Mixed bag - Crossfit/Stronglifts/Spin

PT Session - Thursday

Again working mainly on Upper body strength etc
  • 5 sets of 10 High Knees - pleased with this as sets of 10 were a struggle 6/8 weeks ago.
  • 5 Rounds - 5 Blue band strict pullups into 5 green band dips. - again pull ups feeling better all the time - I will get a strict one done at some point this year!!
  • 4 sets of 10 Bend over row - bar plus 30kg
  • Skier 20 on/40 off - 10 rounds - max cals - 7 cals every time bar one which was 6.....annoyed me to drop that one!!
Focused and determined to get a proper strict pull up one day!
 
Friday

Condition Class

5 x 2 mins rounds (2 mins rest inbetween)
  • 20 Plate speed step ups
  • 15 Plate touch press
  • 10 burpee plate step ups
  • max cal bike
sweaty one this - got through the plate stuff around about 1.10 so 50 seconds on the bike was nasty.

Spin Class

Usual sweat fest. Always a good sweaty cardio hours work on a Friday.

Afternoon session

Power cleans - 3 reps @ 30/40/50/60/65 and 1 @ 70kg.
 
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Sunday Night - Bootcamp Homework

Back to 3 set of 10 but adding 2.5kg from last week again. So 87.5kg for 3 sets of 10. Again tough going - 5 reps or so are fine but then it really starts to hurt! Done.

Monday

Barebell complex - 2 power snatch into 2 push press into 2 front squat.

Knew that I would probably fail on the push press part first but got 55kg done, failed on the push press part 3 times at 60kg, but eventually got it on my 4th attempt to complete it all at 60kg.

WOD1 - Tabata - 20 second on/40 off - 4 rounds
  • power snatch
  • push press
  • front squat
All at 45kg. Tough going but set myself a target of 5 reps every movement, every round and completed that each time. Pretty happy to maintain that every round. Tasty on the arms/shoulders after this!!

WOD2 - Tabata - 20 second on/40 off - 4 rounds
  • Assault bike cals
  • weighted plate situps (15kg above you)
  • down and ups
Not to bad this one after the first wod. Assault bike - smashed each time (17,14,12,12) and then focused on 7 situps and 7 down and ups in each round.

Shoulders and arms feeling very tired after this lot.
 
Tuesday

5 RM Power Snatch

never a favourite but hey ho......managed 5 reps @ 45kg. It's long way to get the bar when your 6ft 3" - worked on hook grip as well.

WOD1 - 9 min cap
  • 40 9kg wall balls
  • 40 20kg American KB swings
  • 40 30" box jump (step ups for me)
  • 40 9kg Wall Balls
Went 28 unbroken in the wall balls to start which is a new PB for me. Step ups looked ridiculous on 30" box but did them ok, then pushed hard (had to beat my wife beside me!) - last wall ball bang on the cap of 9 mins. Very happy to get it done.

WOD2 - 9 min cap.
  • 15 Cal Row
  • 15 Power Snatch (35kg)
4 Rounds

Row is fine, snatch was hard, broke it into sets of 5. Struggled with snatch every round - Got 3 full rows and 10 snatch done in the cap.
 
Wednesday Squat Bootcamp.

Sets of 3 tonight - 95kg was weight 3 weeks ago for 3's.....decided to jump 5kg to 100kg tonight. Managed 6 sets of 3 @ 100kg. Last set of 3 was a bit ropey but I was just in a pair tonight so we went fairly quick through the sets working under fatigue. Happy to get 6 sets at just 2.5 kg under my 1RM!

One of the guys hit the 500lb club tonight for a set of 3! (227kg)
 
Thursday

Supposed to have my PT session today but my coach had a baby last night so session was cancelled. Decided to do class instead - BAD IDEA!!!

Strength - 3RM Deadlifts

Legs were heavy from last nights squats but pushed up to 140kg x 3 before we ended that bit. Will need to find a few days rest and hit my Dead's again to see if I can PB past the 140kg.

Each WOD was 6 mins on with 3 mins rest in between.

WOD1
  • 50 cal bike
  • AMRAP 20kg single arm dumbell clean and press.
WOD2 - AMRAP
  • 10 Deadlifts (60kg)
  • 10 box step ups
WOD3
  • Double unders (if not step touch jump ups)
  • butterfly situps
50,50,40,40,30,30 etc.

WOD4
  • Down and Up's
  • 20kg Ball Slam
10,10,9,9,8,8 etc etc

Tough going all round - WOD1 - bike was done and got 24 clean and press done. WOD2 - 5 full rounds, WOD3 - 50 & 50, 40 & 30. WOD4 - 10,10 down to finishing the round of 5's. Brutal.

