Crossfit

Metcon
Teams of 3:
60 Strict Pull Ups*
100 Handstand push-ups*
1600m Run (together)
16 Wall Walks

*Non-working athletes must hold plank (elbows) while work is done.

24:15 - in a team of 2, did all the reps (60 strict pull ups, 100 HSPU)

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I would say I am probably 3rd in my gym for gymnastics, maybe 4th for strength and like 25th in cardio. Our gym is a bit weird though and has a lot of decent endurance people and not many strong guys. Today I partnered with one of the guys who is better than me at gymnastics. And he was feeling bullish and convinced me to do all the reps even though we were in a team of 2 and it was written for a team of 3. It was kind of fun though. Pull ups were easy and HSPU became hard towards the end. I think I did 42-43 and he did 57-58.

Crossfit

Metcon
3 Rounds:
10 Front Squats (52.5kg)
10 Bar Facing Burpees
10 Pull Ups

-At 15:00-

30 Front Squats (52.5kg)
30 Bar Facing Burpees
30 Pull Ups

5:24, 6:44 - 40kg front squats

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Dropped down to 40kg last minute because of hayfever. It was a brutal and classic crossfit workout. I would have loved to do this when at 100%.

Crossfit

Metcon 1
12:00 AMRAP
Max Air Bike/Row/Ski Calories
*Every 2:00, including 0:00 perform:
12 Box Jumps (24/20)
12 Sit Ups

87 calories - row

Metcon 2
EMOM 10, alternating between -
1 - 4 strict HSPU
2 - 20 double unders

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Super fun

Crossfit

Strength
3 Push Press + 2 Push Jerk + 1 Split Jerk: 60, 62.5, 65, 65, 65

Metcon
100ft Wall Ball Lunge (9/6kg)
50 Hang Wall Ball Cleans (9/6kg)
100ft Wall Ball Lunge (9/6kg)
10 Wall Walks
100ft Wall Ball Lunge (9/6kg)
50 Hang Wall Ball Cleans (9/6kg)
100ft Wall Ball Lunge (9/6kg)

11:25

Crossfit

Metcon
5 Sets (New set every 5:00)
3:00 AMRAP
10 Strict Pull Ups
15 Dumbbell Bench (22.5/15kg)
*Max Calorie Ski, Row or Bike in Remaining Time
-rest 2:00 between sets-

114 - 27/27/27/21/12 - 20kg DBs, C2 bike

Accessory
3 sets:
15 Stick Sit Ups
30 Flutter Kicks (each side)
15 Standing Banded Pallof Press (each side)

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Nice little pump session combined with intervals. Pull-ups were easy enough and bench was unbroken for 3 rounds. I'm plodding along. Diet is under control.

Weightlifting

12 minute Snatch EMOM: 45x3, 47.5x3, 50x3, 52.5x3
12 minute Clean and Jerk EMOM: 60x3, 67.5x3, 72.5x3, 77.5x2, 80, 85

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Snatches are absolutely horrendous. Something is slightly off. I might take the next few weeks to do one snatch only session a week.

Weightlifting and Open Gym

3 High Hang Muscle Snatch + 3 Position Snatch Balance: 30, 30, 30, 30
*3 Positions are quarter squat, parallel and full squat.

2 Power Snatch: 40, 40, 42.5, 42.5
*Receive one rep in a quarter squat and one rep at parallel.

2 Snatch: 45, 45, 47.5, 50, 50
*Receive one rep just below parallel, and one rep in a deep squat.

Deadlift: 110x5, 120x3x3

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FINALLY. Snatches are back. My toes were coming off the ground in the first pull because my knees were in the way, and my weight was going back then forward. This caused the bar to loop. I tried my hardest to not do that and everything looks SO much better.

Open Gym

Bench Press: 70x5x5
Single Arm DB Row: 27.5x10x2, 25x10
DB Curls: 10sx10x2, 7.5sx10

Row: 6km, 2:21.6, 28 minutes and something

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I'm planning on doing hard WODs 3 times a week down from 4, and doing more strength, weightlifting, and easy cardio.

