Cycle 2, Week 5 - Bench Press

Been snowed in with a sick boy since Saturday. Seems like weather is easing a bit and JT is on the mend so hopefully get back on the horse frome here on.

Bench
10x20kg
5x40kg
5x60kg
Singles at 10kg increments from 70kg to 110kg
Singles at 5kg increments from 115kg to 130kg

9x236lb (10lb up from last week) - stick with this load till I get 12 then up another 10lb

Snuck in my planned metcon before heading home

5-1 thrusters, 155lb
1-5 muscle ups

5:17 (2:17 PB and this time took the bar from the floor instead of the rack. Sweet cluster to start each set)

Cycle 2, Week 4 - Press

Press

10x20kg
5x40kg
Singles at 5kg increments from 45kg to 75kg
4fx82.5kg (PB - 183lb)

10fx70kg (PB - 155lb)

No metcon

Cycle 2, Week 4 - Heavy Metcon

CFNEE wod from yesterday

8 min AMRAP

power cleans @ 75% of max squat clean
CTB pull ups

min 10 of each, otherwise just total score

Got 80 reps total, load used was 183. Did rounds of 5/5 all the way through

Cycle 2, Week 4 - Bench Press redux

Bench

10x20kg
5x40kg
3x60kg
Singles from 70 to 110kg
5 singles at 115kg with about 1:30 between reps

10x226lb

Next week will work up to a heavy single to potentiate the HR set which will be my focus for the next little while. Going forward my cut off will be 12 reps for the high rep set rather than the 15 I have been chasing to date. All part of a continuing experiment of one.

Cycle 2, Week 4 - Bench Press

Bench

5x60kg
5x80kg
2x100kg
105kg
110kg
115kg
120kg
1Fx127.5kg (282lb)

Distracted again before high rep set at 225lb which I attempted after class but wasn’t happening without another warm up which I couldn’t be bothered doing.

Moaning over, I have a question

My 5rm is 120kg, 3rm of 125kg and a 1rm likely to be somewhere about 135kg. Given that this addition to CFSB is to keep the press moving how much specialising or extra work is justified or recommended to keep it moving. Also, any suggestions on busting this apparent plateau? Only thing I can think of is to skip the ME for a while and prioritise the high rep set ...

Any thoughts or suggestions greatly appreciated

Cycle 2, Week 4 - Heavy Monday

Deads (2” lift, resets)

Pre class warm up
5x60kg
5x80kg
3x100kg
2x120kg
Singles at 10kg increments from 130kg to 180kg
Interrupted after loading work weight of 190kg on bar

Post class warm up
3x100kg
2x120kg
140kg
160kg
180kg
4fx190kg (PB 420lb) - will move up next week. Pretty certain i would have got this if i got to it first time round

Back squats
5x60kg
3x80kg
2x100kg
Singles at 120kg, 130kg, 140kg
5x152.5kg (PB 337lb) - wouldn’t swear to depth on these. By this stage there was noone about to spot and I was a little nervous to say the least. Will move up next week so long as I have a spot and can get depth verified)

Cycle 2, Week 3 - Press

Press
10x20kg
5x40kg
Singles at 5kg increments to 75kg
5x81kg (179lb)

12Fx66kg (145lb - equal PB)

3rft
5 push press at 5rm press weight (179lb)
10 box jumps, 32”

3:37 - apart from 2 fails on last push press in round 3 this was unbroken - I do not know where the time went

Cycle 2, Week 3 - Metcon

CF.com mainpage WOD from last week

3rft
30 swings, 24kg
25 wall ball shots, 20lb
20 pull ups

11:01

Cycle 2, Week 3 - Rest Day Fun

Woke up this morning wondering how much I could lift with a squat clean thruster so decided to find out this afternoon

Worked up from 40kg (89lb) and worked up in 2.5kg (5.5lb) increments to 102.5kg (227lb). Only fail on the way up was first attempt at top load. Everything from 201lb was a PB

Failed twice at 105kg at about forehead level then decided to try just a squat clean at 110kg (243lb) and got it (PB by 11lb)

A half hearted fail at 115kg (254lb) before calling it a day

Happy with that!

Cycle 2, Week 3 - Bench Press

Bench press

10x20kg
5x60kg
2x70kg
Singles at 10kg increments from 80kg - 120kg
3x125kg (PB - 276lb)

11x226lb

Metcon 2 hours later

5rft
3 GTOH, 135lb
10 ball slams, 20lb

2:39 - high end metcon - liked that

Cycle 2, Week 3 - Heavy Monday

Before class deads (2” lift and resets)

5x60kg
3x100kg
3x120kg
Singles at 10kg increments from 140kg to 180kg
5x187.5kg (PB - 414lb)

After class back squats and HR deads

10x20kg
5x60kg
3x80kg
2x100kg
Singles at 10kg increments from 120kg to 140kg
5x150kg (PB - 331lb)

Apathetic HR deads - jumped straight to 190kg cos I hadn’t done that before and hence had no target to beat

7x190kg (Default PB - 419lb)

This was done at 8:30pm - late for dinner so metcon will have to wait for another day.

Cycle 2, Week 2 - Metcon

Empty house catch up WOD

15 min AMRAP
2 GTOH, 185lb
4 CTB pull ups
8 burpees (CTD and full extension vertical jump)

10 rounds in 14:42

Turned into an interval workout - needed about 15 secs after burpees before I could be sure of getting the OH without failure. However once I started each round they were almost unbroken with only a couple of breaths in between GTOH reps.

Fun WOD - thanks GD!

Cycle 2, Week 2 - Press

Press
10x20kg
5x40kg
Singles at 5kg increments to 80kg
5x80kg (177lb)

12x66kg (145lb) PB by 1 rep

Planning to increment my heavy set by 1kg or 1.5kg a week and see if I can maintain progress with that. HR will stick with that load until I get to 15 reps then move up 10lb

Going to steal the BX GTOH, CTB and burpee AMRAP when I have the house to myself tomorrow

Cycle 2, Week 1 - Speed Deads - FAIL

Failed attempt at speed deads - could not for the life of me get my 85% load moving fast enough to qualify as speed work. Couldn’t bear another totally wasted day so did the CFNEE WOD before walking out the door

3rft
15 front squats, 40kg
15 push press, 40kg

2:59 - steady with only one break after completing the second round

Thinking at the moment about what to do going forward - getting ME and metcon in any one session is proving an issue at the moment.

Cycle 2, Week 1 - Metcon

JDG’s Tahoe WOD

10-8-6-4-2 power cleans, 185lb
2-4-6-8-10 HSPU’s

13:41 - not happy with this. No groove on HSPU’s - was finished the 4 power cleans at around 7 mins

Cycle 2, Week 2 - Bench Press

Bench Press
5x60kg
3x80kg
2x90kg
100kg
110kg
120kg
2Fx125kg (276lb)

11x100kg (221lb)

Going to hit a metcon tomorrow if it kills me. Interesting that my last sucessfull 5 was at 115kg and now I have missed a triple only 10kg higher. Not too much room to flip flop but I will keep pushing the high rep set and try and make ground there.

Cycle 2, Week 2 - Heavy Monday

Deadlift - 2” platform and reset

5x60kg
3x100kg
2x120kg
Singles from 130 to 180kg
5x185kg (408lb)

Back Squat
5x20kg
5x60kg
2x80kg
Singles from 90kg to 140kg
5x147.5kg (PB 326lb)

An hour later
10x120kg (265lb)

Cycle 2, Week 1 - Speed Deads

Speed deads

6x3x352lb (~80%)

Travelling for a course this weekend - gonna take some toys and see what i can get done in the carpark at lunchtime

Cycle 2, Week 1 - Metcon

“Harry”
30 push press, 135lb
Row 1000m
30 hang power cleans, 135lb

7:42 - push press unbroken and pretty smooth, row done in 3:25.9 and then it all went sideways. Biggest chunk of HPC’s was 4 but lots of 3’s and 2’s. This portion of the WOD took 2:45 or so. Grip was stressed and pop was lacking - breathing actually started to recover during this portion.

Cycle 2, Week 1 - Bench Press

Bench Press
Warm up
10x20kg
5x60kg
singles at 10kg increments to 120kg
3x122.5kg (270lb)

10x102.5kg (226lb)

No metcon - will get something in tomorrow. Proving difficult to get lifting and metcon in reliably so I’m just going to have to do what I can when I can. Lifts have priority so long as I get two heavy metcons in and one longer and lighter WOD a week.

Cycle 2, Week 1 - Heavy Monday

Starting Cycle 2 - was curious to see where things were after 3 weeks of extremely spotty workouts in general and ME work in particular. Things haven’t slipped to far apparently

Deads up to 5x403lb off 2” lift with reset - these felt pretty darn good, probably could have started where I left off at 409 but happy to run from here. Keen to see if the second cycle of pulling off 2” helps break my 1rm drought. Thoughts on shifting to a 3” lift now versus waiting till a re-test at the end of this cycle?

Back squat up to 5x320lb - groove not quite as tight as it was at the back of last cycle but strength was fine. Just another few minutes to ramp up and I would have been golden.

