Mixed bag - Crossfit/Stronglifts/Spin

[booyaka]

Strength Bootcamp (wednesday night)

Squats and more Squats. Idea was again to try and add to last weeks weight by 2.5kg.

So warm up and into

• 3 set of 7 @ 87.5kg - Felt ok, really trying to work on keeping head and chest up as much as possible.
• 1 set of 3 @ 90kg, 1 set of 3 @ 95kg, went for a set of 3 @ 100kg but failed on my first rep. Basically went to deep and couldn't get back out!!

Anyway - another good night at the squats, keep pushing on. It's a 6 week block and that was week 4 so hoping for more next week.

 

[booyaka]

Strength

3RM - Overhead Squat

Hate them - so un-natural so just worked with another guy on the movement rather than weight etc. Only done them once before and it's just a bizarre movement - feels weird!

WOD1 - 7 Mins

100m Row, 10 D&U, 200m Row, 15 D&U, 300m Row, 20D&U, 400m row, 25D&U and 500m row, 30D&U

Tough one - got 400m row done in the time

WOD2 - 7 Mins

75 ground to overhead - 35kg.

Tough going again - all the way from the floor to overhead in one movement. Weight was low to get the reps in. did this in 6.20.

WOD3 - 7 Mins

30 9kg wallballs into 30 boxjumps (box step ups for me and my dodgy knees!)
3 rounds.

Got 2 full round done in the time.

Legs/glutes still a bit tender from squatting last night but a good sweaty workout

 

[Jester*]

Overhead squat is very mobility, balance and co-ordination based. If you **** up just slightly then it goes wrong so easily! Keep working at it and it will come.

 

[booyaka]

Squat Homework

Felt crap - despite warmup as usual - super tight hips today. Was a struggle.

5 Sets of 3 @ 95kg
then 16 Reps @ 70kg (75% to failure)

 

[GSVBagpuss]

OHS look cool so do keep working on them! Well done for powering through squats - bet you felt good afterwards for getting it done

 

[booyaka]

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.

 

[booyaka]

PT session this morning.

Working on kips swings, high legs etc on the bar and some exercises to build up my "traps" - lat pull down, low row etc. Then a sweaty 10 min finisher.

 

[booyaka]

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.

 

[GSVBagpuss]

Great stuff - now who is sandbagging?

 

[booyaka]

^^ 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

• Row 12 cals, into 2 D&U each
• Row 12 cals, into 4 D&U each
• Row 12 cals, into 6 D&U each

etc - 10 mins AMRAP. Good push with partner - got 149 Cals done.

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.

Then between us - 100 plate touch press, into AMRAP individual russian twists with the 15kg plate. Got the 100 done and then 43 twists between us in the 5 mins.

The usual 30 mins of spin class - never fails to get a good sweat going!!

 

[GSVBagpuss]

I need to try DUs again - I can barely do singles though!

 

[booyaka]

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.

• 120 Cal Row
• 120 20kg KB Snatch
• 120 30" Box jump
• 120 20kg KB overhead swings
• 120 T2B

Then Syncro (2 at a time)

• 120 Air Squats
• 120 Strict Pressup
• 120 D&U

Along with a little extra kicker - The entire workout from the start - someone in your team had to keep a 20kg KB above shoulder height all the time when not exercising - Even the pass over etc. If it was dropped below shoulder height - penalty of 15 Burpees for the team.

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!

 

[booyaka]

Squat Bootcamp "homework"

Warm up - lots

3 set x 7 reps @ 90kg
1 set x 3 reps @ 95kg
1 set x 3 reps @ 97.5kg
1 set x 3 reps @ 100kg

Happy to get that 100kg set done as I failed them on Wednesday night.

 

[booyaka]

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

• 12 Cal any machine
• 12 reps each arm - KB push press (16kg)

WOD 2 - 12 Min AMRAP

• 10 T2B (20 high knees/lifts for me)
• 15 Burpees
• 20 Step Ups (20")

Tough going as everything felt like arms/shoulders. Got 4 full rounds on WOD1 and 4 rounds plus 20 high knees and 10 burpees done

 

[booyaka]

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

• 45kg Front Squat
• Pull ups (or jumping pull ups, double reps)

2,2,4,4,6,6,8,8 etc

WOD2 - AMRAP

• 200m Row
• 15 KB Overhead Swings (24kg)

WOD3

• Ab Mat situps
• Double Unders (or side on step touch jump ups)

10,10,20,20,30,30 etc

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.

 

[booyaka]

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.

 

[booyaka]

Conditioning Class

30 seconds on - 30 seconds off

4 Rounds

• max cals assault bike
• max rep box jump sprawls
• battling Ropes Double Arm Wave
• max cal skier
• 9kg ball slams

Then 30 mins spin class. Legs are pumped now.

 

[booyaka]

Saturday Team WOD

3 man teams - 10 Min AMRAP's

WOD1

• 50 Double KB Deadlifts
• 40 Double KB Cleans
• 30 Double KB Front Squats

All with 2 x 24kg Kettlebells. One person at a time. However you want to break it up. We generally did 25 deadlifts each, then 10 cleans each, then 10 front squats each. Tough going as the guys I was with are fairly experienced. Weights really started to hurt at the end.

WOD2

2 people working at all times - as close to syncro as you can.

• 10 T2B
• 15 Plate touch to press
• 15 plate lunges

20kg plates. Hard work this one - trying to always work together but give one person a rest. Touch to press got painful towards the end.

WOD3

• 12 Cals Row
• 12 D&U

Soon as rower was free, next person jumped on. Very gassy at the end, I don't mind the rower but the D&U's started to get very slow towards the end.

Tough 30 mins all round - felt the shoulders at the end big time!

 

[booyaka]

Monday

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

then buy out was 60 burpees.

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!

 

[booyaka]

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

• 1000m row
• 3 burpees over rower, 3 goblet squats (22.5kg), 6,6,9,9 etc etc (AMRAP)

Row was ok - 3.40ish and then got to 12 burpees in the cap

WOD2 - 8 mins

• Power Snatch (35kg)
• T2B (high knees for me)

21,15,9,6,3 reps

Ouchy - Power Snatch back to haunt me again here. Got 21,15,9 rounds completed in the time but it was a real fight.