Crossfit

Strength
Front Squat: 95x3x3, 97x5x3, 100x3 (low RPE)

Metcon
For Time:
500-400-300-200-100m
Row
50-40-30-20-10
Air Squats

9:35

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Squats were easy enough. I completely gamed the metcon. I rowed slower than everyone else (2:00 pace) and air squatted like a madman (1 a second). 2/15 on the whiteboard, which never happens in a low skill, low weight metcon.

Crossfit

Metcon 1
EMOM 10: 5 touch and go clean and jerks

20, 40, 40, 40, 40, 40, 45, 40, 40, 40

Metcon 2
3 rounds for time: (16 minute cap)
20 Handstand Push Ups
30 Toes to Bar
40 Front Rack Alternating Lunges (43/20)

15:31 - 14 HSPU, 21 TTB, 28 lunges (30kg)

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3/25 yesterday for whoever logged their scores. Today was HARD. The timecap was extremely aggressive. HSPU were 9+5, 5+5+4, 5+4+4+1 and were the easiest part. Toes to bar were 6+5+5+5 for 2 rounds and 6+5+5+singles for the last round. Lunges were 18+10. The limiting factor was cardio. I red lined after 2 rounds. Round times were 4:03, 5:18, and 6:09. I NEED TO PACE BETTER. If I go hard tomorrow, someone please shout at me.

Non fitness stuff - I got a new gaming laptop even though I don't play games, and a curved 49 inch monitor. I cannot believe I was trading at home with an archaic setup for so long.

That is a big ass monitor, nice! For work I use 2 x 24" monitors plus a laptop screen and like the separation for different pieces of software (and because I am an old and seemingly don't realize that large screens can be split). More and/or bigger would be useful. What type of laptop?

I actually have 2x49" monitors at the office, but I didn't have to pay for that. They are well worth it. And yeah, the screens can be split, ha!

I got this - ASUS Zenbook Pro Duo 15 Intel Core i9-11900H 32GB 1TB SSD GeForce RTX 3060 15.6 Inch Windows 11 Home Laptop

Crossfit

Strength
Bench Press: 1RM

80, 85, 90 (2kg PR!), 92.5f

Metcon
For time: (15 minute cap)
100/80 Calorie Assault Bike
*Every minute on the minute (Including 0:00) perform 5 Burpee to Plate (5kg)

96 calories in 15 minutes

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I was planning on ending at 90, so I did it with a minute to spare and it went up quite easily! I rested 90 seconds or so and tried 92.5 and it went up half way. I think I have it in me if I skip 90 and take a longer rest! The next goal has to be 95. This is low hanging fruit.

I stayed disciplined and went at a moderate pace on the metcon. I burpeed fast and biked slow. I will go for an easy run later to take a break from the nightmare that is crypto taxes (3800 transactions to sort through).

Nice, they pack a lot of specs into those laptops these days. Congrats on the red too!

Crossfit

Metcon - Open 12.4
AMRAP 12 minutes:
150 Wall Balls 20/14lbs (9/6.4kg)
90 Double-unders
30 Ring Muscle-Ups

242 reps (2 ring muscle ups)

Strength
Overhead Press: 40x10, 42.5x10, 40x10

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That was a lot of fun. Our gym has a slightly lower than 10 foot ceiling, so it is technically not Rx. My Karen PR in my gym with a low ceiling was 8:40 years and years ago. Today was a controlled 8:34, without getting my HR too high. I did 25 sets of 6. The double unders took 2:48 and my shoulders were fried. I did 2 ring muscle ups in the last 40 seconds and failed a 3rd. I should have relaxed a bit more during the double unders and could have done them faster.

The accessory work was handstand holds, but I just did OHP. Brutal after the metcon.

Thanks! I unfortunately got a faulty monitor, so I might just send it back and save the money. I have 2x30 inch ones now anyway, so it will do.