Crossfit

Strength
Front Squat: 85x3, 90x3x4

Metcon
6 rounds for time: (20 minute cap)
10 Thrusters (42.5kg)
12 Calorie Row
10 Bar Facing Burpees
12 Calorie Row

15:00 - 30kg, 8/9/8/9 reps, lateral burpees

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I was the only one in class and my session RPE was perfect (not too high). Some would say they are related. It definitely made it easier to ego lift and to scale properly. Front squats were easy enough.

The metcon's recommended finishing time was 15 minutes, so again scaled it perfectly. Round times were 2:33, 2:33, 2:34, 2:33, 2:38, 2:08. Really perfect RPE.

Crossfit

Weightlifting
Snatch: 40x3, 42.5x3, 45x3x2

Metcon
AMRAP 10:
50 Double Unders
10 Pull Ups
10 Deficit Push Ups, 4"

4+37

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Fun day. My training is going well again. I've been on a 10 day run of eating pretty decently and generally feel better. Today was actually 6x6 power snatches!! I used the time to work on my snatches. They continue to feel better after I've sorted out my first pull.

I wanted 4 rounds in the metcon, so I'm pretty pleased with 4+37. Round times were 1:49, 2:19, 2:36, and 2:38. I always wonder with metcons like these if a positive split is better than an even split. It's not straight up endurance, there is muscle fatigure involved as well. So do I stand around and do a 2:20 first round? Idk

Open Gym

25 Strict Chest-to-bar Pull-ups
50 Front Rack Lunges, 42.5kg
75 Sit-ups
Air Bike, 10 km
75 Sit-ups
50 Front Rack Lunges, 42.5kg
25 Strict Chest-to-bar Pull-ups

43:38 - easy pace, 25 bench press at 60kg instead of chest to bars, 15kg DBs for the lunges, 6 miles echo bike

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New skill unlocked. Our programming lacks long and easy conditioning, probably because they cater to people who goes 3 times a week. In which case it makes sense to go hard during those 3 days. I replaced today's with a long and easy Linchpin workout. I needed more pushing this week, so replaced the pull ups with bench. I will definitely do this going forward instead of an hour of easy cardio.

just noticed that the Crossfit Games are 8-11th August. Seems utterly insane for them to be scheduled on the final weekend of the Olympics

Weightlifting

1 Snatch Lift off to 1” + 1 Floating Snatch Pull + 1 Floating Snatch + 1 Snatch: 40, 45, 45

Power Snatch: 45, 50, 52.5, 55, 57.5, 60, 60, 62.5

3 Position Pause Snatch Deadlift: 70, 70, 70

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Snatches keep feeling good. It's amazing how the one tweak in my first pull changes everything. 62.5 power snatch was fairly easy.






I didn't even realize that. That's such a shame. The Olympics are the absolute pinnacle of sports watching. I'm really looking forward to the weightlifting.

Looks like you're getting under the bar much better.

Crossfit

Metcon
5 Sets
2:00 AMRAP:
30 Air Squats
Max Calorie Row

- Rest 2:00 between sets -

122 calories - 25/25/24/24/24

Accessory
Bench Press: 50x10, 55x10x2
DB Chest Flys: 7.5sx12x3
Banded Tricep Extension: 3x10

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Another super fun day. My goal for the metcon was to not fall apart. The first round felt pretty easy, but I just about hung on. I did the 30 air squats like a madman in 30 seconds and rowed around 1:55. Nice pump afterwords from the pushing.


Yeah for sure. It's crazy how a slight tweak makes everything better. Snatches are the one movement for me that just falls apart if I don't do it often.

Crossfit

Strength
Deadlift: 75x10, 90x5, 105x5, 115XAMRAP=15

Metcon
200m Run
18-15-12-9-6-3
Hang Power Snatch, 42.5kg

11:20 - 30kg

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It looks like we are doing a 5/3/1 cycle for squats and deadlifts. I started super light just being smart about my back. A lot of my strength gains from 5/3/1 came from a very conservative training max anyway. 115x15 was actually pretty comfortable, I feel like I could have done 20+. Perhaps too light.

