and poor Mike Burgener walking around having to OK some of the most illegal snatch lifts you'll ever see

so much gymnastics on day 1 of the Games

Crossfit - Warwick

Metcon
3 x AMRAP 6
3 Bar Muscle Ups
9 Hand Release Push Ups
18 Plate Ground to Overhead, 20kg

- Rest 1:30 between rounds -

8+1

----------------------------

I most likely broke up with my girlfriend of 4 years. It was the single most difficult thing I had to do. I packed a suitcase and boarded a train with my dog to a friend's house and will be staying here until she finds a place to live. I convinced this friend to try crossfit a year ago and he still loves it, so the exercise continues.

The gym is huge and the coaching was good. The first half was muscle up technique. I managed to keep muscle ups unbroken, but it became hard. Everything was upper body and grippy.

Sorry to hear that, man, but staying with your buddy sounds like a good idea to soften the blow.

Good luck, sounds like a tough situation

That’s no good mate. I’m sure it’ll work out for the best in the long run but probably pretty unpleasant right now

Crosssfit - Warwick

In teams of 2:
80 Single Arm Devils Press, 22.5kg
80 Lunges, 22.5kg
400m run
60 Single Arm Devils Press, 22.5kg
60 Lunges, 22.5kg
400m run
40 Single Arm Devils Press, 22.5kg
40 Lunges, 22.5kg
400m run
20 Single Arm Devils Press, 22.5kg
20 Lunges, 22.5kg
400m run

When one person is doing devils press, the other does a plank
When one person is doing lunges, the other does a wall sit

Used 17.5kg DB and got capped (idk what the time cap was) after the 40 lunges

-------------------------------------

Thanks guys, it is really hard now, but I know it is for the best long term.

Today was pure evil. I am not planning anything. I am counting just showing up and doing exercise at whatever intensity as a win.

Crossfit - Warwick

AMRAP 12:
12 Chest to Bar Pull ups
36 Double Unders
100m run

- Rest 2 minutes

AMRAP 6:
6 Pull ups
18 Double Unders
50m run

4+6, 4+6

------------------------------------

Ok. Tough.

Crossfit - Warwick

Gymnastics
8 minute EMOM:
1 - 40s hollow hold on the wall
2 - 3-5 deficit strict handstand push ups

did 3,3,3,2 HSPU on a parallette with a 20kg plate and an abmat to reduce the deficit

Metcon
For time: (18 minute cap)
50 burpees
- then -
8 rounds of:
5 Handstand push ups
7 Back squats, 52.5kg
- then -
50 burpees

17:58 - 7 rounds of the middle bit, 4 HSPU per round, 50kg squats

---------------------------------

3 hard days in a row, I am training like an idiot. It was my first time doing deficit HSPU, so that was cool. It was a pretty decent deficit as well - the parallettes were high! The metcon was hard. It was my first time doing back squats in a year as well. Why not with the light weight?

The gym is on a gymnastics cycle, which is a bit annoying. But the programming seems fine.

Crossfit - Warwick

Weightlifting
12 minutes to build to a 3 rep TNG power clean

80x3, 82.5x3, 85x3

Metcon
24 minute EMOM, alternating between
1 - 1 Power Clean @ 3 rep max weight, 4 box jumps, 12 American KBS @ 24kg
2 - max cal machine
3 - rest

60 cal bike - easy pace

-------------------------------

Really fun day. 85x3 was close to a max, but touch n go is just weird and FPS. I loved the heavy cleans in a metcon though. Doing 85 8 times when tired is nice and something new. I took it quite easy on the bike as is this my 4th day in a row. I also really want to go home.

The 'most likely' seems a little weird here, but sorry to hear it. On the bright side, you're fit AF, young, and seem reasonably well off. You'll be fine once you get over the initial pain, which of course may take some time.

Crossfit - Warwick

Metcon
Annie: (10 minute cap)
50-40-30-20-10
Double Unders
Sit-ups

- rest 2 minutes (and more if you finish under 10 minutes)

Karen: (12 minute cap)
150 wall balls

7:04, 9:30 (120 WBs)

---------------------------------

More cardio, not much strength. I can't be bothered to look but I think I was 1 second slower in Annie than my PR. It was ridiculously hot though. I then just scaled down to 120 wall balls to not kill myself.

Thanks melk. The most likely is because this is a relationship involving emotions and isn't black and white. But it seems to be 99% done now. I am going back on Monday or Tuesday and she will have moved out.

Good job. It sucks but ending a relationship sooner rather than later is for the best.

You could have done my technique, which is to wait (for another half decade or so) until there is so much resentment and disdain built up that everyone is just relieved that it is over.

What’s the Matt Damon quote in the Departed about the Irish staying unhappy in. Relationship for life?

"One of us had to die. With me, it tends to be the other guy."

?

"I'm ****ing Irish, I'll deal with something being wrong for the rest of my life."

Crossfit

Metcon
AMRAP 20:
20 Renegade Rows, 2x15kg DBs (1 rep is 1 push up + 1 row each arm)
15 Toes to bar
10 Push Jerks, 70kg

4 rounds - 12.5kg DBs, 50kg jerks

Some tricep stuff, curls, and planks for accessories

------------------------------

Cool.

