Crossfit

10 minutes double under practice.
This was good, I got my timing back and the jump size correct

For time (15 minute cap)
100-80-60-40-20 double unders
50-40-30-20-10 air squats
25-20-15-10-5 push ups

I scaled the double unders to 75% of the reps and finished in 13:51

Air squats were hard, and push ups were too easy. I really enjoyed this workout though, I'm going to bookmark this for when I'm travelling next.

The back is better, but it's definitely not okay to squat and deadlift heavy. Since I have only 1 workout left of cycle 3, I think it's time to end this bulk. I'm going to run and pick crossfit sessions that seem doable until my back gets better. After that, I will start 5/3/1 again and pick a better template for a cut. I'm thinking 5s progression with boring but big.

Since I need some time to mentally prepare for a cut, I will try and eat around 2500 for a week, and then start it properly next week at 2300.

Get back when you set up DLs. You're forward. That's why it feels bad.

This may be a stupid question, but how exactly do I get back? I could get back in many ways, and some may be wrong.

I'm not sure, but we might have been through something like this before. Different cues work different for different people. Maybe I missed some of these or maybe you just forgot. Here are some setup/off the floor cues:

chest up
hips back as far as possible
long arms
push heels through the floor
back to the wall
brace core hard
pull the bar in with your lats

If you pay attention to your calves and low back, you'll feel them doing a lot of work when you're getting forward. If you get these cues right, you'll feel your hamstrings more and your low back and calves less.

Its very hard to do perfectly and very few people can pull this off, but when I am DLing at my best, I dont feel my low back doing any work when I DL heavy.

Thanks cha!

Run

6k run at 5:38 pace

Middle 4k was tempo at 5:15

Crossfit

4 Rounds:
3 Front Squats, straight into
6 Back Squats
Build weight each set
0:00, 2:00, 4:00, 6:00, 8:00
Weights not to exceed 50% 1RM of front squat

50, 55, 60, 60

This was too light, I have no idea why the program called for <50% of 1RM front squat.

Back squats hurt my back in the hole, front squats were perfectly fine.

15 minute AMRAP:
21 cal bike/row/ski
3 rounds of Cindy (1 round is 5 pull ups, 10 push ups, 15 air squats)
10 power snatch @52

2+1, scaled pull ups up to strict, snatches down to 30kg. This was another really fun workout. We've changed programming at our box and I'm really liking it so far. There isn't much strength, but who cares because I will be doing 531

Run

4k run at 6:14 pace. Easy/recovery run to get the miles in

Crossfit

15 minutes to find 1RM Hang Squat Clean

40x3
50x2
55
60
65
70
72.5
75f
75f
60
75f
75

For time (8 minute cap)
50 burpees
40 cal row/bike/ski
30 hang squat clean @52

Scaled the reps to 40/30/20 and the weight to 35. Finished in 7:32 (bike)

Technique was a bit off with my hang squat cleans. I wasn't keeping the bar close. All my failed attempts were me just doing a clean pull and not attempting to get under the bar. I wanted 80, so a bit disappointed.

9/2 - Muscle Up Seminar

An hour of muscle up drills and practice. The biggest takeaway was to keep my body tight and legs together while kipping. Then use hips

Run

12k run at 6:01 pace

Weekly distance: 22k

Crossfit

This was such a great workout. I scaled so much that I'm just going to post the version I did.

5 minute AMRAP:
21 cal row
21 thrusters @30kg
21 pull ups

*5 minutes rest

5 minute AMRAP:
15 cal row
15 thrusters @25kg
15 toes to bar

*5 minutes rest

5 minute AMRAP:
9 cal row
9 thrusters @20kg
9 pull ups

209 reps: 74+72+63

Run

5k recovery run at 6:25 pace

Crossfit

Tempo back squat
7 seconds down, 3 second pause

60x2
65x2x3
70x2

For time: (10 minute cap)
1-2-3-4-5-6-7-8-9-10
DB Front Squats @22.5
30 double unders after each round

Scaled it to 17.5kg and 20 double unders, and finished just after the time cap in 10:10

The back feels okay mostly, it hurts a bit after I have been sitting for a while. Once I'm moving and doing any exercise, it feels fine. I will start up 531 again this weekend and hope to maintain the gains I made during this slow cut, while increasing my cardio a lot

Run

5k run at 5:58 pace with 4x100m strides

531 - Bench Press

I started squatting, but stopped at 80kg, because the back hurt a bit in the hole. I could have powered through but I am being smart about it.

Bench Press
5x52.5
5x60
5x67.5
40x10x5

Pull ups
BWx6x7 (first 5 sets super setted with the last 5 sets of bench press)

Dips
45 total reps

Seated row
40x10
45x10x4

Run

13km run at 5:55 pace

Run totals for 2019:

Week 1: 8 (holiday)
Week 2: 16
Week 3: 18
Week 4: 18
Week 5: 19
Week 6: 22
Week 7: 23

The legs actually feel pretty good. I've taken a pretty conservative approach to increasing mileage and it seems to be working.

531 - OHP

Overhead Press
37.5x5
42.5x5
47.5x5
30x10x5

Weighted Pullups
10x5x3
10x3

My stupid gym doesn't have a belt for pull ups, so the limiting factor was the dumbbell slipping from my legs. That's why I stopped. I'm going to order one now.

Incline Bench
20sx10x3

One arm row
40 reps each side, myo reps

Dips and Curls

Crossfit

Tempo power snatch (10 minute EMOM)
4 seconds to just above knee, then go

35, 35, 35
40, 40, 40, 40, 40
42.5
45

13 minute AMRAP
25 double unders
5 power snatch @61
25 double unders
5 bar muscle ups

Scaled to 35kg and 2 muscle ups per round. 3+56

After class, I worked on muscle ups. I started jumping into them and they feel so much easier!



I need to work on keeping my feet together and delaying my arm bend

Run

6.5km run

Middle 4.5km tempo at 5:06 pace

Crossfit and 531 Bench Press

Tempo Back Squat (7 seconds down, 3 second hold at the bottom)
75x2
77.5x2
80x2
82.5x2
85x2

5 rounds for time (11 minute cap)
21 wall balls @9kg
60m KB farmers carry @24kg
9strict handstand pushups

Scaled to 20kg and 5 strict HSPU per round (used 1 abmat from rounds 2 to 4)

I did 4+8

Bench Press
50x5
55x5
62.5x5
40x10x5

Face pulls

Run

4.5km recovery run at 6:25 pace

Crossfit Open starts tomorrow! So excited

19.1

15 minute AMRAP:
19 wall balls
19 cal row

247 reps (6+19)

Pretty pleased with it. I paced it as close to perfect as possible. Broke up the wall balls 10+9 or 11+8. Rowed at 850/hour for the first 4 rounds, then as hard as possible (around 950) for the last 2.

The first 10 minutes were fine, the last 5 minutes were pain cave.

Crossfit Open History

Workout - percentile

17.1 - 4 (scaled to save my back)
17.2 - 25
17.3 - 26
17.4 - 22
17.5 - 29
2017 - 28

18.1 - 34
18.2a - 38
18.2b - 34
18.3 - 41
18.4 - 55
18.5 - 31
2018 - 45

There's still a lot of time left in 19.1, but it looks like I'm around 60th percentile, which would be my best result ever and in a workout that doesn't suit me (pure cardio and favours height).