Crossfit - At Home

Power Clean and Push Jerk: 70, 70, 70, 70, 70
Front Squat: 100x3, 105x2, 110, 110, 110

Row: 40 minutes, 8174m, 2:27 pace, 18spm, ave HR 156, max 161

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

This is the start of me replacing metcons with easy cardio. Today was meant to be intervals, but I did the slowest row recorded on this forum. I am very conscious to keep my HR low for the extra cardio, which also probably means less wear and tear on my body.

I'm beginning to give up on push jerks. I dipped well. When I freeze the video when I extend, my legs are extended and my arms are not yet working. Everything seems to be fine. And then I just can't drop under properly. I am going to call it body proportion problems and move on. It's not like it's a weakness anyway. I'll ask my WL coach what he thinks.

Crossfit

Strength
Overhead Press: Build to a heavy 2

60x2, 65x2, 67.5x2 (rep PR)

Metcon
For time: (16 minute cap)
5-4-3-2-1
Wall Walks
25-20-15-10-5
Kettlebell Swings, American (32kg)
Calorie Row

14:10 - 24kg - ave HR 179, max 188

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

OHP was RPE 9. The metcon was my 1 true hard day for the week.

Crossfit

Metcon
5 Sets - 1:30 on, 1:30 rest:
6 Overhead Squats (61kg)
6 Box Jumps (30")
-then-
Max Kipping Chest to Bar / Bar Muscle Ups/ Ring Muscle Ups

Kipping Chest to Bar = 1 rep
Bar Muscle Ups = 3 reps
Ring Muscle Ups = 4 reps

11 ring muscle ups (2,3,2,2,2) - 45kg OHS - max HR, 182, 190, 188, 186, 190

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

That was the worst experience I had at crossfit. We've had this new coach who thinks he's great, but doesn't really crossfit (made us do burpees over the bar with no weights, today he did an extensive snatch warm up, but no overhead squats).

Anyway, the first 30 minutes was a warm up and kipping practice. It was actually decent. Then the workout starts. My entire aim of today was to do ring muscle ups under fatigue. It was a partner workout. So we finished the first bit in 50 seconds. I did a ring muscle up. Partner wasted 10-15 seconds failing one. I did a ring muscle up. Partner failed one. Then the time was up. The coach asked me how many I did. I said 2. He said that is too little and to practice ring muscle ups when you are fresh. And to stop doing them and either do bar muscle ups or pull ups. My HR was 180+ and I couldn't articulate myself very well then and just said I am going to continue.

I understand where he is coming from, but he didn't take the time in the class to ask me what my aim was today, to ask me what my max set of ring muscle ups are to see if I can do them under fatigue, and he didn't actually see that the 2 muscle ups were easy because my partner wasted time. Every other coach would talk to each person individually about scaling options/goals.

At the end, I went up to him to and said sorry if I was rude, but my goal today was to to RMU under fatigue. He said whatever I don't care, I get paid. Cool.

Anyway, RMUs actually felt good. I did 3 unbroken in the second set just to prove a point, ha.

Run

5.05km, 34:45, ave HR 161

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

Double session day. Cardio gains are going to come back quickly. I dawdled to keep my heart rate down.

Crossfit - Open Gym

Front Squat: 95x5x5
Bench Press: 75x5x5

Assault Bike: 60 minutes, 429 calories, ave HR 150/max 159

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

I'm really loving 2 hour sundays. Today was the hardest day of my 7 week squat/press cycle. It still didn't feel too hard. Biking is the way to go for easy cardio. I can keep my HR down and there seems to be less wear and tear on my body. I'm excited to see my cardio gains.

Crossfit

Metcon - Helen
3 rounds for time:
400m Run
21 Kettlebell Swings - American (24kg)
12 Pull Ups

12:50 (14 second PR) - ave HR 187, max 195

Accessory
EMOM 8: 10 V-ups

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

I'm quietly pleased with a 14 second PR, even though it's 2 years later. The previous one was during peak Linchpin when my cardio was at its best. It's now lagging behind and I'm about to ramp it up.

