I just looked and was wondering if you were watching the games. I went on Thursday - good to get there for a day (but wouldn’t want the whole weekend). Lots of gear to shop all in one place and pretty solid vibes overall. My 2nd time.

Oh, amazing! The pig chipper looked pretty fun. I love to see suffering. Did you buy anything good?

I've watched all the events and I thought the programming has been great and the men's and women's actually being close for a change makes it more exciting. Baby faced 21 year old Jack Farlow clean and jerking 180kg was pretty cool (after running a 19 minute less than 5k and 3 days of competition).

396 clean and jerk

I just bought a tshirt that looked comfortable. Have enough stuff, not a shopper (but did walk thru all the vendor buildings). Is a great place for people to look and feel from all the manufacturers/stores.

I’ve seen most of the events - girl from our gym was on a team that finished 16th. Made for a fun sweat.

The games is definitely better when you know people in it. When I was frothing in the early 2010s we had two individuals, a team and a Masters athlete competing from my gym and I was glued to it for the entire week. These days, only the Masters athlete is still around…she’s the only person ever to qualify for every games, Lynne Knapman. Albeit I suspect this might be her last - she qualified 10/10 this year and withdrew half way through the events. Still…pretty amazing to be so consistent.

Crossfit

Weightlifting
Snatch: 60, 65, 70, 73f, 73 (0.5kg PR!)

Metcon
For time:
1000m Row
100 Air Squats
1000m Row

10:57 - ave HR 185, max 193

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

Pretty great day. Snatches felt heavy at 50, but kept going up. The good thing about this PR is that there is so much room for improvement. I am catching it above parallel. I think I need to get comfortable catching it way lower. I might need to do more snatch balances, but I'll wait for my WL coach to get back to me. I still wish I had time to try 75 to see if I automatically would have caught it lower or not.

The metcon was pure grunt work. I rowed at 1:59 and tried to do the air squats really fast. Air squats took 2:47 and then rowed at 1:59 again.

Definitely more fun - woman was on a team from your part of the world (oceanic region, NZ). They were in need of a female and reached out to her after seeing her results from last year. She was on board and spent a lot of time in NZ this year.

Qualifying every year is nuts, especially given rise in CF popularity over the years.

Crossfit

Weightlifting
Clean and Push Jerk: 80, 85, 90, 93 (0.5kg PR!)

Metcon
10 rounds for time: (12 minute cap)
10 Pull Ups
10 Push Ups

11:20 - 7 pull ups, 10 push ups per round - ave HR 177, max 188

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

The clean and jerks this cycle is clean and push jerks. I debated for a long time whether to just do split jerks, but ended up doing push jerks. My previous push jerk PR is 87.5, so this is a big PR. It was 0.5 more than my clean and split jerk! I have to be close to 100 now with split jerks.

The best thing about today is how easy the clean at 93 felt. Push jerks were fine until 90, then they started looking uglier than normal. I'm doing my usual mistake. I dip with my weight back (you can see my toes come off the ground). And then I automatically have to drive from my toes and the bar goes forward.

I scaled the pull ups well to make this not RPE 10.

Quick question. Why attempt bench PRs if you don't have much bench assistance exercises to help your bench? What ends up happening is grinding 1 rep maxes over time with slow progress and punishing your tendons.

You have accessories but it doesn't look like you take them too seriously... sprinkled in here and there.

You would have a lot smoother progress if you added just 2-3 more total exercises per week and worked on progressively improving them week after week.

- Smith machine JM press - Best tricep and tricep tendon builder and has direct carry over to bench.
- Dumbbell Bench press 3 by 8-10 with deep ROM and stretch in order to build your pec strength. But work on improving this every week on double progression. Treat it seriously.
- Shoulder DB external rotation - extremely underrated but builds the muscles inside your rotator cuff and absolutely vitally important when doing bench maxes.

- And if you want, add upper back chest supported row but on double progression every week.


To get ahead of tennis elbow, do a ton of low weight reverse forearm curls as well as hammer curls. Having a strong brachialis is very important in giving you elbow stability (more force production) for all pressing movements.

Can you not understand from this thread that he does CrossFit?

The whole point is to be a generalist and make progress across a breadth of fitness areas without specialising and focusing on accessory movements. And if he ever was, it would be hard to argue that bench would be the lift to focus on

Also I’d imagine there isn’t a single Smith Machine in a CrossFit gym anywhere in the world .

Regardless of the word Crossfit, bench maxing is its own animal. Ignoring assistance exercises because it doesn't fit into a certain headline makes no sense whatsoever.

If a machine out there is the best there is at strengthening a certain tendon that is crucial for bench maxing, why not do it?

Crossfit - Open Gym

Overhead Press: 65x4 (rep PR!), 70, 72.5 (PR by 4kg!)
Deadlift: 110x5, 120x5, 130x5

Assault Bike: 164 calories in 20 minutes, easy pace, ave HR 156, max 168

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

Idk what happened. I've had a decently bad cold and took an extra day off. I nearly didn't go today and still don't feel great. Yesterday was a 3RM overhead press, so I did that. 62.5x3 was my previous rep PR, so I went for 65. It felt so easy that I did an extra rep and could have done another. I then went for a PR because why not. 70 flew up for a PR. 72.5 was a real grind.

