Haha, it was crossfit rules. You had 30 seconds to get the bar overhead, pressouts allowed.

Why aren't you lifting?

life/ work/ winter bugs/ parenthood.. you name it

I still squat once or twice a week and I am trying to do some more specific training as I am going skiiing in December and want to increase my stamina a bit. Maybe I try to do a snatch or a clean again in January

Crossfit

Weightlifting
2 Snatch Push Press + 1 Overhead Squat: 75, 77.5f (nearly broke my neck lowering the bar), 80 (4kg OHS PR!) *

* only did 1 push press

Metcon
6:00 AMRAP
8 Calorie Row
2-4-6-8. . . Burpees Box Jump Overs (24")

-rest 4:00-

6:00 AMRAP
6 Burpees Box Jump Overs (24")
2-4-6-8. . . Calorie Row

4+15 - 5/10/15... push-ups instead of BBJO
4+7 - 15 push-ups instead of BBJO

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

I have a bit of a cold, so happy to get this done. OHS at 80 was marginal depth, but that's how low my snatch is so I am going to count it.

I subbed BBJO for push ups to keep my HR low because of my cold and it worked.

Crossfit

Weightlifting
5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk: 60, 70, 70, 70, 70 (every 90s)

Metcon
For time: (15 minute cap)
150 Double Unders
50 Handstand Push Ups
100 Double Unders
10 Wall Walks
50 Double Unders

13:35 - 105 DU/33 HSPU/70 DU/8 WW/35 DU

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

I'm still getting over the cold. I've had 3 in 4 months now and before that hadn't had one in a year. I hope this doesn't become a thing.

The complex was fine. The annoying thing about this mini deload is that my tennis elbow hasn't gone away. Lowering the bar hurt it. I did classes where there were movements that aggravated it. I need to be smart.

I scaled the metcon fine. 70-80% of the reps everywhere. I definitely need to lose weight for the open.

Crossfit - Open Gym

Front Squat: 80x10, 87.5x8, 95x6, 102.5x4, 110xf (2nd rep!!!)
C2 Bike: 10008m, 23:59, 2:23.7, ave HR 148

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My tennis elbow is bad. It hurt during front squats and I scrapped pull-ups. I shouldn't be failing a front squat at 110 with my max at 127.5. I am pretty certain that is the first ever squat I have failed!!!

I will put it down to having a cold, not really squatting for 2-3 weeks because of it, and my tennis elbow. The next 7-10 days is going to be all about managing it to make it 100% again.

Crossfit

Strength
Deadlift: 125x3x4

Metcon
3 sets (Every 5:00)
5-10-15
Calorie Row
- 12 box step ups

3:08, 3:16, 3:22

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

The first part was actually a front squat/push press/push jerk complex but did deadlifts to be smart for a change for my tennis elbow. First proper hard metcon in a week due to my cold. Struggled.

can you just explain the metcon to me? just to be sure....30 cals and 36 step ups in each set? if so, looks like it might be fun

Yeah, you got it. It goes 5 cal, 12 step ups, 10 cal, 12 step ups, 15 cal, 12 step ups. Really fun way to do intervals.

Bike

60 minutes, 25730m, 2:19.9, ave HR 143

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I sped up in the last 15 minutes to get below 2:20 for the first time ever. That's around 2 seconds quicker for an hour than I've ever gone and close to my lowest average HR. Love the gains!

Crossfit

Weightlifting
1 Power Snatch + 1 Low Hang Power Snatch + 1 Hang Power Snatch: 40, 45, 45, 50

Metcon
AMRAP 15:
5-10-15-20-25…..
Toes to bar
10 Overhead Squats, 42.5kg
50 Double Unders

5 rounds in 15:24 - 30kg OHS, 35 double unders per round

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

Really, really good day. The 4-5 days of being smart about my tennis elbow has paid off and I felt nothing today on a grip heavy day.

Snatches felt ok. I scaled the metcon nearly perfectly to keep moving. 4-8-12-16-20 would have been ideal for toes to bar because I hit a wall in the set of 25. It took forever.

