My stomach needed this today. Lately I’ve felt that I’m losing my mid ab strength, whilst the lower portion was getting stronger. The mid section certainly worked today though! I also found out that I really suck at Supermans LOL!
Take percentages based off 90% of your 1 RM (90% of 160kg = 144kg)
70% x 3 (100kg)
80% x 3 (115kg)
90% x 3 (130kg)
90% x AMRAP to “not failure”. Leave one or two in the tank (130kg x 5 reps)
3 rounds for time of:
Run 800 meters
* advanced can do hollow rocks or V-Ups instead of sit ups
Time: 27:05 (did the situps)
Take percentages based off 90% of your 1 RM (60kg/132lbs)
70% x 3 (40kg/88lbs)
80% x 3 (60kg/132lbs)
90% x 3 (62kg/136lbs)
90% x AMRAP to “not failure”. Leave one or two in the tank (62lbs/136lbs) x 5 reps
Then, for time:
Man-maker: with dumbbells in hands, do push up, left dumbbell row, push up, right dumbbell row, bottom up squat, db power clean, then db press or push press or push jerk.
Time: 17:25 (20kg/44lbs dumbells)
My first real run since the Soweto Marathon (I did the half) in November last year. My calves are understandably sore, but need to get some road time in before Warrior Race on the 31st! Eek!
A 10k this weekend is in order then.
I could feel my form suffering in the latter stages as well as the build up of lactic acid between each round. Need to work on my core. It seems like the bottom half of my stomach muscles are getting more tight than the top half. So weird. Must be all the deadlifts haha.
Take percentages based off 90% of your 1 RM (90% of 160 = 144)
65% x 5 – 95kg/209lbs
75% x 5 – 110kg/242lbs
85% x 5 – 122kg/269lbs
85% x AMRAP – 122kg/269lbs – 10 reps
4 Rounds each for time of:
800 meter run
rest 3 minutes after each run
Total time: 21:19
Average 800m time = 21:19 – REST TIME (3 x 3 minutes = 9 minutes) = 12:19 = 739 seconds / 4 = 184.75 seconds = 3 minutes
Max Bench Press. I don’t even know what mine is 😐
Its a serious weak point that I need to work on though, and it doesn’t help that I have the longest limbs on earth.
I did the following:
Take percentages based off 90% of your 1 RM
65% x 5 @ 40kg/88lbs
75% x 5 @ 50kg/110lbs
85% x 5 @ 60kg/132lbs
85% x till failure @ 60kg/132lbs (3 reps)
6 Power Snatches (60,45)
30 Double Unders
Rest 1 Minute
Level 3 (50,35), 1 MUP
Level 2 (40,25), 20 Double Unders, 9 Pullups and 9 Ring Dips
Level 1 (30,15), 80 SINGLES, 4 Rounds, 9 Pullups and 9 Dips
I did the WOD with a 50kg/110lbs barbell and 3 assisted bar muscle ups every round (a combo of L2 & L3). I can feel myself getting more comfy with 50kg in the snatch, though my form suffered a bit at the end (wasn’t using my hips enough). Also got 30 Double Unders in a row in 2 of the 7 rounds! Win! It takes alot of concentration to keep that rhythm for an extended time, but I’m getting there 😉
PR on my Front Squat! Yes!
I’ve never gone heavier than 100kg/220lbs before and had always had a PR of 90kg/198lbs (always failed on 100), and today I got 105kg/231lbs!
1 RM Front Squat
Teams of 2, AMRAP 20:
36 Lateral Barbell Burpees
36 Chest to Bar Pull-Ups
36 Power Snatches (50,30)
*you can divide reps between partners however you like
Score: 2 rounds (Rx) with partner. (Split all reps up equally)
Got a deadlift PR today! Wooo!
