Crossfit

Metcon
-0:00-4:00-
800m Run

-4:00-8:00-
Heavy Double Power Snatch

-8:00-12:00-
800m Run

55, 60, 62.5f (failed the 2nd)

Accessory
Bulgarian Split Squat: 10sx10x3
Plate Front Raise: 15x10x3

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I'm just going head first into heavy weightlifting, just to see where I'm at. My snatch form is probably the worst it's been. It's time to start grinding weightlifting again. I'm down to 75.5kg now from 78.5. I have been trading crypto every waking hour for a month (more than before) and just don't have the time to be hungry.

Crossfit

Metcon
40 Min (Zone 2 Pace)

Buy In: 1 mile run

AMRAP in remaining time:
1,000m Row/Ski
100ft Dual Kettlebell Overhead Carry, 2x20kg
2,000m Bike Erg
30 Sec Supinated Passive Hang

Did 3 rounds in 42:33 - row/ski, row/bike, row/bike

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Zone 2 in crossfit! I love it. Althoguh I think I was the only one going at an easy pace.

Open Gym + Crossfit

Strength
Front Squat: 80x5, 90x5, 100x5

Metcon
2x800m Run
-rest 2:00 after each set-
-into-
3 Sets:
20 Pull-ups
40 Push-ups
60 Air Squats
-rest 2:00 between sets-

32:10 - (3:33, 3:25) --- (4:53, 5:48, 6:28)

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One of the harder sessions. I think the combination of going in the afternoon (the heat), cycling there, extra front squats, just killed me. I still hung on pretty well. The runs were decent and the last set in 6:28 isn't the worst. It's Murph next week and I think I'm going to do it unpartitioned for the first time. Anything under an hour is fine.

100x5 front squats were really heavy. I am not at my strongest. The week off + losing a bit of weight will do that.

Crossfit

Metcon
6 rounds:
12 Calorie Air Bike
12 Overhead Squats, 35kg

7:43 - C2 bike, 25kg

Accessory
4 sets:
15 Strict Toes to Bar
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
:30 sec Side Plank on Forearm (each side)

*Rest 2:00 b/t sets

Toes to bar - 10,8,8,8
OH carries - 17.5, 17.5, 20, 20

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LOVED today. I had 30kg on the bar and changed last minute to 25 and it was subtle, but made all the difference. This was meant to be a 7-9 minute sprint and was meant to feel like a 2k row. If I had gone 30 or even 35, I would have biked slowly to recover a bit more for the squats and it wouldn't have felt like a 2k row. But going lighter meant I pushed the pace on the bike, and I hit the stimulus. And less wear and tear on the body. Round times were 1:04, 1:13, 1:20, 1:23, 1:21, 1:19.

Grace tomorrow, Murph on Monday. Training is going well, diet is going well. Work is going well. Relationship is going well. It is a start contrast to a year ago which was the lowest point in my life. I hope I didn't just jinx it.

Crossfit

Weightlifting
Build to a heavy Power Clean: 90, 95, 100 (=PB)
Hang Muscle Cleans: 40x8x3 (sandbagged this to get ready for Grace)

Metcon - Grace
For time:
30 Clean and Jerks, 61kg

4:28 with 55kg

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Pretty amazing. Training is going so well. 100 power clean was pretty comfortable. I dabbled with doing Grace Rx, but decided to go heavier and faster than last time. I paced it pretty well and almost overpaced it. I did 3/3/3/3/3/3/3/3/1/1/2/2. Not being able to drop the bar was again a massive headache. I think I could do this same time with 30 singles at 61kg.

Congrats re the pr and it looks like you had more in you

Re Grace, I can’t imagine how annoying it would be not to be able to dump the bar. iirc my pr attempts I would touch and go about 10-11 reps and then a short rest, do a few doubles and then singles all the way with a dump and re-set. It’s only really the grip and forearms that are a problem with doing a load of touch and go to start it off

It’s such a fun wod though. Probably my favourite

Your footwork on power cleans looks a lot better from that angle. Looks like you're doing less starfishing on the catch.

Thanks! And yeah it's a ballache. Grace is shooting up my list of favourite benchmarks as well. I really think I could do it in 4 minutes with 30 singles.. might have to make the trek to our other location to try it out.

Unfortunately, it is the angle. I was starfishing a lot

Crossfit

Strength
Overhead Press: Build to a heavy single

60, 65, 70

Metcon
AMRAP 18:
6-4-2
Bench Press, 82.5kg
12-8-4
Ring Rows

7+6 - 50kg

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Lose weight, OHP goes down. PR is 72.5. I wish I got this rep on video. It was a 10 second grinder. Metcon was cool, I feel pumped now. I went a bit lighter to get more reps in. Light weightlifting tomorrow and then unpartitioned Murph for the first time on Monday! 55 minutes would be cool, but I'll take anything under an hour.

Weightlifting

5 Strict Snatch Press Behind The Neck + 3 Tempo Overhead Squat: 20, 20, 30, 30

3 Position Snatch (High Hang, Hang, Floor): 30, 35, 5-7 sets at 40

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It's nice to be weightlifting again. My overhead mobility has gone down the drain. Every rep of a snatch was a fight. I hope it just comes back as I snatch more. Rest day tomorrow, then Murph on Monday. I am dabbling with the idea of doing a very unsexy 50 sets of 2 or 100 singles for pull-ups.

Whatever keeps you moving for Murph - no shame in 2-4-6 or maybe 3-6-9 (what I am trying for half Murph, goal sub 20 minutes…my shoulder can’t handle the volume of full Murph now). Good luck!