These:

https://youtu.be/D4yT2B9Qhfo?si=l7U8-w-Wfll1hhz3

Crossfit

Metcon
AMRAP 12:
10 Dumbbell Bench Press, 22.5s
10 Dumbbell Deadlifts, 22.5s

9+14 - 20kg DBs

Accessory
3 sets:
30 Heel Taps (each side)
30 Regular Russian Twist
20m Isolateral DB Farmers Carry (left)
20m Isolateral DB Farmers Carry (right)

32kg for farmers carries

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

Nearly 100% now and this was a fun one.

Crossfit

Metcon

For time: (35 minute cap)
1 Squat Snatch (60/42.5kg)
2 Bar Facing Burpee
3 Pullup
4 Toes to bar
5 Hang Power Clean (60/42.5kg)
6 Pushups
7 Wallball (20/14)
8 Kettlebell Swing (24/16kg)
9 Situps
10 Air Squat
11 Box Jumps (30/24)
12 Overhead Squats (60/42.5kg)

12 days of christmas style - 1, then 2,1, then 3,2,1, etc

31:40 - 45kg, rest Rx

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Not the best one to do after a cold, but I scaled the weight down and fought my way through. It was really fun in the end. I think 52.5 would be a decent weight for this when I'm 100%. It was actually one of the better designed 12 days of christmas wods. Most of them are too ridiculous with all 12 movements hard. This had some built in breathers in there.

Crossfit

Metcon
For time in teams of 2 (30 minute cap):
30 Cal Row
40 Deadlifts
30 Cal Row
30 Hang Power Cleans
30 Cal Row
20 Clean and Jerk
30 Cal Row
10 Clusters
30 Cal Row
20 Clean and Jerk
30 Cal Row
30 Hang Power Cleans
30 Cal Row
40 Deadlifts
30 Cal Row

Bar = 60kg

26:17

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Two back to back brutal grinders, but I loved it after being sick. It was nice to sling around a 60kg bar. Today makes me think my DT a couple of weeks ago was an anomaly.

Bit of a life update heading into the holidays - the last year has been the most difficult of my life with the breakup and my mom dying happening at basically the same time. It was a lot of emotions and was hard to process each individually without confusing the two. My inner circle/family was basically ripped apart.

I think I'm finally on the other side of it, or at least getting there. I had a short relationship in March, but that was definitely too soon in hindsight. I have now been dating someone for 3 months and everything seems good and promising. Work and crypto/NFT trading is going as well as it ever has. I'm most likely going to buy the house I'm living in now, which is another exciting thing. I definitely have moments of real sadness and I randomly burst into tears, but it's happening less and less.

The last year has emphasized how important fitness is to me. However **** things are, I can feel good about myself for an hour and for a while afterwards. Even nitting about planning workouts, pacing, etc takes my mind off things. If I ever get sick of crossfit, I'll just find something else to obsess over.

Merry Christmas everyone.

Open Gym

Strength
Front Squat: 90x5x5

Metcon
5 sets:
100 Double Unders
30 Push-Ups
- Rest 1:00 between sets -

2:23, 2:37, 2:42, 2:59, 2:59 - 60 double unders, 25 push-ups

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The gym was closed today, but I snuck in and trained with a coach/friend. I think I'm getting old. My squats and double unders felt better as the sets went on. I guess I need longer warm ups.

I scaled the metcon perfectly to still make it pretty high intensity. If I added double unders, I would have just been standing around more. And the same if I had done 30 push ups.

Weightlifting

3 Hang Pause Power Clean + 1 Pause Push Jerk: 50, 55, 60
2 Hang Power Clean Clean + 1 Split Jerk: 65, 70, 75
1 Hang Power Clean Clean + 1 Split Jerk: 80
Clean Pull: 90x5x3

10 minute EMOM, alternating between
1 - 25-30 crossovers
2 - 8 Overhead Press, 40kg

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

Everything felt really good today! I even had bonus time to do a little EMOM. I haven't done crossovers in a while, and I'm okay with my averageness at them.

I'm off to India tomorrow. I'll try and squeeze in a run before leaving and then it's 2 weeks of just strength and easy cardio.

Sorry to hear about the loss of your mom. I completely agree that fitness is incredibly therapeutic, whether that's CrossFit, bodybuilding, running, or whatever gets your heart pumping.

I got back into a regular routine after I started to heal up from a ruptured Achilles in April or so. The injury and rehab was incredibly long and painful, but I'm glad it happened because I wouldn't have gotten back into the gym if it hadn't happened. And my mental health is all the better for it.

Ah, so you had stopped fitnessing until you ruptured your Achilles? How did that happen?

I had spurts of activity here and there between a weekly run and Peloton rides over the years, but I stopped any consistent resistance training basically between ~2016 and earlier this year. Lots of reasons why, but big ones were small kids and a demanding job.

