17.4 – The Return of 16.4

 

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 135 lb.
55 wall-ball shots, 20-lb. ball to 9-ft. target
55-calorie row
55 hand-release push-ups

2016 score: 207 reps

2017 score: 209 reps

To be honest, I didn’t feel like I prepared enough to beat my score, so I’m quite happy that I did beat it, even if it was 2 reps. I haven’t been working out as regularly as I would like so I was surprised at my calmness throughout each stage of the workout. The dead lifts were relatively easy at 60kg (I think last year I was coming back from a hammy injury so took it slow on that portion). I split the wall balls up into 7-8-7- and then 10s, ending off with a 5. Enter the Jelly legs walking to the rower. The one rower didn’t work so that cut into a bit of my time, I had to jump onto another one after about 20 seconds. I tried to keep my pace above 1000 cal/hour (I know last year I was pushing 1200 cal/hour but was still cardio fit from the indoor soccer before I got injured). Got a bit tired and dropped to 900 cal/hour but picked up the pace towards the end in order to have as much time for those dreaded pushups – my worst movement. My tie break score was 08:56 leaving me with around 4 minutes to get those 55 pushups . Chest failed around halfway through so was forced into singles towards the end. Couldnt feel my arms afterwards but was happy with my effort. I suspect a repeat for 17.5, perhaps 16.5 or 15.5. Looking forward to the last one!

Score: 209 reps – s

 

Image result for WORKOUT 17.4

Advertisements

12 September 2016 – WeightLift(ed)

Yup. Its been forever. I have been training though, just not blogging about it.

Alot has happened since my last post. Had some good goals set, which included getting a sub 25 on the 5km.Managed to achieve that in the dead of winter which was pretty cool. But after that, kinda fell off the wagon and lost a bit of that fitness. That regression caused other goal related activities to suffer. Which wasn’t great.

I’ve realized that this is a really important part of my goal setting (motivation) process so it needs to be done again. Here’s what went down.

@ 50 kg

5 min EMOM
3 Deadlift
2 Power Clean
1 Front Squat

10 min EMOM
4 Deadlift
3 Power Clean
2 Front Squat

10 min EMOM (added 5kg = 55kg)
4 Deadlift
2 Hang Squat Clean

THEN

@ 40kg

3 Rounds:
Max Strict Press
Max Push Press
3 Split Jerk

So the aim of this exercise was to fatigue the shoulders, to give the illusion that you’re split jerking a heavy weight when you’re actually not. It really does feel like it’s super heavy. So it’s great for getting the body ready for heavier weights going forward.

After the 1st round you really feel it.

Round 1:
5 strict press
5 push press

Round 2:
5 strict press
5 push press

Round 3:
4 strict press
4 push press

Really effective workout. Posture has improved drastically as well since then.

7 January 2016 – Heat Wave Thursday

Warmup

2 rounds:

1 lap run

10 Ground To Overhead (with plate)

10 Toe Touch Back Bend

10 Lying Twists

10 Bike Situps

 

Core Work:

Deadlift 

8 minute EMOM

3 reps @ 40%

30 second Bridge

Focus on perfect form – shoulders back and driving with the heals

 

Option: Goat Work

Work on weaknesses

Option: WOD

“For Those Who Dare”

21-15-9

Goblet Squat (24 kg KB)

Sumo Deadlift High Pull (24 kg KB)

Double Unders

Pull Ups

Time: 13:31  (Rx)

  

9 December 2015 – Strength Of A Wolf

Officially a wolf – signed up for Crossfit Wanderers. Awoooh! Excited for this new chapter of learning and growing 🙂

Warmup:
Oly Warmup
6 reps
2 rounds

Deadlift
Straight Leg Deadlift
Bent Over Row
2nd Pull
Upright Row
Front Squat
Press

1 lap run

Strength

Deadlift + Power Clean + Front Squat

10 + 3 + 3 @ 50% (35kg)

7 + 2 + 3 @ 60% (40kg)

4 + 4 + 3 @ 70% (45kg)

2 + 2 + 3 @70% (50kg)

1 + 1 + 2 @ 80% (60kg)

 

Burpees + Push Press + Pushups

14 + 5 + 5 @50% (30kg)

12 + 4 + 6 @60% (40kg)

10 + 3 + 7 @70% (50kg)

10 + 2 + 7 @70% (50kg)

10 + 1 + 7 @70% (50kg)

THEN

EMOM
6 minutes

7 Front Squat (80kg/60kg) (I did this @ 60kg)
70 Double Unders
7 – 10 strict pullups (Couldn’t even manage 3 in a row)

3 December 2015 – Usain Bolting

Warmup
3 rounds
150m Rowling
2 squat penalty for every metre over/under
10 under to overhead
10 lying twist

Strength
10 minute EMOM
ODD: 15 Pelvic Raises + Max Bike Situps
EVEN: 8 Deadlifts (60kg)

WOD
For Time

“Usain Bolt”

Row 600m
Run 400m
200 Double Unders
50 Hollow Rocks
Time: 13:30 (Rx)

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

IMG_6432

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)

 

IMG_6364