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