Onwards and upwards

Fun

Weekly Challenge

12-9-6
Power cleans, 135lb
Thrusters, 135lb

3:29 - goal achieved, beat 3:53 which was the fastest time set at CFNEE by a 245lb beast. Power cleans sloppy like yesterday, thrusters were solid and seamless with only a single overhead pause in the set of 12.

Happy with that

"Lizzie" sprints

“Lizzie” intervals

12-9-6
Power cleans, 135lb
Ring dips
Rest 5:00
12-9-6
Power cleans, 135lb
Ring dips

1:51/ 2:05

Sketchy - no groove on the cleans. Don’t know if it was because I was trying to rush or just feeling a little tight. Pretty disgusted that I broke the power cleans 4 or 5 times in the second effort.

Weekly throw down tomorrow then start my second cycle of V2.0 on monday.

Already have thursday’s metcon planned - also happen’s to be a welcome to the world WOD for my boy Harry Peter

“Harry”
30 push press, 135lb
Row 1000m
30 hang power cleans, 135lb

Please feel free to join in the fun.

Countdown to Cycle 2

Had a go at last week’s CF.com Cn’J & Cindy mash up.

10 rounds of
1 clean and jerk
5 pull ups
10 push ups
15 squats

Chose to go with 200lb clusters for fun.

Ended up getting 7 rounds with no misses in 8:55 but after 3 consecutive misses in the 8th round I called it a day. Mini Lizzie sprints tomorrow.

Still strolling

12-9-6 Fran
Rest 5:00
12-9-6 Fran

1:55
1:54

Nasty - barefoot first round, oly shoes second round. Had some deep tissue massage in hip flexors and glutes a couple of hours before and squat was a little ponderous after a typical warm up. Felt much more stable with shoes and attempted to sprint first round or so and managed to hang on to that gain till the end, just ...

I have trained 4 times in the last 6 days with a total volume (not including warm ups and movement prep) of 15:46. Gotta love this stuff!

Day 2 in the wilderness

Continuing the theme of short hefty girls

Heavy Liz
15-12-9
Power Clean, 155lb
Ring Dips

All with 20lb vest

3:58 (previouusly 5:22)

Happy with that.

Week 1 in the wilderness - Day 1

Just going to hit some heavy girls this week and start a second v2.0 cycle next week

12-9-6-3
315lb deadlift
HSPU, press width

4:10 - deads unbroken, HSPU 6/6, 5/4, 4/2, 3 with 20’ walk out and back between chunks

First time any Diane derivative has been executed with any sort of metcon intensity. Def helped the deadlifts to work up to a triple at 397lb - 315 felt relatively light when it was time to go. Also very happy with HSPU’s considering they have been almost completely unworked in the last 6 months. The closest previous WOD to todays effort was 12-9-6 300lb deads and forehead to deck HSPU’s which I completed in 6:10. I’ll take it as a win but this will be the standard going forward.

Cycle 1, Week 6 - Metcon

Gotta love Crossfit - chillin’ to illin’ in under 5 minutes

5 rft
5 deadlifts, 275lb
10 burpees

3:49 - PB by 1 second!!

Box ticked for today!

Cycle 1, Week 6 - Bench

10x133lb
5x177lb
2x199lb
210lb
221lb
232lb
243lb
5x265lb (PB - this was pretty damn tough, think I’ll aim for 270x3 next week and run triples for a while)

12x210lb (1 rep PB)

No metcon - joints grumbled during warmup for my planned metcon options and couldn’t come up with anything that inspired me and didn’t hurt. On the drive home thought of the 08 deadlift/ burpee WOD but dinner was ready so I’ll hit that up tomorrow. Sleep has been shocking the last few nights so just doing what I can at the moment.

Cycle 1, Week 6 - Test

CFT

Back Squat

162.5kg - PB
167.5kg - PB
172.5kg - PB (381lb)

Press

80kg
85kg - (188lb)
FF87.5kg

Dead

200kg
206kg - PB (455lb)
FF210kg

Total 1024lb - 43lb PB

BW 196lb

Very happy with the squat and the total. Like to see some movement on the dead when I re-test after 2 more cycles. Pretty damn tired at the moment so can’t expect more than this. Worth noting that the dead was pulled from a static start rather than the drop start that I had been using earlier in the year.

Cycle 1, Week 5 - Press

Visited a small globo for the first time in years. Managed to get a little something in but copped plenty of looks for the weird stuff I was doing

Press
10x20kg
5x40kg
2x50kg
55kg, 60kg, 65kg, 70kg, 75kg, 80kg
3x82.5kg (182lb)

Then did 5 rounds not for time of
5 power clean, 155lb
5 thrusters, 155lb

No mojo for a sprint so just moved through - enough work to break the drought.

Cycle 1, Week 5 - Deads and Squats

Deads (2” lift and reset every rep)
5x60kg
3x100kg
110kg
120kg
130kg
140kg
150kg
160kg
170kg
5x180kg (PB -397lb)

Back Squat

10x20kg
5x60kg
70kg
80kg
90kg
100kg
110kg
120kg
130kg
140kg
5x145kg (PB - 320lb)

No HR or metcon - I’m knackered. Tomorrow will probably be a total day off training as the next Kemp addition is scheduled to arrive. Hopefully get Tuesday’s lifts in on Wednesday morning.

Cycle 1, Week 4 - Metcon

Day late metcon stolen from JDG - obviously an upscaled but shortened version of recent Hero WOD “Jack” - RIP

AMRAP 12
5 push press, 135lb
5 American swings, 70lb
5 box jumps, 28”

12 rounds in 11:49 - this was a smoking WOD!! My thoughts on future efforts will be to crank all reps up to 6 and try to hold a round per minute.

Cycle 1, Week 4 - Press

5x64lb
5x94lb
104lb
114lb
124lb
134lb
144lb
154lb
164lb
3fx179lb

All taken from the floor - a bit weary and catching this latest in the day wasn’t the best set up for success. Can’t all be winners - will hit 5x180lb next week.

Cycle 1, Week 4 - Speed Day

WOD Interrupted

Speed Deads (75%)

7x2x150kg (331lb)

Speed Squats (70%)

2x2x100kg - client arrives early

2 hours later warm up again and get remaining 5x2

Then Fat Fran
15-12-9
Thrusters, 135lb
Pull ups, 45lb

6:11 (PB by 2:17)

Thrusters unbroken and each round started with a tidy cluster. KB hung from webbing belt for pull ups. In first half seemed to get a second stage of assistance as the bell continued once my body slowed so got 5/5/5 and 3/3 then doubles and singles thereafter as the rhythm disappeared. Happy with the time though!!

Cycle 1, Week 4 - Rest Day Fun

Split Jerks

5x20kg
5x40kg
3x50kg
3x60kg
3x70kg
3x80kg
2x85kg
90kg
2x1x95kg
100kg
Fx105kg
4x1x85kg

Will cook up some vid later but was pretty happy with my dip, getting under the bar and footwork but need to do better on finishing. The small screen on the flip camera wasn’t sufficient to show it at the time but reasonably clear reviewing on the laptop at home. The miss at 105kg was the only one where the barpath was anything other than straight up. Be interesting what folks make of that when I throw it up tomorrow.

Cycle 1, Week 4 - Bench

Bench Press
5x40kg
5x60kg
70kg
80kg
90kg
100kg
110kg
3fx120kg (265lb)

11x95kg (210lb)

With bench I cannot remember what my pre CF PB’s were. Will check through my online records and will just have to progress assuming what I can find is the best that I have done.

20 min AMRAP (Yes, that is a full 20 minutes!!)
5 thruster, 95lb
7 hang power cleans, 95lb
10 sumo deadlift high pulls, 95lb

12 rounds + 5/7/9 SDHP - 13 rounds in 20:02

Happy with the score and the movement throughout. With company I’m certain I could have been pushing 14 rounds - this was a pretty measured effort

Cycle 1, Week 4 - Deads n Squats

CFSB in a hurry

22 mins from beginning to end

Deads (2” lift, all with reset)
5x60kg
5x100kg
120kg, 130kg, 140kg, 150kg, 160kg, 170kg (all double overhand with hook grip to here - big PB for sure)
5x177.5kg (PB 392lb)

Back Squat (Bare foot rather than my usual oly shoes. Need some flat sneaks)
5x60kg
5x80kg
90kg, 100kg, 110kg, 120kg, 130kg
142.5kg (315lb)

No chance for a high rep set or metcon - had planned a 10 min AMRAP for today but will do it for 20min tomorrow. Def happy with the session though - lifts are feeling really solid.

Cycle 1, Week 3 - Delayed Metcon

Caught up my planned post Bench metcon from yesterday. Another little gem from CF.com

5 rft
5 clean/ thrusters, 135lb
10 CTB pull ups

6:10

So about 1.5 times as long as Rob Orlando but still pretty happy with this. Clusters are pretty slick now and not at the whim of a good or bad day. CTB's started as 5/5 and stayed there until round 4 but still minimised rest pretty well. Given that my best for cluster Grace is 4:30 or so and I wouldn't exepct to get 50 CTB's in much less than 4 mins I don't think I could do much better at the moment. Something seems to be working!