Run

7.2km, 45:19, ave HR 159

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Very enjoyable and slow.

Tomorrow is a nice little metcon with a lot of pulling that I am going to go pretty close to 100% on. It will be a nice test of cardio/gymnastics and my tennis elbow.

Crossfit

Metcon
For time: (15 minute cap)
40 Wall Balls
30 Pull Ups
30 Wall Balls
20 Chest to Bar Pull Ups
20 Wall Balls
10 Bar Muscle Ups

13:35

Accessory
Step Back Lunges: 12.5sx10x3 (per leg)
Single Leg Glute Bridges: 3x10 (per leg)
Calf Raises: 3x15 (with barbell and some weight)

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

No tennis elbow, big win. This was a very openy workout. Big sets of pull ups and chest to bars is not my strength, but I really enjoyed this. Times to complete each section were 4:22, 4:48, 4:28. Wall balls were in sets of 10. Pull-ups were 6x5. Chest to bars all singles. Muscle ups 3,2,2,1,2 in about 3 minutes.

I've realized something new with the introduction of a lot of easy cardio and doing fewer metcons. I used to feel completely shattered if I worked out 3 days in a row. Today was my 5th day in a row working out and I feel great. My body just can't handle going hard a lot.

I think a general sustainable plan going forward is 2-3 metcons a week, lots of easy cardio, 1 squat, 1 push, 1 snatch, 1 C&J, and 0.5 deadlift a week. And tweak the numbers based on if I'm trying to get stronger or if I'm trying to get my cardio up.

Open Gym

Front Squat: 85x5, 87.5x5, 90x5, 92.5x5x2
Bench Press: 70x5x2, 72.5x5x2, 75x5

C2 Bike: 3*(6 mins easy, 4 mins hard) + 6 mins easy

2:27.6 for the easy part, 2:02.5 for the hard part

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

Weights were fine. I started off conservatively and just built to what seemed like a reasonable RPE.

I was tired of doing easy cardio, so I came up with this. I set the intervals up wrong on the machine and the rest was my harder parts, which was quite annoying. HR was around 145 for the easy part and hit a max of 172 for the hard part.

Bike

1 hour, 25668m, 2:20.2, ave HR 141

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

Close to my quickest pace and my lowest HR. I have started eating a bit less as well. Bring on the Open. Please no 1 rep max deadlift.

There is a dumbbell version of DT tomorrow in class. If I'm feeling decent, I might do actual DT.

Crossfit

Weightlifting
Power Cleand and Jerk: 70x2x4

Metcon - DT
5 rounds for time of:
12 Deadlifts, 70kg
9 Hang Power Cleans, 70kg
6 Push Jerks, 70kg

12:05 - 55kg, ave HR 178, max 187

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

I guess I should give up crossfit. 9 seconds quicker after 2 years. I am considerably stronger as well. My excuses are my tennis elbow showed up and I properly blew up trying to go under 10 minutes. I failed the last jerk of rounds 4 and 5 and stared at the bar for a long time.

Round times were 1:20, 2:03, 2:10, 3:13, 3:18. Last time I split up the hang cleans 4+4. This time I did them unbroken for 3 rounds, then 4+4 in the last 2 roudns.

I will try this again next month when my tennis elbow is 100% and with better strategy. I still think I can go sub 10 or maybe 12 minutes with 60kg. Let's see. Terrible day, but I'll keep grinding.

Crossfit

Metcon
3 rounds for time: (12 minute cap)
10 Back Squats, 92.5kg
100ft Walking Lunge
10 Box Jumps, 30"

8:28 - 85kg

Accessory
Bent over Row: 40x10, 50x10, 55x10x2
Skull Crushers: 20x10, 25x10x2, 30x10

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

I think I'm slightly overtraining, in relation to my tennis elbow and back anyway. I sensibly scaled the metcon down to 85. First 2 rounds were unbroken and I did a quick 6+4 in the 3rd. It was my first time doing back squats in ages and I thought why not with it being so light. Round times were 2:17, 3:00, 3:11

