CrossFit

booyaka

nah - last one. I.e any order you want for the rest, but your "buy out" is your last exercise. "buy yourself out of the pain" lol

beecee

tonight consists of..

A. Deadlift
1 round ×2 reps,
7 rounds × 3 reps @ 80% 1RP(162kg for me)
Every 1:15

B. For Time:
15-12-9-6-3
Power Clean and Jerks (60kg men/42.5kg women)
200m Run after each set.

Sinead

Strength
1RM on front squat with a 3 second pause at the bottom. ie.. the longest 3 seconds of my entire life!

Managed 55kg, really pleased with that, the last time I attempted a 1RM standard front squat in August I managed 57.5kg. Recovering from a bit of a bug so conditions not exactly optimal!

Met con
6 rounds for time
6 x Power Snatch
6 x Floor Press
6 x Wall Balls

9:25

RX weight was 70% of your 1RM snatch which I managed but didn't get awarded RX because my wall balls were a little short on a few. I am blaming the fact I have higher to lob them as I am not even 5 ft

Another one of those, oh yeah that looks easy ... ha !

RM2000

Double unders have just clicked with me over the last couple of months, the workout I did yesterday was...

100 DU
50 hang DB* snatch (doing it from a hang ensures you pop the hips instead of pulling with your back from the floor)
40 GHD sit ups
50 single arm overhead DB* lunge
20 chest to bar pull ups

I managed the 100 doubleunders in 53 seconds!!

I did however take about 5 mins out of the overall workout to do the lunges, ended up breaking them up into two each arm

*The coach is pretty confident that they'll be more dumbbell work in the open and is getting me used to "the suck" now.

djpaulc247

Tue 22/11/17 - Death by Deadlift

Strength:

Snatch / hook grip deadlift - 4 sets of 4, increasing weight each set with a 5, 1, 5 second cadence - 5 seconds up, 1 second pause, 5 seconds down. Got up to 65kg but legs and back were shaking and that hook grip is going to take some getting used to, feels like you're crushing your thumb!

WOD:

5 x 4 minutes, remainder of 4 mins each time was rest period before the next 4 mins so the quicker the set, the longer you had to rest.

12 x Pull ups
16 x 60kg deadlift
200m run

Rest Times: 2:04 / 2:15 / 2:12 / 2:08 / 2:10

Murder. Had to skip tonight's session as my lower back and hams are done in! 96 deadlifts not including warm up sets! 96!!

Sinead

Death by deadlift [emoji23] love deadlifting ! Looked like my kinda session

I’m used to the hookgrip now but struggled with it at first. It did help when I had my nails shortened but I guess you guys don’t have that issue [emoji6]

djpaulc247

Thurs 23/11/17 - Bootcamp

In pairs, sharing:

A) 15 min AMRAP

10 x Curtis P's (dumbell squat clean followed by left foot lunge, right foot lunge, push press)
20 x Pull Ups
30 x Wall Balls - 9kg
40 x KB Swing - 24kg
50 x Burpees
40 x KB Swing - 24kg
30 x Wall Balls - 9kg
20 x Pull Ups
10 x Curtis P's
250m Row Each

2 min rest

B) 15 min AMRAP

50 x Sit Ups
40 x Ground to Overhead (GTOH) - 20kg plate
30 x Box Jump - 24"
20 x Toes to bar
30 x Box Jump
40 x GTOH
50 x Sit Ups
400m Run Together

1 round   8 curtis press / 1 round   22 GTOH.

Wasn't too bad last night, was partnered with someone who is relatively new so unfortunately their fitness wasn't great which made us quite slow.

booyaka

WOD1 - Endurance

Assault Bike
Skier
Rower
Burpee Shuttle runs

2 Mins on, 30 seconds off, move to next station. Repeat whole thing twice.

WOD2

Deadlift - 60kg
Burpees

2,2,4,4,6,6,8,8 etc etc

7 Min AMRAP.

Endurance sucked big time, so little rest and going round twice was hard work at the end!

WOD2 - looked ok. Deads were fine, could fire through them, but more burpees sucked hard. Got to 14/14 round done in the 7 mins.

djpaulc247

Mon 27/11/17

Strength

Front Squat - Build to a 3 x 3 at 80% of 1RM – 85kg

WOD

15 min AMRAP –

8 x Pull Ups
8 x Front Squat (scaled to 50kg, RX was 70kg)
12 x Burpee Box Jump Overs, 24”

Did 4 rounds   11 BBJO’s, 1 BBJO short of 5 rounds!

This was tough!  I hadn’t trained since Thursday and had a really heavy night Friday, I travelled up to Glasgow for a black tie ball with clients and was drinking from 6pm to around 3:30am and only had about four hours sleep.  Long train journey home on the Saturday then Chinese for tea plus curry for tea on Sunday just took its toll

I kept having to shout “Come on!!” at myself to keep going, especially during the burpee box jump overs which were really tiring, just as you’ve done the burpee you then have to jump sideways onto the box which kind of closes up your upper body and therefore your lungs, not a nice movement at all but starts the week off with a bang!

booyaka

Tuesday

Strength

1RM - Hang Power Clean

Ended up working on my own but got up to 60kg which is PB for me (only done Hang power clean twice before!)

WOD1

30,20,10

50kg Hang Power Clean
24" Box Jump

Then into 50 Toe to Bar to finish

10 min time cap

Holy Cow - Actually quite pleased I stuck with the 50kg and finished the Cleans and the box jumps and got 10 knee ups (can't do toe to bar) in the 10 mins.

WOD2

Tabatas - 20 seconds on/10 seconds off. 5 rounds on each station

15kg ball slams
24" Box step ups
9kg Wall Ball