Cheers, kempie

Cycle 1, Week 3 - Bench

Bench
10x20kg
5x40kg
5x60kg
70kg
80kg
90kg
100kg
110kg
5x117.5kg

15x90kg

No metcon - catch up tomorrow

Cycle 1, Week 3 - Deads and Squats

Finally - a full spec CFSB v2.0 WOD

Deads off 2” platform with reset every rep

5x60kg
5x100kg
120kg
130kg
140kg
150kg
160kg
170kg
5x175kg (PB) (386lb)

Back Squat
10x20kg
5x60kg
70kg - 130kg singles
5x140kg (309lb)

HR Deadlift (off floor, tap n go)
12x170kg (375lb)

After class
3rft
5 GTOH, 60kg
5 burpees

1:45

Be interesting what the bills are tomorrow but funnily enough all the lifts felt easier than last week’s attempts. Going to alternate HR deads and squats on a weekly basis.

Cycle 1, Week 2 - Press

Press
10x45lb
5x89lb
3x111lb
3x133lb
2x155lb
1x166lb
5x172lb

Easy peasy - think that I am starting to see the benefit of the added bench press in CFSB v2.0

1 hour later
9-6-3
166lb thrusters
muscle ups

4:44 - thrusters unbroken and each round started with a nice clean/ thruster. Muscle ups all singles with some elbow flexion at the start (think old school Amundsen) - only one miss throughout

Stoked with the time and effort but just flat out enjoyed this WOD. Jumping in anticipation as soon as I saw it but best laid plans went sideways yesterday so over the moon to get it today. Also going to hit Fat Fran and the 3rft 5 cluster, 10 CTB WOD’s really soon

Cycle 1, Week 2 - Rest Day Fun

Some power snatches before class to 155lb then after class a friendly FaceBook challenge from the guys at CrossGym

30 thrusters, 110
30 pull ups

2:37 at a slightly heavy 115. Tried to smash this and it smashed me back. Lost rhythm on thrusters and had to take a couple of seconds to settle down and then pushed the pull ups hard and nearly kipped myself off the bar. Lovely quick and dirty hit.

Cycle 1, Week 2 - Bench

Bench

5x20kg
5x40kg
5x60kg
3x80kg
2x90kg
100kg
110kg
5x112.5kg

13x90kg

Cycle 1, Week 2 - Deads and Squats

Deads - resets of 2” lift
5x60kg
3x80kg
3x100kg
2x120kg
1x140kg
1x150kg
1x160kg
5x172.5kg

Back Squat
5x60kg
3x80kg
2x100kg
1x110kg
1x120kg
1x130kg
5x137.5kg

No metcon - bleh!

Cycle 1, Week 1 - Rest Day Fun II

Got some friends I met at the 3D kids cert staying with me on a CF immersion trip over from Dubai so had an excuse to make the long postponed road trip to another box 90 mins away. Fun WOD ensued

2 rft
50 wallball
Run 400m
30 box jump, 24”
20 CTB pull ups
10 GTOH, 155lb

19:08

Happy with that

Cycle 1, Week 1 - Speed Lifts

Early afternoon

Speed deads

7x3x316lb

Late afternoon

Speed squats

10x2x100kg

Should have been triples at 112.5 but they wouldn’t have been fast enough

Planned metcon re-scheduled to tomorrow

Finished with some unweighted box squats - interesting stretch ...

Cycle 1, Week 1 - Metcon

A version of a WOD Leon did earlier in the week. Scaled down a touch in an attempt to ramp up the intensity

10 - 1 power clean, 155lb
1 - 10 Russian swings, 70lb

7:14 - Nasty, gassy and grippy. Will do this again sometime - think low 6’s should be doable.

Spent about 6 mins or so working K-Star’s hip capsule stretches

Cycle 1, Week 1 - Rest Day Fun

K-Star hip capsule stretches for about 6 mins then

Power snatch up to 70kg - all crisp with no press out but got into the habit of not jumping my feet out to a proper landing position. Went to 75kg and pulled it high enough but the movement pattern was grooved and the feet remained stuck on the floor. Dropped back to 60kg for a couple of better reps after 4 consecutive fails

Then jumped in with one of our guys on his WOD so he didn’t have to go on his lonesome

AMRAP 8min
Strict pull up and Press up (Games ‘10 standard) ladder

Completed the 10 round in 8:15

Fun way to get some basics in

Cycle 1, Week 1 - Bench

Bench
10x40kg
5x60kg
3x80kg
100kg
110kg
4fx112.5kg

11x90kg (1 up from last week)

2 hours later

Lizzie the HPC re-mix
21-15-9
HPC, 135lb
Ring dips

3:07 - benchmark time, not done this before

HPC did get tough (esp grippy) but kept going, Dips just weren’t grooved really well and cost me a good 25 secs or so. Indeed the last 2 reps took over 15 secs.

Try that again

Deads - off 2” platform

5x60kg
5x80kg
3x100kg
2x120kg
1x140kg
1x160kg
5x170kg - PB

Still figuring out my set up for these - not a big deal on warm up singles but consecutive reset reps in the work set were inconsistent

Back Squat

5x60kg
5x80kg
3x100kg
110kg
120kg
130kg
5x135kg

2 hours later did GD’s birthday WOD - better late than never and I’m so glad you are not any older this year. 51 was more than enough!!

51 115lb thrusters for time - Ascending rounds of Cindy for each time you drop the bar

Did not drop the bar but did resort to the occasional back squat thruster - hope that doesn’t DQ me. Think it was all done in 4:35 or so. Will check with the video ref and am happy to youtube it if anyone is interested.

Work

Back from hols and felt like hitting Speal v Khalipa again

1-10 GTOH, 155lb with 1 round of Cindy between rungs on GTOH ladder

20:57 (PB by 1:59)

Really happy with GTOH - all solid push jerks and did a good job chasing the bar down whenever I dropped it. From the 5 round on most were in doubles and singles with a drop and immediate reset rather than tap and go reps. Hips feeling slightly funky after hours in the car coming back from hols so squats were pretty slow and deliberate. Helped as a built in rest period.

I’d like to think I can pull this under 18 mins with a little better conditioning and a better headgame. Still content with the impromptu effort today.

Bottom of the food chain

5 rnft
Run 200m
10 swings, 32kg
10 slams, 20lb

Runs were kept short in a bid to maximise inrtensity. Only tanked the 4th one - all others were solid. Didn’t mess about on the drills either as the skeeters were particularly vicious.

Rest and Reset

First of 2 days of vacation WODs

85 clusters with 32kg kbell - dunno why but it seemed like a good idea

5 rnft
10 thrusters, 32kg
10 slams, 20lb

nft
15-12-9
thrusters, 32kg
slams, 20lb

150 thrusters/ clusters for the day

Cycle 1, Week 1 - Press

CFNEE WOD today was Jackie and number sworked out so one of the fellas was going to have to roll solo. Thought that was a bit cruel so jumped in to keep him company

“Jackie”
1000m row
50 thrusters, 45lb
30 pull ups

6:52 (PB by 23 secs) - a 3:20 row, unbroken thrusters then 10/10/5/3/2

Happy enough with that and then got some pressing done

10x45lb
5x89lb
Singles at 100lb, 111lb, 122lb, 133lb, 144lb, 155lb
5x166lb

Skipped HR in deference to scheduled WOD which is this month’s Painstorm. Will post results in a few hours.

This week has been a bit of a train wreck with stupid traffic and disrupted sleep. Next week we are away for a family break so may re-commence this cycle on my return as I’m unlikely to get any lifts in at all.

Cycle 1, Week 1 - Metcon

K-Stars Mobility WOD day 4

Task priority FGB

3:39/ 4:33 - 2:38 rest before starting round 3 then 5:23 (not 5:33 like originally posted)

On any other day this would represent an unexcusable lack of character but after only 4 or so hours sleep last night I think my worst mistake was sticking with my planned WOD. Round 1 was mainly smooth and broken only by a couple of stutters on the wallball and messing around re-awakening the monitor on the C2. Wallball was a continued failure in 2nd and third rounds and dropping the bar or ball or standing in front of the box seemed a much better idea. Nearly tapped out after 2 rounds but finished what I’d started which will do for today.

Rest and Stretch - and Play!

K-Starrs WOD 2 - K-Starrs Mobilty WOD

4 minutes stretching the front of each hip

Then as a little reward for that awful 8 minutes

Squat clean and split jerk up to 80kg then 5 x 1x 80kg on the minute

Squat snatch up to 75kg, FFx77.5kg, Fx75kg

Cleans and snatches felt smooth and easy - jerks hurt due to yesterday’s shennanigans

Cycle 1, Week 1 - Bench

Bench
10x60kg
5x80kg
3x90kg
2x100kg
1x110kg
5x110kg (243lb)

10x90kg (199lb)

CrossFit 3D WOD:

3 rounds of;

In a 5 minute window, complete one round of “Helen” (Run 400m, 21 Kettlebell Swings, 24kg, 12 Pull Ups) and in the remaining time do max reps of 60kg Ground to Overhead Anyhow.

Rest 2 minutes.

