Thanks renton and cha!

Bike

25k on the wattbike in 55 minutes

531 - C1W4

Deadlift
92.5x3
105x3
120x8 (video below), RPE 8
92.5x5x3

OHP
37.5x3
45x3
50x8 (video below), RPE 10, ties 8 rep max, and up 1 rep from 1 month ago
55x3 (joker set, not AMRAP)
37.5x5x5

Face Pulls, Lat raises, Seated row, Dips



I focused on chest up, stay tight, and not move the bar before each rep. It looks like I am just a little behind the bar and so my hips need to be a bit higher. Thoughts?
I had a few more reps in me, but I ran out of liquid chalk and my grip was failing



Featuring a half hearted attempt at a 9th rep

I just watched the 1st 4 DL reps. They look pretty good, but yes, you could be a little tighter on the setup. Raising your hips slightly might help.

Thanks cha!

I'm going to use the 1+ week to test my 1 rep maxes. I think I can break a few PRs!

You have a really strong ohp.

Thanks, bodyweight OHP is one of my goals.

Run

6.4k run in the park with my dog at 6:00 pace. It's my first run outside in a month and no knee pain whatsoever!

Crossfit

1 Power Snatch + 1 Hang Full Snatch

7 sets, every 90 seconds

I worked up to 45. Our coach said to stop thinking and just go on my last set and it felt really really light, I wish I had time for a few more sets.

8 minute AMRAP
250 double unders
60 DB/KB snatch @24
Max effort burpee bar muscle ups

Instructions were to spend a maximum of 3 minutes on the skipping, I was hoping for 150-180 but only got 125. Scaled the snatches to 15 kg, which was way too light.

I did 5 BBMU in the remaining 80 seconds.

It was a fun session, snatches felt good, muscle ups felt good

Run

3.3k run at 5:57 pace.

We have an in house crossfit competition this evening, which I'm quite excited for. There are 3 workouts, the first one is 4 minutes to find a 3RM push press.

I haven't push pressed in a while, but my 3RM OHP is around 58, so I feel like I will try 65, then 70.

Crossfit Winter Throwdown

This was a fun evening. 7 teams of 2, 3 events. I won the partner lottery and got the best one.

Event 1
4 minutes to find 3RM push press

We loaded the bar at 60, it was pretty easy. I failed my 3rd rep at 65 (I only took a 40 second break, but I lowered the bar a bit weird after the 2nd rep). I then took some time and hit 65. I haven't push pressed in a long time, so I think I could have probably got 70-75 with a little practice. My partner got 75 and we won the event.

Event 2
Death by synchro deadlifts (80kg/50kg) + synchro up downs

Minute 1 - both do 1 deadlift and 1 up down
Minute 2 - 2 deadlifts and 2 up downs
Minute 3 - 3 deadlifts and 3 up downs
and so on, until you can't finish a minute

We finished round 10, and then I had to break up the deadlifts 6 and 5 in round 11, and could only get 9 up downs. My partner could have probably gone on and on, he's a beast. We got 2nd.

Event 3
For time
20/18 cal row
30 wall balls 9/6kg
30 med ball sit ups 9/6kg
45 Air Squats
20/18 cal row
(Partner 1 completes 20 cal row, then partner 2. Partner 1 complete 30 wall balls, then partner 2 .....)

We did it in 9:03 and got 2nd. I probably pushed too hard and felt absolutely horrendous afterwards, and dizzy. I almost wanted to quit during the 2nd row.

Anyway, we won the event and I feel destroyed. Event 2 was really fun. The deeper you got, people started dropping out and cheering you on.

Today is a day off, and then Sunday and Tuesday will be the 1+ week of 531 and me testing my 1 rep maxes and hopefully breaking PRs!

Yoga

An hour of yoga, I'm ready to smash some PRs tomorrow!

531 - C1W5

Squat
80x5
90x3
100x10 (PR!) 10RM PR, and my highest ever projected 1RM of 133.
105x1
110x1
115x1
120x1
125x1

Called it at 125 because my lower back hurt a bit, and I'm not comfortable failing on a squat. I think I need to practice failing with a lighter bar. The 10 reps at 100 also took a lot out of me.

I also realized midway through the bench presses that I forgot the 80x5x5 at the end. Oh well.

Bench Press
55x5
62.5x3
70x9 (PR!) Highest ever projected 1RM of 90
75x1
80x1
85x1 (PR!) up from 80 a few months ago
87.5xf
55x5x5

So I think I can do 90 if I set up the session just to go for a 1RM. The 87.5 attempt was an hour into the session and after quite a few bench presses. The 80 I did a few months ago was purely a 1RM session, so I am definitely a lot stronger.