My previous best was 155kg/342lbs at Crossfit Durbs last year and got to 160kg/353lbs this morning! Attempted 170kg/375lbs but didn’t even get off the ground :|. Amazing what a difference 10kg makes…
We then deloaded to 65% of our 1RM (105kg/231lbs) for the EMOM workout/warmup. It was a WOD in itself, and I finally strung together 20 double unders in a row!
The main WOD was short, but painful – After all those deadlifts and jumping on the double unders your legs are so heavy and you’re constantly mindful of hitting that box on every jump. Similarly, the 32kg kettlebell requires you to use your hips to get that weight overhead. More pain. I was glad when I finished though.
All in all, a great morning WOD!
1 RM Deadlift
On the Minute x 8 minutes
Odd Minutes – 7 Deadlifts (65% of 1 RM)
Even Minutes – 50 Double-Unders
Box Jump Overs
Kettlebell Swings (American)(32,24)
Level 2 (24,16)
Level 1 (16,12)
Time: 08:40 (Rx)
Today’s WOD was a sprint. Strategy was key.
The goal was to amass as many burpees as possible once you’ve completed a set of work. I like that you have to earn the right to do the burpees, in a way. Do the DB snatches, lunges and power wheels as fast as possible to have as much time to get your burpees out. And because there’s a 90 second rest period between rounds, you can go all out every round. I used the 15kg DB by the way.
I also got a PB on my back squat!
Back Squat 1 Rep Max
Each Round is 3 minutes:
Complete AFAP 1 X through:
24 alternate db snatch (left snatch, then right, then left etc) (15,10)
16 alternating weighted lunge steps (same weight)
10 Power wheel knees to elbows
With remaining time – AMRAP Burpees
*score = total burpees from each round
Rest 90 seconds b/t rounds
** Advanced use (20,15 DB’s)
Score: 27 burpees (8 + 6 + 4 + 5 + 4)
I like deadlifts.
It’s become one of my favorite movements of this sport.
I always do a little backflip in my chest when I see that the WOD has deadlifts in it. 🙂
Started off with a Bear Complex. Did the first 5 at 40kg/88lbs and the next 5 at 45kg/99lbs
The actual WOD was enjoyable, the nice part is that it always gets easier. I substituted the double unders for singles as I don’t have them down yet. So for the round of 10 I did 100 singles and went down the rep scheme accordingly (Singles = Deadlift Reps x 10)
EMOM 10 minutes
1 Bear Complex
-Shoulder to Overhead
-Shoulder to Overhead
Double Unders x5 (50,45,40,35.)
Level 3 (90kg,60kg)
Level 2 (80kg,50kg)
Level 1 (60kg,40kg)
Time: 14:12 (Rx)
First proper session of the year! Yes! Our 5am group had a choice to pick from the benchmark WODs as the online one hadn’t been posted yet. And we chose… Fran.
I think we all regretted that decision during the round of 15 later on! I have only done this workout once before, at Crossfit Durbs in September and got a time of 11:08.
Started off with a 1RM Max thruster to get loose, managed to work my way up to 70kg (155lbs) before failing on 75kg (165lbs). At least it would make the Thrusters in the WOD light.
The thrusters started off okay. I broke up the first round into 10 and 11, second round into 5’s and the third round into 3’s. Pull-ups were either in sets of 5 or 3 depending on how my rhythm was. Felt a lot more comfortable on the pull up bar as well, maybe the break helped it 🙂
Next goal is a sub-10 minute Fran!
Thrusters (45kg/99 lbs)
Went to Virgin Active, browsed around for a workout on crossfit.com and found this gem. It was posted on Christmas Day and was the perfect thing to get back into the swing of things after a two-week break from Crossfit. Basic movements at high intensity. Yes please. Ended up scaling the push ups after round 1 from 24 to 15 😦 as I would have been there all day. I walked like a cowboy for the rest of the weekend hehe
6 rounds for time of:
24 walking-lunge steps
Run 400 meters
Time: 42 minutes (didn’t really time myself, just looked at the wall clock before and after the WOD)