Also I'm in the open!! God knows why i've done this to myself......4.30pm to 6.30pm tomorrow night for 18.1 at the gym. Bricking it!
 
Friday Night

Crossfit Games -18.1
  • 8 High Knees
  • 10 Dumbell Clean and press (16kg)
  • 14 Cal row
20 min AMRAP

I was 318 reps scaled - 2 cals short of 10 rounds - pretty happy with that. Fast but steady pace all the way through on the row. No major pauses either, just the odd 3/4 second pause. Pleased to get one in the bank. Nothing much left at the end.

Then we had a massive box throwdown.....Partner WOD (break up anyway you want)
  • 70 cal Ski
  • 70 dumbell clean and press (22.5kg)
  • 70 D&U
  • 70 Ball Slams or Pull ups
  • 70 Dumbell Snatch (22.5kg)
  • 70 Cal Ski

20 mins - We got within 34 cals of finishing which wasn't bad considering I'd emptied the tank on 18.1 about 60 mins earlier!

Just stuff a chinese takeaway down - first bit of junk food in about a month and it was AWESOME!
 
Weekend off so back to it today.

Monday

Strength - 3RM deadlift

Didn't want to go overboard on this one today as there was deads in the WOD so did 3 x 120kg and called it there.

WOD1 - 7 Min EMOM
  • 90kg deadlift x 7
  • burpee barhop x 7
Tough one to get all that in the time and at least 15/20 rest. Despite having 140kg dead, the 90 on fast reps was tough. Did rounds of 7,7,6,6,6,5,5 to allow for at least 15 seconds rest.

WOD 2 - 7 min AMRAP
  • 30 wall balls (9kg)
  • 20 Pull ups (jumping pull ups for me)
  • 15 30" step ups (jump ups if you have them)
Tough one again after the deads! Got a total of 105 reps done.

Tried to get my squat homework done after this! Short of time this week due to kids activites etc. Didn't go well.....supposed to be 3 x 10's @ 90kg but knee was giving me "jip" so just did 5 x 5 @ 80kg instead.
 
Tuesday

Gymnastic Practise

banded pull ups practice - 5 blue band pull ups for 5 sets. Blue band was low down so feeling stronger with my pull ups. Also "nearly" got my first T2B!

Some skipping practice - just singles as I need to get that consistent before doubles

WOD - 25 mins AMRAP
  • 60 air squats
  • 50 20kg KB Swings (american)
  • 40 Cals on Bike
  • 30 T2B or Straight Legs
  • 20 Burpee Box Jumps
  • 100 Double unders or 50 Box Step Ups
Tough shift again. Got one full round plus squats, swings, bike and 6 Straight Legs done.
 
Squat Bootcamp

Heavy singles tonight - 95% of 1RM for 8. However my numbers are a bit all over the place.

My 1RM from 6 weeks ago is 102.5kg, and I did 6 set of 3 reps @ 100kg last week. So I did 100kg x 4, 105kg, 108kg, 108kg and 110kg!! Not really supposed to be testing 1RM but felt good so smashed it.

Really pleased to see the progress from 6 weeks ago. 7.5kg PR tonight.
 
PT Session

Keeping things lite today with 18.2 tomorrow so just did a sweaty session instead of anything to heavy.
  • 3km run on Assault Air runner but every 90 seconds get off and do 6 20kg dumbell cleans
  • 10 min EMOM - 8 cals on the assault bike
Absolutely hate running so that was a tough one (took around 19 mins with the on/off etc)

Sweat tastic!!
 
Crossfit Open 18.2

Dear god.......:eek::eek:

Rx - Ladder finished in 10.52 and 70kg Clean.

Horrendous - first 4 or 5 rounds are ok, but then the suffering really started. Burpees got slower and slower but kept moving - a few breaks into 9th/10th round (10 seconds or so).

Didn't have much time for clean, 60kg start, 65kg and then 70kg, tried 75kg with a couple of seconds left but not there. My PR is 70kg so happy enough with that.

Doesn't look to bad on paper but a REAL burner for 12 mins!

Amazing atmosphere again in the gym. 50 odd people in doing 18.2 and roaring and shouting at each other. Superb.

Sammy, our box's 17 year old European champ - 5.33 for the ladder!!!
 
Monday

1RM Snatch

Never a favourite for us taller people! Managed 50kg but need to find time to work on this. Need to get under the bar more.

WOD - Fight gone bad style.

