Crossfit

Strength
Tempo Bench Press: 72.5x3x5 (3 seconds down)

Gymnastics
Box Jumps: 5x3 @ 30"+ 2 20kg plates

Metcon
2 sets:
3 Rounds:
10 Bar Facing Burpees
10 Power Snatch, 43kg
10 V-Ups

-Rest Until 10:00, then begin set 2-

11:26 - 35kg
Set 1 - 5:15 - ave HR 181, max 190
Set 2 - 6:11 - ave HR 181, max 194

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

Loving training at the moment. I've not hurt anything for ages and I've not really needed a deload because I'm managing the volume and intensity.

I added a bit to bench presses and box jumps from 2 weeks ago. The metcon was no fun at all. Absolutely brutal. 60 snatches at 35kg and no back pain is nice. I did the snatches in 2-3 sets and managed the last one unbroken! I probably should have gone a bit slower in set 1, so I didn't fall off as much in set 2.

[B]Crossfit/B]

Strength
Deadlift: 115x3x5

Gymnastics
Strict Handstand Pushups: 5x6 (every 1:15)

Metcon
5 Rounds: (8 minute cap)
50 Double Unders
7 Thrusters, 52kg

6:12 - 40kg, 35/35/25/25/25 double unders

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

I woke up just feeling horrible today. My body felt fine, but I felt out of breath so quickly. I bought a tub of ice cream two days ago after ages, so that might be it. I'll go back to fruit/dark chocolate once the two tubs are over, ha.

Deadlifts were really easy at that percentage. Handstand pushups feel so good. I can't quite believe it. I suffered in the metcon. Felt awful.

Crossfit - Weightlifting
Snatch: 40x3, 45x3, 50x2, 52.5x2, 57.5, 60, 62.5, 65, 67.5, 70
Clean and Jerk: upto a few reps at 75

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

Snatches felt so so good. I am thinking about staying over the bar for longer, tight upper back, and explode later. 70 looks pretty good on video. I am not sure if I have 75 in me.

My annoying tennis elbow showed up for heavy cleans. This happens every week now during weightlifting. I might just snatch and squat next week and hope it gets better.

Nice

Crossfit

Metcon
21 minute EMOM:
Minute 1: 6 Clean and Jerks, 61kg
Minute 2: 15 Wall Balls
Minute 3: 50 Double Unders

10 push press with 20kg DBs instead of clean and jerks, 35 double unders (scaled down to 8 PP in rounds 5-7 and 30 double unders in rounds 5-7)

ave HR 170, max 188

Accessories
DB Snow Angel Raise: 2.5sx10x3, 5sx10
Single Leg Calf Raise: 4x15

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

I changed clean and jerks to push presses for it to be less intense and a bit more strength. I think that worked.

I've always known this, but it solidified it in my head in the last couple of days. I found a perfect serving size of crisps and had a pack after dinner the last 2 nights. I felt horrible immediately after and even in the next morning. The best way I can describe it is that my fingers felt a bit oily, I generally felt icky, and I felt like I needed a shower. I have always felt this way after eating certain foods that are deep fried. Not all, but certain. I guess I am allergic to one particular ingredient, idk. But good to know anyway.

Thanks! I am contemplating a WL meet at some point. I am not too far away from qualifying for the British Masters in my age/weight category.

Crossfit

Strength
Paused Front Squat: 95x2x5 (2 second pause)

Gymnastics
Weighted Pull-up: 12.5x3x5

Metcon
3 rounds: (10 minute cap)
30 Alternating Dumbbell Snatches, 22.5kg
30 Toes to bar

9:14 - 25 snatches @17.5kg, 20 toes to bar
R1 - 2:27, ave HR 165, max 178
R2 - 3:18, ave HR 181, max 185
R3 - 3:28, ave HR 184, max 187

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

Good RPE for everything, left feeling great. I actually took the weight down for pull-ups so that every set wasn't a struggle. Felt good. I scaled the metcon perfectly. Perhaps, should have done 20kg.

I've realized in the last week that I have been in denial with my stomach issues. I can't just eat whatever and feel fine. If I go nuts with food, I pay for it for 12 hours. I feel sluggish, empty, and have to constantly go to the toilet. In the last year, I've taken a cab to crossfit in the morning maybe twice a week on average because of an emergency last minute stop at the toilet. I have to at least eat better the evenings before I train.

