - however you had to let the rower "spin" down and stop on exactly 250m...... For ever 1m over or under, you got one penalty point....
So it was 10 x 250m full gas efforts. (1 min between first 5 then 1.30 between next 5) - Kept all of them below 1.40 for 500m pace and ended up with 30 penalty points!! It's very hard to judge when going full gas when to stop....
Coach gave me burpee bar touches as punishment......yuck.....did them there and then.....Tough session but playing a "game" as part of the work out was fun!!
Working on transition from "high knees" to straight legs - mini EMOM for 10 mins - 5 straight leg swings.
Then played a game......
250m full gas row - however you had to let the rower "spin" down and stop on exactly 250m...... For ever 1m over or under, you got one penalty point....
So it was 10 x 250m full gas efforts. (1 min between first 5 then 1.30 between next 5) - Kept all of them below 1.40 for 500m pace and ended up with 30 penalty points!! It's very hard to judge when going full gas when to stop....
Coach gave me burpee bar touches as punishment......yuck.....did them there and then.....Tough session but playing a "game" as part of the work out was fun!!
Strength Bootcamp - Wednesday night
Idea for tonight was to find your 1RM back squat. So the guys that have been doing it for a while looking to push their 1RM up. I don't really know mine having only started 6 weeks ago so just find where I'm at. I'm doing sets of 7 @ 92.5kg and I've done one set of 3 at 100kg before in this 6 week block.
Anyway -
40kg x 5
50kg x 5
60kg x 5
70kg x 3
80kg x 3
90kg x 3
95kg x 1
100kg x 1
102.5kg x 1
105kg - failed twice.
Kind of funny - happy to set a benchmark and since I've never squatted more than 85kg 6 weeks ago, I'm happy to be up at 102.5kg. However at the same time disappointed to not get 105/107.5kg etc as I thought that would be possible. Maybe just a bit too much training as I've been in Sat/Mon/Tues/Wednesday PT session and then this session. Also going to start tracking my food intake.....I'm fairly clean eater but I think I'm not eating enough.
So first 6 weeks of bootcamp. 85kg to 102.5kg - happy enough but a little disappointed. Going for another 6 weeks - Some others got some monster numbers - think best last night was 220kg for a single.
Idea for tonight was to find your 1RM back squat. So the guys that have been doing it for a while looking to push their 1RM up. I don't really know mine having only started 6 weeks ago so just find where I'm at. I'm doing sets of 7 @ 92.5kg and I've done one set of 3 at 100kg before in this 6 week block.
Anyway -
40kg x 5
50kg x 5
60kg x 5
70kg x 3
80kg x 3
90kg x 3
95kg x 1
100kg x 1
102.5kg x 1
105kg - failed twice.
Kind of funny - happy to set a benchmark and since I've never squatted more than 85kg 6 weeks ago, I'm happy to be up at 102.5kg. However at the same time disappointed to not get 105/107.5kg etc as I thought that would be possible. Maybe just a bit too much training as I've been in Sat/Mon/Tues/Wednesday PT session and then this session. Also going to start tracking my food intake.....I'm fairly clean eater but I think I'm not eating enough.
So first 6 weeks of bootcamp. 85kg to 102.5kg - happy enough but a little disappointed. Going for another 6 weeks - Some others got some monster numbers - think best last night was 220kg for a single.
Thursday Crossfit
Not sure I wanted to go today as I was feeling tired from 4 sessions in 3 days but wife was going so decided to head in.
Strength
2RM - Hang Power Clean
Not my greatest, I know in my head how it's supposed to work techincally but I never seem to put it together correctly!! Got to my usual 60kg, tried for 70kg and got it high enough but didn't get under it enough. Some more practice required here.
WOD1 - 7 min time cap
This was not too bad - I don't mind rowing so got it all done in 6.45. Again always happy to finish. Wall Balls are definitely improving as this used to slow me down.
WOD2 - 7 Min Time Cap
WOD3 - 7 min time cap - 5 Rounds
Not sure I wanted to go today as I was feeling tired from 4 sessions in 3 days but wife was going so decided to head in.
Strength
2RM - Hang Power Clean
Not my greatest, I know in my head how it's supposed to work techincally but I never seem to put it together correctly!! Got to my usual 60kg, tried for 70kg and got it high enough but didn't get under it enough. Some more practice required here.
WOD1 - 7 min time cap
- Wall Balls
- Rower
This was not too bad - I don't mind rowing so got it all done in 6.45. Again always happy to finish. Wall Balls are definitely improving as this used to slow me down.
WOD2 - 7 Min Time Cap
- 30 Cal Assault Bike
- 60 Russian KB Swings (24kg)
- 30 Cal Assault Bike
WOD3 - 7 min time cap - 5 Rounds
- 5 push press
- 10 hang cleans
- 15 box step ups (20")
Conditioning Class
Not going to list everything but basically lots of body weight stuff, hillclimbers, air squats, speed step ups, ball slams etc - 30 seconds on/30 second off. 5 rounds. Then similar but 45 seconds on /45 second off. pretty much full 30 mins. Gassy and sweaty!
Then 30 mins of spin class.
Probably take it easy this weekend as that's 6 sessions in last 5 days.
Not going to list everything but basically lots of body weight stuff, hillclimbers, air squats, speed step ups, ball slams etc - 30 seconds on/30 second off. 5 rounds. Then similar but 45 seconds on /45 second off. pretty much full 30 mins. Gassy and sweaty!
Then 30 mins of spin class.
Probably take it easy this weekend as that's 6 sessions in last 5 days.
Monday
3RM Power Clean - Managed 3 @ 60kg and 1 @ 70kg. Need to work on getting under the bar more as I'm still trying to pull it all the way up.
WOD - 2 min timecap each station. Rest for the remaining time before moving on if you finish.
Didn't look too bad but by the end felt awful....I would normally scale to 16kg dumbells but trying to push myself a bit with the 20kg. Did step ups to the 30" box as my knees don't deal well with jumping! Felt good after resting Saturday and just squats yesterday but really pumped by the end of this one. Finished all reps in all rounds.
3RM Power Clean - Managed 3 @ 60kg and 1 @ 70kg. Need to work on getting under the bar more as I'm still trying to pull it all the way up.
WOD - 2 min timecap each station. Rest for the remaining time before moving on if you finish.
- 12 Cal assault bike, 10 Double Kettlebell cleans (20kg)
- 10 Burpees, 10 Box jump (30")
- 15 Ring Rows, 20 Ball Slams
- Rest
Didn't look too bad but by the end felt awful....I would normally scale to 16kg dumbells but trying to push myself a bit with the 20kg. Did step ups to the 30" box as my knees don't deal well with jumping! Felt good after resting Saturday and just squats yesterday but really pumped by the end of this one. Finished all reps in all rounds.
Tuesday
3RM - Muscle Snatch.
A new one for me....hard work trying not the re-dip the knees like a power snatch and just muscle it up. Managed to get 40kg for 3, then 2 @ 45kg.
WOD
Partners
6 Mins on/6 Mins off
3RM - Muscle Snatch.
A new one for me....hard work trying not the re-dip the knees like a power snatch and just muscle it up. Managed to get 40kg for 3, then 2 @ 45kg.
WOD
Partners
6 Mins on/6 Mins off
- 40 Cal Row
- 40 Power Snatch (35kg)
- 40 Single Arm Dumbell Push Press (20kg)
- 40 Wall Balls (9kg)
- 40 T2B or Straight Leg lifts
- 40 Plate holding Step ups (15kg)