2 observations about my cold/cough/flu:
1. I woke up on Tuesday morning feeling fine, but my RHR was 6-7 beats higher than normal and it never does that. I promptly started feeling bad that evening.
2. I've gone through many cycles of eating a lot, then feeling chubby, then cutting back on the calories. I started doing that a week ago. And then I fell sick. I have fallen sick maybe 7-10 in my life in the 1-2 weeks after cutting calories. It can't be a coincidence anymore. And I haven't even done anything drastic. I've probably gone from 3000 calories to 2600 or something. Has this happened to anyone else?

What feel said. I'm trying to get better at 20 different things at once and have to choose things to do that provide the best bang for my buck with time.

I just set a pretty big OHP PR in a relatively strong lift of mine after maybe overhead pressing two or three times in the last 4 months.

Row

30 minutes - 6307m, 2:22.6, 19spm, ave HR 153, max 164

I am still recovering from my flu, so quite pleased to get this done and broscience sweat out the bacteria.

Open Gym

Front Squat: 82.5x7x5
Bench Press: 65x7x5
Single Arm DB Row: 27.5x12,10,10,8

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

Still recovering. I'm back to doing a 7 week strength program because our regular programming is back to weightlifting.

Crossfit

Weightlifting
2 Snatch + 1 Overhead Squat: 52.5, 52.5, 52.5, 52.5, 52.5 (every 1:30
Panda Pull: 52.5x3x3

Metcon
Every 3:00 (5 sets)
60 Double Unders
10 Double Dumbbell Snatches, 2x22.5s

52s, 58s, 55s, 58s, 50s - 40 double unders, 15kg DBs

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

A bad snatch day after a while. It all just looks one speed on the video with no explosiveness. So frustrating, idk why it happens.

It was my first higher intensity workout in a week since getting ill. I scaled pretty sensibly and did 3 of the 5 double under sets unbroken!

Crossfit

Weightlifting
2 Power Cleans + 1 Push Jerk: 65, 65, 65, 65, 65
Front Squat: 90x3, 100x2, 105, 110, 115

Metcon
Every 5:00 (3 sets)
30 Calorie Assault Bike
Max Unbroken Handstand Push Ups
*Kipping HSPU: every rep = 3 second off the set time
*Strict Handstand Push Ups: every rep = 5 seconds off the set time
*Score is slowest round

2:37, 3:00, 3:28 with 10 unbroken hipping HSPU in each round (so score is 2:58)

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

Fun day. Complicated metcon. It was nice to hit that third set of 10 HSPU unbroken when really tired.

Run/Row

At "easy" pace:
1 mile run
2k row
1 mile run
2k row
1 mile run

50:57 - ave HR 163, max 179

Run 1 - 9:37 - ave HR 148
Row 1 - 10:43 - 156 (includes transitions)
Run 2 - 9:57 - 172
Row 2 - 10:45 - 164 (includes transitions)
Run 3 - 9:55 - 174

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

Today was Jerry in class (which is the first 3 parts of this workout). I wanted something longer and slower, so I did this at home.

I recorded my abysmal data from today because this has been 6 months of eating a lot and breaking all my strength and weightlifting PRs (front squat +7.5, bench +6, OHP +4, snatch +7, clean and jerk +3). Starting next month, I am going to hammer my cardio and try to maintain my strength and hopefully actually do decently in the Open.

I might redo this every few weeks to check on progress. Today was hot, I am fat, have done very little steady state, and coming off a cold. It can only get better.

Crossfit

Strength
Bench Press: 70x6x5

Metcon
For time: (18 minute cap)
50 Box Jumps (20/16)
10 Hang Power Cleans (40/30 KG)
40 Toes to Bar
10 Hang Power Cleans (50/35 KG)
30 Box Jumps (24/20)
10 Hang Power Cleans (60/40 KG)
20 Toes to Bar
10 Hang Power Cleans (70/45 KG)
10 Box Jumps (30/24)
10 Hang Power Cleans (80/50 KG)

capped with 4 reps left - 30/40/50/60/70kg - ave HR 179, max 194

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

Really fun metcon. I think I scaled it well even though I didn't finish. I did the 10 at 60 unbroken and got to the last bar with 90 seconds left. That unbroken 10 made my HR hit 194 and I think I was pretty done after that. I did 3/2/1 and got capped.

Crossfit - Open Gym

Bench Press: 80xAMRAP=7 (rep PR by 2 reps), 50x10x5
Front Squat: 87.5x6x5
Strict Pull-ups: 15x3 (interspersed through the entire session)

Assault Bike: 35 minutes, 247 calories, ave HR 152, max 164

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

A really fun way to spend 100 minutes on a Sunday morning. I was 70% to get another rep on bench. 80x7 is a projected 1RM of 96, which is exactly my 1RM. I think I can do 98.

I can keep my HR so much lower on the bike, compared to rowing or running. I know I know, row/run slower, but it will reach silly levels for an average HR of 152.

