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” 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.
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.
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!
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.
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.
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!
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.
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.
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.
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.
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.
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.
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!!