1 round, 3 mins per station:
  • Ski Erg Calories | 47
  • Rest 30 secs
  • Row Calories | 45
  • Rest 30 secs
  • Assault Bike Calories | 45
  • Rest 30 secs
  • Drainer | 16
  • Rest 30 secs
  • Medicine Ball Clean, 50 kg | 8
  • Rest 30 secs
  • Burpee Wall Ball, 9 kg | 19
  • Rest 30 secs
  • Dumbbell Snatch, 22.5 kg | 30

Offtt - Started out ok on the various endurance bits but bombed badly on the medicine ball clean, kept getting it stuck half way and couldn't "pop" it out of my hips. Sweaty one with very little rest in between
 
Tuesday

Monster Mash up! 35 min time cap.

3 Rounds
  • 30 Assault Bike Calories
  • 40 Air Squats
Mandatory Rest 3 mins

5 Rounds
  • 5 Deadlifts, 50 kg
  • 4 Cleans, 50 kg
  • 3 Front Squats, 50 kg
  • 15 Jumping Pull-ups
Mandatory Rest 3 mins

1 Round
  • 50 Russian Kettlebell Swings, 24kg
  • 50 Box Step-Ups, 24 in
  • 50 Russian Kettlebell Swings, 24 kg
Done in 32.30. Happy to finish as this was a real leg burner. Dropped bar to 50kg from 60kg Rx. Another long one.
 
PT Session

IT'S HAPPENED!

Amazing what some good coaching can do 1 to 1. Was getting very frustrated with my cleans being stuck on 70kg for ages. Worked on a higher pull and getting under it more and hey presto - 75kg clean for a new PR. Missed 76kg by a fraction!!

Then some kipping work on the bar and finally it happened! - toe to bar!! followed by another one!

Well chuffed with today's work. 1 to 1 coaching really helping me out. Very happy with todays work!! A good milestone for me to get T2B :D:D
 
Squat homework

Did this whilst son at his crossfit class - Real struggle today.

My 10's homework are now at the same as my 5's max - so I knew it would be difficult to complete 3 x 10 reps.

Managed 8, 6, 5 @ 95kg. Not particularly good but 10's have been a struggle for a few weeks!

Also practiced some skipping ahead of "trying" 18.3 open workout.
 
Monday

Pull up practise - kipping/strict etc - 10 mins practise. Getting closer to a kipping chin over bar so just constantly working hard at it. It will come!

WOD

10,15,20,25 etc

3 x 5 min rounds
  • assault bike cal
  • 22.5kg dumbell snatch single
  • down and ups
  • pull ups/jumping pull ups
Groups of 3 so on for 5 mins then each partner goes so effectively you have 10 mins off and you start from where you finished the last round. I like these kind of workouts - nothing to heavy, more endurance based. Went out hard and by the end of my 3 rounds, I completed the round of 25 cal assault bike, 25 snatches and 13 down and ups. Happy with that.

Then 18.3

This was a bad workout for me even scaled. At best scaled I could get would be 100 singles unders, 20 OHS and 100 singles again as I can't do pull ups. So I thought best to give it a go on Rx. Now bear in mind I reckon I've only managed 5 or 6 Double unders ever!! A couple of good tips from some of coaches before I started and I managed to get 86 Double unders in the 14 mins. Sounds like a pathetic workout but 18.3 just didn't suit me but I was really happy with 86. Calf muscles are on fire along with a few whip marks but happy to get that many considering I've really never managed more than a couple of Double unders before!
 
Tuesday

GOD DAMN - The DOMS from yesterdays skipping is real today!!

3RM Power Clean

worked up to 3RM and set a new PR at 70kg for 3. and a single at 75kg (1kg under max single PR)

WOD

5 mins on/5 mins off
  • 1000m row into AMRAP 30kg ball slams - managed 9 ball slams - that 30kg is damn heavy!!
  • 30 x Power Clean into AMRAP box jumps/box step ups. - Rx weight was 70kg!! - that was never happening so did 6 x 60kg and the 24 x 50kg. Into 15 box step ups.
  • 75 9kg wall balls into AMRAP toes to bar. Completed wall balls and got 2 T2B done.
 
Strength Bootcamp

3's tonight - last time round I was 100kg for 5 sets of 3 reps. So aiming for 102.5kg tonight.

1st set - 102.5kg
2nd set - 102.5kg
3rd set - 105kg
4th set - 105kg
5th set - 107.5kg

Buzzing! Felt really good tonight - hard but good. Felt I got a lot out of some proper knee sleeves. I have dodgy knees anyway and use Rehband 5mm ones for Crossfit classes but was looking for some more support for squats - Quite a few of the big lifters use Strength Shop Odin triple ply knee sleeves. Had them on tonight - what a difference they make - supporting great, also very tight so they stop you going too deep (still well below parallel) and almost felt like you get a "pop" out of the bottom of the squat.

Really happy ahead of test week next week. Hopefully set a good new 1RM!! Fingers crossed.
 
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