Mixed bag - Crossfit/Stronglifts/Spin

Endurance Bootcamp

This is always a punishing session.

Max Cals/effort on each round - trying to best each other. (my numbers in brackets)

Round 1 - 1 min on/1 min off
  • Ski Calories (22)
  • Rower Calories (24)
  • Bike Calories (23)
  • 15m shuttle runs. (12)
3 min rest.

Round 2 - 2 min on/1 min off
  • Ski Calories (33)
  • Rower Calories (36)
  • Bike Calories (32)
  • 15m shuttle runs. (23)
3 min rest.

Round 3 - 3 min on/1 min off
  • Ski Calories (44)
  • Rower Calories (48)
  • Bike Calories (44)
  • 15m shuttle runs. (33)
Sweaty mess by the end of this one. Really empties the tank by the end. Hard hard work.
 
18.4 - Rx attempt

21 Deadlifts @102kg - 1 min 1 second.
7mins 59 trying to get a HSPU!!!! - 0

Can't say I didn't give it a go!! Will probably do scaled on Monday.

After that had a bit of a fun challenge.

30 min time cap.

Partner up.

Assault air runner - 250m on, swap to partner for their 250m run - Whilst not running 6 D&U's - then back on 250m etc.

Very sweaty - I hate running at the best of times and those assault air runners are hard work. Lost the challenge by about 600m in the end.

How Saturday nights have changed.......
 
Monday

WOD1 - EMOM - 10 mins
  • 12 D&U
WOD2 - 1min on/1 min off
  • 8 Cal any machine (air assault runner)
  • then max 15kg ball slams
WOD3 - EMOM - 10 mins
  • 14 - 9kg wall balls (giving yourself 30 seconds rest if possible)
Simple workouts today but tough going. Managed all 120 D&U in the first wod, got 12 slams in Wod 2 each time and managed 14 wall balls for first 3 rounds and then 12's for the last 7 rounds in wod 3.

Like I say, real simple workouts but tough ones to get through. Pleased with the wall balls as they were a real weakness of mine a few months back but each set of 14/12 were unbroken every time.

120 D&U and 126 Wall balls today.
 
Tuesday

2RM Cluster.......

Offttt - these are a real punisher. Anyway - worked my way up to 60kg for a 2RM which pretty happy with but that was on the limit for sure.

WOD1

2 mins on/ 2 mins off
  • Clusters @40kg AMRAP
  • Clusters @50kg AMRAP
  • Clusters @60kg AMRAP
Oh lordy.....That was brutal. Managed 11 @ 40kg, 7 @ 50kg and ZERO at 60kg. Failed so many times on 60kg with the final push to straighten my arms.

WOD2

20 sec on/10 sec off - 4 rounds
  • Box Jump Overs
  • T2B
  • Dumbell Clusters (16kg each arm)
  • rest
Just more punishment on the shoulders.
 
Bootcamp Test Week

Build to a new 1RM if possible. Always a rowdy night with about 40 people squatting and helping each other out to push.

1RM on 18th Jan was 102.5kg
1RM on 28th Feb was 110kg

Anyway - Built myself up to 110kg my existing 1RM. Then did 112.5, 115, and 117.5kg. Went for 120kg but failed it. Kind of talked myself out of it in my head - just didn't commit!

Very pleased to see 15kg increase in Squats in 2 months. Nice steady progress.
 
Weakness work today in my PT.

Snatch work - mainly from the hang. Don't get much snatch in the classes so not done any in ages......confident to get under the bar etc. Worked up to 50 & 52kg - mainly focusing on technical stuff.

Then a little descending 10-8-6-4-2 set.
  • 35kg Snatch
  • 10 Kipping Straight Legs.
Some dips as well - Really focusing on trying to build grip/shoulder strength which is my main weakness.

Bring on 18.5 vote.
 
Friday

Conditioning Class

Partner up - 6 mins on AMRAP on each wod - 1 min rest/move on to next station

As soon as machine is free from your partner - jump on.
  • 200m row
  • 10 Sprawls
  • 10 Cals Assult bike
  • 10 22.5kg Dumbell snatch
  • 150m Ski
  • 10 15kg ball slams
Sweaty work - I was smashing through the row/ski/bike fairly quick and partner was getting very little rest as he was a fair bit slower than me - Good session all the same.

Now usually I go and do 30 mins spin class but got roped into Barbell class instead by one of the coaches. Not my usual think but something I need to work on.

