Crossfit

Weightlifting
Hang Clean: 82.5x3
Clean Deadlift: 95x3x3

Metcon
2 Sets: (13 minute time cap)
3 Rounds:
12 Thrusters, 30kg
12 Stick Sit Ups
24 Crossover Single Unders Or 48 Double Unders
-rest 3:00 between sets-

30kg push presses, 40 seconds of crossovers

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My RHR has been SO high even after very little exercise. I hope this goes away fast.

But, a decent day. I've done 80x3 for hang cleans ages ago, so decided to do 82.5 and it was really easy.

I overscaled the metcon. 30kg push presses were too easy. I wanted to see how my crossovers were in a metcon and they weren't great. I think I got between 4 and 9 in each 40 second window.

[B]Crossfit/B]

Metcon
10 rounds for time:
200m Run
3 Bar Muscle Ups

15:43 - 1:11, 1:34, 1:38, 1:38, 1:34, 1:34, 1:37, 1:38, 1:40, 1:39

Accessory
Bulgarian Split Squats: 12.5sx10x3 (per leg)
Elevated Double DB Romanian Deadlift: 12.5sx10x3
Cossack Squats: 3x14

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I'm finally feeling better. RHR is down and I didn't feel like death during the warm ups. Bar muscle ups were so easy and unbroken! I didn't have to catch my breath to do them. The stairs were the really annoying part about this workout.

I'm going to start adding back the easy cardio now.

Crossfit

Strength
Front Squat: 90x8, 80x10, 70x10 (around 60s rest)

Metcon
4 sets (1 set every 5:00)
Even Sets: (0:00, 10:00)
15 Calorie C2 Bike
15 Burpee Broad Jumps, 4ft
15 Calorie C2 Bike

Odd Sets: (5:00, 15:00)
15 Calorie Row
15 Burpee Broad Jumps, 4ft
15 Calorie Row

R1 - 2:53 - max HR 186
R2 - 2:56 - 188
R3 - 3:00 - 187
R4 - 3:16 - 187

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I'm starting to feel like myself again. 90x8 was pretty easy. The metcon was another pacing fail, but I felt good taking it into the pain cave.

Row

30 minutes, 6255m, 2:23.9, ave HR 150

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Biblical rain in London made my decision easy to row and not run. It's a bit annoying to have lost some fitness, but we go again. First double in 3 weeks.

Crossfit

Strength
OHP: 56x8 (rep PR!), 45x8, 40x6 (60s rest)

Metcon
AMRAP 9:
Round 1: 3 Power Cleans + 1 Wall Walk
Round 2: 3 Power Cleans + 2 Wall Walks
Round 3: 3 Power Cleans + 3 Wall Walks
Round 4: 6 Power Cleans + 4 Wall Walks
Round 5: 6 Power Cleans + 5 Wall Walks
Round 6: 6 Power Cleans + 6 Wall Walks
Round 7: 9 Power Cleans + 7 Wall Walks
...
Bar: 70kg

7+0 - 50kg, 1-1-2-2-3-3-4 wall walks

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Cool day, sensible training.

OHP was RPE 10. I scaled the metcon pretty well to keep moving.

Crossfit - Open Gym

Deadlift: 120x3, 125x3, 130x3x3
Curls: 10sx12x5

C2 Bike: 1:00:22, 25000m, 2:24.8, ave HR 142!!!!

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Low RPE for deadlifts. I made the rookie mistake of wearing a cotton shirt for an hour of cardio.

Horrific rowing technique in the background of your deadlifts

Weightlifting and Open Gym

Snatch Balance: 40x5x4
1 Hang Snatch Pull + 2 Hang Pause Power Snatch: 40, 42.5, 45, 47.5, 50
2 Pause Snatch Balance + 1 Snatch Balance: 40, 45, 45, 50, 50

C2 Bike: 60 minutes, 24931m, 2:24.4, ave HR 145

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Another 2 hour session, I love the grind. A weightlifting session with only snatches was quite fun. My snatch balance to snatch ratio is atrocious, so this is good for me. Anything power always feels good, so the actual snatches felt good. Snatch pulls are terrible. I haven't done them in a while and didn't really know what to do.

Bike was a grind. I had a great view of some cheating by a usual suspect (17 instead of 21 burpees and 29 instead of 42 wall balls) and then he marked his score Rx and is top of the leaderboard. Standard.

Crossfit

Strength
Front Squat: 100x6, 90x6, 85x6 (60s rest)

Metcon
800m Run

-at 8:00-
30 Calorie Row
30 Single Arm Alternating Devil Press, 22.5kg
30 Calorie Row

-at 16:00-
800m Run

Run - 3:34 - max HR 190
Middle - 6:11 - max HR 190 (24 cal ski, 20 Devil Press @17.5kg, 24 cal ski)
Run - 3:43 - max HR 194

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Really good day, good RPE all round. 100x6 was RPE 7-8 I think based on the video?

I scaled the middle bit to still somewhat have something for the last run.

