Mixed bag - Crossfit/Stronglifts/Spin

Wednesday Night Squat Bootcamp

Following the program - so 2 sets of 7, then heavy 2's with the idea of pushing your 2's by 2.5kg from last week.

So 2 sets of 7 @ 98kg done, then did 2 reps @ 105/110 and 115kg. Happy days.

That last rep @ 115kg was a big battle - probably about 4 or 5 seconds from the bottom to get it up - real scrap!!!

Thursday PT session

More barbell work - Hang Squat Cleans. Since Squat cleans are still fairly new movement working from the hang position.

Worked my way up to 70kg which was my PR last time, then managed the easiest lift ever at 74kg (when it all just clicked it feels so easy!)


Then added another 2kg - not happening!!! lol - I get the bar so high on the pull but just need to commit under it. Had about 6 goes at this - I need to just commit!!! Lol - Next time!
 
Friday Conditioning Class

AMReps in 6 mins: 30 seconds on 30 seconds off to move to next station. Max efforts
  • Ski Erg Calories
  • Box Step-up, 24 in
  • Assault Bike Calories
  • Kettlebell Squat Clean, 20 kg
  • Ball Slam, 20 kg
  • Sprawl Jump Up
Then same again but 35 seconds on/25 seconds off, then round 3, 40 seconds on/20 seconds off. A good sweaty Friday morning was had. Kids still off school so no barbell class today for me.
 
Monday

WOD 1

Every 1 min for 10 mins: 6 Clean & Jerk @60kg

Errr - not going to happen!!! haha - Stripped back to 50kg and did 4 reps every round as partner was to go immediately after I finished my reps. So managed 40 total @ 50kg.

WOD 2

21-15-9 - 10 min cap.
  • Clean and Jerk 40kg
  • Burpees
  • T2B (or double for high knee raises)
yuck - double yuck - this was just a total shoulder blow out.....Double high knees was hard, got all 21's done and 15 C&J and 15 burpees in the cap.

Shoulders are completely wrecked after that.

One more session tomorrow then off to Vegas for 5 days with the boys!!
 
Tuesday

5RM Strict Pull Up - Not got them yet so working on banded (blue) pull ups.

WOD1 - 9 min cap.

18,16,14,12,10, etc etc
  • Assault Bike Cals
  • Pull ups (or jumping pull ups but double the number!!)
Woofftt - Bike is fine - pick a pace and go, but double the number for jumping pull ups was hard!!!

Finished round 12 - so Total of 60 cals and 120 jumping pull ups!!!

WOD2 - 9 Min Cap

5 Rounds - 20kg dumbells. So dumbell in each hand for all movements.
  • 12 Deadlifts
  • 9 Cleans
  • 6 Shoulder to Overhead
I used the 20kg for deads and cleans but used 16kg's for the shoulder to overhead. Got into round 5 and got deads and 5 cleans done. Tough going after yesterdays WOD's - shoulders were still aching.

So that's me for a week - 7 months of crossfit to this point and I was targeting this trip to Vegas as my initial point to improve myself/body shape etc. Happy with where I'm at.....still a lot to work on but looking forward to a boys trip to Vegas and some downtime from the gym. Might go once whilst I'm over there if I have time!!! See you all in a week!
 
Pt Session

First day back after 6 days in Vegas!! Still feeling jet lagged!

5 rounds
  • 500m cross trainer
  • 15 clean and push 20kg ball.
5 Rounds - every 1.30 complete
  • 8 squats holding 15kg ball on shoulder
  • then max effort ski erg
5 rounds
  • 1 min gentle run
  • 1 min off
Was pretty disgusting as I've done nothing for 8 days.....longest break from Crossfit since I started about 8 months ago. Felt rubbish, Trainer was a bit concerned due to me getting the shakes during the ski etc - No doubt a few sessions to get back into things.
 
