The Mud, Sweat and Beers

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Crossfit 26/06/14

Warm Up: 
2 mins double unders
10 banded good mornings
10 banded KB swings
5 chin ups

Strength:
Deadlift
1 x 10 @ 60% - 70kg
1 x 8 @ 65% - 75kg
1 x 5 @ 75% - 85kg
1 x 5 @ 80% - 90kg

All felt great, easy to keep repping and I felt strong throughout.

WOD A:
10>1 ladder
Kettlebell swings @ 32kg (scaled to 24kg)
Strict Chin ups (scaled to kipping)

Completed in 13 mins ish. Found the chin ups really hard to get a kip going as it just felt backwards, but I wasn’t strong enough to do that many strict.

WOD B:
150 double unders for time

Completed in around 4 mins. Pretty happy with that.

Crossfit 24/06/14

Warm Up:
Dynamic hip and core stretches

Strength:
Back squat
5 @ 65% - 57.5kg
3 @ 70% - 62.5kg
3 @ 75% - 67.5kg
3x10 @ 65%

Still struggling to keep my chest up with squats. I need to go to some sort of squat clinic or something. I’ve lifted lots heavier and more comfortably than this before, but I really struggled with this today.

WOD:
5 rounds (20 min time cap)
400m run
10 knees-to-elbows
10 overhead squat @ 30kg

Completed 4 rounds and the run.

This was the level 1 scale of the working. Rx was 800m run, toes-to-bar and 50kg snatch. As I can’t snatch 50kg, and 40kg would be too heavy to do 50 reps of I had to scale down and do overhead squats. Disappointing, but incentive to get my snatch weight up.

The WOD was tough, even at level 1. My legs were like jelly after all the squats earlier, and there was no way I could pick up the pace on them. Knees-to-elbows as I still cannot chain toes-to-bar. The OHS were fine however and all unbroken.

Crossfit 23/06/14

Warm Up:
Run 400m
3 X inch worm
10 good form push ups (forearms vertical)
10 good form kipping pull ups (head in neutral position, don’t reach chin over the bard)
10 GTOH with kettlebell @ 16kg

Strength:
3RM push press @ 52.5kg

WOD:
Half Cindy:
10 minute AMRAP
5 pull ups
10 push ups
15 air squats

Completed 4 rounds, 5 pull ups and 5 push ups.

Struggled with the rack positioning of the push press for this. I couldn’t quite get comfortable with it and as a consequence it felt really heavy. I thought I got a new 1RM at 55kg, but after checking my records it appears I’ve done 2 reps at 55kg in the past. Oh well.

The WOD was all fine, apart from the push ups. I blow out on these so quickly.

Olympic Lifting - 22/06/14

Warm Up:
Row 400m
10 minutes mobility

Lift:
8x2 clean & jerk @ 40kg

I could definitely lift heavier than this for both the clean and the jerk but I kept the weight low as my landing position for the jerk really wasn’t very good and I need to practice it. My stance is too narrow and I need to force the internal rotation on my back foot more. Pretty happy with the clean portion however, felt like I was dropping into the squat easily.

Clockwise, early onions (Shakespeare) looking pretty…mini. Today’s strawberry haul, and a Solent White garlic that is all c*ck and no balls.

Olympic Lifting - 15/06/14

This week was snatch, and the workout was:
8x2 snatch at a working weight.

I built up to 32.5kg and did the first 4 sets with ease, so stuck 35kg on the bar. Bear in mind that my previous 1RM was 37.5kg. The first rep of 35kg was shaky the second and the next set were fine. So egged on by Coach Ffred I upped this to 37.5kg and managed to get a fairly decent 2 reps at my previous 1RM, and pretty fatigued by this point too. So for the last set I went for 40kg. The first rep, I locked out in a power snatch and lowered down, no idea why my body decided to to that. The second rep was much better, but still not quite quick enough down to the floor. I still made both reps though!

To finish up, I had a go at hang snatch at 40kg, just to see if I could get under that bar quickly enough, and I did it! It took a few seconds at the bottom to steady the weight and find balance, but I got down there pretty quickly. Really pleased as 40kg has always been just out of reach for my snatches for months, so it’s a good landmark for me. I think that if I was fresh I might have been able to get a little more out too.

So - a new PB:
Snatch - 40kg

Crossfit 12/06/14

Warm Up:
3 rounds:
10 push ups
10 wall balls @ 9kg
5 knees-to-elbows

Strength:
1RM bench press - 62.5kg PB!
followed by
1 set max effort @ 80% - 7 reps @ 50kg

WOD:
For time:
100 wall balls @ 9kg (scaled to 7kg)
5 knees-to-elbows every minute (scaled to 3)

Completed in 8:40. I scaled to the 7kg ball at the last minute and it felt really light for the first 50 reps, but it quickly caught up. Chuffed at the bench PB though, first time I’ve tested this in 18 months and was hoping for more than a 2.5kg increase, I think I could have got 65kg if I had let myself rest a bit longer in between sets.

Crossfit 11/06/14

Warm Up:
3 rounds:
10 banded good mornings
10 kettlebell swings at @16kg
20 double unders

Strength:
1RM deadlift - 115kg PB!!

WOD:

12 minute AMRAP

12 kettlebell step ups @ 16kg & 20”

10 V-ups

6 pull ups

4 plate ground to overhead @ 20kg

5 jumping squats

3 rounds and one jumping squat, very close to 4 rounds. Found the step ups really tough!

Crossfit - 27/05/15

Warm Up:
5 rounds:
3 wall balls
3 V-ups
3 burpees

Front rack mobility

Build to 50-60% of 1RM shoulder to overhead

Strength:
15 mins - Every Minute on the Minute barbell complex @ 50-60% 1RM STOH:
2 x deadlift
2 x hang power clean
2 x shoulder to overhead

I dropped the weight on this at the last minute from 40kg to 35kg as it’s supposed to be around 60% 1RM shoulder to overhead. I’ve not tested this in a long time, but last time I did 1RM jerk it was 60kg. However 35kg wasn’t too hard so possibly I should have stuck to 40kg.

WOD:
2,4,6,8,10….20
Wall balls @ 9kg
Toes-to-bar
Burpees
20 minute time cap

I did the first round as toes-to-bar, but these still need a lot of practice to get at speed so I went for quick knees-to-elbows, however it was the wall balls that really slowed me down here. I finished 16 wall balls and 4 knees-to-elbows before the time cap.

Crossfit 21/05/14

Warm Up:
Row 500m, each time the pace drops below 1:50 do 10 burpees

This was tough, but I was determined not to do burpees. Just made it :)

Rack mobility work

Strength:
Build to a heavy 2 rep power clean.

Made it to 60kg, but didn’t make 2 reps at that weight. The bar was high enough, but I just couldn’t drop under the bar quickly enough. Out of practice I think.

WOD:
7 rounds for time:
3 deadlift
3 hand power clean @ 70-80% 1RM (use same weight for deadlift)
6 knees-to-elbows
100m sprint

Completed in 9:41. I had the weight at 50kg to start with but had to drop this down after 3 sets as I was really struggling with the hang power clean. However, due to this being mid-WOD I just took the 5kg plates off, leaving me with 40kg on the bar. This felt light, and after just doing the maths was actually 65% of my 1RM, so I was slightly below Rx on this one.