Run

7.1k in 43 minutes (easy pace)

Crossfit

Strength
Deadlift: 5x5@65%

105x5x5

Metcon
2 rounds for time: (18 minute cap)
12 Devils Press (22.5/15kg)
50 Double Unders
8 Devils Press (22.5/15kg)
50 Double Unders
4 Devils Press (22.5/15kg)
50 Double Unders
-rest 2 minutes between sets-

16:52 - 7:15, 7:37 - R1 (17.5s, 40 DUs), R2 (15s, 30 DUs)

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Deadlifts are 100% pain free. My back seems to be fine. I will continue to not go for maximal sets though and build smartly.

I scaled the metcon all wrong. My double unders are so bad when there is no rest for my grip. I need to work on it a bit before the Open.

Crossfit

Strength
Front Squat: 5x5@65%

85x5x5 (70%)

Metcon
For time: (12 minute cap)
50/40 Calorie Assualt Bike
50 Pull-ups
50/40 Calorie Assault Bike

8:41 - 400m run instead of bike

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

Squats felt good. Pull-ups were 8x5 then 4,2,1,1,1,1. Runs were around 1:40 and pull-ups took 4:26

Crossfit

Strength
Bench Press: 5x5@65%

70x5x5 (77%)

Metcon
For Time: (16 minute time cap)
75 Burpee Box Jump Overs (24”/20”)
Every 2 minutes (including 0:00), perform 5 Front Squats (61/43kg)

11:37

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Bench Presses were low RPE. I think I have 95kg in me. The metcon was just brutal. I wanted to finish in 5 rounds, but waved the white flag in round 3. Reps were 15-15-13-10-10-12. I could have done sub 10 if I really, really wanted to go to a dark place. I'll save it for the Open. Easy run later today.

Run

28 minute easy run, 4.3km maybe?

IDK why I'm running slower now compared to before. It was even downhill. I might just be a bit tired overall.

Crossfit

Metcon - Open 14.4
14 minute AMRAP:
60 Calorie Row
50 Toes-To-Bar
40 Wallballs 20/14lbs (9/6.4kg)
30 Cleans 135/95lbs (61.2/43.1kg)
20 Muscle-ups

149 reps - 50/40/30/20/10, 50kg cleans, BMU (did 9 BMU and time capped)

Accessory
Wall Walks: 5x3 (every 2 minutes)

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I did 14.4 last year and scaled it exactly the same and got 146 reps. I got to the BMU 30 seconds quicker. They were absolutely terrible today though. I just haven't done them in a while and I think I know what my mistake is (not doing the aggressive situp early enough). I will do an EMOM next week with rowing, BMU, and double unders and maybe the week after as well.

TTB were 8x5 and fine, WBs 5x6 and easy. Cleans 5x4. BMU were like f,2,2,2,1f,2 or something and I got there with 3:30 left

Squat cleans or power?

Power. The entire thing wasn't hard. I just wanted to do a few muscle ups under fatigue to see how they were before the Open. It turns out they need work.

I was in India for 5 weeks in the last couple of months and stopped eating my late night sweets because I wasn't watching TV. I came back to London and continued that without any cravings. 3 days ago, maybe for the first time in my life, I actually wanted fruit. I've eater mango, watermelon, and strawberries in the last 3 days and it's been delicious! I'm not going back to the dark side.

Weightlifting

Snatch: 45x2, 50x2, 55, 55, 57.5, 57.5
Clean and Jerk: 65x2, 70x2, 75, 75, 80, 82.5
Deadlift: 100x6x4

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My tennis elbow showed up in the cleans, blah. I just need to manage it for 3-4 days and it will be fine. There were percentages for the weightlifting and I went a bit higher - perhaps I should have just stuck to it. No pain again with deadlifts.

I feel as lean as ever and weigh 74 now, I was 71-72 when I felt this lean earlier.

Crossfit

Strength
Bench Press: 70x6x5 (2' rest)

Metcon
For time:
75 Air Squats
25 Push Ups
50 Wall Balls (14/9kg)
25 Push Ups
75 Air Squats

10:29 - 12kg WB

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I added a rep to bench presses from last week. RPE 9 on the last set. Tennis elbow 2/10. It was my first encounter with the 12kg WB and it was not pleasant. Our ceiling is lower, so it comes down on you really fast and is awkward. Air squats were 1:50 and 2:23. Push ups were 0:50 and 1:53. Wall balls were 3:31.