Friday

30 min Conditioning Class

10 mins AMRAP:
  • 7 Assault Bike Calories
  • 14 Ball Slams, 9 kg
  • 21 Kettlebell Swings, 20 kg
5 rounds + 7 Assault Bike Calories + 7 Ball Slams |

8min AMRAP
  • 7 Down & Ups
  • 14 Floor Touch Wall Balls, 9 kg
  • 21 Floor touch jump up to bar touch
4 Rounds Completed

Barbell Class
  • Every 1 min for 10 mins, 3 Squat Cleans, | 50 kg - Managed them all fine (RX was 60kg but with my previous 1RM only being 75kg I stuck to 50kg to get them done)
Then
  • Every 1:30 for 15 mins 2 Squat Cleans - Increasing weight every round where possible.
  • 50 kg, 54 kg, 57 kg , 60 kg , 64 kg, 67 kg ,70 kg, 70 kg, 70 kg , 73 kg
Then
  • Every 2 mins - 1 Single Squat Clean to your max for 5 rounds.
  • Managed 73kg, 77kg, 80kg, and then failed 83kg twice. Happy with the 80kg as that is a 5kg PR for me.
 
Monday

1RM Overhead Squat

Always a difficult one - Managed 40kg ok, jumped to 50kg as time was short, failed at the bottom and never had time to go back to 45kg. PR again as my previous was only 32.5kg

WOD1 - 4 mins on/rest 4 mins
  • Assault Bike Cals
  • Overhead Squat (rx 40, I dropped to 30kg)
2,2,4,4,6,6,8,8 etc....

WOD2 - 4 mins/rest 4 mins
  • 12 box jumps
  • 2 T2B
Box jump stays at 12 but T2B goes up in 2's each round , 2,4,6 etc.

Then repeat WOD1 starting from where you finished the last time and same for wod 2

Tough one - Dropped the bar on my head during the round of 8 Overhead Squats! Not Clever.

On a positive note - I managed 2 T2B and then 4 T2B in WOD2 before having to go double for high knee raises.

Overhead Squats are a killer - Flexibility is ok but just need to work on the good balance position on the way down.

Finished round of 12's on WOD1 and Round of 12 on WOD2 plus 12 box jumps.
 
Tuesday

3RM of anything you want.

Decided to work on Snatch - always a hard one for me. Got 45kg from the floor but struggled with 50kg and didn't get it. Did Hang Snatch with 50kg and got 3 of them.

WOD1 - 7min cap
  • 1000m row
  • AMRAP Manmakers 22.5kg dumbells
Manmakers should be illegal!! lol - hate them. Row under 4 mins and then struggled through 14 MM. 22.5kg was probably too heavy if I'm honest but gave them a go.

WOD2 - 7min cap
  • Annie -50/50, 40/40 etc Double Unders and Situps.
I am still working on DU so I did 3 singles into a DU, 3 singles into a DU etc etc - So I did 75 singles and 25 double unders (mainly for practice). Did similar for the round of 40 (3 singles 1 DU x 20) etc. Got into round of 30 situps and completed 10 of them. Technique is still work in progress for DU.

WOD3 - 7min cap - AMRAP
  • 10 jumping pull ups
  • 10 lunges
  • 15 20kg KB swings.
Managed 6 full rounds - pretty happy with that and felt it was ok.
 
Squat Bootcamp

I knew this was going to be horrible tonight as I've missed nearly 3 weeks of squatting with holidays etc - It was exactly that - horrible.

Still working on 4 sets of 7 @ 100kg.

1st set - 100kg x 7
2nd set - failed on 3rd rep (!!!) @100kg - legs like rubber !!
3rd set - dropped to 90kg for 7
4th set - 92.5kg for 7

Just lacking volume of squats so will take a couple of weeks I guess to get back to it again.
 
Thursday

Monster Mash - 37 Min time Cap.

5 Rounds
  • 5 burpee box jumps
  • 10 Single Arm dumbell clean and press (22.5kg)
  • 15 Box Step Ups.
Mandatory 3 min rest.