Thanks, I think I was too late to do it, but certainly a lot better than a decade later.

Crossfit

Gymnastics
Max Strict Pull-ups: 17 (PR by 2!)

Metcon
3 Rounds For Time:
500 Meter Row
400 Meter Run

Rest 3 Minutes Between Rounds.

18:20

------------------------------------

I am back home and have stumbled onto testing week. After I failed my 18th rep, the coach told me that he forgot to tell me to just hang for the bar for a long time if I KNOW I am going to fail the next rep. Makes sense. So a couple of kgs heavier, 2 reps more, and I probably did strict pull-ups once a month on average. Crossfit can work.

The metcon was nice. I went at probably 85%. The row averaged around 1:54 and the run was similar plus transitions. All my rounds were around 4:07 and consistent.

I had a recording fail, but I'll post the video anyway. Seems like my legs are swinging a bit, idk if legit or not, but it doesn't seem like I am using any momentum from it.

Looks strict enough for me; nice work on the PR - not sure what I'm good for right now, but given 17 definitely isn't it, that's one more thing in your log for me to shoot for.

I can't clearly see the chin over bar for those reps (bad camera angle even though they probably okay). Sorry, NO LIFT for the whiteboard.

Crossfit

Strength
1RM Front Squat

110, 110 (easy RPE)

Metcon
15 Minutes For Total Reps:
5 Minute Bike Calories
4 Minute Air Squats
3 Minute Double Unders
2 Minute Toes to Bar
1 Minute Burpee to Target

311 - 62, 100, 105, 30, 14

----------------------------------

My back forever feels tweaky. It is never as sore as it was before, but it feels a bit off at various times during the day including today during the lighter sets. I just did 2 easier singles below my 1RM of 120 and they felt solid enough. It might just all be in my head, idk. I do need to start doing my back exercises again though.

The metcon was ok. I had a lot of WIM and hit my mini targets for all the rounds except the double unders where I just gave up.

Thanks, Monte!

You're going soft in your old age.

Crossfit

Metcon
5 Rounds For Time [35 Minute Cap]:
40/30 Calorie Row
3 Rope Climbs (15')
20 Double Dumbbell Deadlifts
100 Meter Farmers Carry

Dumbbells: (22.5/15kgs)

34:10 - 3x(3 strict PU + 3 strict K2E) in R1, 9 strict PU in R2, 6 strict PU in R3-5, 20kg DBs, Farmers Carry - 100m, 100m, 80m, 80m, 100m

-----------------------------

Big fail on scaling and taking it easy as you can see by my on the fly scaling. Anything grippy is a weakness of mine and I underperform relative to where I should be. This was very, very grippy.

Crossfit

Strength
1RM Overhead Press:

60, 65, 68.5 (0.5kg PR!)

Metcon
AMRAP 20:
400 Meter Run
Max Unbroken Strict Press (60% 1RM)

*Score = Total Strict Press

50 reps - 41kg (13,9,7,7,7,7)

-----------------------------------

I am grinding my way towards a 70kg OHP. I think I weigh 73-74 now. I loved the metcon as well - got in some running and 50 OHP at 41kg. I made sure my rounds were in 3:20 and ran quite slowly. It is more like 475m with stairs and walking in and out of the gym.

Crossfit - Open Gym

Snatch: 50x3x4 (failed 2nd rep in one abandoned set)
Bench Press: 62.5x8, 67.5x6, 75x4, 80x2, 75x4, 67.5x6, 62.5x8
Deadlift: 100

--------------------------

One of the shitter sessions. Snatches were ok - not good, not bad. It was highly predictable after not snatching for 3 weeks. I added 2.5kg to this rep scheme from 3 weeks ago to my bench press. Cool.

Deadlifts, blah. My back pain has been completely different now for a few months. In the past - I would only feel it during hingy and squatty metcons and nowhere else. My back would feel completely fine and then a tweak. Now - I never feel it anywhere while exercising except for heavy deadlifts when it feels extremely tweaky. But, I feel it all the time after waking up. I feel it at random times after I have been sitting for a while. This is completely new and so deflating. The timing seems to coincide with me moving houses and having a new mattress, so I'm going to try and change that and see if it helps. I ordered a mattress topper since the new mattress is harder than the old one. If that doesn't work in a couple of months then I will get a new mattress. I did 1 rep at 100 and I am pretty sure I was >50% to tweak it if I did a set of 5. At least I am learning to control myself.

Do you have access to a decent sports based PT? Finding root cause of the issue (May not be low back, but hips/hamstrings/psoas-hip flexor) will be huge to progress. Low backs often take abuse/work too hard due to deficiency elsewhere. While throwing darts to figure it out can help, path is often faster with a good PT. I’ve been there.

Non PT advice that worked for me: couch stretches and scorpion stretches as part of your daily routine. Tight hip flexors get in a tug of war with back muscles over time - sitting (esp in certain chairs) and in the mornings are worst times for my back. Some movement and a couple stretches now make things good. Not always the case.