Crossfit

Weightlifting
1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch: 47.5, 47.5, 47.5, 47.5, 47.5
Overhead Squat: 55x3x3

Metcon
Part 1
5:00 AMRAP
200 Double Unders
Max Distance Single Arm Overhead Walking Lunge (15/10kg)

-rest 2 minutes -

Part 2
5:00 AMRAP
200ft Single Arm Overhead Walking Lunge (15/10kg)
Max Double Unders

Part 1 - 150 double unders, 100 feet - ave HR 174, max 187
Part 2 - 200 feet, 35 double unders - ave HR 182, max 190

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

Snatches felt really, really good. I looked up a video on how to get into a good hang starting position and that helped a lot. Weight on mid foot and upper back tight was basically it.

The metcon just reinforced how bad I am at large sets of double unders when tired. Last week there was an interval workout with 40 after a bit of a break. That was easy. Today wasn't. I did 150 in 4 minutes. For the second part, I did 35 in the last 70 seconds. Quite bad.

Crossfit

Weightlifting
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean: 65, 65, 65, 65, 65
Push Jerl: 70x3x3

Metcon - The Chief
3:00 AMRAP (5 sets)
3 Power Cleans, 61kg
6 Push Ups
9 Air Squats
-Rest 1:00 between sets-

20+9 - 50kg (PR by 9 reps vs lockdown)

Set 1 - 4+9, ave HR 176, max 186
Set 2 - 4+0, ave HR 184, max 189
Set 3 - 4+0, ave HR 185, max 193
Set 4 - 4+0, ave HR 188, max 194
Set 5 - 4+0, ave HR 189, max 195

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

Cleans felt good. Push jerks continue to be my absolute worst movement. They seem so simple, but I cannot for the life of me do them properly. I think I'm dipping wrong.

The metcon was pure suffering as my HRs show. A PR by 9 reps vs lockdown is very meh, but my strength/weightlifting/gymnastics is at its peak and I am just going to start hammering out my cardio.

Crossfit

Strength
Deadlift: Build to a 3RM

120x3, 130x3, 140x3, 146x3 (rep PR by 1kg!) RPE 7?

Metcon
AMRAP 15:
8 Shuttle Runs, 8m
10 Calorie Assault Bike
10 Wall Ball Sit Ups, 9kg

8+1 - ave HR 185, max 197!!!

Round times - 1:31, 1:50, 1:57, 1:59, 2:03, 1:58, 1:58, 1:34

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

Touch wood, but I have had no injuries for a couple of years now and even no niggles after the lighter week (where I went 4 times instead of 5). I am enjoying these extremely sub maximal deadlift PRs. I guess given my front squat is up almost 15kg since I last killed myself with really heavy deadlifts, it should be expected. But it's still nice. I might try 150x5 at some point.

I wanted to take this metcon easy-ish, but with everyone starting on shuttle runs, I got carried away. I did the last 10 cals on the bike in 20 seconds in a proper sprint and my HR hit 197!

Crossfit

Metcon - Holleyman
30 rounds:
5 Wall Balls, 9kg
3 Handstand Push-ups
1 Power Clean, 102kg

Did 17 rounds in 17 minutes and stopped (2 HSPU, 70kg)
Did a bunch of HSPU and strict pull-ups after

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

The day after I said how I never get hurt, I DNF'd. Classic. I didn't actually get injured though - it was my once in a few months reminder how a lot of hinging gives me dull lower back pain. I stopped way, way earlier than usual - when the pain was 0.2/10. Being smart.

A big takeaway from today was I am training my cardio like an idiot. I am doing too many high intensity days and it's leaving me feeling shattered. Going forward, I am going to limit myself to 2 high intensity days a week - whether that means working out at home or just going slower in class

Crossfit - Open Gym

Bench Press: 70x3x10 (EMOM), 50x10x5
Assault Bike: 221 calories in 30 minutes, ave HR 155, max 163

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

It's been 6 months of getting stronger, eating a lot, hardly feeling hungry, and having lower energy levels. I'm quite enjoying eating less and doing more cardio for now. It's something new.

Crossfit - At Home

Weightlifting
Snatch: 55, 55, 55, 55, 55
Snatch Balance: 50x3x3

Metcon
AMRAP 15:
10 Single Dumbbell Box Step Ups (22.5kg) (20")
20 V-Ups
50ft Single Dumbbell Walking Lunge (22.5kg)

6 rounds - 15kg - ave HR 168, max 190

Accessory
150 double unders: 3:25

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

It's Notting Hill Carnival weekend, so a complete home session after a while. I was dreading it, but actually started liking it. No time pressure and being able to review videos between sets was quite nice.

Snatches felt the worst ever. Slow and couldn't drop under. But then, snatch balances felt the best they ever have. I tried dipping and driving like a box jump and to extend my knees, and my dip and drive finally look decent. That let me get under easily. I need to try this with jerks now.

I took the metcon quite easy, which is another benefit of doing this at home. I had 1:45 left when I started the 6th round, and became stubborn and decided to go mad to squeeze it in. That's why the high HR at the end.

Double unders were k. Sets of 25,25,20,20, then a couple of trips when attempting sets of 20.