Strength

Thruster: 40x5, 50x5, 60x5x2 (2 second pause at bottom)
Front Squat: 80x3, 85x3, 90x3, 95x5 (2 second pause at bottom)
100 air squats on toes for time: 2:45
Weighted Pull-ups: 10x5x3
Skull Crushers: DNF

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I'm back in India at the strength and conditioning gym. Programming still seems fine. I did this on no sleep, but had to squeeze it in before they shut for new year's. Lots of cardio in the next 3-4 days.

On my 3rd set of skull crushers, something new happened. My left shoulder seemed to pop out of place on the way down. I thought I was ****ed. It then popped back on the way up. I stopped and waited for pain to set in. It was 1/10 pain for 30 seconds and then nothing. I might have gotten away with it.

Bike

60 minutes, 27km

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

I bought a random bike to do easy cardio here. It was k. Happy to get it done with motivation being low when being away from home.

I'm glad things are going well for you bud. I too have had a shitty year and also find exercise essential at helping to keep some semblance of balance. You've done a better job of continuing to make gains than I have tho.

Pics of the new GF? (or BF...NTTAWWT)

At Home

40 minute EMOM:
1 - 11 cal bike
2 - 15 push-ups
3 - 11 cal bike
4 - 10 v-ups

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

I made this pretty well. I wanted to get my HR up, but not too high. Even all the way in India, the only metric I could use on the bike was calories because the distance only went up in 0.1km. The bike was a slightly uncomfortable pace that became quite annoying at the end. Push-ups were 7-4-4 and then I realized unbroken was easy.

Thanks, and right back at you. This is the healthiest addiction there is.

Hmm, we haven't actually had the conversation yet about being in a relationship, but it feels like we are in one. She is a girl and I'm unfortunately not going to post a picture.

Bike

60 minutes, 26.8km

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

No motivation, but I'm thinking of how bad I would feel if I went back to London and didn't do anything for 2 weeks. So still grinding.

Strength

Superset:
Power Clean: 17.5sx12x4, 60x8
Push-ups: 5x12
Hops?

Deadlift: 100x5, 110x5, 120x3, 130x3x2

Pull-ups: 5kgx3x8 (EMOM)
Throws?

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

I thought the first part was a warm-up and then realized it was the main course, so I upped the weight for the last set of power cleans. Everything was okay. I lifted like double of everyone else. Shoulder seems fine after popgate.

Bike

60 minutes, 27.6km

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

I was tinkering with the gears and realized that distance/calories went up at the same rate whatever gear I was on! So 80rpm at easiest setting was same distance as 80rpm at hardest setting. So stupid. I need numbers and metrics to keep me motivated. But I still got it done.

I'm also fat now and need to cut badly.

Strength

1
Front Squat: 90x5, 95x5x3
Pull-ups: 8, 7, 7, 6

2
Glute Ham Raises: 3x5
Dips: 15, 10, 10

3
Bicep Curl: 10sx10x4
Tricep Pushdown: 4x10

4
Sled Push: 10 laps

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

Fun. Although I felt quite faint during sled pushes because it was 30 degrees and it was 12pm and I hadn't eaten much.

Strength

Pull-ups: 10, 10, 8, 7, 7

Pistol Squats: 4x5 (per leg, on a small plate)

Dips + Push-ups Superset: 8+10, 8+10, 8+8, 6+8, 6+8

Deadlift: 100x10x3

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

This gym is on a covered rooftop in an apartment and crazy rains yesterday meant that half the gym was flooded. So I had to end on deadlifts, which was no fun.

Bike

60 minutes, 27.9km

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

0.3km more than last time at the same gear setting. I only have 1 more of these before I get back to London. I cannot wait to do some crossfit and weightlifting again.

Real pull ups or CrossFit pull ups?

Real

Strength

1
OHP: 40x5x2, 50x5x2
Cable Rows: 3x10

2
Pull-up Bar Hang: 3 sets
Pistols: 2x5 (on a plate), 2x5 (no plate)

3
Bike: 30s on, 1:30off x 5

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

Cool

Butterflies then?

How are you eating (and drinking) over there?

Bike

60 minutes, 29.6km

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

1.7km more than last time! This was enjoyable but only because I knew I was going way faster and I was feeling good.

I have been eating a LOT. This trip has enlightened me that cutting is not always easy and I need to put effort into it. We are 6 weeks away from the Open and I am the heaviest I have ever been. I've sort of just kept postponing my cut and lacking discipline. I will start in 2 days when I get back and have to commit properly because otherwise I will be too fat to do 1 burpee in the Open.

I think my biggest leak in cutting is that I mentally give up when I'm not in my routine (staying over at gf's, night out, meals out, etc). Once I cheat a little, I go all out. Being aware of all this is only a good thing though.