Cycle 2, Week 5 - Bench Press

Been snowed in with a sick boy since Saturday. Seems like weather is easing a bit and JT is on the mend so hopefully get back on the horse frome here on.

Bench
10x20kg
5x40kg
5x60kg
Singles at 10kg increments from 70kg to 110kg
Singles at 5kg increments from 115kg to 130kg

9x236lb (10lb up from last week) - stick with this load till I get 12 then up another 10lb

Snuck in my planned metcon before heading home

5-1 thrusters, 155lb
1-5 muscle ups

5:17 (2:17 PB and this time took the bar from the floor instead of the rack. Sweet cluster to start each set)

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 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 - Rest Day Fun

Woke up this morning wondering how much I could lift with a squat clean thruster so decided to find out this afternoon

Worked up from 40kg (89lb) and worked up in 2.5kg (5.5lb) increments to 102.5kg (227lb). Only fail on the way up was first attempt at top load. Everything from 201lb was a PB

Failed twice at 105kg at about forehead level then decided to try just a squat clean at 110kg (243lb) and got it (PB by 11lb)

A half hearted fail at 115kg (254lb) before calling it a day

Happy with that!

Day 2 in the wilderness

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.

Cycle 1, Week 6 - Metcon

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!

Cycle 1, Week 6 - Bench

10x133lb
5x177lb
2x199lb
210lb
221lb
232lb
243lb
5x265lb (PB - this was pretty damn tough, think I’ll aim for 270x3 next week and run triples for a while)

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.

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 - Speed Day

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!!

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.

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.

Cycle 1, Week 1 - Press

CFNEE WOD today was Jackie and number sworked out so one of the fellas was going to have to roll solo. Thought that was a bit cruel so jumped in to keep him company

“Jackie”
1000m row
50 thrusters, 45lb
30 pull ups

6:52 (PB by 23 secs) - a 3:20 row, unbroken thrusters then 10/10/5/3/2

Happy enough with that and then got some pressing done

10x45lb
5x89lb
Singles at 100lb, 111lb, 122lb, 133lb, 144lb, 155lb
5x166lb

Skipped HR in deference to scheduled WOD which is this month’s Painstorm. Will post results in a few hours.

This week has been a bit of a train wreck with stupid traffic and disrupted sleep. Next week we are away for a family break so may re-commence this cycle on my return as I’m unlikely to get any lifts in at all.

Freddy's Revenge

“Freddy’s Revenge”

5 rft
5 overhead anyhow, 188lb
10 burpees

8:08 - PB by 2:46

First round unbroken and fast, last round all singles - the rest was went from 3’s and 2’s to 2’s and 1’s. Most were honest to God push jerks from the rack with only a couple of press outs in later rounds. Previous efforts have used BTN jerks and other more anyhow type methods. Happy that progress is being made.

5 rounds of “Nate”

2 muscle ups
4 HSPU
8 swings, 2pood

5:53 (25 sec PB)

BX Linda

10-1
Deadlift, 290lb
Bench press, 194lb
Hang squat clean, 145lb

22:50 (PB by 1:03)

Dragging arse this arvo but had planned to hit Linda so just made the best of it. In future I think it will be useful to hit a few heavy deads beforehand as the 290 did not feel as light as it should. More conservative with bench reps and I think it helped save an otherwise lacklustre effort.

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!!

Something is better than nothing ... right?!

Working on the basis something is better than nothing

Power snatch
Worked up to a new 2lb PB @ 174lb - included a little press out but nothing drastic