Cycle 2, Week 4 - Heavy Monday

Deads (2” lift, resets)

Pre class warm up
5x60kg
5x80kg
3x100kg
2x120kg
Singles at 10kg increments from 130kg to 180kg
Interrupted after loading work weight of 190kg on bar

Post class warm up
3x100kg
2x120kg
140kg
160kg
180kg
4fx190kg (PB 420lb) - will move up next week. Pretty certain i would have got this if i got to it first time round

Back squats
5x60kg
3x80kg
2x100kg
Singles at 120kg, 130kg, 140kg
5x152.5kg (PB 337lb) - wouldn’t swear to depth on these. By this stage there was noone about to spot and I was a little nervous to say the least. Will move up next week so long as I have a spot and can get depth verified)

Cycle 2, Week 3 - Heavy Monday

Before class deads (2” lift and resets)

5x60kg
3x100kg
3x120kg
Singles at 10kg increments from 140kg to 180kg
5x187.5kg (PB - 414lb)

After class back squats and HR deads

10x20kg
5x60kg
3x80kg
2x100kg
Singles at 10kg increments from 120kg to 140kg
5x150kg (PB - 331lb)

Apathetic HR deads - jumped straight to 190kg cos I hadn’t done that before and hence had no target to beat

7x190kg (Default PB - 419lb)

This was done at 8:30pm - late for dinner so metcon will have to wait for another day.

Cycle 2, Week 2 - Heavy Monday

Deadlift - 2” platform and reset

5x60kg
3x100kg
2x120kg
Singles from 130 to 180kg
5x185kg (408lb)

Back Squat
5x20kg
5x60kg
2x80kg
Singles from 90kg to 140kg
5x147.5kg (PB 326lb)

An hour later
10x120kg (265lb)

Cycle 2, Week 1 - Heavy Monday

Starting Cycle 2 - was curious to see where things were after 3 weeks of extremely spotty workouts in general and ME work in particular. Things haven’t slipped to far apparently

Deads up to 5x403lb off 2” lift with reset - these felt pretty darn good, probably could have started where I left off at 409 but happy to run from here. Keen to see if the second cycle of pulling off 2” helps break my 1rm drought. Thoughts on shifting to a 3” lift now versus waiting till a re-test at the end of this cycle?

Back squat up to 5x320lb - groove not quite as tight as it was at the back of last cycle but strength was fine. Just another few minutes to ramp up and I would have been golden.

Onwards and upwards

Cycle 1, Week 6 - Test

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.

Cycle 1, Week 5 - Deads and Squats

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.

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 - 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 - 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!

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.

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

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

10x45lb
5x89lb
5x133lb
5x177lb
5x221lb
5x265lb
5x287lb

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

Cycle 2, Week 1 - Back Squat

Back squats
5x67lb
5x133lb
5x177lb
5x243lb

Push Press
5x89lb
5x133lb
5x155lb
3x177lb
3x3x199lb

Run 800m
7 rounds
5 power clean, 155lb
15 push ups
Run 800m

13:59

Starting a second cycle now after a week’s layoff. Planning to start at my finishing loads for last cycle and roll forward. Have a Crossfit friendly on the Games weekend so have a little more focus for my training. Going to try actually programming my own training instead of winging it - apparently I’m okay at it so maybe it will work for me too?!

Cycle 1, Week 7 - Back Squats

Got my back squats in and then some fun

5x45lb
5x89lb
5x133lb
5x177lb
5x221lb
5x243lb

Thrusters

3x133lb
3x155lb
3x177lb
3x199lb

then after class

12-9-6
Thrusters, 155lb
CTB pull ups

4:30 (5 sec PB)

Thrusters all unbroken bar last rep of the last round where I failed lockout and dumped it. Pull ups 6/6, 5/3/1, 3/2/1

Short and sharp - just what the doctor ordered

Cycle 1, Week 6 - Back Squats

5x45lb
5x133lb
5x177lb
5x232lb

After my reset last week I’ve decided that I’m going to increase my back squat by 5kg per week, front squat by 2.5kg per week and perform my HR back squat at my front squat load. Sub maximal work will give me a chance to nail down what is bothering my knees and remedy it.

No time for anything else - this week is going to be a bit spotty i think.

Cycle 1, Week 5 - Back Squat

Buy In (aka warm up)

Row 1000m for time then 15 GHD sit ups and 15 Hip extensions

Row 3:27.1

Back Squat
10x45lb
5x89lb
5x133lb
5x177lb
2x5x221lb

Got vid - have some thoughts and will throw it out to y’all once I have a chance to cook up the vid and make sense of my musings

Hang Power Clean

5x133lb
3x177lb
199lb
221lb (PB)
FFx243lb
Fx232lb

“Nasty Girls”
14:11 w/ 139lb

almost like intervals of squats and HPC with rests during the muscle ups. Not all bad as for the first time I’m actually conscious of what I’m doing and have made some tweaks that seem to be working. Normally muscle ups are a rare and mystical beast at anything over 200lb. I’m 205 or so at the moment so that’s a pleasant surprise. This WOD will be a great benchmark for some changes I am making at the moment.

Cycle 1, Week 4 - Back squats

Back Squat
5x133lb
5x177lb
3x221lb
3x265lb
5x298lb

10 min AMRAP (Short version of “GD”)
3 thrusters, 155lb
5 burpees
10 double unders

5 rounds + 6 doubles

Think this was largely thanks to my revived Buddy Lee rope. Replaced the long ago shattered rope with a cheap plastic rope that had the handles snap off. Works a treat and managed my first 4 consecutive DU’s before the WOD. So much for skill - it’s all about the rope

Cycle 1, Week 3 - Back squats

Back Squat
5x133lb
5x221lb
3x265lb
5x293lb

5 rounds of Cindy for time
3:15

Got slammed in traffic so no time before class. All this was done in 15 mins after class

Cycle 1 , Week 2 - Back Squat

Back Squat (High bar)
5x155lb
3x199lb
3x243lb
3x265lb
5x287lb

Thrusters
3x155lb
3x177lb
3x199lb

Prowler intervals

6 40m runs alternating high and low push with 143lb (1 minute rest between efforts)

Hard - not super gassy or painful - just hard work!