Got 17/ 13/ 11 = 41 reps GTOH

Helen rounds were 2:36, 2:43, 2:56

Version 2.0 - Cycle1, Week 1, Heavy Monday

Day 1 of v2.0

Back Squats

Up to 5x130kg (took ages before I figured out what the hell I was doing. This is a step back but think it will pay off in the long run)

Deads off 2” platform

Up to 4fx160kg (reset each rep as opposed to my usual tap and go. Aim for the next cycle or two is to adress my weakness off the deck, Speed reps will be done without the platform)

No time for metcon or HR sets but have something really nice on the menu for tomorrow

End of the rest week

Stole a little something of big Davie Easton for a Sunday morning wakeup

15-12-9
Deadlift, 275lb
Ring dips

2:46 - have done this exact same WOD with 315 in 2:26 so expected to be closing on 2 minutes. deads felt heavy from the off and actually broke the 9’s with one rep to go. Oh well, box ticked and CFSB v2.0 starts tomorrow

Freddy's Revenge

“Freddy’s Revenge”

5 rft
5 overhead anyhow, 188lb
10 burpees

8:08 - PB by 2:46

First round unbroken and fast, last round all singles - the rest was went from 3’s and 2’s to 2’s and 1’s. Most were honest to God push jerks from the rack with only a couple of press outs in later rounds. Previous efforts have used BTN jerks and other more anyhow type methods. Happy that progress is being made.

Managing overheads

Just played with some push jerks

5x40kg
5x60kg
3x70kg - after this point decided to exaggerate finishing as I was a little short
3x70kg - lightweight!!
3x80kg - ditto
3x90kg - easy
2x100kg - re-racking was the hardest part of these

Got interrupted and didn’t get to hit the 105kg I had loaded up till about 20 minutes later and missed it. All the way up to 100kg my feet had been staying on the platform in a slightly wide jumping position throughout the lift. I’m pretty sure if I drilled all the way up jumping the feet off the platform and out into a squat stance landing position then there will be more in the tank.

5 rounds of “Nate”

2 muscle ups
4 HSPU
8 swings, 2pood

5:53 (25 sec PB)

BX Linda

10-1
Deadlift, 290lb
Bench press, 194lb
Hang squat clean, 145lb

22:50 (PB by 1:03)

Dragging arse this arvo but had planned to hit Linda so just made the best of it. In future I think it will be useful to hit a few heavy deads beforehand as the 290 did not feel as light as it should. More conservative with bench reps and I think it helped save an otherwise lacklustre effort.

This one's for you GD

Having a rest week before starting CFSB v2.0 next week

Was planning on celebrating GD’s birthday with his named WOD but unfortunately couldn’t get to the gym early enough for the full 15 minutes. Instead, I did

5 rft
3 thrusters, 155lb
5 burpees
10 double unders

6:47 - managed 5 rounds + 6 doubles in 10 minutes in April and that was taking the bar from a rack. This time round I started each round with a clean/ thruster. Happy with that!! Doubles still the rate limiting step.

WOD w/ the Martin clan and Leon

200m
5 squat cleans, 60kg
10 thrusters, 60kg
15 pull ups
400m
15 pull ups
10 thrusters, 60kg
5 squat cleans, 60kg
200m

6:34 - crushed by Beast Boy!! Great times with some of the best folks I know

Stole GD’s metcon from yesterday

10 push press, 133lb
2 Cindy rounds
8 push press, 144lb
2 Cindy rounds
6 push press, 155lb
2 Cindy rounds
4 push press, 166lb
2 Cindy rounds
2 push press, 177lb
2 Cindy rounds

12:53

Back squattin'!

10x20kg
5x40kg
5x60kg
3x80kg
2x100kg
2x120kg
5x140kg

Will redo this load with a camera next week - trying to think of too many things at once and not sure on depth

Rowing version of .com WOD

3 rft
10 GTOH, 95lb (power snatch)
Row 250m

5:43

Pretty lacking effort but still smoked me

Crush them!!

Jumped in on the CFK kids v oldies challenge

21-15-9
AWOH, 70kg
42-30-18
Ring dip

Teams of 3 taking turns as necessary to get the job done. Weighted vests worn by all throughout - kids got 10kg, we had 5kg’s (well except that I got 10kg too as we were short a third 5kg vest)

The fogies managed to edge out the kids by 15 secs or so - good times!!

CFK cert at CF3D

Lots of burpees in various games and guises. No full WOD but got a little something from CF baseball at the end of the day

5 push up buy in then
AMRAP
Run
10 burpees
Run
10 Squats
Run
10 DB thrusters, 2x20kg
Run
10 pullups

Got 3 rounds + 3 squats - Runs added up to 200m per round. Pretty sure my recollection of baseball was that it involved beer and hot dogs ...

At CF3D - some lifting to punctuate working on my deadlift cues - lots of opportunity for creativity ...

Front Squat

10x20kg
5x40kg
5x60kg
3x80kg
3x100kg
5x120kg (264lb - PB)

Back Squat

5x60kg
5x80kg
5x100kg
15x120kg (PB I think)

Throwdown
AMRAP 10 min
Power clean, 92.5kg (204lb)
Muscle ups

26 power cleans, 21 muscle ups - total 47 reps

Did alternating sets of 5/5. Worked well for 3 rounds then the muscle ups started to slow - should have switched to power cleans sooner but didn’t think of that till repaeted fails in round 5. That was loads of fun!!

F.A.I.L.

Today’s training is brought to you by the letters F.A.I.L.

Deads

Aimed for 207.5x3 but couldn’t get it off the deck for 1

Had a play with ring HSPU’s afterwards and whilst I can see the comedy value the end result was a big “O”

Not too wound up - I’m losing a few pounds at the moment so was always going to be tough continuing to triple new 1rm’s for too many weeks. In all seriousness I think I’ve probably pushed linear progression about as far as I can (1 and 3 RM = 452lb, 5 RM = 437lb) so am considering that something like 5-3-1 may be appropriate. Of course, it may mean I am ready for CFSB v2.0. Will pick GD’s brain over the next week or two for his thoughts.

Looking forward to this week’s throwdown at CF3d tomorrow as well as some friendly head to heads with the skunk works crew

New toys

5 rounds of Pissed Off Grace
3 GTOH, 60kg (yep - a new 20kg bar so no funny numbers for a change)
15 ball slams (with my new D ball - even deader than my sand filled basket balls)

3:57 - how much fun was that!!

This WOD was brought to you by JTM, GG, Rogue, AFPO and just a little JD!!

Front Squat
5x45
5x89
3x133
3x177
3x221
5x260 (Edit - apparently this is equal to my PB which I got during my second CFSB cycle before I popped my hip. From then on squatting has been extremely inconsistent. Hope I can get some momentum and develop some decent numbers here. Nice to have squats that sit nicely next my deads and presses)

Back Squat
15x243

500 mile round trip roadtrip down to Mildenhall to pick up some gear shipped over to a mate by by the AFPO. Took the opportunity to do a workout with his crew

80% of 1rm deadlift every 30 secs for 15 mins then

All completed at 360lb

9 min AMRAP
10 burpee box jumps
5/5 kb snatch, 24kg

5 rounds + 9 burpees

Felt good to get some work done

With a new complement of toys at home I’m planning dates with Karabelle and pissed off Grace in the very near future

Something is better than nothing ... right?!

Working on the basis something is better than nothing

Power snatch
Worked up to a new 2lb PB @ 174lb - included a little press out but nothing drastic

Floor play

Dragging after laying and cutting matting in our new space all day yesterday. Class was working up to a heavy power clean and jerk so decided to follow suit

Nice and snappy up to 90kg, 95and 100kg my feet refused to leave the floor to get under the bar so ended up push pressing it. Thought this may have been due to my choice of footwear so exchanged the flip flops for sneaks but was just generally lacking quickness. Possibly should have just pushpressed it and called it good

actually back to something like CFSB rather than just lazy man’s strength training

Front Squat
5x88lb
5x132lb
5x176lb
3x220lb
5x253lb

Back Squat
15x220lb

5 rft
5 front squat, 154lb
5 awoh, 154lb
Run 200m

8:01

Deads
5x133lb
5x221lb
3x309lb
1x397lb
3x452lb (1, 2 and 3 rep PB)
9x397lb (missed grip on drop start and attempted regrip at hang twice. More in this for sure

Cash out - self flagellateion AKA double under practice

Press
10x45lb
5x89lb
3x133lb
3x155lb
3fx179lb
8x155lb

CFCM Invitational

Crossfit Central Manchester Invitational

WOD 1 & 2
90 secs max rep deadlift with either 80kg, 100kg or 120kg - score is total load shifted

Followed immediately by
4 rounds of
10 kb front squat, 2x20kg
10 kb rack to overhead, 2x20kg
10 kb lunges, 2x20kg
10 kb thrusters, 2x20kg
50m farmers walk, 2x20kg

This was an evil combo - finished the combo in 18:03 and managed 46 deads at 100kg. 3rd in the deadlift and 4th in the kb event had me in first place.

Next was a 10 minute CTB Cindy. 10 rounds and 7 push ups dropped me a few spots to 5th or 6th which had me eligible for the last surprise workout (top 20 in each category). Legs totally unhappy by this stage so warmup for final event included a cold beer while watching initial rounds. Pretty sure that in addition to being a social lubricant it is also a very effective physical lubricant. Pre-beer i had serious doubts as to whether I could manage a single full depth squat ...