Barbell Class

10 mins warm up to get to your working weight, but not too heavy, with the following complex:
  • 1 x Hang Clean
  • 1 x Hang Squat Clean
  • 1 x Squat Clean
So worked up to 45kg just focusing on technique as I've never really squat cleaned properly (always tend to power clean and then squat it)
  • Every 90 seconds complete the complex at the working weight for 7 rounds.
Then
  • Every 2 mins add weight every round for 7 rounds on the complex. Quite surprised myself here as I went 45/47.5/50/52.5/55/57.5 and 60kg. Having never really squat cleaned I was fairly happy with that.
Then
  • Every 2 mins pick any of the above out of the complex and go progressively as heavy as you can for 7 rounds. Decided to work on the 1 x squat clean so 60/62.5/65/67.5/70kg all done OK - got tired at this point and missed 72.5kg twice.
Pleased with that work this week, some good work on the bar which I normally don't do a lot of. Good week of PR's etc.
 
Squat Homework

Went in to do 18.5 - Didn't fancy it when I got there - did squat homework instead!!:D:D

Thank god the 10's are finished with for now! Back to 5 x 5.

5 reps @ 100kg
5 reps @ 100kg
5 reps @ 100kg
5 reps @ 100kg
5 reps @ 102.5kg

Another PR on my 5's by 7.5kg
 
Monday

Pull up practise - Using the blue band - strict 5 rep pulls ups. 5 sets.

WOD

Variation on Cindy - AMRAP 20 mins:
  • 5 Down & Ups
  • 10 Push-ups
  • 15 Air Squats
  • 20 Row Calories
Not too bad - I don't mind the longer workouts - set a rhythm and go. Managed 6 rounds + 5 Down & Ups + 10 Push-ups + 3 Air Squats | 318 reps | Rx'd

Finisher was 3 Rounds of 15 Sumo high deadlifts (24kg kettlebell) and 15 butterfly situps.
 
Tuesday

1RM Squat Clean - Happy to see this again after first proper attempts at it on Friday. Worked up to 70kg which was Fridays PR and managed to get 75kg done as well. Partner made 120kg look easy!:eek::eek:

4 WOD's Today - 5 mins on/3 mins rest

WOD1

  • 30 Squat cleans - RX was 60kg, Scaled was 50kg. Went with Scaled and managed 28 reps in the 5 mins. Just blew up towards the end.

WOD2 - 4 Rounds
  • 15 Box Jumps (step ups) 24"
  • 15 Single Arm Dumbbell Snatches (22.5kg)
Holy cow - after ruining the legs on the squat cleans, this was hard work, managed 2 full rounds plus 15 step ups and 5 snatches.

WOD3
  • 100 9kg wall balls - yuck - Plan was 10 every 30 seconds. Started on that but then fell away. Got 84 done in 5 mins. Legs are gubbed at this point.
WOD4
  • 50 Cal assault bike buy in
  • then max burpees for remaining time.
Finally something I don't mind - Set my pace, (closed my eyes and just go to my dark place:) )and got through the calories in around 3.30 and then got 20 burpees done in remaining time.

Tough day on the legs for sure.
 
Squat Bootcamp

This was a kind of inbetween week - those that couldn't make last weeks 1RM night were to do that. Otherwise new program starts next week. So either we could push for 1RM again or just some heavy 5's etc. Kind of chilled no pressure session.

I wanted that 120kg that I missed last week.

So worked up towards it

Singles from -
  • 100kg
  • 105kg
  • 110kg
  • 115kg
  • 120kg (boom!!)
Happy days - pleased to get it tonight. Went for 122.5kg but I probably left it too long between my 120 and 122.5 effort as I was spotting others etc. Still 120kg - new program for next 6-8 weeks and go again after that.

One lad hit 240kg tonight for his new PR!! Made it look easy as well!
 
Went to Endurance class on Thursday night started out fine but for some reason on the Assault bike sprints I fell to bits......legs completely went on me, zero energy - had to sit out the rest of the class as I couldn't hardly stand up. Felt fine in myself (head and upper body were fine!) but legs were just like hollow/empty. Maybe just a sign of tiredness etc.

Anyway - took Friday/Saturday off back Sunday night for Bootcamp home work

Back Squat - 4 sets of 7 @ 80% of new PR - so 96kg - all completed fine.

Monday

Strength - Shoulder to Overhead (any which way, jerk, push press, strict etc) - never a favourite of mine but managed to get to a 3RM of 60kg, got 2 at 65kg but could't get the last one

WOD1

12 min AMRAP
  • 5 Front Squat (45kg)
  • 7 Shoulder to Overhead (45kg)
  • 9 Box Step ups (24")

Tough going on the legs and shoulders - first few rounds fine and front squat was generally fine each round along with step ups but struggled with the Shoulder to Overhead. Managed 6 full rounds, plus 5 squat and 5 shoulder to overhead.

WOD2

20 seconds on/20 second off - 4rounds
  • Double unders
  • Assault bike
  • Ball Cleans (50kg!!)
Working on DU so just kept plugging away - cleans are hard with a 50kg ball.
 
