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!!

actually back to something like CFSB rather than just lazy man’s strength training

Front Squat
5x88lb
5x132lb
5x176lb
3x220lb
5x253lb

Back Squat
15x220lb

5 rft
5 front squat, 154lb
5 awoh, 154lb
Run 200m

8:01

Cycle 2, Week 1 - Front Squat

Front Squat
5x89lb
5x133lb
5x177lb
5x232lb

Back Squat
15x232lb - much better than last time

Hang Power Clean
5x133lb
5x177lb
5x199lb - loaded 210 but didn’t get a chance to hit it before getting swamped with questions before class

That’s all she wrote - sometimes owning a gym really gets frustrating ...

Cycle 1, Week 7 - Front Squats

Front Squat
5x45lb
5x89lb
5x133lb
5x177lb
5x221lb
5x232lb

Back Squat
12x232lb - these just felt funky - no groove and awkward.

Hang power cleans
5x133lb
5x155lb
5x177lb
5x199lb

Fast and snappy consecutive reps until last set - def happy with the 5 at 177lb

After class had a play with some squat cleans

133lb
155lb
177lb
199lb
210lb
Fx221lb
221lb
232lb (Pretty sure that this is a PB - the best documented clean I could find was a clean and jerk at 100kg or 220lb)
FFFx243lb

Pressing tomorrow and today’s mainpage WOD then a de-load week before starting another cycle.

Cycle 1, Week 6 - Front Squats

All loads deadlifted then hang power cleaned except for top set which was just power cleaned

5x133lb
5x177lb
5x199lb
5x226lb

That’s it for the day - had to get away to pick up my old man from the airport

Cycle 1, Week 5 - Front Squats

Front Squat
5x45lb
5x89lb
5x133lb
5x177lb
5x221lb

Back Squat
10x221lb

An alternate workout for Karl's girl Ellie Grace

21-15-9
Power clean, 139
Ring Dip

3:55

PC 21, 10/5, 9
RD 16/5, 10/5, 9

followed by

30 GTOH, 139lb

5:50

So all done in 9:45

Lizzie was consciously smooth and unhurried. Was surprised as heck by the time. Did make it tough getting into the mix for Grace - did that in three rep bursts all the way through but obviously walked too far from the bar in between efforts. Enjoyed this WOD immensely!!

Cycle 1, Week 4 - Front Squats

Yesterday ended up an impromptu rest day - I need to view my nutrition with a coach’s eye cos it ain’t working ...

Front Squat
3x89lb
3x133lb
3x177lb
3x221lb
5x260lb

Back Squat
20x232lb

15-12-9
Hang power cleans, 133lb
Ring Dips
2:08 - lost hook grip on 11 of 12 and broke at 5/2/2 for last round of ring dips otherwise unbroken and smooth. Happy with that.

Also got a few sets of 15 GHD sit ups and hip extensions in as well as some GHD sit up med ball tosses- FUN!

Cycle 1, Week 3 - Front Squats

5x133lb
5x177lb
5x221lb
5x254lb - this is getting heavy but I don’t know how much room going to triples would give me. Suck up another 5lb next week for 5 and see how it goes

Back Squat
20x221lb

Mini Easy Mary
10 min AMRAP
5 HSPU (press width)
10 pull ups
25 Squats

6 rounds in 9:52 (PB for 20 min version is 11 + 5 pull ups)

My metcon’s the last few weeks have felt like just hard work rather than any real full throttle sprints. Figure that this is a by-product of biting off more than I can chew with a full volume and intensity CFSB cycle instead of a ramp up cycle. Will allow this to continue for the remainder of the cycle but look to light the fires next cycle.

Cycle 1, Week 2 - Front Squats

3x133lb
3x177lb
3x221lb
5x248lb

HB Back Squat
15x210lb

3 rft
Run 400m
15 SDHP, 99lb

6:47 (2:11/ 2:15/ 2:21)

Good metcon hit - not my first choice but I’m trying to be smart and get on top of recovery.

Cycle 1, Week 1 - Front Squats

5x133lb
5x177lb
3x221lb
5x243lb

Back Squat
15x199lb (HBBS)

Stolen from GD
5-1 thrusters, 155lb
1-5 muscle ups

7:34