Crossfit

Strength
Deadlift: 130x2x3, 135x2, 140x2

Metcon
For time in teams of 2 (16 minute cap):

12 Wall Walks
24 Power Cleans (50/35)
10 Wall Walks
20 Power Cleans (60/45)
8 Wall Walks
16 Power Cleans (70/50)
6 Wall Walks
12 Power Cleans (80/55)
4 Wall Walks
8 Power Cleans (90/60)
2 Wall Walks
4 Power Cleans (100/70)

16:22 - 40/50/60/70/80/90kg

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

Really, really good day. I was a bit scared of today being the nut low for my lower back and tennis elbow, but I felt great! Deadlifts were very easy. I did double overhand throughout and the 140 nearly slipped out in the 2nd rep.

The metcon was pretty fun. 90kg cleans at the end were no problem at all. We went a bit above the time cap because my partner failed one at the end and finished it after.

I then had my 30 minute 1 on 1 after. I did some goal setting for the Open. I realized a big leak in my training is that I don't have a structured way of testing my cardio. I test my strength and always know where my gymnastics is at, but have no clue with cardio/metcons. That will change.

Bike

C2 Bike: 60 minutes, 25100m, 2:23.4, ave HR 147

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

A bit chaotic with my schedule, so got this done at night. HR was high and I was pleased to just complete it.

Weightlifting and Open Gym

1 Pressing Snatch Balance + 3 Snatch Drop: 30, 35, 35, 35
Hang Snatch: 40x3, 45x2, 50, 52.5, 55, 55, 55, 55
Snatch Balance: 45x3, 50x2, 55, 60, 62.5, 65, 67.5 (7.5kg PR)

C2 Bike: 30 minutes, 12425m, 2:24.8

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

I feel ANOTHER cold coming on, wtf. It would be the 3rd in 3 months. I really hope it just goes away. Today was the other total in class (1RM clean, bench, and overhead squat). It took all my will power to not go. I had so much FOMO when cycling and watching them do it. Cleans and bench are the worst movements for my tennis elbow.

Snatches felt really good today. The snatch balance at 67.5 was actually really easy. I can do way more.

Open Gym

Front Squat: 90x3, 92.5x3, 95x3, 97.5x3, 100x3
Bench Press: 75x4x5
Farmer's Carry: 55kgx60m, 64kgx40mx4

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

Happy to get this done with a cold. Squats felt really easy.

I have golfer's elbow and have used a theraband flexbar. While it hasn't alleviated my symptoms completely, between that and appropriate rest, it has helped a lot.

Open Gym

Metcon
4 sets:
50 Double Unders
10 Burpee Pull Ups
50 Double Unders
3 Burpee Bar Muscle Ups
-rest 3:00 between sets-

3:46, 4:06, 4:17, 4:03 - 35 and 30 double unders in set 1 10 cal rogue bike instead of double unders for sets 2-4... 8 burpee pull-ups throughout

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

I am not entirely sure I should have done this with a cold, but at least I subbed out the double unders for an easy bike after the first set. Today's class had a 500m row time trial and then death by shuttle runs, so this was actually the better option.

It was my first time doing burpee bar muscle ups and they were SO easy. It was a good reminder that BMU singles might be the way to go as it saves on grip and lungs, even though the 2nd and subsequent reps are always easier due to the bigger kip. The challenge was to jump into a nice hollow position.

I actually have one and did the exercises in one of the popular youtube videos. My big problem is compliance when my tennis elbow is fine. Do you do it year round and how often?

Got one several months back. I have a desk job and the flexbar sits on my desk with me all day in full view. When I need a break, I pick it up and crank out a set or two. I try to aim for 3 sets of 20 every other day. But like you, I also slack when the elbow feels fine.

I've also incorporated some direct forearm work in the gym, like wrist curls with a moderate to light barbell or dumbbells for 15-20 reps for 2-3 sets, which seems like it helps, too.

3 sets of 20 of what exactly?

And thanks! This is just the nudge I need to start doing it again.