Round 1 in 3:35 - Swings 13/8, pull-ups 6/3/3
Round 2 in 4:25 - Swings 13/8, pull-ups 4/4/2/2
Round 3 in 4:53 - Swings 10/6/5, pull-ups 4/singles

My grip just completely gave way in round 3. I was gripping the bar with 3 or 4 fingers on my left hand because it kept slipping. My max HR was actually in round 1, which shows that it was my grip and not cardio towards the end that was the limiting factor. And the usual +30 seconds per round for getting in and out of my gym for a running workout.

Crossfit

Weightlifting
High Hang Snatch + Hang Snatch + Power Snatch: 51, 51, 51, 45, 45
Overhead Squat: 57.5x2, 60x2x2

Metcon
For time:
30 Calorie Row
30 Back Squat @ 70kg
20 Calorie Row
20 Back Squat @ 70kg

6:12 - 50kg - ave HR 182, max 195

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

3rd week in a row snatches feel bad. It looks like I am using my back too much instead of my legs, leaning back, and the bar loops away from me. So frustrating. I had to drop the weight from the percentage prescribed (70%).

The metcon was SO fun. This week is all Games workouts, but easier/different versions so you can do it in a gym. Round times were 3:29 and 2:43. I rowed slowly so I could do the squats unbroken. The second set of 20 was actually pretty quick with not much pausing at the top, so I think I could have pushed the rower a little more. It is my first time back squatting in a couple of years, but it seemed fine to do with such light weights.

Crossfit - At Home

1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean: 70, 70, 70, 70, 70
Push Jerk: 70x3x3

Row: 30 minutes, 6130m, 2:26.8, 18spm, ave HR 154

200 double unders for time: 4:46

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

Phew, a hot and a long day. Weightlifting feels... okay? I can feel my cardio getting better already. It was quite easy to keep my HR down compared to before.

Today was the first time in 7 years of doing crossfit that I worked out without a shirt. What. I took a topless video of my double unders and I look squishy but the muscle is trying to poke through.

Crossfit

Strength
Front Squat: 100x2, 110x2, 115x2 (RPE 8)

Metcon
For time: (18 minute cap)
5 Power Cleans (93/61kg)
15 Chest to bar Pull Ups
25 Toes to Bar
50 Wall Balls (9/6kg)
25 Toes to Bar
15 Chest to bar Pull Ups
5 Power Cleans (91/63kg)

13:10 - 75kg cleans - ave HR 182, max 195

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

Really fun day. It was build to a heavy 2 with squats, but I didn't go too crazy. It felt solid and more in the tank.

I loved the metcon. I was scared of the last 5 power cleans after all the grippy work but they were quite easy. I should have gone 80 or even 85.

I can feel my cardio coming back. Monday is Nate, which I am really excited for. I am going to do it Rx for the first time.

Run

5.05km, 33:39, ave HR 157


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

I did the exact same run from a week ago. Lower HR and a minute quicker. Cardio gains are going to come back fast.

The good and the dumb.

First the dumb -
I've bulked the last 6 months, got stronger everywhere. I've done crossfit 4 times a week, and 1 pure strength/WL day. 10-20 minutes of hard cardio 4 times a week is really nothing. I kind of knew this, but chose to ignore it because the strength gains were coming and classes were fun. I really should have replaced 1 or 2 metcons with long and easy cardio (which would also leave me feeling less beat up).

The good -
I can keep this in mind in the future. The gains will come fast now. I am really enjoying this. I am not neglecting easy cardio again.

all I’ve read about UT2/steady state type cardio is that the gains come slow? It’s ‘it’ll happen eventually but you never know when and how…you just have to trust’

Have you read something different or are you relying on something else?

I guess steady state gains coming slow is relative to how fit you are. C2 erg gods rowing 300k a month will have slower gains by upping their volume. I've been doing 10-20 minutes of hard cardio 4 times a week for 6 months. I've completely neglected steady state (really stupid of me), so adding in 2 hours of it a week is going to bring back that type of fitness really fast.

My rowing/running/cycling easy pace is stupidly slow now because of zero volume. It is low hanging fruit.

