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 - Heavy Metcon

CFNEE wod from yesterday

8 min AMRAP

power cleans @ 75% of max squat clean
CTB pull ups

min 10 of each, otherwise just total score

Got 80 reps total, load used was 183. Did rounds of 5/5 all the way through

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 - Metcon

Empty house catch up WOD

15 min AMRAP
2 GTOH, 185lb
4 CTB pull ups
8 burpees (CTD and full extension vertical jump)

10 rounds in 14:42

Turned into an interval workout - needed about 15 secs after burpees before I could be sure of getting the OH without failure. However once I started each round they were almost unbroken with only a couple of breaths in between GTOH reps.

Fun WOD - thanks GD!

Cycle 2, Week 1 - Metcon

JDG’s Tahoe WOD

10-8-6-4-2 power cleans, 185lb
2-4-6-8-10 HSPU’s

13:41 - not happy with this. No groove on HSPU’s - was finished the 4 power cleans at around 7 mins

Cycle 2, Week 1 - Metcon

“Harry”
30 push press, 135lb
Row 1000m
30 hang power cleans, 135lb

7:42 - push press unbroken and pretty smooth, row done in 3:25.9 and then it all went sideways. Biggest chunk of HPC’s was 4 but lots of 3’s and 2’s. This portion of the WOD took 2:45 or so. Grip was stressed and pop was lacking - breathing actually started to recover during this portion.

Fun

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

Countdown to Cycle 2

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.

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.

Week 1 in the wilderness - Day 1

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.

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 4 - Metcon

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.

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 3 - Delayed Metcon

Caught up my planned post Bench metcon from yesterday. Another little gem from CF.com

5 rft
5 clean/ thrusters, 135lb
10 CTB pull ups

6:10

So about 1.5 times as long as Rob Orlando but still pretty happy with this. Clusters are pretty slick now and not at the whim of a good or bad day. CTB's started as 5/5 and stayed there until round 4 but still minimised rest pretty well. Given that my best for cluster Grace is 4:30 or so and I wouldn't exepct to get 50 CTB's in much less than 4 mins I don't think I could do much better at the moment. Something seems to be working!

Cheers, kempie

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 - Press

Press
10x45lb
5x89lb
3x111lb
3x133lb
2x155lb
1x166lb
5x172lb

Easy peasy - think that I am starting to see the benefit of the added bench press in CFSB v2.0

1 hour later
9-6-3
166lb thrusters
muscle ups

4:44 - thrusters unbroken and each round started with a nice clean/ thruster. Muscle ups all singles with some elbow flexion at the start (think old school Amundsen) - only one miss throughout

Stoked with the time and effort but just flat out enjoyed this WOD. Jumping in anticipation as soon as I saw it but best laid plans went sideways yesterday so over the moon to get it today. Also going to hit Fat Fran and the 3rft 5 cluster, 10 CTB WOD’s really soon

Cycle 1, Week 2 - Rest Day Fun

Some power snatches before class to 155lb then after class a friendly FaceBook challenge from the guys at CrossGym

30 thrusters, 110
30 pull ups

2:37 at a slightly heavy 115. Tried to smash this and it smashed me back. Lost rhythm on thrusters and had to take a couple of seconds to settle down and then pushed the pull ups hard and nearly kipped myself off the bar. Lovely quick and dirty hit.

Cycle 1, Week 1 - Rest Day Fun II

Got some friends I met at the 3D kids cert staying with me on a CF immersion trip over from Dubai so had an excuse to make the long postponed road trip to another box 90 mins away. Fun WOD ensued

2 rft
50 wallball
Run 400m
30 box jump, 24”
20 CTB pull ups
10 GTOH, 155lb

19:08

Happy with that

Cycle 1, Week 1 - Metcon

A version of a WOD Leon did earlier in the week. Scaled down a touch in an attempt to ramp up the intensity

10 - 1 power clean, 155lb
1 - 10 Russian swings, 70lb

7:14 - Nasty, gassy and grippy. Will do this again sometime - think low 6’s should be doable.

Spent about 6 mins or so working K-Star’s hip capsule stretches

Cycle 1, Week 1 - Bench

Bench
10x40kg
5x60kg
3x80kg
100kg
110kg
4fx112.5kg

11x90kg (1 up from last week)

2 hours later

Lizzie the HPC re-mix
21-15-9
HPC, 135lb
Ring dips

3:07 - benchmark time, not done this before

HPC did get tough (esp grippy) but kept going, Dips just weren’t grooved really well and cost me a good 25 secs or so. Indeed the last 2 reps took over 15 secs.