Tuesday

Strength - 1RM - Snatch/Squat Snatch (either)

Never fun for us tall people!! - Anyway - 50kg flew up, was looking forward to a PR over 52kg, failed 55kg loads of times! Should have dropped back a little and got 52kg or something first. More work needed. However really focused on my "hook" grip at the moment.

WOD1 - 6 Mins - 6 Rounds
  • 12 Jumping pull ups (or 6 chest to bar if you have them)
  • 6 down and ups
  • 6 air squats
Finished this in 5 mins dead. Happy with that

WOD2- 6 Mins - 6 Rounds
  • 9 Assault bike cals
  • 6 single arm dumbell snatch (22.5kg)
Got 5 rounds and 5 cals done. Was a little late starting this wod so should have probably finished it in reality.

WOD3- 6 Mins - 6 Rounds
  • 40 Snatch - 40kg.
Always going to be a struggle with my 1RM around 50/52kg. Got 32 reps done in the time - again - anything over my head is hard work!!
 
Squat Bootcamp

New block focusing on 4 sets of 7's as homework and then at bootcamp 2 sets of 7 with at least 3 or 4 heavy doubles at around 90% of 1RM.

So 2 sets of 7 @ 97.5kg and then doubles at 100kg, 105kg, 110kg, 112.5kg.

Happy with that again tonight. Hamstrings are super tight from Mon/Tuesday classes so time to find the foam roller!
 
Good PT session this morning. Snatch and lots of it.

Trying to really work on my power in the middle part of the lift. Being tall I get the bar high but just struggle to get "under" it enough. Some drills with a low weight on the bar to really try and get that "pop" etc.

Then coach had me trying squat snatch for the first time properly. Never done it before! - Again, being tall it's all about committing under the bar. So working from the hang position just to get the positioning right etc. Felt weird but when you get it right - it feels super easy. Had a real struggle with like 35kg - missed loads of times, but then clicked and hit 37.5/40/42 easy. Not heavy but as a first time I was pretty happy with that. I do have a video of the 40kg squat snatch that i might put up. (hate videos of myself!! lol)

Small steps and all that.
 
Go easy......I have dodgy knees so always use a knee support for any crossfit class/lifting etc. However I am very pleased how they have "held" up so far after about 6/7 months of crossfit.

Like I say - first attempts ever at squat snatch....

 
Sunday Night

Bootcamp homework (squat) - 4 sets of 7 @98kg. Up 2kg from last week.

Monday

WOD 1

Every 1 min for 10 mins: 3 Squat Cleans, 60 kg

Tough going - Happy to be working on these again - only started properly 2 weeks ago on squat clean. 72kg in my 1RM so pleased to get through 30 of them @ 60kg

WOD2

20 mins AMRAP:
  • 20 Wall Balls, 9 kg
  • 25 Box Step-ups, 24"
  • 30 Russian Kettlebell Swings, 20 kg
  • 20 Alternating Kettlebell Snatches, 20 kg
  • 20 Row Calories
Again - hard work - legs felt pretty empty after last nights squats and first wod! Managed to keep moving without any long stops - 3 rounds + 20 Wall Balls + 25 Box Step-ups + 11 Russian Kettlebell Swings
 
Tuesday

Strength - 3RM Deadlift

Not done this in a while - However it's always a bit rush in the class with like 15 mins to warm up and get it done before the WOD's. Anyway - 100/120/130/140/150kg done for a new PR (previous was 140kg) - pleased with that. Maybe another 5/10kg in there with a proper warmup and some time. Partner smashed out 210kg without breaking sweat.....:eek::eek:

WOD1 - 8 mins timecap.

10-9-8-7-6-5-4-3-2-1: Assault Bike Calories and Burpees

Decent one for me - went out a touch too fast probably but got all the way to completing the round of 2/2 in the cap. Will retest this a few months from now to see if I can complete it.

WOD2 - 8 mins timecap.

10-9-8-7-6-5-4-3-2-1: T2B and 70kg Deadlifts

Changed up T2B to High Leg raises but need to do double numbers (20/18/16 of them etc) - Deadlifts were pretty straight forward but still loose so much time on the High Leg rasies still. Must admit to getting really frustrated today with myself on this workout. Also getting annoyed at people cutting reps around me (I know I shouldn't bother with what others do but was just annoyed/frustrated at myself and others today!!) - Only got to round of 5/5 done at the timecap.

Finisher was 15kg plate and 10/9/8/7/6/5/4/3/2/1 of russian twists and straight arm situps with weight over your head. 5 mins between you and partner - got to round of 3's.

All in all a strange day - PR at the deadlifts, but annoyed with myself at the WOD2......Very unlike me.
 
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