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 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 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

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

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.

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 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 1 - Press

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

6Fx155lb