Load 2x20kg plates on prowler and push for 50m (25m out and back)
Unload prowler and carry plates 50m
Load bar to 40kg and do
10 OHS
10 thruster
10 shoulder to overhead
10 front squat
Load 2x20kg plates on prowler and push for 50m

Finished in 5:03 and ultimately placed 6th out of about 50 men. Happy enough with that. Great day and super proud of the crew I took down with 4 out of 6 placing in the top 20. The one girl we took down placed 2nd in the ladies comp!!

5x177lb
3x265lb
3x353lb
1x319lb
3fx447lb (1, 2 and 3 rep PB)

Then some squats as they seem to have a great impact on my hip mobility

Sets on the minute with some PVC OHS in between

3x5x133lb back squat
3x5x133lb front squat
3x5x133lb overhead squat

10x45lb
5x89lb
5x133lb
3x155lb
3fx181lb

Skipped high rep in deference to metcon

30 push press, 60kg
Row 750m

3:57 - 1:34/ 2:23

Push press 20/10
Row was on track for 2:15 until 200m to go and then this entered a hideous world of hurt. Was floored for about 15 minutes after this

10x45lb
5x89lb
5x133lb
5x177lb
5x221lb
5x265lb
5x287lb

1 hour later

3 rounds
Bear complex@100lb (7 cycles of power clean, thruster, rack thruster)
10 burpees

6:40 - although the back squats felt good and had a nice comfortable groove with no knee pain the complexes didn’t feel good at all

Unless there is any major mark tomorrow from the back squats I’m going to use this as a starting point and work them in the conventional CFSB format. I don’t enjoy squatting as i do with press or deads but definitely appreciate the utility and benefit they will provide

70's Big July Challenge

70’s Big July Challenge

AMRAP 20
3 press @ 62.5% bw
3 strict pull ups

29 rounds @ 127lb

Suited me as is dud knee friendly - be a great friday night WOD too. Can you say GUN SHOW!!

Was a little surprised as expected strict pull ups to be the bottleneck. Presses broke to 2/1 about 15 rounds in (about 8:30) and were singles from about 23 rounds. Pull ups unbroken throughout

July Painstorm

Painstorm for July

4 rounds (5 power clean 155lb, 5 thruster 155lb)
Run 800m
3 rounds (5 power clean 155lb, 5 thruster 155lb)
Run 600m
2 rounds (5 power clean 155lb, 5 thruster 155lb)
Run 400m
1 round (5 power clean 155lb, 5 thruster 155lb)
Run 200m

Finished the 1st round of the 2 round but my R knee fell in when i dropped into the last thruster. Managed to shove it out but in the process there was lots of crunching, grinding and a pretty good Owie. Was about 17 minutes at that stage - decided discretion was the better part of valour and called it a day there. Gonna rest up the knee for the weekend and test it on Monday. In the meantime Leon mentioned the 70’s Big challenge for July - should be good before a night out tomorrow

5x133lb
5x221lb
3x331lb
1x397lb
4fx441lb (2, 3 and 4 rep PB - this is my current 1 rep max)

12x397lb (2 rep PB)

10x45lb
5x89lb
3x133lb
3x155lb
4fx179lb

14fx133lb

Apparently bodyweight thrusters are not the best pre-cursor for a successful press session. Still happy enough with that.

Throwdown

CFSB Throwdown

3 rounds for time of
3 bw power cleans
6 bw thrusters
12 pull ups

5 rounds was going to be a low power suck fest. As is this was pretty disappointing. Without a doubt Beast Boy would crush 5 rounds of this in under 10 easy.

Bodyweight 199lb, time 10:30

10 rounds
10 pull up
10 ring dip
10 abmat
10 squat

15:58 - hot, sweaty and surprisingly breathy towards the tail end. I say surprisingly because I never felt I was moving that fast ...

5x89lb
5x155lb
5x221lb
5x309lb
2x375lb
3fx435lb (2 and 3 rep PB)

7fx397lb

Not overly impressed with today but I’m dragging a bit so will move on and try to sort myself out for next week.

Then tried out some assistance work suggested by a Poliquin coach

Snatch grip deads with 8 secs pauses at various spots on descent, 133lb

Seated good mornings, 89lb

Bulgarian lunges then some step ups w/ 89lb onto a 33” box

Interesting stuff - gonna be picking his brains for the next couple of months improving our own movement and seeing what we can pass on to our trainees

Rowing intervals
300m in 1 min or less, rest 1 minute - 10 repeats

Managed 8 and then breathing got chunky on the 9th.

10x45lb
5x89lb
3x133lb
3x155lb
5x177lb

We have some fractional plates at the box now so going to go up by 1kg a week and see how long I can push that.

AMRAP 8 minutes
5 power clean, 177lb
Run 200m
6 rounds on the button - liked this but damn I am a slow runner. Even more after a couple rounds - heading out the door it was like “Dude, where’s my hamstrings!?!”

AMRAP in 3 minutes:
3 Snatch, 135 lbs., Can Power Snatch if able. Just get it up overhead.
6 Dips, Must Muscle Up into Dips
9 Air Squats
Rest 1 Minute

Repeat for a total of 5 cycles.

Decided that rather than starting a new cycle every round I would continue from where I finished

1. 3 rounds + snatches
2. Dips + squats + 3 rounds
3. 3 rounds + snatches
4. Dips + squats + 2 rounds + snatches + dips
5. Squats + 2 rounds + snatches

Total 16 rounds + snatches - all power snatches unbroken, all dips unbroken but missed a couple of muscle ups in last round. Normally I grip high up on the ring for muscle ups but this put me in a horrible position for dips. Gripping at the bottom of the ring worked better but the change messed up my pull a bit. Something new to play with. Enjoyed this one a lot - thanks Gimpy!

Press today
10x45
5x89
5x111
3x133
3x155
3x177

These felt strong today - after watching Rip’s Starting Strength DVD for the first time I tweaked my grip just a little. The adjustment allows for a tighter, seemingly stronger start position. I also read an article by Bill Starr on getting a stronger press. I’m not going to specialise but I am going to throw in a little assistance work and see where that takes me.

No metcon or high rep today but will get something in tomorrow

15 DL@310
Run 400m
10 DL@310
Run 400m
5 DL@310
Run 400m

7:01 (BW = 204)

Cash out - stretching. That sh!t hurts but it seems to be paying off

Jerk practice - 8 to 10 2-4 rep sets of push and split jerk at 60kg. Took a while but ended up pretty crisp

3 rft
5 thrusters, 155lb
7 box jumps, 33”

2:40 - cruising pretty well till the last box jumps where my hip switched off - those alone took 45 secs.

just jumped in with Leon’s session in entirety today - another scheduling fuster cluck and ended up getting to the gym as class started. Scheduled training just didn’t eventuate

5 rft
Row 100m
10 thrusters, 95lb
10 pull ups

7:51 - Pathetic!! 500m + fran individually is somewhere round 5 mins. A 50% blowout on the combination is ridiculous ..

Cycle 2, Week 4 - Rest Day Fun

Some fun just because

5 rounds
3 muscle ups
3 GTOH, 133lb

5:51 - last round muscle ups cost me a minute or so. Till then was well under a minute per round. This was fun!!

Cycle 2, week 4 - Deadlift

Yes, I'm back to lifting finally!

Metcon in the sun

10 muscle ups
15 HSPU
20 squat cleans, 155lb
Run 550m

11:13 as Rxed

Approx splits 1:30/2:30/4:45/2:30

I was trying to keep things quiet while Jake slept but the truth behind the age I took for the cleans was a substantial lack of character and lack of warm up. This WOD is a great benchmark for my personal goats! Happy with muscle ups, technique awareness is paying off. HSPU will be used for high rep sets after ME pressing - this seemed to work great for JTM and GG. Lets see how it works for me. Reasonably content with the run - this will get more love in the near future.

Deadlifts
5x133lb
3x221lb
3x309lb
2x397lb
5x430lb (2, 3, 4 and 5 rep PB)
10x397 (equals PB - grip faded and last rep was in fingertips)

OHS
5x45lb
5x89lb
5x133lb
3x177lb (had planned for 3 sets but ran out of time - at least this will loosen my hips up which is the main aim for doing them straight after deads)

Cycle 2, Week 4 - Off to a light start

A little something off the CFNEE menu from last week

3 rounds for time of
7 of the complex
Power clean, 40kg
Thruster, 40kg
Rack thruster, 40kg
then 100 single unders

6:35 - complexes all unbroken, first round of skipping painfully broken then got some groove on for later rounds

Cycle 2, Week 3 - Mo' Metcon

Weekly throwdown

12 min AMRAP
9 CTB
6 burpee w/ lateral hop (over barbell)
3 clusters, 155lb

6 rounds + CTB, burpees and 1 cluster

Weekend went sideways so only got this in an hour after Sunday dinner and a few beers. CTB were the rate limiting step towards the end with a couple of misses but this also got super gassy and nearly chunky after it was all over. Had to avoid any drops with clusters to avoid waking JT - was a great discipline to avoid breaking these up unneccesarily. Want to come back to this one for sure.

Cycle 2, week 3 - Metcon again

Had planned to do 3 rounds of Barbara but I ran out of time before class after two so I hit up another two rounds after class

3:28, rest 3 minutes, 3:40
3:09, rest 3 minutes, 3:36

Every round was faster than my previous best of 3:52 and used abmat this time (hadn’t used one in previous efforts). All pull ups, sit ups and squats unbroken. Press ups unbroken in first round of each couplet but with a few breaks in the second effort. Squats to a 12.5” box as my depth has been shaky since moving away from using my oly shoes for everything.

