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 - 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.

Cycle 1, Week 1 - Metcon

K-Stars Mobility WOD day 4

Task priority FGB

3:39/ 4:33 - 2:38 rest before starting round 3 then 5:23 (not 5:33 like originally posted)

On any other day this would represent an unexcusable lack of character but after only 4 or so hours sleep last night I think my worst mistake was sticking with my planned WOD. Round 1 was mainly smooth and broken only by a couple of stutters on the wallball and messing around re-awakening the monitor on the C2. Wallball was a continued failure in 2nd and third rounds and dropping the bar or ball or standing in front of the box seemed a much better idea. Nearly tapped out after 2 rounds but finished what I’d started which will do for today.

Rest and Stretch - and Play!

K-Starrs WOD 2 - K-Starrs Mobilty WOD

4 minutes stretching the front of each hip

Then as a little reward for that awful 8 minutes

Squat clean and split jerk up to 80kg then 5 x 1x 80kg on the minute

Squat snatch up to 75kg, FFx77.5kg, Fx75kg

Cleans and snatches felt smooth and easy - jerks hurt due to yesterday’s shennanigans

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

Version 2.0 - Cycle1, Week 1, Heavy Monday

Day 1 of v2.0

Back Squats

Up to 5x130kg (took ages before I figured out what the hell I was doing. This is a step back but think it will pay off in the long run)

Deads off 2” platform

Up to 4fx160kg (reset each rep as opposed to my usual tap and go. Aim for the next cycle or two is to adress my weakness off the deck, Speed reps will be done without the platform)

No time for metcon or HR sets but have something really nice on the menu for tomorrow

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