Crossfit - Open Gym

Bench Press: 78.5x3x5, 50x10x5

Assault Bike: 60 minutes, 448 calories, ave HR 149, max 160

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

These long Sundays are amazing and I really look forward to them. Bench was RPE 7 in the last set, maybe? The 50x10x5 which I stole from boring but big seems to be working. I think I have a PR in me.

More cardio gains. 20 calories more in an hour at basically the same HR, vs a week ago.

Crossfit

Metcon - Nate
20 min AMRAP:
2 Ring Muscle Ups
4 Handstand Push-ups
8 Kettlebell Swings (American), 32kg

9+8



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

I'm really, really pleased with that. I paced it pretty well. Ring muscle ups were the limting factor - I had to rest more and more for them. I did all singles for the first 8 rounds. I then failed one! I then rested a minute and did 2 unbroken. Idk what happened. I needed 15 seconds more for 10 rounds, gah. HSPUs were joke easy. It was a complete non factor, which was nice. The kettlebell was heavy. Average HR 182, max 191. Round times were 1:00, 1:37, 1:51, 1:52, 2:08, 2:02, 2:10, 2:11, 2:41.

11 rounds should be doable if I wasn't at my fattest and with a bit more conditioning. 10 and a bit would have been doable today with perfect strategy (not failing a muscle up and wasting all the effort).

Crossfit

Weightlifting
Snatch: 45, 50, 52.5, 55, 55, 57.5, 60, 62.5, 62.5, 65 (every 1:15, work upto 90%)

Metcon
21 Box Jump Overs, 24"
15 Calorie Row
9 Burpee Box Get Overs, 30"
21 Box Jump Overs, 24"
15 Calorie Row
9 Burpee Box Get Overs, 30"

-rest until 10:00, perform second set reversed-

Set 1 - 5:30, ave HR 177, max 190
Set 2 - 5:48, ave HR 183, max 191

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

Snatches felt better after a while. 62.5 was my best rep so that's the video that makes it.

The metcon was brutal. It is another one adapted from the games. I really need to pace these better and stop positive splitting intervals.

Row

Row: 30 minutes, 6242m, 2:24.2, 18spm, ave HR 144

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

The quoted was from 5 days ago. It might be apples and oranges because today was a double session in the evening and 5 days ago was right after some lifting (so HR was slightly high when starting).

But still, 144 might be my lowest ever average HR recorded.

I've gone from 6 months of roughly -

Crossfit
Crossfit
Crossfit
--- Rest Day
Crossfit
Strength/Weightlifting
--- Rest Day

to -

Strength/Weightlifting + 60 minute bike
Crossfit
Crossfit + 30 minute row
--- Rest Day
Crossfit
Crossfit + 30 minute run
--- Rest Day

I wonder if I can handle the extra volume. If 4 of the crossfit days have metcons that are all too intense then I replace the metcon with easy cardio and don't double up.

I tried and failed to add additional sessions 11 months ago. I'm older obviously but rowing probably less taxing overall. I found it really difficult to be fresh mentally and to get up for the harder sessions both mentally and physically. I actually think it was detrimental, albeit I'm sure I could have adapted if I'd added sessions slower/persisted with them.

Back in the day, my structure when frothing was

Rest Mon

Tues to Thurs 3 crossfit gym days...1 hour classes that generally included lifting and a metcon. Metcon was always 100% max effort

Rest Fri

Sat - pure strength day. generally back squat and one other movement
Sun - long run

I was age 36-40 and that was as much as I could cope with and even back then it was generally really hard to get going on day 3

tbh, I got more into weightlifting after I left crossfit as the class structure didn't give us enough time and the programming was metcon heavy in those days. Snatch went from 60 to 82.5 in 12 months after I left and back squat went up 20 kg

Yeah, my schedule looks similar to your frothing days. I've realized I've trained more, that my body can only handle so many hard days. I seem to recover just fine from slow days. So I *think* I should be fine with this schedule, especially with changing 1 or 2 metcons a week to 80% effort and not all out or even just replacing them with a slow row.

I would love to hit an 80 snatch. How much did you weigh then?

