Usually Thursdays are endurance days, but today it was more about skill:
5 Hang power snatch
rest 3 minutes
3 Hang Power Snatch
3 mintes rest
2 Hang power snatch
I still suck in snatch, so I started very light – 30kg only. It was still a lot as in the first 5 minutes you had to do 25 hang power snatches. Then, we had a 3 minute brake, during which I have added additional 10kg to make the bar 40kg. This was much harder, but I did managed somehow the 15 snatches, so I had a total 40 under my belt in 13 minutes. For the last 5 minutes I added 1.25kg on each side, making the total of 42.5. 50 hang power snatches are not fun, even with a light-weight, specially, if you have to maintain good condition and form. To the next one tomorrow!
I wasn’t really looking for today after yesterday’s WOD and having a skin ripped of my hands. Anyway, we had a new challenge today:
I started as usual quite light – 40kg, jumping to 60kg, then 80kg, 4th round done 100kg, 5th 105kg, which was my new PR. I remember trying last time for a new PR and I failed on the 105kg. After that we still had few minutes left, so I wanted to try a 110kg. And I succeeded. I believe I increased my Personal Best (PB) by 15kg. Not bad at all!
As many rounds as possible in 8 minutes of;
5 DB Press 20/10
Hmm… I had to do something else as I didn’t feel doing t2b’s with bad hand. So I modified the WOD to:
As many rounds as possible in 8 minutes of;
5 butterfly sit-ups
5 DB Press 15kg.
Managed total of: 10 rounds plus 7 in the 8 minutes. Not bad, again.
Finished a day with:
2x 10 Glut Ham raise
2×10 Side bend
I have even done extra glut ham raise, they were hard, but I enjoyed them. Today was an ok day, would feel better with more skin on my hands, but new PR is a new PR!
I was actually looking forward for today’s workout. Just have a look:
10 rounds for time:
5 Pull ups
10 KBS 32/24
Sounds exciting? I was … God, was I wrong! 10 rounds is a lot. 32kg kettlebell – well, I had to chose it, it wouldn’t be me otherwise. Last time I did something similar, about 3 rounds of 15 swings, so I thought I will attempt it again. With the difference that during the workout you have to actually do 100! kettlebell swings… with 32kg!
Anyway, the first 5 rounds were ok, I run, I did pull-ups and I tried to get the kb over my head. Then I got tired. Very tired. The 32kb kettlebell started to feel very heavy. Extremely heavy. I row the last 5 rounds, found it easier than run. I thought I would not make it on time. We had 30 minutes to do this WOD. But I have pulled it off! With blisters (bad ones, ripped skin) on both of my hands …
Total time: 29:26 RX’d! (50 pull-ups, 100 kb swings, 1k run, 1k row)
I was actually looking forward to get back to the gym today.
I felt good, started with 40kg and progressed all the way to 80kg. I have even tried 90kg for 1 RM, but failed
On the minute for 8 minutes do:
odd:Wall Ball 10/8
I am stating to enjoy these WOD’s. I still suck in DU, but at least I tried…
Total: 15 / 15 (60 wall balls and 60 double unders in 8 minutes)
And we also had another core WOD:
2x L sit max holds
2x 10 Revers Hypers
2x 10 Barbell Torso Twist
Unfortunately, there wasn’t enough time to do everything properly, I couldn’t do proper max holds, but found the barbell torso twist fairly easy and also done few revers hypers.
Friday is always a light day.
I managed to do Hang Snatch with 50kg for few rounds, not bad, but I do need to work on the technique!
3 rounds For time of:
1 Rope Climb
15m Sled Push
The main WOD was sweet and short. I just concentrated on every task, my legs were killing me, but finished second in the group.
Total time: 4:12
Every Monday, Wednesday and Friday we will be doing core wod as I already mentioned before. Today we did:
I was ok until I hid the 10th and the last 5 were quite painful. But finished all 3 rounds and said enough – till Monday of course.