Face pulls, one arm DB row









Thanks for all the help everyone. My form is so much better and a lot of my bench gains have to be just from better form. I'm going to keep posting the videos and keep poking holes in my form!

Congratulations with the PRs. First squat reps looking pretty good! Just keep thinking of chest up, back tight. Looks like you definitely could have gotten two or three more reps with 100kg imo

Crossfit

11 minute EMOM:
1 power clean + 1 hang squat clean + 1 push jerk

I did them all at 50, and it wasn't too hard

9 minute AMRAP:
30 air squats
20 one arm DB C&J @ 22.5
20 shoulder taps

I scaled it to 17.5 and did 2+43

Crossfit

Front Squats
80x5x5

12 minute AMRAP:
12 ring dips
15m one arm OH DB lunge @25
4 lying to standing rope climbs

5+6
I did 8 strict ring dips in rounds 1-3, and 12 jumping ring dips after. The lunges were at 15kg.

I liked this metcon - it had a push, pull, and leg movement that I would do anyway

5k on the assault bike after class in 10:13

531 - C1W6

Deadlift
100x5
112.5x3
125xAMRAP 7 (rep PR, but had a few in the tank)
135x1
140x1
150x1 (grip weak, and felt slightly dizzy) (5kg PR)
155x1 (switched to mixed grip, felt really dizzy after) (PR!)
100x3x5

155 went up fast enough, but with a lot of back rounding. I may need to finally use a belt. I think I could do 160 fresh, but was so dizzy after 155 that I just stopped.

OHP
42.5x5
47.5x3
52.5xAMRAP=7 (rep PR and highest ever projected 1RM of 63)
42.5x5x5

Seated row, hammer curls







Thoughts on the 150 and 155? There is some lower back rounding, right? I am going to use a belt on the next cycle of 531, which starts Sunday. Does anyone have a really good video/link on how to use a belt before I start googling it?

Run

6.16km at 5:55 pace. A bit rainy, dog didn't like the shower afterwards

125 - I watched the 1st 5 reps. On all of them, you are forward. Watch the bar path - it is curved because your knees are in the way.

150 & 155 you stayed back a little better actually, but yeah, you need to brace your core harder. Your back did round a little. There's a bit of slack in your setup. Watch your hips and the weight as you start to pull. The weight should move at the same time as the hips move when you get this right.

As far as belt videos, I dont have a good one bookmarked. I have seen a few good ones. One of the best was Mike Robertson and Bill Hartman I think, talking about filling out 360 degrees with air. I'll post one if I can find one.

On 125, does being forward mean the same thing as hips too high in my case? I'm really confused because I watched a video (I think Alan Thrall) where he says that if your hips are too low/high, they automatically go into the correct position before the weight rises. And for me, my hips raise first, and then the weight goes up. This makes me think my hips are too low.

If I understand you correctly, you are saying my shoulders are too far forward, and the bar path is curved because my knees are in the way?

Your hips and shoulders are too far forward. The hip height, I am less concerned with until you tighten up your setup. There should be no slack at all when you do this right. You should feel a lot of tightness in your hamstrings before the bar leaves the floor and your shins should be almost vertical. I think the hip height will take care of itself when you get this right.

Thanks a lot, I will try and tighten up and bring my shoulders back for next time. Keep the feedback coming, it's been invaluable!

Crossfit

1 Snatch + 2 OHS, every 2 minutes

45, 45, 47.5, 47.5, 50, 50

50 felt pretty easy. I guess being stronger and neglecting olympic lifting still helps my snatches!

Metcon was 16.3 (3rd workout in the 2016 Crossfit Open)

7 minute AMRAP:
10 power snatches @35
3 bar muscle ups

37 reps RX

I wanted 4 rounds, but bar muscle ups are hard after putting on 4kg, who would have thought?

Sorry I missed this, but thank you! I've got 100kg next week and I'm going for 12.

531 - C2W1

Squat
72.5x5
82.5x5
95xAMRAP=12 (rep PR, RPE 8.5?)
72.5x5x5

Bench Press
50x5
57.5x5
65xAMRAP=10 (same as 3 weeks ago , RPE 9.5)
50x5x5

Face Pulls
One Arm DB Row (did myo-reps for the first time)
Barbell lunges

I also decided to do 100 double unders for time whenever I can squeeze it in.

Attempt 1 - 97 seconds

That is 41st percentile according to beyondthewhiteboard. 50th percentile is 78 seconds which is a long way away.



Really focused on chest up, knees out, and a controlled descent.

Run

7k run at 6:04 pace

I'm home for 2 weeks with my parents for the holidays. I'm off to a good start fitness wise. The plan is to do 2/week 531, 2 or 3 runs a week, check out the only crossfit gym in town, and eat a lot