The metcon was no fun in the heat. Brutally hot and I went at 12pm. Snatches were all unbroken except 2 sets in the first 2 rounds.

Crossfit

Strength
Front Squat: 60x10, 70x5, 80x5, 87.5xAMRAP=12 (rep PR)

Metcon
AMRAP 14:
14 Calorie Row
7 Strict Handstand Push Ups
14 Dumbbell Step Ups, 15kgs, 20in box

4+14

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Pretty great day. Front Squat was a fairly easy rep PR. My back rounded on the last rep, so I stopped there, but I could have done a couple more. It doesn't look too bad on the video.

This is my kind of metcon. I would be at worst 4th across both gyms. That's purely because of the volume of strict handstand pushups. The Open used to be like this, but has deviated. HSPU was 3+2+2 for all rounds. Step ups were surprisingly hard and gassy. Round times were 2:38, 3:19, 3:28, 3:26, so I paced it pretty well.

Edit - After watching the video again, my squats are so sloppy. I need to tighten everything up and screw my feet in. This is what happens to me when I stop recording a particular movement for a few months

Bike

C2 Bike: 60 minutes, 2:27.3

Squats don't look bad to me. Looks like you might be coming up on your forefoot a bit but I wouldn't call them sloppy.

yes, I think a little more on the heels too but the movement looks decent other than that

Open Gym

Power Snatch + Hang Snatch + Snatch: 42.5, 42.5, 45, 45, 45
5 minute Snatch EMOM: 50, 50, 50, 50, 50
5 minute Snatch EMOM: 50, 50, 50, 50, 50

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I have been dabbling with the idea of going full time weightlifting to do something new. The aim would be to qualify for the British Masters and perhaps European Masters.


Today was quite frustrating though. The first part felt good. Then the EMOM felt okay, but looked bad on the video. I repeated it because I was frustrated.









The coming up on my front is actually only on one side. That's the hip mobility imbalance I have that causes all my lower back issues. You can see me landing sideways on all my snatches as well. It's all the more reason for me to be super careful of my form.

Open Gym and Crossfit

Strength
Front Squat: 62.5x10, 72.5x5, 82.5x5, 92.5x5

Metcon
3-6-9-12-15-18-21
Dumbbell Push Press (2x 22.5kg DBs)
Box Jump Overs (24")

9:34 - 17.5s

Accessory
Pull up bar hang: 3x35s
5 second negative pull up: 3x3
Strict pull ups: 3x5

1 minute rest between each

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I went early and squatted and it was a bit much with cycling to and from. But I enjoyed it. I remembered to tighten up with squats and they look a bit more stable.

Crossfit

Metcon
4 sets:
2:30 AMRAP
20 Bench Press, 42.5kg
20 Kettlebell Goblet Squats, 24kg
Max meter Row in remaining time (rollover meters count)

-Rest 2:30 between sets-

1191m - 347/368/288/188 - only did 12 BP in the last round

Accessory
Some core stuff

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My bench presses are SO much worse than others with a similar 1 rep max or even a worse 1 rep max when it's high volume. Similarly, it's the same with my pull-ups. I get this dull pain and I can't grip anything. The first 2 rounds were unbroken. The 3rd round was 14+6. The 4th round was 7+3!!!+2f!!!! There is no reason for me not to be able to do 20 bench presses at 42.5kg after a 2:30 break, with that much volume prior.

I am torn between it being my grip is weak (and so do more carries, etc) or something to do with my tennis elbow (so do less? idk).

They just stopped the live stream of the run/swim event because someone (Dukic I think) went missing in the swim. Really horrifying and sad if true.

It's probably gg to the amateur way they do things at the games.

I have a hard time seeing how grip would be a limiting factor on bench.

It's been a long time since I paid any attention to the CrossFit games but that's awful. I don't understand how that can happen at an ostensibly professionally run event.