Happy with this effort and looking forward to the weekly throwdown WOD tomorrow.

Cycle 2, Week 3 - Metcon

Finally something that didn’t end with disappointment, injury and a dummy spit. The last week has been an abject failure with nothing worth logging

AMRAP 3 minute
165lb GTOH

20 reps - 2 rep PB

Not particularly proud but it’s something and I could do with a win right now. Tweaked knee, back and rotator cuff have ruined my mojo

Cycle 2, Week 1 - Front Squat

Front Squat
5x89lb
5x133lb
5x177lb
5x232lb

Back Squat
15x232lb - much better than last time

Hang Power Clean
5x133lb
5x177lb
5x199lb - loaded 210 but didn’t get a chance to hit it before getting swamped with questions before class

That’s all she wrote - sometimes owning a gym really gets frustrating ...

Cycle 2, Week 1 - Metcon

Weekly throwdown

AMRAP 10 min
7 power snatch, 99lb
7 kte

7 rounds + 7 power snatch in 10:13 - lost about 30 secs after catching a power snatch with my forehead. Got back on the bar pretty quick but the interruptions from folks concerned with a little claret wasted time. KTE are a big weakness and will need some loving

Cash out
3 rounds 10 GHR/ 10 GHSU

Cycle 2, Week 1 - Deadlift

Buy in 3 rounds of 10 no hip kipping pull ups / 10 non kip ring dips (not trying for strict reps just dialling out the overactive hip)

Did one round after each of my first 3 warm up sets of deads

Deadlift
5x133lb
5x221lb
3x309lb
1x397lb
5x425lb

10x397lb (PB)

That’s all she wrote for today. This week is a little out of my control but will do my damnedest to get my lifts in and as much of my scheduled metcon as possible

Cycle 2, Week 1 - Back Squat

Back squats
5x67lb
5x133lb
5x177lb
5x243lb

Push Press
5x89lb
5x133lb
5x155lb
3x177lb
3x3x199lb

Run 800m
7 rounds
5 power clean, 155lb
15 push ups
Run 800m

13:59

Starting a second cycle now after a week’s layoff. Planning to start at my finishing loads for last cycle and roll forward. Have a Crossfit friendly on the Games weekend so have a little more focus for my training. Going to try actually programming my own training instead of winging it - apparently I’m okay at it so maybe it will work for me too?!

Cycle 1, Deload Week

Had my first BJJ session - lots of fun but I am sore in places and ways I’ve not experienced before. Linda doesn’t treat me that rough ...

Cycle 1, Deload Week

324 “Beta”

1 2 x bodyweight deadlift on the minute for 5 minutes

Used 420lb which is 10 - 12lb over RX

15-10-5
deadlift 315lb
ring dips

2:21 - deads slowed down a bit but unbroken as were ring dips but kip rhythm was all over the place. 2:10 is doable i think if I sharpen the kip up but sub 2 will need a little more capacity with the deads. Fun stuff.

Cycle 1 - Deload Week

First WOD back after a gluttonous break

7 thrusters, 155lb
14 burpees (2 hand touch to 8’ target)
21 pull ups
14 burpees
7 thrusters, 155lb

3:33 as Rxed - unbroken apart from one pause in last round of burpees but certainly not snappy movement

Cash out - 3x10GHD sit ups/ 10 hip extensions

Cycle 1, Week 7 - Press (not quite)

F”$k me what a difference a week makes. Last week I was thinking that I could roll this cycle for a month. Now the rest week can’t come soon enough. Chalk it up as a lesson learned.

Pressing didn’t happen - ramped up to 177lb for a single before class and couldn’t get the target 185 off my chest. tried again after class and tapped that once i got to 155. Decided instead to do Thursday’s mainpage WOD. Took some time before I felt I could control the load and jump it properly but got there in the end

20 overhead, 188lb
40 burpees (one handed touch to 8’ target and CTD at bottom)

all overhead then burpees to finish

5/4/2/2/2/1/1/1/2 - all 20 done in 5:06

burpees done in 1:37

6:43

Cycle 1, Week 7 - Front Squats

Front Squat
5x45lb
5x89lb
5x133lb
5x177lb
5x221lb
5x232lb

Back Squat
12x232lb - these just felt funky - no groove and awkward.

Hang power cleans
5x133lb
5x155lb
5x177lb
5x199lb

Fast and snappy consecutive reps until last set - def happy with the 5 at 177lb

After class had a play with some squat cleans

133lb
155lb
177lb
199lb
210lb
Fx221lb
221lb
232lb (Pretty sure that this is a PB - the best documented clean I could find was a clean and jerk at 100kg or 220lb)
FFFx243lb

Pressing tomorrow and today’s mainpage WOD then a de-load week before starting another cycle.

Cycle 1, Week 7 - Back Squats

Got my back squats in and then some fun

5x45lb
5x89lb
5x133lb
5x177lb
5x221lb
5x243lb

Thrusters

3x133lb
3x155lb
3x177lb
3x199lb

then after class

12-9-6
Thrusters, 155lb
CTB pull ups

4:30 (5 sec PB)

Thrusters all unbroken bar last rep of the last round where I failed lockout and dumped it. Pull ups 6/6, 5/3/1, 3/2/1

Short and sharp - just what the doctor ordered

Cycle 1, Week 7 - Metcon

Don’t think I’m gonna manage a two-fer but got one good shot in today

15-12-9
hang power clean, 155lb
ring dip

2:47 (all with 20lb vest)

a couple of stutters on HPC and needed to regrip for last rep of 9 but pretty smooth. Rhythm on ring dips was a bit lacking but mostly unbroken. Foam rolling and tennis ball therapy afterwards involved far more pain and also far more procrastination ...

Cycle 1, Week 7 - Deadlifts

Deads a day early. Taking a night off from the Faktory tomorrow so decided to skip tonights squats and get my deads in instead.

3x133lb
3x221lb
3x309lb
1x397lb
5x425lb (3 and 5 rep PB)

9x397lb (PB)

Had some playtime on the GHD and finally figured out the setup for GH raises. Did a set of 5 and then 10 - be good for buy ins and cash outs for sure.

No metcon today but tomorrow may be a short sharp two-fer ...

This is week 6 of my current cycle and I’m feeling good.

EDIT - just realised this is actually week 7 of this cycle - EDIT

I started with 5x386 and 18x331 so have come a long way. With my decision to keep squats light and dial in my form I am recovering really well and my deads and presses are feeling great and really feel like they could progress for another 4 weeks easily. I’m sorely tempted to ride the crest of the wave - anyone have thoughts on this?

Cycle 1, Week 6 - Press

5x45lb
3x89lb
3x133lb
3x155lb
1x166lb

Then got interrupted so started again after class. TBH though this was feeling heavy and I doubted my ability to hit my target load for the week.

5x45lb
3x89lb
3x111lb
3x133lb
3x155lb
1x166lb
3x183lb

9x155lb

Stomped like a buffalo and 183 went up easy, I contemplated pushing for 5. All about the right attitude and soundtrack. check out Spiderbait’s cover of “Black Betty” - banging track for getting amped up!!

Then a couple of hours later

324 benchmark “Beta”
AMRAP 12
3 muscle ups
6 press ups
9 jumping squats

8 rounds + 2 muscle ups

Happy with that but look forward to 10 rounds + next time I try it.

Cycle 1, Week 6 - Front Squats

All loads deadlifted then hang power cleaned except for top set which was just power cleaned

5x133lb
5x177lb
5x199lb
5x226lb

That’s it for the day - had to get away to pick up my old man from the airport

Cycle 1, Week 6 - Rest Day

Bit of fun

Overhead Squats

3x89lb
3x133lb
155lb
176lb
199lb
210lb (PB)
221lb (PB)
232lb (PB)

Couldn’t remember what my top end was - thought it was either bodyweight-ish or 100kg. Was in fact 205lb so a pretty nice little PB for a well neglected lift

Something breathy and light was provided by Leon’s programming at CFNEE tonight

10 - 1 GTOH, 89lb
1 - 10 pull up

7:29 - formwise was a bit lacklustre. 40kg is pretty damn light and found it hard not tro overpull it so was getting messy and inconsistent set up for the overhead. In the end just pressed a lot of em. Towards the end as it tipped towards more pul ups this got pretty grippy. I guess they can’t all be winners ...

Cycle 1, Week 6 - Deadlifts

2x3x225lb
3x309lb
1x397lb
5x420lb (PB)

14x375lb (PB)

Overhead Squats
3x45lb
3x89lb
3x133lb

Then had to call it quits as my masseuse arrived. High rep deads don’t even rate on the pain scale compared to that. Hurt so good!!

As the vid above shows I've been practicing a quick drop to the bar rather than getting set with hands on bar. By taking advantage of the stretch reflex I'm definitely increasing the load that i can pull from the floor easily. The set at 309lb nearly flew off the deck!! I've been using this for a while but I've been nowehere near correctly set up. It's not perfect right now but definitely improving. The enhanced hip mobility I'm working for will only improve this further. Worth noting that 420lb is 95% of my 1RM (200kg or 440lb)

Going to get into the overheads properly tomorrow and get a sprint metcon in as well.