Crossfit

Strength
OHP: 60x6 (rep PR!), 50x6, 45x6 (around 45s rest)

Metcon
Team of 3
5 Sets each: (1:2 work:rest)
15 Calorie C2 Bike
10 Handstand Push Ups
75ft Bodyweight Lunges

Done, no idea about time

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Great day. OHP was a rep PR by 2.5kg or by 1 rep. RPE 10.

I am the fattest/heaviest/strongest and my gymnastics continues to get better. Handstand push ups were a non factor. The 5th set of 10 was unbroken and fast and never in doubt. The lunges were actually the hardest part of this, believe it or not. Lunges after 30-40s of sprinting on the bike were no fun.

Tomorrow is an incredible metcon, heavyish weights and complex gymnastics. It will be my 3rd hard day in a row, but I might treat myself to it.

Crossfit

Metcon
For time: (19 minute cap)

3 Rounds:
10 Deadlifts, 102kg
5 Bar Muscle Ups

-rest 2:00-

2 Rounds:
20 Hang Power Clean, 61kg
10 Chest to Bar Pull Ups

-rest 2:00-

60 Shoulder to Overhead, 43kg
30 Pull Ups

Part 1 - 4:10 - 80kg, 5/5/4 BMU
Part 2 - 5:00 - 45kg, 8/6 CTB
Part 3 - 4:50 - 45 30kg S20, 30 ring rows!!!

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Crashed and burned. I was expecting a bigger time cap, but when I heard it was 5 mintues per set, I didn't scale accordingly. Everything unbroken in the first part (failed the 5th muscle up on the 3rd round). But I knew I was in trouble then. HR high, grip gone. It looked so much easier on paper.

I was talking to a different coach after class and it turned into an arguement. We were talking about blood tests and I said everything came back normal for me except low vitamin D. I took what they prescribed here for 2 years (1000 units a day) and my vitamin D levels stayed the same. I went to India and they prescribed 60000 units a week for 2 months and my vitamin D levels shot up to normal. After some conversation, he ended up attacking me for taking multivitamins and for taking vitamin D. He was okay with creatine. It was all very weird.

Row

30 minutes, 6341m, 2:21.9, ave HR 152

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A bit faster and a bit higher HR than usual. Double session day.

Crossfit - Open Gym

Paused Front Squat: 90x3x5 (1-2s pause in the bottom)
Bench Press: 76x5x5

C2 Bike: 1 hour, 24980m, 2:24.0, ave HR 145

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2 hour Sundays are back. Front squats were strong, bench press was the most I've done for 5x5, but only RPE 8.5 on the last set. Bike is a grind.

Crossfit

Metcon disguised as weightlifting
EMOM 10: 2 clean and jerks

65x8, 70x2

Metcon
10:00 AMRAP:
2-4-6-8-10…..
Dumbbell Front Squats, 22.5s
8 Ring Push Ups

10 squats into the round of 16 - ave HR 180, max 186

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

First bit was 100% a metcon. I checked my HR in the 6th minute and it was 181. These were squat cleans. The second bit was fun and not fun.

I should start posting my ranks everyday in my gym. I'm the strongest/top 3 in most lifts now. It's a combination of my gym being not as frothy as average and me getting stronger. Today 1/9 in the first bit, and 2/9 in the second bit (amongst those who posted scores online). I feel like I'm making progress and becoming decent at this.

Run/Row

1 mile run
2k row
1 mile run
2k row
1 mile run

49:17 - ave HR 160, max 181

Run 1 - 9:46 - ave HR 153
Row 1 - 10:17 - 150 (includes transitions)
Run 2 - 9:40 - 168
Row 2 - 10:25 - 158 (includes transitions)
Run 3 - 9:08 - 174

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Decent progress compared to 6 weeks ago. 1:40 quicker and at a lower HR. Row was significantly better and run was a little better. I didn't run at all in October because of a combination of being sick/easing back into it/laziness. But I will add it back in now.

Crossfit

Strength
Front Squat: 105x4, 95x4, 85x4 (45s rest)

Metcon
3-person team
16:00 AMRAP:
Partner 1: 10 Deadlifts, 85kg
Partner 2: 10 Pull-ups
Partner 3: 10-12-14-16-18-20… Calorie C2 Bike

Calories increase once all 3 partners complete a round

Into the round of 20 - 8 pull ups, ave HR 175, max 183

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The last rep of my front squat felt like it took ages, but looks fine on the video.

I liked the metcon. You automatically get more rest as you go deeper in because the calories increase. Deadlifts were unbroken and pull-ups were in 2 sets.

Crossfit

Strength
OHP: 66x4 (rep PR!), 55x4, 50x4 (30s rest)

Metcon
2 Sets
In a 5:00 window
15x10m Shuttle Run
AMRAP in the time remaining of:
5 Box Jumps, 30"
5 Strict Handstand Push Ups
15 Air Squats

-rest 5 minutes between sets-

Set 1 - 3+10 - ave HR 178, max 189 (did 10 shuttle runs by mistake)
Set 2 - 2+6 - ave HR 176, max 186

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OHP was RPE 9.5. 1kg rep PR vs 2 months ago. I managed the HSPU unbroken for 3 rounds and then they properly went. It's my kind of metcon though, all gymnastics.

