Last few vids are private. Congrats on the PR

Thanks, fixed!

125 is a really great front squat - by far your strongest lift relatively. And that looked easy tbh - did you try 127 or 130?

congratulations

Crossfit

Metcon
For time: (40 minute cap)
4 rounds:
200m Run
10 Pull-ups
20 Push-ups
30 Air Squats

-Rest 4:00-

8 rounds:
100m Run
5 Pull-ups
10 Push-ups
15 Air Squats

34:15 - 14:08, 16:07

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

I'm starting to think I have a Murph PR in me. I did today way, way quicker than I thought I would. I actually paced myself properly and finished strong. Average HR 179, max 191 which includes the 4 minutes of rest. Round times for the first part were 3:11, 3:36, 3:43, 3:35. Round times for the second part were 1:49, 2:01, 2:11, 2:09, 2:09, 2:04, 1:53, 1:48.

Pull-ups were 6+4 in part 1, and unbroken in part 2 and felt good. My push-ups were in 4s, 3s, and 2s and then the last 2 rounds, I did all 10 unbroken!! I gave them too much respect and they felt really good at the end.

My Murph PR is 45:24 doing 5/10/15. I think I'm going to do 10/20/30 and aim for sub 47 or so. I had thought sub 50 would be the goal, but I'm more optimistic now.

Thanks! 117.5 felt heavy and I really had to psyche myself up for 125, so I called it there. The medium term goal is now 130 front squat and 100 bench press. Then keep grinding weightlifting, then bump up my cardio, then suck at the Open. Rinse and repeat.

Crossfit

Weightlifting
EMOM 10: 1 Snatch @ 75%

50 throughout

Metcon
AMRAP 12:
8 Single Arm Dumbbell Snatches (Right Arm)
8 Single Arm Overhead Walking Lunge Steps (Right Arm)
8 Single Arm Dumbbell Snatches (Left Arm)
8 Single Arm Overhead Walking Lunge Steps (Left Arm)
50 Double Unders (Or 25 Crossovers)

22.5kg DBs

4+8 - 17.5kg DBs, 40 DUs

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

Snatches felt off for the first 4 or 5 minutes, and then clicked. I had to keep my upper back tigher during the first 2 pulls and not just at setup. It made me keep my arms straight and I was able to extend and drop under much easier. 1RM next week!!! I want 70.

This metcon is about the nut low for me. All movements spikes my HR, which I seem to underperform at. And I am still not efficient at double unders, so it's even worse for me. I still scaled it well and got enough work done. Average HR 181, max 194! Round times were 2:10, 2:54, 3:14, and 3:16.

Crossfit

Weightlifting
EMOM 10: 1 Clean @ 75%

77.5 throughout

Metcon
18 minute AMRAP:
500m Row
15 Toes to Bar
250m Row
15 Pull-Ups

3+192 (average HR 178, max 191)

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

Really, really, good day. Keeping my upper back tight at setup and throughout the first and second pull has done magic for my weightlifting. I don't bend my arms early, the bar path sorts itself out, and I can drop under faster. These 10 reps at 77.5 felt joke easy. Snatch and Clean 1RM is next week. PRs are 66 and 102.5 from 6 weeks ago. I want 70 and 105.

I'm first on the leaderboard today in the metcon. I've realized my toes to bar are relatively pretty good. I did 9+6 for 2 rounds with a 2-3 second break, then 6+4+singles. Pull-ups broken down a lot more, but not much resting. I rowed pretty slowly to do the gymnastics as fast as possible. Fun.

Crossfit

Strength
Deadlift: 132.5x2x5

Metcon
For Time:
10 Front Squats, 52kg
1-2-3-4-5-6-7
Wall Walks

12:48 - 45kg, 6 rounds - average HR 175, max 184

Accessory
Strict Pull-ups: 8x4 (EMOM)

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

That's the strength cycle completed. Deadlifts were VERY easy. I hit an easy-ish 2.5kg front squat PR, no bench PR, and added 2.5kg to all my working sets in deadlifts with zero back pain. I'm calling it a win. I am going to redo it and add 2.5kg to front squats and deadlifts and 1kg to my bench to all working sets. I could easily add 5 for deadlifts, but I'm in this for the long haul and not to get injured.

