My biggest leak is eating bad food and drinking too much alcohol. Makes it really hard to lose weight

This is relatable. When I'd diverge a little, I'd just say to hell with it, and end up eating whatever. I have found that tracking calories/macros helps me a ton. Quantifying my consumption when I'm undisciplined helps keep me in check for whatever reason and a small cheat here or there doesn't turn into giving up completely.

Strength

1
Paused Front Squat: 90x3x5
Pull-up bar hang: 4 sets

2
Real Pull-ups: 5x6
Skull Crushers: 4x12

3
Lateral Squats: 4x8
Push-ups: 4x18

4
Sled Push: 4 laps

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

Cool. I'm back to London tomorrow and cannot wait to eat properly and do crossfit again.

Crossfit

Metcon 1
EMOM 15:
1: 10 Dumbbell Step Back Lunges, 22.5s
2: 10 Strict Pull ups
3: 10 Deficit Push Ups, 4"

Pull-ups: 10/8/8/6/8, ave HR 172, max 185

Metcon 2
6 Min at RPE3, 60 Sec Rest
30 Sec, at RPE7, 30 Sec at RPE1
30 Sec, at RPE7, 30 Sec at RPE1
5 Min at RPE3, 60 Sec Rest
20 Sec, at RPE8, 40 Sec at RPE1
20 Sec, at RPE8, 40 Sec at RPE1
4 Min at RPE3, 60 Sec Rest
10 Sec, at RPE9, 50 Sec at RPE1
10 Sec, at RPE9, 50 Sec at RPE1

Row - 4529m, 259 cal, 2:20.3, ave HR 175, max 185

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

So good to be back. I need to start going to Sundays because it is always 2 metcons. I need an emergency cardio boost and a cut and I should be fine for the Open.

Pull-ups became hard and deficit push-ups were joke easy and unbroken. I couldn't get my HR down for the row. RPE3 was around 2:25, RPE7 around 1:45, RPE8 1:40, RPE9. 1:30.

Bike

C2 Bike: 60 minutes, 25478m, 2:21.3, ave HR 150

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

I have started listening to podcasts instead of watching TV during these and it's making it more bearable.

Yesterday was day 1 of the cut and I was perfect. I even went out for lunch and ate a chicken salad. I haven't actually been hungry in months and food seemed like a task, but it's now very enjoyable and everything tastes good.

TV sport on mute while listening to music ftw

Crossfit

Strength
Front Squat: 85x5x5 (every 2 minutes)

Metcon
AMRAP 15:
10 Toes to Bar
25ft Handstand Walk (Or 3 Wall Walks)
10 Hang Power Cleans, 42.5kg

6 rounds - 2 wall walks - ave HR 177, max 189

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

I think I've stumbled back onto the beginning of a strength cycle, so that's good. Squats felt solid.

This was my first proper crossfitty workout back and I struggled. I need to do a few more to get used to a high HR again. My shoulder has been letting me know something is up when I do certain things (put my jacket on for instance). Today, it showed up when kipping. But there was no pain at all, just a weird sensation that something is wrong. I'm going to a physio today just for my peace of mind.

I still got through 60 toes to bar and it feels fine now.

Crossfit

Strength
Bench Press: 65x5x5 (every 2 minutes, RPE 0)

Metcon
2 rounds for time:
40 Calorie Row
30 Jumping Split Lunges
20 Strict Pull Ups

12:21 - ave HR 176, max 186

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

I went to the physio yesterday and he said it was a minor shoulder impingement. It felt so much better after he released it so I will be smashing it with a lacrosse ball daily. But I seem to be able to do most things, so let's see.

0.5/10 pain for bench and nothing for strict pull-ups. The metcon was really fun. First round in 5:10 and second round in 7:11.

Row

30 minutes, 6302m, 2:22.8, ave HR 152

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

30 minutes is so nice after so many 1 hour sessions. It was my first double session for a while and first easy row for a while. Excited to get back into it properly.

Crossfit

Metcon
For time: (15 minute cap)
100 Double Unders
50 Thrusters, 20kg
200 Single Unders
50 Thrusters. 20kg
100 Double Unders

14:53

Accessory
Bent Over Barbell Row: 40x10, 45x10, 50x10x2
Curls: 10sx10x4

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

Fun day. I was really pleased to finish this under the timecap, until I saw that everyone else at a similar level finished in 12 minutes. I guess big sets of double unders and a very light metcon isn't my strength. I finished the sections in 1:50, 3:21. 2:59, 3:36, 3:05.

Weightlifting

Power Snatch: upto 57.5
Power Clean and Jerk: a few reps at 70

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

It's time to acknowledge there is something wrong with my shoulder. There was no pain in any rep, but there was something definitely wrong. So far it looks like weightlifting and kipping are out, but everything else seems fine - even benching and OHP. It's not ideal before the Open, but I'll just hammer out strength and cardio.

