Cycle 1, Week 3 - Bench

Bench
10x20kg
5x40kg
5x60kg
70kg
80kg
90kg
100kg
110kg
5x117.5kg

15x90kg

No metcon - catch up tomorrow

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 2 - Bench

Bench

5x20kg
5x40kg
5x60kg
3x80kg
2x90kg
100kg
110kg
5x112.5kg

13x90kg

Cycle 1, Week 2 - Deads and Squats

Deads - resets of 2” lift
5x60kg
3x80kg
3x100kg
2x120kg
1x140kg
1x150kg
1x160kg
5x172.5kg

Back Squat
5x60kg
3x80kg
2x100kg
1x110kg
1x120kg
1x130kg
5x137.5kg

No metcon - bleh!

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