19 November 2015 – Snatch The Wall

Strength
1×20 back squat (70kg)

WOD
21-18-15-12-9-6-3
Power Snatches (35,25)
Wallballs
Level 2- (30,20)
Level 1- (25,15)

Time: 16:13 (L2)

I don’t know if the indoor soccer is improving my cardio, or if I just paced this WOD correctly – but this went really well! Split the reps of 21 (10+11), 18(9+9), 15(8+7), 12(6+6), 9(6+3) and then just went all out on the last two rounds. I did take a few long breaks in between sets to catch my breath, but I felt in control and dictated the pace of the workout. Snatches weren’t that heavy (due to the weight) and I tried to focus on technique (toes and traps) with every rep. Even when I was fatigued, I just focused on the next number of reps, i recall saying seven, seven, seven at one point. Did all the broken up numbers unbroken – next step is to get the full numbers unbroken!

Post Wod Sweat Angel

Post Wod Sweat Angel

5 November 2015 – Built Tough

Warmup
Sled Push
6 x Sled Push & Pull (unweighted)
4 x Sled Push & Pull (+40kg)
2 x Sled Push & Pull (+60kg)

Strength
Dead Lift
1×8 65% (100kg)
1×6 75% (120kg)
1×4 85% (130kg)
1×4 90% (150kg -DNF)

WOD
30-20-10
Toes to Bar
KB Snatches (24,16)
Deadlifts (80,50)
Level 2- (16,12) (60,40)
Level 1- (12,8), (40,30)

Made the fortunate mistake of going to the 5am class the day after I did Grace(y) x 4 the previous night. Hands were ripped and back was tight, so this WOD went really slowly for me. T2B’s were gingerly done to avoid further rippage, and kettlebell swings were really light as my shoulders were shot. Deadlifts got better, with some great encouragement from the class, but didn’t even finish the Strength portion. A great WOD nonetheless. #MoneyInTheBank

Time: 23:52

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4 November 2015 – Grace(y) x 4

Warmup:

10 Side Kicks
10 Arm Side to Side
10 Passovers
10 Lung Twists

WOD:

2 Minutes Work || 30 sec rest
A Choice:

30 x 4 Clean & Jerk (50kg/30kg)

OR

30 x 4 Thrusters (40kg/20kg)

My choice:

Clean & Jerk (Rx)

The most clean and jerks I have ever done in a row. Holy crap. I think the pic below says it all. I eventually settled on a rhythm of 3-2 per minute (3 on the minute and 2 on the 30 second mark). That gave me a total of 10 per two minutes. The first round  was 15 per minute. Pacing was key with this WOD as it was basically a scaled Grace times FOUR. Felt good once I got into the rhythm, but it got really hard on the last couple rounds. Traps and side obliques are feeling it today. #TRexArms

Score: 10 rounds (F10)(Rx)

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2 November 2015 – Blackline

Joined the Elites at Crossfit Blackheath for a real burner of a WOD!

Warmup:
6 Minutes

Even Minutes: Skips
Odd Minutes: Jumping jacks

THEN

16 Round Tabata (20 sec on || 10 sec off)
Box Step Ups

WOD:
10 rounds AFAP

3 Push Press (40kg)20kg)
3 Deadlifts (40kg/20kg)
3 Burpee Over Bar

Time: 6:39

THEN

3 Minutes: Max Wall Balls (Score: 60)

3 Minutes: Max Double Unders (Score: 124)

3 Minutes: Max Jump Squats (Score: 80)

 

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29 October 2015 – Cleaning Up

Strength
1×20
Back squat (60kg)

Wod
AMRAP 20:
3 Power Cleans (pick your weight)
3 Front Squats
3 Push Jerks

Score: 10 rounds + 3 cleans + 3 squats (60kg)

A bit different to the WODs we’ve been usually doing – which might explain my relatively low score. Lost of strength under duress was the aim here – to be able to perform complex lifting movements even when fatigued. Push jerks kinda got easier the more I got used to this new grip, which involves holding the bar in the bottom of the palm instead of around the finger area. Cash out was incredible. Incredibly hard! Plank was okay – just that darn L-sit – I have mass respect for gymnasts that do this almost all the time.

Core cash out
Alternating Tabata
L-sit
Plank Hold

Eventually wanna get to this level of L-sit!

   


 

27 October 2015 – Obrigado

Warmup
EMOM 6

6 x 15m shuttlles
10 air squats
10 pushups

THEN

EMOM 2 (all the above within the minute)

Strength
Strict Press
1×8 65% (40kg)
1×8 70% (45kg)
1×6 80% (50kg)
1×6 85% (40kg)

I thought my strict press was 60kg, I guess I was wrong. What we also did was 5 strict pullups in between the sets of presses, which made them alot harder.

WOD
50 Double unders
25 Thrusters (40,30)
25 Pull-ups
Rest 3 Minutes
40 Double unders
20 Thrusters
20 Pull-ups
Rest 3 Minutes
30 Double unders
15 Thrusters
15 Pull-ups
Level 2- 35,25
Level 1- 30,15

Time: 22:36 (Rx)

That song by The Weeknd (Can’t Feel My Face) would be an appropriate soundtrack to this WOD. Except the lyrics will change to Can’t Feel my Legs. Managed to get the last round of 15 thrusters unbroken (what?!) thanks to Nuno (Obrigado!) – but couldn’t feel my legs afterwards. Not in a life threatening way – just in a redline WOD kinda way. Thrusters felt light after the strict presses as well as those heavy thrusters last week. Did 10-10-5, 10-6-4, 15 for the rounds respectively. And pull-ups seemed to get better even though my grip on my right hand was suffering. I spilt them up into 5s but broke them down to 3s and 2s the more tired I got. Definitely need to work on my grip strength. I was proper knackered afterwards, but it definitely felt like a #LevelUp in terms of my fitness. 😀

 

23 October 2015 – Box|Ball|Row

No strength today
Warm up, do the wod and then work on goats or movements you want to get with remaining time.

Skill
Wall ball 2 for 1

WOD
4 Rounds
10 Box Jump Overs
15 Wallballs
20 90 degree Body Rows
Rest 2 Minutes

Time: 14:23

Nice little burner for a Friday – Not much strength needed, just lots of stamina, especially for the rows. The first two movements get you nice and metabolic as they are compound movements, and then you have the arm + back burner that is the row.

22 October 2015 – Heavy Thrust

Strength
Bench Press
1×10 60% (40kg)
1×8 70% (40kg)
1×6 75% (50kg)
1×4 80% (50kg)

WOD
Complete the following for time:
9 Thrusters (50,35)
9 Pull-ups
400m Run
12 Thrusters
12 Pull-ups
200m Run
15 Thrusters
15 Pull-ups
100m Run
* 15 minute time cap
* 13 minute time cap (intermediate)
* 10 minute time cap (advanced)

Time: 11:56 (Rx)

What a tough workout – WOW.

The thrusters felt good for the first few rounds but it really forced you to focus on technique in the next few rounds especially on the round of 12. My grip suffered in the third round of pull-ups and was reduced to two at a time. The run was okay, got a fairly good pace on each one. Pull-ups were also feeling good, even though the grip was going – I could feel it in the core especially at the top of the pull. 

Cash out was WOW as well. 😵😅

Ca$h Out:

20 Strict Toes-To-Bar
20 Weighted Sit-Ups (10kg med ball)
20 Weighted Russian Twists (10kg med ball)
1 minute L-sit hold (accumulated)