Wasn't going to go tonight as I have a little niggle in my left shoulder but traffic was horrendous on the M60 so decided to go after work rather than sit in traffic. There is no 6pm CrossFit class as such on a Thursday but Bootcamp instead, quite an enjoyable session and will probably do the class regularly now I've tried it.
Working in partners:
25min AMRAP
400m run with medicine ball, passing ball at half way point (or any point during run if needed)
40 x synchronised KB swings (24kg KB)
40 x med ball squat pass (9kg ball)
40 x synchronised KB deadlift
40 x med ball sit ups and ball pass
40 x synchronised overhead lunges (holding 20kg plate above head)
(For the medicine ball squats person 1 holds the ball and squats and simultaneously, person 2 squats without the ball, then at the top of the squat person 1 throws the ball to person 2 and so on. Same with the sit ups.)
In amongst all that, every 2 minutes you had to do 5 x synchronised burpees.
We did one full round and got to 12 sit ups of round 2. I didn't feel too bad but partner was struggling which slowed us down a bit. Probably helped though to be fair as 25 mins is a fair amount of time and I may've ended up going too fast / hard on my own.
Friday Morning sweat fest......
Conditioning Class
Amazing what you can do with just a 15kg slam ball and a step.
Partner up - Ball slams 1,1,2,2,3,3 etc up to 10,10. Then back down doing ball slam into burpee where chest hits the ball.
Then speed step ups 10,10 then 20,20, 30,30 etc - 4 mins AMRAP
Hand on step and bounce over your feet 10/10, 20/20 etc - 4 mins AMRAP
Step ups and over and back as a rep - 10/10, 20/20 etc - 4 min AMRAP
Then burpee to jump over 1/1, 2/2, 3/3 etc - 4 min AMRAP
The off to 30 min spin class - sweaty mess again. Real good 60 min cardio/conditioning
Cracking session today
1RM on split jerk, last time this was attempted I got 37.5kg, this was about 2 months ago. Was hoping to get at least 40 today..managed 45 data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7
Then a disgusting 16 minute EMOM
Odd : 8 x Front Squat followed by 8 x Push Press (20kgs RX )
Even: 20 Double unders or 40 singles (I did singles) followed by 8 x Hang Power Cleans (20kgs RX)
I managed to get all rounds in at the RX weight.
Love it when things just all come together
Good work!
last couple of workouts have been pretty taxing.
1: For time.
50 Cal row.
40 Wall balls.
30 KB swings, 32kg.
20 Burpee box jump overs 24".
10 Ground to overhead (RX 100kg) i did 80kg.
2: Hero workout - Whitton.
5 Rounds for time.
22 Burpees.
22 Box jumps.
400m run.
22 Kb Swings, 32kg.
22 Wall balls.
I've not been since Thursday as I had quite a lot on this weekend, seems like a long time to have left it and I feel like my fitness will have deteriorated already data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7
Another crossfit addict, started a year and a half ago, had horrendous fitness levels and no experience in lifting.
Cut to now and I RXed a hero WOD before breakfast this morning and thought nothing of it (jordan) Managed 70 DU unbroken too during practice, a year ago I couldn’t get two in row!
Not bad for a guy the wrong side of 40.
The thing is I don’t particularly like exercise or consider myself that fit, in my head it’s 2-3 years ago fitness levels, so I get a nice surprise every time I go!
I didn't start xfit till i was over 40, and could'nt finish my first ever wod, and took that as a starting point, never not completed a wod since.
Same - I'm 41 and just started 3 months ago!
Strength
3RM Hang Power Clean
I really need to find time to practice with a lower weight to get technique right. I'm getting the bar high enough but not getting under it enough.
Managed 3RM @ 60kg but struggled otherwise.
WOD - EMOM
12 Cal Any machine (rower)
12 Hang Power Clean (50kg)
12 Box Jump (30" !!!!)
12 Burpees
AMRAP Wall Balls (9kg)
Rest
4 Rounds.......
Damn - hard work all round - really struggled with the Hang Power cleans - think I only did 8,6,6,6 in my 4 rounds. Something I need to work on. 30" box jump was hard work! Last round I just stepped up to it!
Haha - just found the gym owners picture on instagram on this mornings workout.....me at the end.
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Whitton is the only WOD I've done where I seriously felt like quitting. We had a 45 min time cap when we did it, I managed 4 rounds 12.
If anyone is looking for a good app to record WODS and PRs, MyWOD is awesome data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7