Cycle 1, Week 6 - Back Squats

5x45lb
5x133lb
5x177lb
5x232lb

After my reset last week I’ve decided that I’m going to increase my back squat by 5kg per week, front squat by 2.5kg per week and perform my HR back squat at my front squat load. Sub maximal work will give me a chance to nail down what is bothering my knees and remedy it.

No time for anything else - this week is going to be a bit spotty i think.

Cycle 1, Week 5 - Press

5x45lb
5x89lb
3x111lb
3x133lb
3x155lb
1x175lb
3x180lb

Skipped high rep set due to impending metcon. All loads taken from deck. By juggling lbs and kgs I can get 182 or so so will have a pop at that next week.

Wod was meant to be

10 rft
Row 250m
5 clusters, 132lb

I did 5 in 10:00 and called it there. Feel like a pussy but just didn’t have the drive to complete it. Have another pop in my off week in a fortnight.

Cycle 1, Week 5 - Front Squats

Front Squat
5x45lb
5x89lb
5x133lb
5x177lb
5x221lb

Back Squat
10x221lb

An alternate workout for Karl's girl Ellie Grace

21-15-9
Power clean, 139
Ring Dip

3:55

PC 21, 10/5, 9
RD 16/5, 10/5, 9

followed by

30 GTOH, 139lb

5:50

So all done in 9:45

Lizzie was consciously smooth and unhurried. Was surprised as heck by the time. Did make it tough getting into the mix for Grace - did that in three rep bursts all the way through but obviously walked too far from the bar in between efforts. Enjoyed this WOD immensely!!

Cycle 1, Week 5 - Metcon

Buy in - double under practice until I felt comfortable that the WOD to follow wouldn’t be a total waste of time

“Ellie” in honour of Karl’s little girl Ellie Grace

21-15-9
OHS, 110lb
21-15-9
Pull ups
42-30-18
Double unders

Modified to 21-15-9 after the first 15 or so took me 3 minutes.

10:02 as modded - will revisit in a month.

Also, for the last week or so I’ve been including some flexibility/ mobility work into my mix but it has been unstructured to say the least. Leon put me on to the following combination that looks pretty handy. As an experiment of 1 I’m going to do it daily for a month and see how things improve

http://www.defrancostraining.com/ask_joe/archives/ask_joe_08-10-03.html

Cycle 1, Week 5 - Rest Day

Just a buy in seeing as today is a rest day

Row 1000m for time then 2 rounds of 10 hip extension, 10 GHD sit ups

3:18.7

Planning on a 100% effort sometime next week. Looking for 3:05 - 3:08

Cycle 1, Week 5 - Deadlift

Buy in Row 1000m for time then 15 hip extensions and 15 GHD sit ups

Row 3:16.6

Deadlifts

5x140lb
3x225lb
3x313lb
3x357lb
5x416 (PB)

10x375lb (PB)

After class metcon

10 - 1
Push press, 88lb
Pull ups

4:47 - grip started fading towards the end but all unbroken

Cycle 1, Week 5 - Back Squat

Buy In (aka warm up)

Row 1000m for time then 15 GHD sit ups and 15 Hip extensions

Row 3:27.1

Back Squat
10x45lb
5x89lb
5x133lb
5x177lb
2x5x221lb

Got vid - have some thoughts and will throw it out to y’all once I have a chance to cook up the vid and make sense of my musings

Hang Power Clean

5x133lb
3x177lb
199lb
221lb (PB)
FFx243lb
Fx232lb

“Nasty Girls”
14:11 w/ 139lb

almost like intervals of squats and HPC with rests during the muscle ups. Not all bad as for the first time I’m actually conscious of what I’m doing and have made some tweaks that seem to be working. Normally muscle ups are a rare and mystical beast at anything over 200lb. I’m 205 or so at the moment so that’s a pleasant surprise. This WOD will be a great benchmark for some changes I am making at the moment.

Base Line

Here's what I have to work with. Realistically anywhere between 85 and 88kg will be a pretty happy place for strength as well as capacity in bodyweight and mono-structural WODs. Will try and get a body comp based on caliper measurements this week.

Teaching an old dog new tricks?!

Pain is a pretty good motivator for changing behaviour. If you don't do X, Y or Z then stuff hurts - if you do them then stuff doesn't hurt or at least nowhere near as bad.

I've managed pretty well over the years with zero warm up, zero stretching and sporadic attempts at taking fish oil, glucosamine and hydrating. Generally pretty mobile, good results and decent recovery - only really hurting when I do something silly. Recently however my mobility and recovery are suffering and day to day stuff hurts. Also, my dietary discipline has been pretty weak so weight, body comp and energy aren't what they should be.

So I figured now is a pretty good time to see how much better things can get by practicing what I preach.

For the last 4 days I have got my water intake up to nearly 2 litres a day (up from coffee) whilst getting between 9 - 12 fish oil caps and 4 glucosamine tablets a day. For the last week I have been getting about 15 mins a day of joint mobility and or flexibility training. Pretty modest beginnings but already I am feeling better for it.

I'm not going to weigh and measure my food - instead I will be following my own Zone made easy plan that worked very well a few years ago ( clicky ). I started too relax the already relaxed parameters of this plan after a few months and never really reigned them back in. I'm genuinely interested to see how this works in combination with the CFSB training protocol I am following at the moment.

My training regimen over the next month or two will continue with the CFSB template with a few changes to help achieve my goals. The main change will be that the loads for ME squats will be hauled back and I will look over some vid of my form to correct a few flaws that I think have crept in recently. TBH I am not too concerned about this. For me even though I am one of the least prolific squatters about, leg strength has rarely held me back in Crossfit. Instead it is my capacity for moderate to high reps of moderate weight squats/ cleans/ thrusters. So the high rep stuff is more useful to me personally. I'll be dialing this back too but more as a reset and will increment it up as long as it does not contribute to continued knee pain.

Worth saying that I don't think it was squatting per se that hurt my knees. Rather, sloppy squat technique in the midst of an over agressive return to an intense strength program. This in turn was aggravated by my woefully inadequate recovery regime.

So less and lighter squats but I will continue to push the deadlift and press as hard as I am able. I have no doubt that strength developed with these two drills will help my capacity. from a metcon perspective I will program 2 short heavy metcons a week (one probably including squatting of some kind) and the remainder will be lighter, breathier affairs. Expect to see more rowing, more standard CF benchmarks and more bodyweight work.

Personally the CF warm up is just not for me. That said, I will probably row a couple of mid paced intervals before kicking anything off and spend 5 - 10 minutes drilling main features of the impending WOD. We've just bought a new GHD so I can realistically see a few rounds of sit ups and back extensions each night and will try to sneak in some other gymnastic drills in between.

Apart from performance and freer movement body comp improvements are a goal so I will be posting pix every couple of weeks to track my progress. First couple will go up tonight - you've been warned ...

Cycle 4 - Rest Week

A weeks holiday with the family coincided with me feeling absolutely ruined and in need of some R and R. Not so much muscle soreness as joint issues (particularly knees and ankles) that started a couple of weeks back and have not eased at all.

This in mind the aim of the week was light and breathy - convenient as the sole highlight of the health centre at our resort was a Concept 2 Rower.

Tuesday

1000m in 3:25

3 x 500m with 1:30 rest between efforts

1:44.6
1:38.0
1:35.6

30 double unders not for time (hour glass wouldn’t have been big enough)

Also got some stretching in (more on this in another post)

Wednesday

AMRAP rounds of
1 min row 300m
1 min Rest

Previously done as a 10 round WOD with motivational consequences for any round where I missed the target distance. I’m on holiday so took the soft option - sue me!!

Made 7 rounds and then just blew up on the 8th.

In case that hadn’t made me feel bad enough I spent 20 minutes alternaing between writhing on the floor and stretching. Not sure the two activities would have been distinguishable to any onlookers ...

Thursday

Tabata Rowing

112, 112, 110, 109, 106, 105, 106, 106 - 866 total

stretching and writhing afterwards

Friday

Had Blair Morrison and a friend of his come vist CFNEE along with Ash and Stu from soon to be affiliate Crossfit Carlisle. W6 e all jumped in on CFNEE’s programmed metcon before regular classes started

AMRAP 12
2 power snatch, 60kg
4 CTB pull ups
6 GTOH, 60kg
8 press ups

6 + 2 GTOH

Pretty unimpressed with this effort - no push and no pop. Top scores were 8 rounds even. Think this would be really fun at 115lb

Back into CFSB on Monday but I’ll get my presses done tomorrow anyway. From here on in I’m going to deloading the squats and check my mechanics. Suffering from knee pain that won’t quit at the minute. Get it sorted ASAP and in the meantime get strong with deads and presses.