Crossfit

Strength
Paused Bench Press: 77.5x2x5 (2 second pause at bottom)

Gymnastics
Box Jump: 5x3 (30" box + 2 20kg plates)

Metcon
Teams of 2
4 Rounds: (14 minute cap)
12 Bar Muscle Ups (Or 24 Chest to Bar)
12 Wall Walks
24 Synchro Wall Ball Sit Up, 9kg

13:58 - 6 MU, 6 MU, 3 MU + 2 CTB, 2 MU + 4CTB, 4 wall walks, 3rd round of sit ups without wall ball - ave HR 169, max 183

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

Another fun day. I was looking forward to this because it's been ages since I have done muscle ups. The aggressive time cap meant there was no time to rest at all. I did the first 2 rounds as 3+3 and then decided to scale it down to 4. And then replaced the last few reps with chest to bars when I knew I was going to fail. Still, I'm really pleased with doing that many muscle ups when everything else was hard on the shoulders and without rest.

Crossfit

Strength
Deadlift: 130x2x5

Gymnastics
Deficit Strict Handstand Pushups: 5x2 (2x20kg plates on each side, every 1:15)

Metcon
For time: (9 minute cap)
Option 1:
63 Deadlifts
45 Hang Power Cleans
27 Front Squats
@ 43kg

OR

Option 2:
63 Deadlifts
45 Hang Power Snatch
27 Overhead Squats
@ 34kg

7:48 - Option 2 - ave HR 182, max 191

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

Super fun day, I was looking forward to this for a while. Deadlifts were low RPE as always. I have never done such a big deficit for handstand pushups, but they were fine. I could have done 5x3.

This metcon was why I was looking forward to today. Option 1 would have been quicker, but I wanted to overhead squat, so I chose 2. Deadlifts were 33+15+8+7. Snatches were 9+9+7+5+5+5+5. OHS were 15+12. Deadlifts and OHS were easy enough, it was all about the snatches.

Crossfit - Weightlifting

Snatch: 40x3, 45x3, 50x2, 55, 60, 62.5, 65f, 65, 60
Clean and Jerk: 5-6 reps at 80

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

Weightlifting can be quite frustrating. Snatches felt off. Jerks felt incredible. I moved my elbow position at the start slightly higher and that made all the difference.

Crossfit

Strength
In the Hole Front Squats: 90, 95, 100, 105, 110

Gymnastics
Weighted Pull-up: 15x2x5 (every 1:15)

Metcon
For time: (15 minute cap)
200m Run (before every round)
18-15-12-9-6-3
Shoulder to Overhead, 52kg

13:26

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

I bought a knock off massage gun and it's pure magic. I used it on my biceps and forearms for my tennis elbow and got instant relief. Today's workout would have left me feeling a slight dull pain after, and I feel nothing. I also smashed out my calves because they were feeling tight and I felt nothing afterwards. I am hoping this is a gamechanger for my tennis elbow.

This entire strength cycle has been FPS versions of squats/bench. Let's see if it works when we test 1RMs soon. I LOVED this metcon. I was pretty much the only one to go Rx in the first 3 classes today. All the push jerks were in 2 sets until the last 2 rounds.

Crossfit

Metcon
3 rounds:
12/10 Calorie Assault Bike
9 Deadlifts (83/56kg)
6 Bar Facing Burpees

-rest 3:00-

3 rounds:
6 Bar Facing Burpees
9 Deadlifts (83/56kg)
12/10 Calorie Assault Bike

13:33 - 4:53, 5:40 - 15 cal row, lateral burpees over bar

Gymnastics
Pistol Squat: 4x5 (5 on one leg, then 5 on the other leg)

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

Really fun day. Strategy was to row slow and do everything esle as fast as possible. I did pistols after a long time and I can still do them, but a bit rusty.

Crossfit

Strength
Bench Press: 85x1x5

Gymnastics
Box Jumps: 5x3 - various heights after I got scared on one at 30" + 2 20kg plates

Metcon
4 Sets:
3:00 AMRAP
15 Ring Rows
15 Dumbbell Bench (2x22.5kg)
*Max Single Dumbbell Box Step Ups, 22.5kg, 24"
-rest 2:00 between sets-

100 - stopped at 25 each round, 20" box
R1 - ave HR 151, max 175
R2 - ave HR 161, max 180
R3 - ave HR 163, max 184
R4 - ave HR 170, max 188

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

Another fun day. Tennis elbow is bothering my during heavy bench presses. I'm not expecting a PR when we test it in the next couple of weeks. The metcon was another nice pump session. I stopped at 25 step ups to lower the RPE.

