Cycle 1, Week 4 - Rest Day Fun

Split Jerks

5x20kg
5x40kg
3x50kg
3x60kg
3x70kg
3x80kg
2x85kg
90kg
2x1x95kg
100kg
Fx105kg
4x1x85kg

Will cook up some vid later but was pretty happy with my dip, getting under the bar and footwork but need to do better on finishing. The small screen on the flip camera wasn’t sufficient to show it at the time but reasonably clear reviewing on the laptop at home. The miss at 105kg was the only one where the barpath was anything other than straight up. Be interesting what folks make of that when I throw it up tomorrow.

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

Cycle 1, Week 4 - Deads n Squats

CFSB in a hurry

22 mins from beginning to end

Deads (2” lift, all with reset)
5x60kg
5x100kg
120kg, 130kg, 140kg, 150kg, 160kg, 170kg (all double overhand with hook grip to here - big PB for sure)
5x177.5kg (PB 392lb)

Back Squat (Bare foot rather than my usual oly shoes. Need some flat sneaks)
5x60kg
5x80kg
90kg, 100kg, 110kg, 120kg, 130kg
142.5kg (315lb)

No chance for a high rep set or metcon - had planned a 10 min AMRAP for today but will do it for 20min tomorrow. Def happy with the session though - lifts are feeling really solid.

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 - 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