Mixed bag - Crossfit/Stronglifts/Spin

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.
 
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.
 
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