CrossFit

booyaka

Monday pain train.....

Strength

Overhead Squat

2RM - never done this one before so only got to 40kg. It's all about balance this one. One to work on going forward.

WOD1 - 6 min time cap

21,15,9

50kg Front Squats
Burpees

Not my best - got 21,15 sets done.

WOD2 - 6 mins

50 9kg slam balls
25 9kg Wall Balls

2 rounds

Got all but 12 done in the final set of wall balls - full on forearm pump going on!

WOD3 - 6 mins

20 HRPU
20 Butterfly situps
20 Alternative leg lunges

2 rounds, then max cal assault bike to finish

Then some stretching to finish with.

booyaka

Tuesday

Strength

2RM Clusters

Another new one. Anyway - pushed hard on this and got 2 @ 60kg which I was happy enough with.

WOD

1 Min per station - no rest in between
Max Cal Row50kg Clusters24" Box Jump/step up25kg Dumbell CleanT2B (or knee ups if not)RESTRepeat 3 times.

Coaches Finisher

3 man teams - 12 cals skier into 10 ball slams (15kg) each, then partner goes. max effort.

Tough finisher as we had a new guy who disappear to puke outside, so ended up with just 2 of us rotating for 10 mins. Very little break inbetween our rounds.

djpaulc247

Sat 02/12/17

Working in pairs sharing:

0-8 mins - 1,500m row (together, not sharing), any leftover time is rest

2 min rest

10-20 mins - AMRAP:

12 x V-Sit
12 x KB Goblet Squat - 32kg Kettlebell (KB)
12 x KB Lunge - 2 x 32kg KB (I scaled to 24kg, 32kg was too heavy)
12 x KB Deadlift - 2 x 32kg KB
12 x 34" Box Jump (Yes, 34 INCHES!!!!!)

2 min rest

22-30 mins - 1,600m run (together, not sharing)

Got through four rounds of the AMRAP   3 x V Sits and finished the run just in time with total time of 29:33!  

Those box jumps were HIGH!  30" box with a 20kg   5kg plate on top to make up the extra 4", looked like it wasn't possible at first so had to just walk away, pysch myself up then just come back and do one.  Once I did one, the others were ok but quite a few in the class ended up missing jumps toward the end once fatigued and there were a few bleeding shins by the end!

I started getting cramps in my calves halfway round the run so had to row for the second half instead.  This is a problem I keep having during runs, recently bought some electrolytes to sip during the day but still happening so my coach recommended foam rolling each day.

Calves were absolutely killing on Sunday and Monday from it so had to miss Monday's usual session. Went last night though and will update with details shortly.

booyaka

PT Session this morning.

Some gymnastic work to try and get me doing T2B and Strict Pullups as I can do neither at the moment. Some good "homework" to practice.

2 mins on/2 mins off workout

200m row into max sled pulls up and down the gym

Repeat 5 times. Bit of technique stuff with an empty bar as well.

Just what I was looking for - mainly technique stuff at the moment.

djpaulc247

Tue 05/12

Strength

5RM Hang Power Clean (power or squat clean) - 65kg

Not too bad, probably could've gone slightly heavier but wanted to make sure of the five and there was a lot of cleans in the WOD so didn't want to do myself in for that.

WOD

For max reps:

A) 0 - 4 mins - Run or Row 400m, in remaining time AMRAP max rep power cleans (A - 60kg / B - 50kg / C - 40kg) - 23 reps

4 - 6 mins - Rest

B) 6 - 10 mins - Run or Row 400m, in remaining time AMRAP bar facing burpees - 30 reps

10 - 12 mins - Rest

C) 12 - 16 mins - Run or Row 400m, in remaining time AMRAP max rep power cleans - 24 reps

16 - 18 mins - Rest

D) 18 - 22 mins - Run or Row 400m, in remaining time AMRAP bar facing burpees - - 27 reps

I went with rowing over running after the cramping I had on Saturday, didn't want to risk it again so soon with running but the rowing was tough in amongst everything else.  Because I was just opening and closing my hips, that area felt so weak when I came to do the cleans and burpees.  I went with B / 50kg on the cleans which was not too bad though and reps were not too bad in the end.

Absolutely floored me though, the 1600m rowing then everything else was just exhausting.  I just wasn't feeling it mentally or physically last night and had to keep shouting "come on" at myself to keep going

Not sure about anyone else but I always find the first workout of the week the hardest!  It's not really the first of the week as I train Mon, Tue, Thurs, Sat so Monday session is only two days after Sat but just feels like starting the week and psychologically it just always feels a bit harder.

booyaka

Strength Bootcamp

Offffttt - going to be sore tomorrow.

Basically it's a 1 hour squatting session. 6 week blocks and limited numbers.

So for me - night one. I was to find my weight for 5 sets of 7 reps. I picked 80kg as I got to 85kg in 5 x 5 stronglifts about 2 months ago.

Most of the guys/girls there are way heavier etc but you got to work with your own weight. Completed my sets, hard work but looking forward to progressing with my squat. Got homework that the coach wants completed each week before the class. More squatting!

Tough night, glutes are screaming! - great atmosphere with everyone roaring everyone on etc - really good.

beecee

Today's class.

45min.

Emom,
1= 15wall balls.
2= 15 deadlift, 70kg.
3= 15 box jumps.
4= max burpees.
5 = rest.

booyaka

Saturday Team WOD

3 Man Teams

WOD 1 - 12 mins AMRAP

30,20,10,20,30,20,10.....

60kg Power Clean
Down and Up's

WOD 2 - 12 Min

130 Cal Ski
into AMRAP Wall Balls (30lb) - whilst other team mates had to hold a 24kg Kettlebell above shoulder height for the 12 mins. Swapping over etc.

WOD 3 - 12 Min

12 Cal Assault Bike into 10 Dumbell Snatches (30 or 25kg) - Round for Round.

Phew - Pumped after that. Also forgot my handguards and have ripped chunks of skin out of my hands!

djpaulc247

45 mins? Ouch!

booyaka

Squat "homework"

Before next weeks Strength bootcamp - homework time.

I never thought I'd find myself in a gym at 7.30pm on a Sunday night but very busy with everyone doing their "homework"

Anyway

It was warmup into 5 sets of 3 at maximum weight then 60% of that to failure.

Squats -  got myself up to 80kg, then 85kg, then coach told me to put 90kg on.

So 5 sets @ 90kg done. Then 32 reps @ 54kg.....(60%)

Not too bad but I think with a belt on I would have managed a few more as I felt my back was struggling at that point more than anything else.