CrossFit

djpaulc247

I actually don't mind burpees too much, I've found I have a pretty good technique with quite a good spring and can control my breathing ok but it was tough.

In total I did 135 burpees but was still going at the same pace at the end as I was at the start, got a few comments on how fast I did them after so was pleased with that, small wins ey?

booyaka

Saturday morning Team WOD

Gym owner (john's) special Waterfall workout.

3 Man Teams
12 Cal Assault Bike24 Box Jumps12 Kbell Clusters (24kg)12 Burpee Long jumps12 Chest to Bar24 Ball Slams25 min AMRAP

Basically 1st person goes, does bike, 2nd person bike and 3rd person bike. Straight into 1st person bike and box jumps, 2nd person bike and box jumps, 3rd person bike and box jumps, then back to 1st person bike, box jumps and Kbell clusters etc etc

So effectively adding an exercise each round but always starting back at the bike.

Horrible - horrible. I stupidly went 1st......Really tough one, got into the 5th round and completed my Burpee long jumps and was just about to start Chest to bar (or jumping pull ups for me)......brutal workout.

booyaka

Monday

Complex

4 deadlifts
3 hang snatch
2 front squat

Again, struggled with the hang snatch. Going to see about some 1 to 1 coaching on this. Just not clicking technique wise. Holding me back a bit on things like this. Got to 55kg but could only get 2 @ 60kg up on the snatch.

WOD1

6 mins max cals - Assault Bike

100cals - fairly happy with that, paced it well and then gunned the last 30 seconds.

Wod2

2,2,2 4,4,4 6,6,6 etc 6 min AMRAP

Dead
hang snatch
front squat

40kg for me (supposed to be 45kg). Got full set of 8,8,8 done in the time but was hard after coming off the bike

WOD3

6 mins AMRAP

20 jumping pull ups
15 D&U
20 alternative leg lunges.

Managed 3 full sets

Good session.

djpaulc247

Wow, two tough sessions there by the looks of it!  Rest day tomorrow?

booyaka

lol - probably not. Will go again tomorrow. I was on the beers on Saturday and chinese carry out Sunday so need to work it off!!

djpaulc247

Yeah I had a few on Saturday along with Pizza, fried chicken and a pasta dish at a local restaurant.  Then yesterday after being inspired at the comp I went to I somehow ended up at McDonald's for lunch

JusR23

I did cross fit for just over 3 years but have stopped now as I was getting far to many injuries.

I'm not sure it was all down to CF but it was the common denominator as I've Thai boxed on and off since I was 12 (I'm 37 now) and have never really suffered the injuries I've had from CF (apart from a few broken bones and some nasty gashes but that's what happens when you block an elbow with your face lol).

I have to say I did really enjoy it and will probably go back (to a different box though) in the future.

djpaulc247

Mon 20/11/17 - WOD


Working in teams of three, share the below split into reps of 5.  Person 1 does their 5, then person 2, person 3, back to 1.


7 minutes:


50 Push Press – 45kg

50 Push Press – 50kg

AMRAP Push Press – 55kg (29 reps)


3 min rest


7 minutes:


50 Front Squat – 45kg

50 Front Squat – 50kg

AMRAP Front Squat – 55kg (39 reps)


3 min rest


7 minutes:


50 Hang Power Clean – 45kg

50 Hang Power Clean – 50kg

AMRAP Hang Power Clean – 55kg (28 reps)


Weights were actually:
A) 60kg / B) 50kg / C) 40kg
Then increase to A) 70kg / B) 60kg / C) 45kg
Then increase to A) 80kg / B) 70kg / C) 50kg but I scaled to in between C and B.


Did some work on my double unders and power cleans afterwards.  DU’s are getting there slowly, I can get one every two or three revolutions now and really trying to focus on a slow high jump with a fast wrist flick which is conflicting and confusing!


Power clean I got up to 70kg, attempted 75kg a couple of times but couldn’t get it but after the WOD my shoulders and traps were fried.  Also, about four weeks ago I managed 60kg and failed at 65kg so strength is increasing.

booyaka

Tuesday Chipper!

15 mins working on anything - gymnastics/strength. kind of open session.

Worked on my double unders (still rubbish!) and some efforts at toe to bar (still rubbish). haha

Chipper (30 mins time cap)

50 Wall Balls (13kg)50 Double KB Swings (16kg each)75 Cals any machine (rower)50 Box Jump overs (30 inch)50 T2B (or 75 Ab Mat situps butterfly)Any order you want.
Buy out - 150 double unders (for me 150 step touch jump ups)I did situps (can't do T2B) and also did 50 box step ups and over as my knees are bad for the jumping up.

However managed it all in 26.30 which I was real happy with. Started with row and got through that in 3.40, box step ups were ok, wall ball just broke into chunks of 5 at a time. KB swings were strange with 2kbells.

djpaulc247

What’s the buyout? Can swap for one of the exercises you mean?