The metcon was no fun. Ever since I started using my chest strap again, I've been sensible in these hard workouts, but not done any long and easy days. It all caught up with me today. It felt horrible, but my HR only hit 184. Just no WIM and felt bad.

Open Gym

Front Squat: 82.5x7x5 (every 2:30-3)
Bench Press: 67.5x7x5 (every 2:30)
Strict Ring Dips: 5x5

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

The 3rd iteration of the strength cycle begins. Road to 130 FS/100 BP.

Front squats felt like cardio death, but looked like warm up weights in the video, ha. Bench Presses were RPE 8.5 in the last set. Ring dips gave me a pump. I haven't done them in a while and the first set felt hard and then it became easier as I went on.

Crossfit

Metcon
5 rounds for time: (37 minute cap)
200m Run
15 Pull-ups
30 Push-ups
45 Squats
200m Run

-rest 3 minutes between rounds-

35:50 - 12/24/36 reps per round

R1 - 4:24 - 174 HR, 186 max
R2 - 4:29 - 176 HR, 188 max
R3 - 4:41 - 178 HR, 190 max
R4 - 5:00 - 179 HR, 190 max
R5 - 5:14 - 179 HR, 187 max

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

Phew. That's like 5 or 6 weeks of Murph prep done. Despite the slowing round times, I think I paced it fine. The push-ups just took longer and longer. Pull-ups were all 5-4-3 and pretty easy. Push-ups in 4s down to 1s.



I want to beat my time from 2 years ago. I will be doing 10/20/30 this year and have always done 5/10/15. Last year's time is probably a bit out of reach because of 10/20/30. Anywhere in the 47s would be cool. I think 46.xx is a bit of stretch but doable. The plan is an easy 9 minute mile warm up. 10 rounds of 10/20/30 in hopefully under 30 minutes. Then 9 minutes of hobbling at the end.

Why do 10/20/30 if you think it’s slower?

It's sort of like going from 50kg to 55kg in DT. Murph is a bit different, because there is no true Rx, but the ultimate version would be unpartitioned and with a weighted vest. I just want to do a harder version.

Also, I'm not in peak cardio condition, but should still be fitter than last year. I think I would have to do a true 100% effort to maybe get a 1 minute PR, which doesn't sound appealing.

Crossfit

Weightlifting

1RM Snatch: (12 minutes)
60, 63.5, 67.5 (PB!), 70 (PB!), 72.5 (6.5kg PB!)

Metcon
For time: (15 minute cap)
30 Calorie Row
30 Burpees
30 Calorie Row
24 Burpee Box Jump Overs, 24"
30 Calorie Row
18 Burpee Box Get Overs, 30"

12:19 - average HR 179, max 193

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

Officially the best day ever. All the grinding has paid off. I didn't feel particularly snappy or good today, but the bar kept going up. 63.5 was wobbly. 67.5 was power. 70 felt surprisinly easy. Idk what happened with 72.5 because I caught it okay then lost balance. I really think I have more in me and just ran out of time.

The metcon was no fun. I'm doing too much hard cardio and can feel it. I felt horrible warming up. But still an okay time.

congratulations Arjun, great work!

if you compare yourself with a year or less ago I reckon you'll find the difference is that you're dropping under the bar quicker. your snatches were always noticeably slow to my eye but these don't look like that.

