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

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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

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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

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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

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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.