Cycle 2, Week 3 - Metcon

CF.com mainpage WOD from last week

3rft
30 swings, 24kg
25 wall ball shots, 20lb
20 pull ups

11:01

Cycle 2, Week 1 - Speed Deads - FAIL

Failed attempt at speed deads - could not for the life of me get my 85% load moving fast enough to qualify as speed work. Couldn’t bear another totally wasted day so did the CFNEE WOD before walking out the door

3rft
15 front squats, 40kg
15 push press, 40kg

2:59 - steady with only one break after completing the second round

Thinking at the moment about what to do going forward - getting ME and metcon in any one session is proving an issue at the moment.

"Lizzie" sprints

“Lizzie” intervals

12-9-6
Power cleans, 135lb
Ring dips
Rest 5:00
12-9-6
Power cleans, 135lb
Ring dips

1:51/ 2:05

Sketchy - no groove on the cleans. Don’t know if it was because I was trying to rush or just feeling a little tight. Pretty disgusted that I broke the power cleans 4 or 5 times in the second effort.

Weekly throw down tomorrow then start my second cycle of V2.0 on monday.

Already have thursday’s metcon planned - also happen’s to be a welcome to the world WOD for my boy Harry Peter

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

Please feel free to join in the fun.

Still strolling

12-9-6 Fran
Rest 5:00
12-9-6 Fran

1:55
1:54

Nasty - barefoot first round, oly shoes second round. Had some deep tissue massage in hip flexors and glutes a couple of hours before and squat was a little ponderous after a typical warm up. Felt much more stable with shoes and attempted to sprint first round or so and managed to hang on to that gain till the end, just ...

I have trained 4 times in the last 6 days with a total volume (not including warm ups and movement prep) of 15:46. Gotta love this stuff!

Cycle 1, Week 4 - Bench

Bench Press
5x40kg
5x60kg
70kg
80kg
90kg
100kg
110kg
3fx120kg (265lb)

11x95kg (210lb)

With bench I cannot remember what my pre CF PB’s were. Will check through my online records and will just have to progress assuming what I can find is the best that I have done.

20 min AMRAP (Yes, that is a full 20 minutes!!)
5 thruster, 95lb
7 hang power cleans, 95lb
10 sumo deadlift high pulls, 95lb

12 rounds + 5/7/9 SDHP - 13 rounds in 20:02

Happy with the score and the movement throughout. With company I’m certain I could have been pushing 14 rounds - this was a pretty measured effort

Bottom of the food chain

5 rnft
Run 200m
10 swings, 32kg
10 slams, 20lb

Runs were kept short in a bid to maximise inrtensity. Only tanked the 4th one - all others were solid. Didn’t mess about on the drills either as the skeeters were particularly vicious.

Rest and Reset

First of 2 days of vacation WODs

85 clusters with 32kg kbell - dunno why but it seemed like a good idea

5 rnft
10 thrusters, 32kg
10 slams, 20lb

nft
15-12-9
thrusters, 32kg
slams, 20lb

150 thrusters/ clusters for the day

Cycle 1, Week 1 - Bench

Bench
10x60kg
5x80kg
3x90kg
2x100kg
1x110kg
5x110kg (243lb)

10x90kg (199lb)

CrossFit 3D WOD:

3 rounds of;

In a 5 minute window, complete one round of “Helen” (Run 400m, 21 Kettlebell Swings, 24kg, 12 Pull Ups) and in the remaining time do max reps of 60kg Ground to Overhead Anyhow.

Rest 2 minutes.

Got 17/ 13/ 11 = 41 reps GTOH

Helen rounds were 2:36, 2:43, 2:56

End of the rest week

Stole a little something of big Davie Easton for a Sunday morning wakeup

15-12-9
Deadlift, 275lb
Ring dips

2:46 - have done this exact same WOD with 315 in 2:26 so expected to be closing on 2 minutes. deads felt heavy from the off and actually broke the 9’s with one rep to go. Oh well, box ticked and CFSB v2.0 starts tomorrow

This one's for you GD

Having a rest week before starting CFSB v2.0 next week

Was planning on celebrating GD’s birthday with his named WOD but unfortunately couldn’t get to the gym early enough for the full 15 minutes. Instead, I did

5 rft
3 thrusters, 155lb
5 burpees
10 double unders

6:47 - managed 5 rounds + 6 doubles in 10 minutes in April and that was taking the bar from a rack. This time round I started each round with a clean/ thruster. Happy with that!! Doubles still the rate limiting step.

WOD w/ the Martin clan and Leon

200m
5 squat cleans, 60kg
10 thrusters, 60kg
15 pull ups
400m
15 pull ups
10 thrusters, 60kg
5 squat cleans, 60kg
200m

6:34 - crushed by Beast Boy!! Great times with some of the best folks I know

Stole GD’s metcon from yesterday

10 push press, 133lb
2 Cindy rounds
8 push press, 144lb
2 Cindy rounds
6 push press, 155lb
2 Cindy rounds
4 push press, 166lb
2 Cindy rounds
2 push press, 177lb
2 Cindy rounds

12:53

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

CFK cert at CF3D

Lots of burpees in various games and guises. No full WOD but got a little something from CF baseball at the end of the day

5 push up buy in then
AMRAP
Run
10 burpees
Run
10 Squats
Run
10 DB thrusters, 2x20kg
Run
10 pullups

Got 3 rounds + 3 squats - Runs added up to 200m per round. Pretty sure my recollection of baseball was that it involved beer and hot dogs ...

New toys

5 rounds of Pissed Off Grace
3 GTOH, 60kg (yep - a new 20kg bar so no funny numbers for a change)
15 ball slams (with my new D ball - even deader than my sand filled basket balls)

3:57 - how much fun was that!!

This WOD was brought to you by JTM, GG, Rogue, AFPO and just a little JD!!

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

10x45lb
5x89lb
5x133lb
3x155lb
3fx181lb

Skipped high rep in deference to metcon

30 push press, 60kg
Row 750m

3:57 - 1:34/ 2:23

Push press 20/10
Row was on track for 2:15 until 200m to go and then this entered a hideous world of hurt. Was floored for about 15 minutes after this

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

10x45lb
5x89lb
3x133lb
3x155lb
5x177lb

We have some fractional plates at the box now so going to go up by 1kg a week and see how long I can push that.

AMRAP 8 minutes
5 power clean, 177lb
Run 200m
6 rounds on the button - liked this but damn I am a slow runner. Even more after a couple rounds - heading out the door it was like “Dude, where’s my hamstrings!?!”

Jerk practice - 8 to 10 2-4 rep sets of push and split jerk at 60kg. Took a while but ended up pretty crisp

3 rft
5 thrusters, 155lb
7 box jumps, 33”

2:40 - cruising pretty well till the last box jumps where my hip switched off - those alone took 45 secs.

just jumped in with Leon’s session in entirety today - another scheduling fuster cluck and ended up getting to the gym as class started. Scheduled training just didn’t eventuate