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
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
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
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!!
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
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
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
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
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