Saturday

CFSB Presses as normal to try and keep the momentum I have at the moment

5x45lb
5x89lb
3x111lb
3x133lb
... an hour later
3x133lb
3x155lb
3x177lb

7x150lb

All after 89lb taken from floor. Think target for next week is 3x180lb then run 5’s for a while

Cycle 1, Week 4 - Press

5x45lb
3x95lb
3x115lb
3x135lb
3x155lb
3x165lb
3x170lb
3x175lb

Feeling a little creaky hence all the ramp up sets. All sets taken from the floor. Plenty of rest between sets from about 165lb up. High rep sets in the form of HSPU off 25lb bumpers to be done when Jane returns and can keep an eye on JT

EDIT - HSPU off bumpers was battering my wrists something horrible so after 3 attempts dropped to floor level. Managed 6 sets of 5 with 1 minute rest before failing on the 7th after 2 reps.

Away for a week now so I am sure that these will get a little more practice in that time.

Cycle 1, Week 4 - Front Squats

Yesterday ended up an impromptu rest day - I need to view my nutrition with a coach’s eye cos it ain’t working ...

Front Squat
3x89lb
3x133lb
3x177lb
3x221lb
5x260lb

Back Squat
20x232lb

15-12-9
Hang power cleans, 133lb
Ring Dips
2:08 - lost hook grip on 11 of 12 and broke at 5/2/2 for last round of ring dips otherwise unbroken and smooth. Happy with that.

Also got a few sets of 15 GHD sit ups and hip extensions in as well as some GHD sit up med ball tosses- FUN!

Cycle 1, Week 4 - Metcon

Metcon today

5 rft “McGhee”
5 deadlifts, 275lb
13 press ups
9 box jumps

4:33 - pretty decent sprint but deads were a little sketchy in sneakers rather than barefoot (shoes to absorb impact from box jumps). Press ups slowed a touch in round 4 but only broke in the final round. Missed one jump in round 3 with a dive roll recovery.

Afterwards
3 rounds
10 GHD sit ups
10 hip extensions
10 pull ups

Before class was building our brand new York GHD. Thing is a tank and so much easier to use than the tractor tyres that we have been using for the last year or so.

Cycle 1, Week 4 - Deadlifts

5x133lb
5x221lb
3x309lb
3x353lb
5x408lb

9x375lb

Heavy with a side order of heavy - I'm on holiday next week so may not get any lifts in from Monday to Thursday. If I have a chance I will hit deads for preference and will have to think about where to go from here. I might have one week left of 5's but that would be absolute bleeding edge. 3's might be the way forward from here. Would also leave a little more in the tank for the high rep set.

No metcon today - ran out of time. Will try and get something light and snappy that I can sprint through tomorrow.

Cycle 1, Week 4 - Back squats

Back Squat
5x133lb
5x177lb
3x221lb
3x265lb
5x298lb

10 min AMRAP (Short version of “GD”)
3 thrusters, 155lb
5 burpees
10 double unders

5 rounds + 6 doubles

Think this was largely thanks to my revived Buddy Lee rope. Replaced the long ago shattered rope with a cheap plastic rope that had the handles snap off. Works a treat and managed my first 4 consecutive DU’s before the WOD. So much for skill - it’s all about the rope

Cycle 1, Week 3 - Play Day

Nothing structured - just joined in a CFNEE attempt to destroy a brand new pair of 20kg bumpers. A new supplier has just come on the market at ridiculously cheap prices. Of course we thought it was too good to be true but worth while dropping some coin to test them out. So the mission was to get as many people as possible taking 60kg overhead and dropping with abandon. Had a few folks get PB’s on GTOH in the process.

Throughout the morning session we got a few hundred drops on them including Leon and I doing a few 8 - 10 round bursts each using the Murski bounce. Absolutely so sign of deterioration at all. We’ll be getting more for sure

Try and get presses in tomorrow but other than that stretching, foam rolling and mobility for me. I’m a hurting unit

Cycle 1, Week 3 - Front Squats

5x133lb
5x177lb
5x221lb
5x254lb - this is getting heavy but I don’t know how much room going to triples would give me. Suck up another 5lb next week for 5 and see how it goes

Back Squat
20x221lb

Mini Easy Mary
10 min AMRAP
5 HSPU (press width)
10 pull ups
25 Squats

6 rounds in 9:52 (PB for 20 min version is 11 + 5 pull ups)

My metcon’s the last few weeks have felt like just hard work rather than any real full throttle sprints. Figure that this is a by-product of biting off more than I can chew with a full volume and intensity CFSB cycle instead of a ramp up cycle. Will allow this to continue for the remainder of the cycle but look to light the fires next cycle.

Cycle 1, Week 3 - Metcon

AMRAP 20 minutes
Run 200m
1 GTOH, 133lb
Run 200m
2 GTOH, 133lb
Run 200m ...

Completed 11 rounds on the button (it clicked 20:01 as the bar hit the deck)

Hard work indeed but not high end intensity. Running for me is a pretty much one speed affair in WOD’s. Anything faster kicks off a rapid downhill slide. Still, just less than 1.5 miles as well as 2 and a bit Grace’s in 20 minutes isn’t too bad I guess.

Cycle 1, Week 3 - Deadlift

5x221lb
3x311lb
3x355lb
5x399lb

16x355lb (PB)

399 felt better than 392 last week - 405 is gonna be heavy next week though. Gonna jump to 375lb next week for high rep set - hopefully that knocks the volume down a bit

AMRAP 7 min
10 hang power cleans, 100lb
10 broad jumps, 6’

6 rounds + 8 HPC

All about the jumps - 6’ requires a near maximal effort and the impact on landing is not insignificant. Def going to include more of these in my mix!

Cycle 1, Week 3 - Back squats

Back Squat
5x133lb
5x221lb
3x265lb
5x293lb

5 rounds of Cindy for time
3:15

Got slammed in traffic so no time before class. All this was done in 15 mins after class

Cycle 1, Week 2 - Metcon

Fun metcon in the sun

5 rft
10 push press, 135lb
10 tyre flips (250-300lb)
Run 200m

12:53

Cycle 1, Week 2 - Front Squats

3x133lb
3x177lb
3x221lb
5x248lb

HB Back Squat
15x210lb

3 rft
Run 400m
15 SDHP, 99lb

6:47 (2:11/ 2:15/ 2:21)

Good metcon hit - not my first choice but I’m trying to be smart and get on top of recovery.

Cycle 1, Week 2 - Metcon

On the subject of lifting heavy things I am going to have to leave that to the ME and HR stuff for a little while. Jumping into a full volume CFSB cycle after doing very little has left me stupidly sore. Pretty clear indication that even if you can, it doesn’t mean you should. So no heavy metcon for a couple of weeks until I adapt to the volume.

After abortive attempts at squat and burpee based metcons I ended up with “Helen”. Aim was smooth and unbroken - managed that and completed in 9:15

Cycle 1, Week 2 - Rest Day

Something just to loosen up whilst working on a goat (or an opportunity to whip a dead horse ...)

10 double unders
10 pull ups
10 double unders
9 pull ups
10 double unders
...
1 pull up

12:55

Cycle 1, Week 2 - Deadlifts

5x133lb
3x221lb
3x311lb
2x355lb
5x392lb

12x355lb

Heavy Lizzie
12-9-6-3
Power Clean, 188lb
Ring Dips

4:40

About 55 secs off PB - started out with 8 muscle cleans and ran down hill from there. Think the deads put the brakes on for my hips and just couldn’t drop under the bar. The 6 and 3 rounds most reps were only jumped up to the top of my abs and then had to be muscled to the rack. Could have left the gym with no metcon at all so this will do for today. Def need to hit some high end breathiness this week though ...

Cycle 1 , Week 2 - Back Squat

Back Squat (High bar)
5x155lb
3x199lb
3x243lb
3x265lb
5x287lb

Thrusters
3x155lb
3x177lb
3x199lb

Prowler intervals

6 40m runs alternating high and low push with 143lb (1 minute rest between efforts)

Hard - not super gassy or painful - just hard work!

Cycle 1, Week 1 - Press

5x115lb
5x135lb
3x155lb
4Fx165lb
3x165lb
3x165lb

6Fx155lb

Cycle 1, Week 1 - Front Squats

5x133lb
5x177lb
3x221lb
5x243lb

Back Squat
15x199lb (HBBS)

Stolen from GD
5-1 thrusters, 155lb
1-5 muscle ups

7:34

Cycle 1, week 1 - Metcon

Speal v Khalipa WOD

1 GTOH, 155lb
1 rnd Cindy
2 GTOH, 155lb
1 rnd Cindy
...
10 GTOH, 155lb
1 rnd Cindy

22.56

Work per rep GTOH approx 1900 joules - 104.5 kJ total (55 reps)
Work per round Cindy approx 10050 joules - 100.5 kJ total (10 rounds)

Not sure where I’m going with this but was interested enough to pull the figures from the Performance Menu calculator

Didn’t take splits but finished the 4 round at 5 mins and the 8 round at 16 mins (this included catching a clean in the throat during the 7’s and coughing my lungs up for a minute or so)

Thoughts of unbroken cindy rounds disappeared about round 6 - got gassy and hard and my character was lacking.

Cycle 1, Week 1 - Deadlift

3x133lb
3x221lb
3x309lb
5x386lb

18x331lb

Then after class

“Freddie’s Revenge”
5 rft
5 overhead anyhow, 188lb
10 burpees

10:54

BTN push jerk all the way with only one or two that I had to press out. 3 fails and consequent power cleans. Some felt great and I found myself underneath the bar neatly locked out without thinking about it - others did not. Need to drill this stuff some more to get some consistency.