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.