I tried desperately to get to a bodyweight snatch but failed. I was 85kg when I hit 82.5 and then tweaked my back while squatting and had to take 3 months off, then never got it back. I think i would have got there if I'd stayed healthy because my overhead squat was really strong and stable. PR was only 90, but that was because my shoulders weren't strong enough to rear jerk more weight above my head with an OHS grip

BW Snatch and 2x bodyweight BS were my big goals when I left crossfit. (well...those and never doing a double under or thruster again). I didn't do either and didn't get close on BS - best was 150.

Crossfit

Weightlifting
Clean and Push JerkL 60, 65, 70, 70, 70, 70, 70, 75, 80, 85 (every 1:15, work upto 90%)

Metcon
For time: (14 minute cap)
21 Calorie Assault Bike
21 Thrusters (34kg)
18/Calorie Assault Bike
18 Thrusters (43kg)
15Calorie Assault Bike
15 Thrusters (52kg)
-into-
40 Alt. Front Rack Lunges (52kg)

13:48 - 30,35,40kg - ave HR 179, max 194

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

This wasn't a fun one to do hungover. I finished the first bit in 10 minutes and thought 4 minutes was plenty to do the lunges. I did a set of 8, then 6, then mentally gave up. Then did 8, 10, and 8 with very little rest and squeezed it in.

Clean and jerks were ok.






I guess I'm somewhat close, 73 at 76. Same with back squat. I did 135 a while ago and have added 12.5 to my front squat since then, so perhaps I would be at 145.

I really want to snatch 80, clean and jerk 100, and bench 100.

Crossfit

Strength
Deadlift: 130x2, 140x2, 150x2 (rep PR!) 3-4 RIR

Metcon
AMRAP 6:
10 Push Ups
4 Strict Pull-Ups

-2:00 Rest-

AMRAP 6:
10 Dumbbell Bench Press, 22.5s
5 Strict Pull Ups

Part 1 - 8+2 - ave HR 161, max 184
Part 2 - 4+6 - ave HR 165, max 175 (20kg DBs, 4 strict pull-ups)

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

It feels SO good to deadlift completely pain free from the ground, so every rep PR goes in red. It's been quite a long road to get here and I think the only thing I'm doing differently now is being smart about training volume and cumulative fatigue on my back. I think I could have done 150x5 or 6.

Loved this metcon. Push and pull, impossible to get HR high. I was quite surprised with 8+2 in the first part. Pull-ups were so easy. 20s were probably too heavy for part 2 after all the work before.

Run

5.26km, 33:41, ave HR 158

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

Yes, I'm going to keep comparing boring steady state, as long as the noob gains keep coming. I'm going out this evening, so I had to do this 6 hours after crossfit in the afternoon and it was hot. I took a wrong turn, so the longer distance. I'm still pleasantly surprised by going faster and nearly the same HR. Long may this continue.

Crossfit - Open Gym

Front Squat: 100x3x5
Bench Press: 83.5x2x5

Assault Bike: 60 minutes, 500 calories, ave HR 147


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

2 hour Sundays are going to become a thing. Cardio gains are going exponential. I'm wearing a chest strap, so the HR data is accurate. This ridiculous improvement just shows how much I have neglected it.
There are 5-6 months left before the Open and I am really excited for it now. It might be the first time I properly bash out cardio for it and I'm the strongest I've ever been.

I just got an email saying my video below was blocked in Belarus and Russia. A bit gutted tbh.

Crossfit - At Home

1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean: 55, 57.5, 60, 62.5, 65
Push Jerk: 75, 80, 82.5 (and a few sets afterwards because frustration)

Row: 30 minutes, 6266m, 2:23.6, ave HR 146

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

The metcon was a 7 minute sprint potential back irritater (12-9-6 70kg squat cleans and burpee chest to bars), so I replaced it with easy cardio.

Cleans felt better. I am at my wits' end with push jerks. I sent my WL coach a long voice note asking if some body proportions are just not suited to push jerks. If I can split jerk fine, which is more complicated, then why on earth can't I drop under the bar with push jerks?!

Row continues improving like all cardio.