Cycle 1, Week 5 - Press

Visited a small globo for the first time in years. Managed to get a little something in but copped plenty of looks for the weird stuff I was doing

Press
10x20kg
5x40kg
2x50kg
55kg, 60kg, 65kg, 70kg, 75kg, 80kg
3x82.5kg (182lb)

Then did 5 rounds not for time of
5 power clean, 155lb
5 thrusters, 155lb

No mojo for a sprint so just moved through - enough work to break the drought.

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 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

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.

Throwdown

CFSB Throwdown

3 rounds for time of
3 bw power cleans
6 bw thrusters
12 pull ups

5 rounds was going to be a low power suck fest. As is this was pretty disappointing. Without a doubt Beast Boy would crush 5 rounds of this in under 10 easy.

Bodyweight 199lb, time 10:30

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 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