Crossfit - Open Gym

Metcon
40 minute EMOM, alternating between -
1 - 11 cal row
2 - 3 bar muscle ups
3 - 11 cal row
4 - 30 double unders

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

I think I wrote this EMOM perfectly. I got in good practice with BMU and double unders - some when fresh, and then some under fatigue as the rounds went on. 40 minutes of easy cardio which included 4500m of rowing, 30 muscle ups, and 300 double unders. I loved today.

Muscle ups were all unbroken. I did 4 sets of double unders unbroken, tripped once in 5 sets, and tripped like 5 times in one set!

Crossfit

Strength
Front Squat: 87.5x5x5 (every 2 minutes)

Metcon
16 min AMRAP:
14 Alternating Hang Dumbbell Clean and Jerk (22.5/15kg)
12 Burpee Over Dumbbell
10 Toes to Bar

5+34 - 17.5kg DB

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

I added 2.5kg to front squats from last week and we had 30s less rest. RPE was still low.

I need to start scaling metcons like how I did today. The clean and jerks were really light, but that let me keep moving and do more rounds instead of standing around and staring at the 22.5kg DB, willing it to move with my mind. TTB were 6+4, except the last incomplete round was 5+1+1+1. Round times were pretty consistent - 2:16, 2:38, 2:50, 2:58, 2:52, and 2:26 for the last round without the 2 reps.

Friday is a repeat of 18.2 and 18.2A



I started this log just after doing it. My scores were 10:28 and 75kg. I am quite excited to see what I can do. Heavy cleans annoy my tennis elbow, so that might be limited by it.

Crossfit

Metcon - 18.2/18.2A
18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats (2x22.5kg)
Bar-facing burpees

18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

101 reps in 8 minutes, 92.5kg

Accessory
3-4 sets of a 3 second handstand descent + strict handstand push-up

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I was so excited for today, and then we had a coach who was completely clueless about crossfit. He made us do 18.2 without plates on the bar! So we had to jump over an empty bar, which was ridiculous. And then he capped the first part in 8 minutes. I had no heart to go all out with this stupid setup and had 9 reps left after the 8 minutes. It then took me forever to load the bar and get the crash mats. Idiotic. I did 85, then failed 92.5! Then hit 92.5. But I definitely had more. Blah.

Crossfit

Metcon
For time: (30 minute cap)
Teams of 2
2000m Row
100 Pull-ups
1500m Row
100 Stick Sit ups
1000m Row
100 Push Ups
500m Row

Capped after 97 push-ups

Accessory
Bunch of core work

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

I had a newish partner, which was actually nice. I could just go at whatever pace I wanted without feeling like I would let them down. A nice 30 minute sweat at 80% effort. Tennis elbow seems gone and I feel good going into the Open next week!!!

Crossfit

Strength
Bench Press: 65x3x10 (EMOM)

Metcon
5 rounds for time (12 minute cap)
12 Kettlebell Swings (24/16kg)
12 Kettlebell Goblet Squats (24/16kg)
60 Double Unders

11:40 - 20kg KB, 40 DUs

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I scaled everything perfectly, RPE was spot on, left the gym feeling great. Bench presses were meant to be at 67.5%, but I went at 72% and it still felt easy enough. I used a lighter KB so that I could work on my double unders and that worked. I only tripped twice maybe. Round times were 1:48, 2:09, 2:21, 2:37, and 2:42. I paced it pretty well.

Crossfit

Weightlifting
10 minute EMOM: 5 touch and go power snatches

35 throughout

Metcon
Funnel Cake
5 sets:
8x25’ Shuttle Sprints
8 Burpee Box Jump Overs (24/20)
-Rest 1:1 between sets-

11:05 (with a partner)

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Double cardio day, I liked it. Snatches were hard, but nowhere close to maximal. The metcon was harder than it looked. I probably started out too fast and died in the last couple of intervals. Proper sprint.