I'm sure you can still drop quicker in the future and if you can, I'm certain that you already have the power to pull the bar high enough to hit 75, 77.5, 80 etc so reckon there's still a lot more to come.

good luck and well done

Crossfit

Weightlifting
1RM Clean:
90, 95, 100f, 100, 103f

Metcon
5 rounds:
25 cal bike
8 strict pull-ups

18:14 - easy pace, ave HR 153, max 163

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

Crashing back down to Earth after a great day yesterday. 102.5 6 weeks ago was a true max and I wanted 105. My tennis elbow flared up though and I became quite scared to get under the bar because it hurt when I received it. The only good thing from today is how easy the 100 clean looked. I know I can do 105 when I'm a bit more rested with my tennis elbow. Even the 103, I just didn't commit to get under and get my elbows through fast.

I changed the metcon to do something easy.

Thanks! I'm pretty confident of 75 and think 80 is doable in the near future.

I've been looking up qualifying totals for the British and European Masters and I don't think I'm too far off. 35-40 years and 73kg is 186kg. 40-45 and 73kg is 168kg. I'm at 162.5 with a clean and jerk PR of 90 that should be toast. 186 is still far away, but perhaps I'll enter a few weightlifting competitions once I hit 40! 168 should be easy.

Crossfit

Weightlifting
1RM Jerk:

85, 90, 92.5 (2.5kg PR)

Metcon
100 Wall Balls for Time as follows:

2:00 AMRAP
50 Double Unders
12 Toes to Bar
Max Wall Balls (9/6kg)

*Go until you get 100 Wall Balls
-rest 1:00 between sets-

Did 30 DU, 10 TTB, 15 WB for all 7 rounds - ave HR 170, max 187

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

This was an easy PR. My previous one was 90 from ages ago and was from a clean and jerk. 92.5 felt okay enough, but lowering the bar was so so unpleasant on my tennis elbow that I didn't try higher. I think I actually have a lot more than me if I can sort my bar path out. Jerks are now my weakest link in weightlifting after the big snatch PR.

I modified the metcon to make it more UT1 and not a max effort and I succeeded. Max HRs across the 7 rounds were 173, 179, 181, 181, 186, 187, and 186. All double unders and toes to bar were unbroken!

Open Gym

Front Squat: 87.5x6x5 (every 3 minutes)
Bench Press: 72.5x6x5 (every 2:30)
Ring Dips: 5x6

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

Grinding away. Front squats were low RPE. Bench was RPE 8.5. I added 1 rep to ring dips.

Crossfit

Metcon - Murph
For Time:
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run

Partition the Pull-Ups, Push-Ups, and Air Squats as needed

48:30 - 10 rounds of 10/20/30, average HR 178, max 188

1 mile run - 8:16, ave HR 167
10 rounds - 29:53, ave HR 179 (2:27, 2:45, 2:40, 2:53, 3:00, 3:07, 3:14, 3:24, 3:13, 3:09)
1 mile run - 9:28, ave HR 181

Transitions ~ 1 minute


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

Phew. Quietly pleased with that. I had a few drinks last evening and was a bit hungover. I am also nowhere near peak cardio shape. I am somewhere between 76-78kg and the strongest I've been. My plan was 8:30 for the runs and 30 for the middle bit. The first run was under 8:30 and the middle bit was in 29:53. I underestimated the second run and forgot about the transitions. My HR wasn't that high, but my quads and core were so sore and I was crawling. I walked a few seconds every now and then. It was no fun.

Pull-ups were all 4/3/3 and fine. Push-ups actually were also fine. I started with 3-3-3-3-3-3-2 and kept that for most of the rounds. It was just my cardio that was the limiter. I can see where I can take big chunks of time off this. I am planning to really target my cardio for 4-5 months before the Open. If I do that and lose a couple of kgs, I am sure I can get below 44.

Crossfit

Metcon
30 minute AMRAP:
23 burpee box jump overs
44 double unders
22 US KB swings, 24kg
* After every 3 rounds run 400 meters

4+15 (88 single unders, 16kg KB) - ave HR 174, max 192

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

In an ideal world, today would have been a rest day. My body was pretty sore after Murph. But one of our coaches (who is also a good friend of mine) was diagnosed with MS a year ago and this was a day for her.