2 Rounds
  • 25 Cal Ski
  • 50 American KB Swings (20kg)
Mandatory 3 min rest.

4 Rounds
  • 10 Ring Rows (rx - 3 bar muscle ups)
  • 20 Hand release pressups (rx - 10 Handstand pressups)
  • 20 Air Squats (rx -10 pistols)
woooffftt - Brutal again - Just a burner from start to finish. 50 KB swings (x2) had my forearms pumping like mad.....that slowed me right down on the Hand release pressups, arms were completely empty. Toughs shift - finished in 36.05. Happy to finish but needed 5 mins lying on the floor to recover.
 
Friday Conditioning

100 reps between you and partner - split anyway you want.
  • Russian Twists, 10 kg
  • Burpee Ball Slams, 9 kg
  • Sumo Deadlift High-pulls, 24 kg
  • Box Step-ups, 24 in
  • Walking Lunges
  • Wall Balls but also must touch floor with ball.
  • Star jump into tuck jump
Tasty 20 minute one this. Got first 5 rounds done and 30 wall ball touches each.

Barbell Class

Warm up - Complex - 5 deadlift into 5 hang clean into 5 front squat into 5 jerk (push/split)- 2 rounds low weight. (20/30kg)

Then Complex of 1 Power Clean/Hang clean/front squat/split jerk

1 complex every 90 seconds ( x7) ascending weights. Managed to go 45kg/47.5/50/52.5/55/57.5 and 60kg.

then

1 lift every 2 mins (x7) - 1 x Power clean into Split Jerk to find 1RM - Got 60/62.5/65/67.5 and then failed 70kg 3 times.

First time split jerking so happy enough with my start to that. Need to focus on wider stance and lower stance in the split - be more aggressive with it!
 
Right time for a change up in training. A couple of spots opened up on the Dynamic Athlete program at the gym. This is more structured program instead of the various (random) daily/weekly classes. Usually consisting of conditioning work, strength work and then weakness work, along with a weekly Competition WOD which needs judge by another athlete. There is normally 3 full days of programming to be completed ideally over the week, along with personalised weakness work. I thought I'd give the program a go for a few months and see how I get on.

Ideally partner up with another person and push yourself/each other as much as possible. Couple of the guys on the program have taken huge leaps forward in body shape/fitness etc as it's more structured to them rather than just various classes etc. There is a core structure and then personalised weakness stuff.

Monday

Conditioning

Every 2 mins complete (and log times)
  • 250m row
  • 250m run
5 Rounds of each.

Nice day so rowers setup near the door and then ran outside with another guy who is faster than me but managed to be pretty much on point with him during whole workout.

Row (250m) - 49, 48, 48.6, 49.6, 49.4
Run (250m) - 40, 39, 38, 40, 39

Then gymnastic work - huge weakness for me. Personalised to 4 T2B in 90 seconds, then 8 min EMOM - 2 T2B. Managed 3, then 1,1,1,1,2,1,1,1. It's a start!! Back later today for Squat Homework.
 
Tuesday

Conditioning - Offftttt - Assault Bike Calories
  • 1 min max effort (22 cals)
  • 1 min res
  • 2 min max effort (32 cals)
  • 1 min rest
  • 3 min max effort (40 cals)
  • 1 min rest
  • 4 min max effort (52 cals)
  • 1 min rest
  • 5 min max effort (65 Cals)
  • 1 min rest
That was a brute of a workout - Looking for total and also the various intervals. Total was 211 calories overall which I'm pretty happy with as I was doing it with a lad that made top 200 in UK in The Open and he hit 222. Legs shredded.

Then

3 Mins AMRAP
  • 7 Power Cleans (45kg)
  • 7 Front Squats (45kg)
Managed 3 rounds plus 7PC and 5 Front Squats

3 Mins AMRAP
  • 7 Deadlifts (45kg)
  • 7 STOH (45kg)
Another weakness here - STOH - Managed 2 rounds, 7 deads and 6 STOH.
 
Wednesday

Barbell Complex
  • 5 Deadlifts into 5 Hang Power Cleans into 5 Front Squat into 5 Shoulder to Overhead - 15 min time cap to find max weight - Must be unbroken for full complex.
I knew going into this that the last movement (STOH) would be my limiting factor. Started out fairly light at 35kg but worked up to completing 52.5kg. Did 5/5/5 @ 55kg but failed on first STOH so that round doesn't count. First 3 movements are all fine at that weight but poor STOH limited me.