I still can't believe I hurt it doing ****ing skull crushers

Bike

80 minutes, 33183m, 2:24.6, ave HR 145

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

Phew, what a slog. Happy to get it done.

Crossfit

Strength
Deadlift: 122.5x5x5 (every 2 minutes)

Metcon
4 Sets
AMRAP 2:
200m Row
12 Box Jump Overs, 20"
Max Thrusters, 42.5kg

-rest 2:00 between sets-

57 reps - 32.5kg

R1 - 15 reps - ave HR 170, max 194
R2 - 15 reps - ave HR 173, max 193
R3 - 15 reps - ave HR 177, max 193
R4 - 12 reps - ave HR 178, max 192

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

Phew. Deadlifts were fine. The metcon was brutal. The aim was to get 12-15 reps per set, so I scaled it fine. I rowed slowly, did the box jumps very fast, and then did 1 big set of thrusters. I just ran out of time in the last round. I guess I rowed slower and took a few seconds extra before the thrusters.

It was pain as the HR data shows. I am a bit surprised that it was so high after round 1 and didn't get any higher. My starting HR for each interval is more interesting. I started R2 at 144 HR and I started the last round at 171 HR!!!

I will definitely be doing something easy tomorrow and not a metcon.

Crossfit - Open Gym

Strength
Bench Press: 70x5x5 (every 2 minutes)

Metcon
5 rounds at an easy pace:
1000m row
60 double unders
15 v-ups

36:15 - ave HR 160, max 187

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

My shoulder felt tweaky for all the warmup sets plus the first working set. I was stubborn and then it went away. I'll keep an eye on it to see if it feels worse now.

I wanted to do strict toes to bar, but my shoulder definitely didn't like the eccentric portion of that, so I was sensible. Double unders felt horrible and spiked my HR. I tried to do all sets unbroken, but the furthest I got was 53m which is when my HR hit 187.

Today was 5x5 squats and another interval session. I'm too old for that after 5x5 deadlifts and an intense metcon yesterday.

Crossfit - Open Gym

54 minute bike at easy pace
every 3 minutes (starting at 0:00) - 13 push ups

19490m, ave HR 157, max 174

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

Body still feels a bit fatigued from 5x5 deadlifts, so I did another long and easy day with some pushing. I surprised myself by keeping all push ups unbroken. HR would spike 15 beats after the push ups and then I would try and bring it down. It was a nice way to pass the time.

Open Gym and Crossfit

Strength
Front Squat: 87.5x5x5 (every 2:30)

Metcon
Teams of 2:
15 Rounds (each)
Partner 1:
3 pull ups
2 Wall Walks
Partner 2:
10 Calorie Row
-Both athletes work at the same time. Switch when both are completed-

23:07 - 2 strict pull-ups instead of 3 pull-ups - ave HR 181, max 194

Accessory
For time:
5-4-3-2-1
Unbroken bar muscle ups

4:10

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

Amazing day. I went early and squatted. The partner workout was truly brutal as I was with a very fit person and got 0 rest. I didn't kip because my shoulder hurt 4 days ago during a very slow and controlled eccentric portion of a strict toes to bar.

So then it obviously would hurt during the more violet kip of a muscle up, you would think. But it has felt good for a few days now and I went for it and 0 pain! The set of 5 was so easy and this was after a long metcon with lots of pulling. There were 4 of us sharing a bar, so the time was a lot slower than it could have been. But if I can do 10 muscle ups unbroken under fatigue (which I think was doable today), then bring on the Open!

Crossfit

Metcon 1
For time:
100 Single Unders
30 Sit Ups
100 Single Unders
30 V-Ups
100 Single Unders
30 Stick Sit Ups
100 Single Unders

8:33 - ave HR 164, max 181

Metcon 2
3 Sets:
400m hard row
500m easy row
*45 Sec rest between sets.

13:18 - ave HR 170, max 183

Extra
10 minute EMOM - 20 crossovers

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

I love double cardio Sundays. The first bit was fine. One of the cheaters logged an impressive 6:03. I took 1-2 seconds between big sets of single unders and very little rest in the last 2 sit up rounds so 6:03 is definitely something to strive for. Perhaps I should kip my sit ups.

Loved the rowing intervals. I did the hard bits at 1:58, 1:55, and then 1:50, but I definitely did them too slow as my max HR only hit 183.

‘only’

Crossfit

Strength
Front Squat: 90x5x5 (every 2 minutes)

Metcon
5 rounds for time: (16 minute cap)
10 Lateral Burpee Over Dumbbell
50ft Single Dumbbell Walking Lunge, 22.5kg
20 Calorie Row

14:44 - 15kg DB - ave HR 182, max 192

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

Fun. Squats are starting to feel solid again. I think I have 130 in me.