I thought I would scale to make it an easy day, but this entire bloody metcon was the burpee box jump overs and it's impossible to control your HR in them. I should have switched to a lower height and done step overs.

Open Gym

Front Squat: 87.5x3x10 (EMOM)
Bench Press: 68.5x3x10 (EMOM)
Deadlift: 112.5x7x5 (every 3 minutes)

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

I was still a bit sore from Murph, but it was such a good session! Front squats felt ridiculously easy, just a bit out of breath. Bench presses were low RPE. Deadlifts were easy as well! No back pain. I think I'm on a bit of a roll with strength, so I'm just going to keep doing this until it stops working.

I wore my HR strap because I thought I might be tempted into doing the class. I was curious about my HR during the EMOMs and my max during squats was 164 and during bench was 144. About expected.

Run

5.12km in 33:30, ave HR 155

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

I just wanted a slow, easy day and did it. I slowed down everytime my HR got to 160 or so. The resulting pace was a crawl. I can confirm that getting fat and not running for a few months will make you a worse runner.

I just found out that the next cycle in our programming is front squat, bench, and deadlifts. I guess I'll abandon the cycle I'm doing and just follow along.

Jan-Mar was focused on squats, bench, and deadlifts. I hit a 2.5kg front squat PR, and a 5kg bench PR

Mar-May was olympic lifts. I hit a 2.5kg clean PR, 7.5kg snatch PR, and a 2.5kg jerk PR. I lifted alongside and also hit a 2.5kg front squat PR.

I will now do the programming and do additional weightlifting. 130kg front squat and 97.5kg bench has to be the goal at the end of it.

Crossfit - Weightlifting

3 Muscle Clean + 3 High Hang Power Clean + 3 Squat Jerk: 40, 40, 40, 40
3 Clean + 1 Pause Split Jerk: 60, 60, 60, 60, 65

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

That was a lot of FPS. It doesn't seem like a lot when written down, but that first complex is 9 reps per complex! It was proper cardio and also the first time I've done squat jerks. Cleans felt okay. I don't think I was extending completely because of how tired I was. Pause jerks felt good.

Crossfit

Strength
Front Squat: 115x3 (rep PR!), RPE 7-8

"Gymnastics"
Weighted Pull-Up: 35 (PR!)

Metcon
500m row
-into-
42-30-18
Wall Balls
Ab-Mat Sit-Ups
-into-
500m row

11:59 - scaled up to stick sit-ups with legs straight. Ave HR 176, max 188

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

Another amazing day. I've been getting a great 8 hours of sleep for the past few months and been going to afternoon crossfit. I finally made it back to 8am and felt very sorry for myself today with only 6 hours of sleep. But I wanted to do a double session and go to weightlifting in the evening.

Front squats were actually a 1RM test before a cycle, but I decided to do a heavy 3 because I tested it 2 weeks ago. I cannot believe how easy 115 felt and looks on video!!! It was my 1RM 2 years ago.

I have never tested my weighted pull-up, but it would be cool to do 40 at the end of this cycle. 35 felt easy enough, and I just ran out of time.

Crossfit - Weightlifting

Overhead Squat: 40x5, 50x3, 55, 60, 65, 70, 75 (=PR), 77.5f
Muscle Snatch: 30x5, 35x3, 40, 45, 47.5
Pause Snatch: 3p-50, 2p-52.5, p-55, 3p-52.5, 2p-55, 1p-57.5, 1p-57.5, 1p-57.5

(3p-pause on the floor, below knee, above knee, 2p-pause on the floor, below knee, 1p-pause on the floor)

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

Double session, fun. Overhead squats felt good. I got a little scared and wobbly with 77.5 and stood up earlier. I didn't drop it, I probably just didn't get to parallel. I know I can do 80 when fresh. Muscle snatches felt good. I definitely have more. Snatches (the most important thing today!!) felt off. I forgot some cues and I know what I need to do. The video below is my ugliest rep. I usually post the good ones.