Well, it was exciting day at gym today. Just look at the WOD:
For 20 minutes complete:
1 Minutes Pull ups
1 Minute Clean and Jerk 70/50
Hmm…. When I arrived I looked at big blokes doing Clean and Jerks with 60kg … How could I do the same? Let’s forget the 70kg then… maybe 50kg? Well … I did go with 60kg. I thought I might as well try to do few reps each minute with the heavier weight. It did pay off.
Now Pull-ups. The exercise in which I purely suck. I grabbed orange and yellow band, even put the yellow band up. I still wanted to try without, so first round I started without any support.
I said myself to keep the reps down and concentrate on quality and not quantity.
I am happy to say, my effort did pay off. I kept the Clean and Jerks low – just 3 reps a minute and only did 5 pull-ups (no support!) another minute. I was able to do decent 5 pull-ups ever other minute in like 1 seconds so had almost 45 seconds to rest for the clean and jerks, which took me approx 35 seconds. This was not an easy exercise, but I think I pulled it off and I was extremely happy with the results.
Total: 3 / 5 (30 Clean and Jerks in 10 minutes, 50 pull-ups in 10 minutes)
Today only briefly:
I managed to go up to 70kg, but I had to drop it as I was doing pus-jerks instead of push-press. So I was doing happy 60kg.
As many rounds as possible in 5 minutes of:
15 KBS 32/24
15 Box Jumps
I love kettlebells. Anyway, I wanted to RX this, and I did. 32kg is quite heavy, but I did manage 3 full rounds of kettlebell swings plus added another 10 box jumps.
Total: 2 + 25
We have finished the day with Floor Wipers. This exercise alone was probably much harder than the main WOD. I struggled, and struggled, but did my best. A good one and I want to do more!
Just before our CrossFit session, we normally chat about different things and today few of the guys mentioned that it has been “QUITE COLD” as well as “F%@%ING COLD” today. I have checked just minutes before this conversation the outside temperature in my car and it said 24 degrees. So is 24 degree a cold? Apparently yes. This is Darwin, we live in the tropics, and 24 is bloody cold! Where are the jumpers?
40 OHS 40/30
20 OHS 40/30
10 OHS 40/30
This one was a very interesting one. I initially tried 30kg for the overhead squat, but our trainer Brendan told me to go with 35kg. There were much stronger guys in the gym than I am and they been told to go with 30kg. Go … figure. It was hard, specially the first round. I tried to maintain good condition through the T2B’s and I have done all of them properly and jumped on the rower for all 3 times.
Total time: 21:32
I like deadlifts, a very powerful weightlifting movement. And todays was the day:
3×5 is a lot, I started with 70kg, progressed through 100kg to 120kg and finished with 130kg. I have done 5x 130kg, which I consider to be pretty good. The fifth time I felt the weight, but still managed with fairly good technique.
As many rounds as possible in 7 minutes of:
9 Hang power snatch 50/30
30 Double unders
This was a lovely short WOD. For some reason, I could not do as nice hang power snatch as I wanted to. I only managed 2 full rounds plus 4.
From today, we are starting with extra core WOD’s, one for Monday, Wednesday and Friday. i think this is a very good idea, as a strong core means strong everything.
Front Plank 1 min
Left Plank 1min
Right Plank 1min
Super Man 1min
Hollow 1 min
Trust me, that wasn’t easy. By the end I was sweating as hell and realised that my core is in a very poor shape. I think everyone can try the above at home. It’s so easy … well, try it .. easy … HAHA
I believe everyone was very tired after yesterdays effort. We have started very light:
Hang Power Clean
My best effort was 70kg. Not bad, considering I felt like I must sleep…..
As many rounds as possible in 7 minutes of :
10 Bent Row 70/50
10 Sit ups
Bent Row is not an easy movement. You have to hold your back still and use your lats. I was using 50kg, which was plenty enough. First few rounds went ok, but from about 4th I felt the weight and could not do it as efficiently as in the beginning. I enjoyed the sit-ups fully.