30 minute 1 on 1

Kipping Practice

Crossfit

Strength
Deadlift: 130, 135, 140, 140, 145

Gymnastics
Deficit Strict Handstand Pushup: 5x2 (2x20kg plates on each side, EMOM)

Metcon
For time: (15 minute cap)
50 Wall Balls, 9kg
30 Toes to Bar
50 Calorie Row
30 Toes to Bar
50 Wall Balls, 9kg

14:20 - 35 cal assault bike

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

I woke up feeling horrible, but it was another great day. I think I might have figured it out during kipping practice. I was so focussed on keeping everything tight and efficient that my kip was tiny. I need to still keep everything tight, but kip more.

145 is the heaviest I have deadlifted since all the back tweaks. It absolutely flew up. PR of 162.5 is toast if I ever want it. I am also going to get a nice strict HSPU PR when we test it.

The metcon was fun. There were no rowers left, I really wanted to finish this one under the time cap Rx, but had to do the bike. Toes to bar were 5x6 in the first round and 6,6,6,3,singles in the second.

Crossfit - Weightlifting

Power Clean + Push Jerk + Split Jerk: 70x1x10 (every 90s)
Front Squat: 95x3, 100x3x3
Push Press (2s pause in dip): 60x2x5

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

We have 3 weightlifting sessions a week and Monday is snatches, Wed clean and jerks, and Saturday snatch and clean and jerk waves. It's pretty ridiculous because I kept doing the same thing every Saturday. I complained and it got changed. Everything felt pretty good today, but that could also be because I kept it light.

I weighed myself after ages and am somehow at 78. Usually, I start feeling pudgy around 75 so hopefully there is a bit of muscle hidden in there. We are testing front squat, bench, and deadlift this week. I want at least 127.5/97.5/140x5. After that, I might try and cut back to 76 or something.

Crossfit

Metcon
For time: (25 minute cap)
25 Burpee Box Get Over (30")
50 Calorie Assault Bike
25 V-Ups
15 Bar Muscle-Ups
25 V-Ups
50 Calorie Assault Bike
25 Burpee Box Get Over (30")

21:16 - 10 muscle ups - ave HR 184, max 194
-------------------------------------

Underestimated it. Crashed and burned. No fun. My HR hit 194 after the 25 burpee box get overs!!! I would have gone a lot slower if I had known that. I think I was just too winded when I got to the muscle ups, so I scaled down to 10. I failed one in there.

Anyway, this is just the warmup for front squat and bench PRs hopefully in the next 2 days.

Crossfit

Strength
Front Squat: 110, 120, 127.5 (2.5kg PR!)

Gymnastics
Weighted Pull-up: 25, 37.5, 40 (5kg PR!)

Metcon
12:00 min AMRAP
200m Run
3 Power Snatches, 61kg
6 Overhead Squats, 61kg

Did 5 rounds in 10:10 and stopped

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

Pretty cool day. I probably have 130 in me, but I'll save it for later.

37.5 for pull-ups was easy. I didn't rest much and 40 was pretty hard. Is a half bodyweight pull-up a thing? I might make it a thing.

My lower back started annoying me during the metcon and I sensibly stopped. It was very mild. It reminded me of an air squat/running workout during lockdown which annoyed my lower back. I guess I need to remember that squatting and running annoys it. I'll use the bike if something similar comes up next time.

congrats on the PR. tbh it looks like you can get beyond 130

the guy behind you needs some coaching

Crossfit

Strength
Bench Press: 90, 94, 97f

Metcon
EMOM 15:
Min 1: 200m Row
Min 2: 12 Deficit Push Ups (4”)
Min 3: 12 Single Dumbbell Step Ups, 22.5kg to 24"

Finished it - ave HR 167, max 185

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

96 was my previous PR, and when moving up through the weights, I knew it was pretty unlikely I was going to beat it because of my tennis elbow. I still gave it a good shot and it went half way up and I struggled with it for a bit. I skipped testing max box jump because I value my shins.

The metcon was fun. It's nice to do a not all out one. Deficit push ups were easy.

We test deadlifts and strict HSPU on Friday. After that, there is a deload built in before the next cycle (which I hope is weightlifting). I am going to take that deload pretty seriously. I might only go 3-4 times in 9 days. I've basically trained 5-6 times a week since I got back from India in January. While I haven't got injured and feel fine, I can sense that I've accumulated some overall fatigue and just need an easy week.

Yeah thanks. I looked at the video later and feel like I have a good shot at an ugly 132.5.