I over-respected the metcon and went too light on the DB. Round times were 2:39, 2:58, 3:04, 3:18, 2:39. This would be a pretty good test of cardio. I went at like 95%, but 100% would be hell with having to row much faster.


I'm on team high HR

Crossfit

Strength
Bench Press: 72.5x5x5 (every 2 minutes)

Metcon
AMRAP 15:
10x50ft Shuttle Runs
5 Wall Walks
10x50ft Shuttle Runs
15 Deadlifts, 82.5kg

4+1 - 7 shuttle runs, 4 wall walks, 70kg DLs

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

I realized I made a dumb mistake yesterday. My default thinking for lunges was 2 dumbbells. So I thought using 22.5s would be hard and I scaled heavily to 15s. But it was just 1, and the difference between a 22.5 and a 15 isn't that much. Oh well.

Today was good. Bench was RPE 8.5. I heavily scaled the metcon to get to the recommended rounds of 4. I could have easily done Rx and done maybe 3 and a bit rounds, but that would have missed the point of it. 2 hard days in a row, I am definitely getting too old for this. Shuttle runs were shuttle walks/crawls at the end. Round times 3:09, 3:41, 4:04, 4:01. DLs unbroken.

Crossfit - Open Gym

At easy pace:
5000m bike
25 strict pull-ups
5000m bike
40 pistol squats
5000m bike
25 strict pull-ups
5000m bike

1:01:07 - ave HR 151, max 166

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

I came up with this. I basically wanted an hour of easy cardio with some stuff I have missed last week. It is way more enjoyable than just an hour on a machine.

C2 bike pace was 2:25.5. Strict pull-ups were in 3:20 and 2:50. Pistols took 5:20. I wasn't warm at all for the first set of pull-ups, so the second set was actually faster!

Weightlifting and Open Gym

Snatch: 45, 45, 45, 45, 47.5, 47.5, 47.5, 47.5, 50, 50, 50, 50 (EMOM
Clean and Jerk: 50, quit

C2 bike: 60 minutes, 25198m, 2:22.9, ave HR 144

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

Well ****. I thought my shoulder was healing up, but it seems like weightlifting is the only thing I can't do. Quite annoying. It hurt when receiving snatches. One good thing from today is that I learned how to brace while catching it because that lessened the pain. I should be doing that anyway. Bike was bike.

Crossfit

Metcon 1
EMOM 15:
Minute 1: 10 Stick Sit Ups
Minute 2: 10 Kettlebell Swings, 32kg
Minute 3: 10 Deficit Push Ups, 4"

I think I did 6" deficit push ups and still too easy

Metcon 2
1600m row at moderate-hard pace
1 minute rest
800m row at hard pace
2 minutes rest
8x50m row spring, 30 seconds at easy pace

18:18 - 1600m row at 2:08, 800m row at 1:58, sprints hit 1:29

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

Loving double cardio Sundays.

Crossfit

Strength
Front Squat: 97.5x3x5 (every 2 mintues)

Metcon
For time: (16 minute cap)
15 Calorie Row
15 Toes to Bar
100ft Front Rack Carry, 2x32kg KBs
5 Bar Muscle Ups

16:00 - 12 toes to bar, 22.5kg DBs, 5/4/4/2 BMU

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

Front squats felt strong. I've been doing this entire cycle 5% below the percentages prescribed though, so that may be why ha.

The metcon was so disappointing. I did the first set of MU unbroken and then just fell apart. I did 2+2 in the second round, then failed 1 and did 2+2 again in round 3 that I have no idea how I did. I did 2, then failed a couple after the time cap. They felt so good the other day, but I guess this workout was very grippy. Still, the others who did muscle ups didn't seem to face this problem. Blah.

I feel something in my right bicep as well after Sunday. The only thing it could possibly be from was the rowing sprints. It certainly isn't from push-ups and kettlebell swings. So I am fat, a few niggles, and the Open is coming up.

Crossfit

Strength
Bench Press: 77.5x3x5 (every 2 minutes)

Metcon
5 sets: (18 minute cap)
5 Shuttle Runs
1 Handstand Walk (25ft) (or 2 Wall Walks)
5 Shuttle Runs
1 Handstand Walk (25ft) (or 2 Wall Walks)
5 Shuttle Runs
-rest 1:1 between sets-
* Each shuttle run is 25 feet down + 25 feet back (50 feet total)

16:58 - 4 shuttle runs per round, 2 wall walks

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

Pretty fun day. Bench felt really strong and was RPE 8.5 in the last set.

The metcon was brutal, proper intervals. My first round was in 1:42 and then it got slower to 1:58.