C2 Bike

30 minutes, 12690m, 2:21.8, ave HR 144

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My newest toy arrived. It's pretty bulky but also nice to be able to watch TV and do some cardio. Fastest pace on the C2 so far.

Home

Bench Press: 77x5x5

C2 Bike: 1 hour, 25260m, 2:22.5, ave HR 147

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I weighed 79 today!!! I was 73 in March I think. I need to cut starting now, ha. I'd like to get down to 76 for the Open and keep bashing out my cardio.

Bench wasn't too hard. It was my fastest bike pace for an hour by 1.5 seconds. It was so nice to do this in front of the cricket. Ideal.

Weightlifting and Open Gym

1 Pause Snatch Balance + 1 Snatch Balance: 50, 52.5, 55, 57.5, 60 (pause 2s at bottom)
1 Snatch High Pull + 1 Snatch: 50, 52.5, 55, 57.5, 60, 60

C2 Bike: 30 minutes, 13010m, 2:18.3, ave HR 155

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I felt I was getting a cold (again!!!) just before going but now I feel great. And also it was one of the better sessions. My snatches felt so so good. I've been getting stuck getting under the bar. The high pulls really make me keep the bar close and that carried over into my snatches. I was able to aggressively (for me) get under the bar.

I then felt good and decided to go slightly faster on the bike. I don't think it was quite UT1, maybe a grey zone. It felt good though.

There is an informal weightlifting meet in 3 weeks at our gym. Let's see what I can do.

Open Gym

Weightlifting
Clean and Jerk: 70x2x3, 75x2

Metcon
2 rounds: (easy pace)
50 Crossovers
25 Overhead Squats, 40kg
100 Double Unders
25 Toes to Bar

27:48

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Cleans felt pretty good, jerks felt really bad. I used my cues from snatches and that worked for my cleans. Knuckles down, back tight, extend completely.

I took the metcon on Monday and snuck in some crossovers instead of double unders. It was quite fun to do this slowly. Crossovers felt good, all in sets of 6-10. Double unders felt SO easy after crossovers. I could relax and jump only as high as needed instead of flailing.

Home

Paused Front Squat: 92.5x3x5 (1-2s pause at bottom)

C2 Bike: 54 minutes, 22130m, 2:26.4

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My legs have been feeling really heavy from all the extra cardio. Squats felt creaky but still strong enough.

My Garmin chest strap batteries died. It was kind of nice to not look at HR, bike at an easy pace, and not race my previous steady states. I had to cut it short of an hour because I had to answer the door.

Tomorrow is 16.3 and I want a huge PR. Really looking forward to it.

Crossfit

Metcon - 16.3
AMRAP 7:
10 Power Snatches, 34kg
3 Bar Muscle-Ups

62 reps - (PR by 25 reps!)

Strength
OHP: 30x10, 32.5x10, 35x10, 37.5x10
Curls: 12.5sx10, 10sx10x3 (superset)

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Pretty decent. There's still lots of room for quick improvement because the limiting factor was my cardio, not muscle ups. I was resting 10-15 seconds between snatch sets (all 6+4) and between movements. Muscle ups were 3, singles, singles, 2+1. I should have just done singles from the beginning to save my grip and my lungs. Round times were 0:59, 1:39, 1:45, 1:53 and 43 seconds for the last 10 snatches.

Crossfit - Open Gym

Bench Press: 85xAMRAP=6 (rep PR!), 60x8x3
Front Squat: 85x5x5

Assault Bike: 60 minutes, 524 cals

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Training is going really well. Bench has gone from 80x5 in Sep 2022 to 85x6 today. Projected 1RM of 99! My current PR is 96, I wonder if I have a hundred in me. RPE 10 today. My legs still feel really heavy so I did a light 5x5 front squat.

It was my first time doing an hour on the assault bike in 6 weeks, since I moved over to the C2 bike. 24 calories higher than last time and a whopping 95 calories higher than 3 months ago when I did it for the first time.

Crossfit just announced 25% are making it to the quarterfinals (from 10%). That has to be my goal. I think it will be touch and go.

Weightlifting and Open Gym

2 Clean Jump + 2 High Hang Power Clean: 30, 40, 50, 60
Power Clean: 60x3, 70x2, 80, 70x3, 80x2, 90, 95, 97.5, 100 (10kg PR!), 102.5f
Split Jerk: upto 85

C2 Bike: 35 minutes, 14760m, 2:22.3

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Well, that was a total surprise in more ways than one. I thought today was a snatch session and found out when I got there it was clean and jerk. I decided to do it anyway because max sessions are so fun. 100 felt so easy and then idk what happened with 102.5. I am sure I can power clean that. My max clean is 102.5, so that should be another big PR.