And yeah, didn't notice that guy ha. It looks like he just got scared of the weight and didn't squat down.

Crossfit

Strength
Deadlift: 140x5 (rep PR!)

Gymnastics
Strict Handstand Pushups: 14 (=PR)

Metcon
4 sets: (19 minute cap)
2 Rounds
12 Kettlebell Swings (24kg)
12 Toes to Bar
12 Abmat Sit Ups
-Rest 1:00 between sets-

16:23 - 2:45, 3:12, 3:28, 3:56 - 20kg, 8 toes to bar

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

Really good day after the bench sadness. This is my first deadlift rep PR of any kind since all the back tweaks. I get 0 soreness in my back after deadlifts. AND, I think I could have done 10 reps at 140! It was so easy. My grip started giving way. I used double overhand, no chalk, no belt. Some chalk and mixed grip, and I should be good. I think I have to be close to a 4 plate deadlift now.

It would have been nice to get 15 HSPUs, but I don't care too much about it because gymnastics is a strength and I'm a bit pudgy now. The metcon was fun. I scaled it well, really good RPE. Toes to bar were mostly 4+4 until the end.

Weightlifting

Snatch: 50x3x5
Snatch Balance: 45x3x5

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

Faffed around, light day, worked on technique. It felt solid enough.

Crossfit

Metcon
21-18-15-12-9-6: (20 minute cap)
Calorie Assault Bike
Dumbbell Deadlifts
Dumbbell Hang Power Cleans
Dumbbell Shoulder to Overhead
RX: 22.5/15kg DBs

18:48 - row, 15kg DBs - ave HR 182, max 191

Accessory
Alternating DB Bench Press :15sx10, 20sx10x3
DB Tricep Extension: 15x10, 15x9, 10x10x2

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

It's the week between cycles and I'm going to do a lighter week and deload a little. The next cycle is weightlifting. So I guess we just alternate between strength and weightlifting, which I kind of like.

I took the weight way down, but it was still gassy. Despite the high HR, I felt pretty good. S2O were all push presses and nearly strict and unbroken.

Crossfit

Metcon
Every 3:00 (8 sets)
10 Burpee Over Bar
4 Squat Cleans, 83kg
10 Box Jump Overs, 24"

7:43 - lateral burpees over bar, 50kg

R1 - 1:00 - 156/180
R2 - 0:55 - 160/180
R3 - 0:53 - 167/185
R4 - 0:54 - 173/186
R5 - 0:58 - 173/187
R6 - 1:00 - 176/190
R7 - 1:02 - 177/190
R8 - 1:01 - 178/189

Accessory
Lying DB Hamstring Curl: 5x10x2, 10x10x2
Bent Over Row (reverse grip): 50x10x4

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

Fun interval day. I went super light to keep the intensity up and it worked.

Crossfit

Metcon
PART A - AMRAP 10
25-50-75-100. . .
Single Unders
3-6-9-12…
Strict Pull Ups

-rest 3:00 min-

PART B - AMRAP 10
3-6-9-12…
Calorie Row
Strict Handstand Push-Up

Part A - 5+80 - ave HR 164, max 174
Part B - 4+16 - ave HR 167, max 190

Strength
Front Squat: 75x5, 80x5, 85x5, 90x5, 95x5

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

Fun day. My lighter/deload week seems to be going well. My body feels good and my RHR is going down. This metcon was perfect to keep my HR low. The max of 190 was only because I sprinted the last 15 cals so I could squeeze in 1 extra HSPU at the end. Why? Idk.

Crossfit

Metcon
Teams of 2: (28 minute cap)
180 cal row
60 bar muscle ups
180 cal row

27:01 (did 30 BMU and partner did 45 burpee pull ups)

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

I thought I had to do my annual get my muscle ups back at some point, but they didn't go anywhere. It turns out they sucked the last couple of times because they were in a metcon were my HR was really jacked. Today, I did the 30 in 5-6 minutes and it wasn't too bad. I started out cautious aiming to do 15-20 and surprised myself. I did 1-2-2-2-3-4-4-3-3-3-3. Pretty cool.

It was a wildly successful lighter/deload week. I went 4 times instead of 5, scaled the weights a lot, did nothing that aggravated my tennis elbow and lower back. My RHR has dropped and my tennis elbow seems fine.

We now start a weightlifting cycle. Current snatch/C&J PRs are 72.5 and 92.5. I want 76/97 at the end of it, but will be happy with any PRs. Time to binge watch the crossfit games all weekend.