Conditioning
  • 1000m Ski (3.50)
  • 2 min rest
  • 750m Ski (2.56)
  • 2 min rest
  • 500m Ski (1.54)
Tough going after the complex, but pushed hard - nothing left by the end.

Squat Bootcamp tonight
 
Another slightly disappointing night at Squat Bootcamp.

Aiming to get back to my sets of 7 @ 100kg.

1st set of 7 - 95kg
2nd set of 7 - 100kg - failed 4th rep.
3rd set of 7 - 90kg
4th set of 7 - 95kg

Two reasons I think - Change up in training this week has hit me hard, feeling pretty tired and secondly normally don't train on a Wednesday before squatting but did today.

Will get back on form hopefully next week!
 
Thursday

PT session - lots of gymnastic work - lots of banded pullups/banded c2b etc. Lat pull downs/Bench press etc - trying to work on building the muscles etc needed for pullups etc.

Comp WOD - 12 min Cap

4 Rounds
  • 5 x 30" Burpee Box Jump
  • 10 x 22.5kg Alt Dumbell Snatch
2 Rounds
  • 21 9kg Wall Balls
  • 15 Cal Assault Bike
  • 9 50kg Overhead Squat (scaled to 35kg for me)
  • 6 Bar Muscle Ups or 12 Chest to Bar
Normally due to "dodgy" knees I step up but thought what the hell, lets stick with the program. Surprised myself at making all the BBJ @ 30" - Got no repped a couple of times for not locking out the hips. First 4 rounds were ok. Wall balls were fine, Bike was ok. Really struggled on the OHS.

Legs were empty after the bike so needed to just settle myself down and eventually I got all 9 done in 2's/3's. I don't have BMU or C2B so only 10 seconds left at the end so did 5 High knee raises.

Happy with my first run at a Comp WOD since the Open.
 
Friday

Feeling the effects of 6th session this week on the new program for sure.

9.30 Conditioning Class (reps split even between me and partner)
  • 100 24" box jump overs
  • 40 Cal Bike
  • 100 Ball pass situps
  • 40 Cal Bike
  • 100 Kettlebell cleans
  • 40 Cal Bike
Then Lifting session- 12 Min Squat Clean EMOM -2 reps every minute - 65kg - 2,0,1,2,2,2,1,2,1,2,2,1

Not my best Squat Cleans but legs and arms are very tired. Day off tomorrow for sure!
 
Did some bits and bobs over the weekend whilst my son was training but nothin major (banded pull ups and squats)

Monday

Conditioning

  • 2 Minutes - 15 Cal Assault into AMRAP Burpees
  • 2 Minutes Rest
  • 2 Minutes - 15 Cal Assault into AMRAP DU
  • 2 Minutes Rest
  • 2 Minutes - 15 Cal Assault into 13kg Wall Balls.
  • 2 Minutes Rest
2 Full rounds.

OMG - Doesn't sound much but that was hard going. I smashed out the Cal's and then went hard as I could on everything. Double unders are very slowly progressing, I still need to go single, single, single, double, single, single, single, double etc for my rhythm but gradually I'll get that down to less singles etc. 13kg wall ball is a different game from the usual 9kg one. That was as shock to the system on the first set!!

Burpees 27/17
Doubles - 9/10 (PR for me!!!)
Wall ball - 13/15

Then 2 Rep Max Power Clean into Push Jerk (no split allowed) - 8 progressive sets, 2 reps every 2 minutes. HOWEVER, touch and go reps with no pause in the rack position.

35kg/40/45/50/53/55/58/60 and did 2 x 62kg but got no repped from one of the coaches!! - told me I racked it for like 0.0003 of second too long to count.:laugh::laugh: (i did rack it too long so I knew it was a no rep as I tried to adjust my grip!!) Tried again and got a single at 62kg.
 
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