Crossfit

Metcon
7 Rounds: (10 minute cap)
3 Bar Muscle Ups
7 Overhead Squats, 60kg

9:58 - 42.5kg

Accessory
4 Rounds:
10 DB Stepback Lunges (each side)
10 Dumbbell Hamstring Curl
15 Single Leg Calf Raise

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

Such a great day. Bar muscle ups felt super easy and were unbroken throughout. It was a tight time cap, so I scaled the OHS pretty perfectly to get under it. This is my kind of metcon - heavy weights and higher skill gymnastics.

Weightlifting tomorrow and a run home. Loving training so much again!

I bought 40 of these and they taste AMAZING. 150 calories, 20g of protein. I thought I had found the answer to my late night dessert problems. But alas, I realized I am still intolerant to dairy. The hunt continues.

I ate 4 of them between lunch and dinner yesterday. I have done far worse than binging 600 cals with 80g of protein. I wasn't hungry at all for dinner and had a small one. I just need a nice tasting high protein dessert like this.

Weightlifting

1 Snatch Pull + 1 Floating Power Snatch + 1 Hang Pause Snatch + 1 Snatch: 35, 35, 40, 42.5, 42.5

Snatch EMOM: 50, 55, 55, 55, 57.5

Snatch EMOM: 52.5, 52.5, 52.5, 52.5, 52.5

3 Snatch Pull + 5 High Hang Snatch Shrugs: 60, 60, 60, 60, 60

Run Home: 2.5km

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

So fun. Snatches felt bad at first, but then when I KEPT my upper back tight throughout the first pull, they started feeling better. I did the second EMOM because I figured that out. First run home at dawdling pace. I ironically stopped to buy cakes.

Videos later

3 random snatches with one from a different angle

Crossfit

Strength
Deadlift: 80x10, 100x5, 120x3, 130xAMRAP=10 (rep PR!)

Metcon - Nasty Girls
3 rounds:
3 Rounds
50 Air Squats
7 Ring Muscle-ups
10 Hang Power Cleans, 61kg

12:05 - 5 RMU per round

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

I've been agonizing about this day for a while. 130x8 was my previous rep PR and one of those ones that was RPE 10. And I did this metcon Rx in 12:49 a year ago (without deadlifting before hand). So I wanted at least one PR, but really didn't want to go half heartedly in both and not get any.

Being a bit fatter, and not having ring muscle ups in the programming for a while, I decided to go for the deadlifts and then see what I had. 130x10 was an easy RPE!!! I think I could have done 3-4 more reps. I wonder if I can deadlift 180? Who knows.

The metcon went about as I expected it to. First round in 3:08. RMU singles. 6+4 for the cleans. 2nd round in 4:28, same rep scheme. 3rd round in 4:30. I got carried away in the 3rd round and did 3 unbroken RMUs. Then another single. Then failed a 5th. Was about to just do the cleans, but then the entire class shouted at me to do another MU. Since most scaled and finished in like 7 minutes. I rested 20 seconds, did 1, and then did 10 ugly unbroken cleans!! Pretty cool.

I still think I could maybe eek out a small PR when fresh and without failing any. Lose a bit of weight and should be a big PR there. It's not really a test of my cardio though, it's just a test of RMU capacity.

Crossfit

Gymnastics
Strict Handstand Pushup Max set: 11

Metcon
AMRAP 20:
400m Run
6 Wall Walks
18 Single Dumbbell Alternating Box Step Ups, 22.5kg, 24"

3+405 - 17.5kg DB, 20" box

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

Today is the wake up call I needed. For the first time ever (so like 8 years?), my gymnastics has become worse. I have never concentrated on it, but I guess my strength-weight ratio has always slowly crept up. From Nasty girls yesterday to my max strict HSPU today (PR is 14), I am now officially fat. I am going to log my cut. I'll weigh myself everyday and eat less if my weight isn't going down. I'll start by just cutting out most unncessary snacks and greedy binging.

I don't know what I accomplished in the metcon except nearly getting heat stroke. It is only 21 and humid here, but my body just doesn't like any sort of heat. There was a dropin from Singapore, and she said she found this weather extremely pleasant to run in!!!

Weightlifting

3 Muscle Clean + 3 High Hang Power Cleans + 3 Push Jerk + 3 Jerk: 40, 40, 40
1 Clean Deadlift + 1 Floating Clean Pull + 1 Floating Power Clean to parallel + 1 Clean + 1 Push Jerk + 1 Jerk: 55, 60, 62.5, 62.5
Clean and Jerk EMOM: 75, 75, 75, 77.5, 77.5, 77.5

Ride Home: 16.1km

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

Our 3 weightlifting sessions a week are 1 snatch only, 1 clean and jerk only, and 1 of both. This was my first time doing the clean and jerk only one and I think I might stop it. My tennis elbow showed. Regardless, cleans felt fine and jerks felt really good.

I did an extra lap on the way home. I am quite enjoying riding outdoors.

I feel like your weight loss log needs nudes?

re cutting out the snacks and binging...I bet that takes care of most of it. It certainly seems to have done for me. Less booze, less booze related bad food decisions and then I do some fasting 2-3 times a week (basically = skip breakfast a few week days) and it's been relatively easy to drop 7/8 kg and keep it off. Be prepared for the strength to drop a little

re your body and heat....you're in the right place then - I hear the London Summer has been turrible?

Open Gym and Crossfit

Strength
Front Squat: 70x10, 80x5, 90x3, 100x5

Metcon
3 Rounds:
30 Calorie Row
10 Bar Muscle Ups

-Rest 3:00-

3 Rounds:
30 Calorie Row
15 Strict Handstand Push Ups

-Rest 3:00-

3 Rounds:
10 Bar Muscle Ups
15 Strict Handstand Push Ups

31:39 - 7:59, 8:13, 9:26 - 24 cal row, 6 BMU, 6 strict HSPU each time

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

Phenomenal day. I went early and squatted. My front squats have felt really, really **** off late. It was meant to be an AMRAP at 100. 100x8 is my rep PR. 70 and 80 felt really heavy. I used my belt for the first time in ages at 90 and it felt like a piece of cake!!! The belt obviously did not do that on its own, but it gave me a reminder that I need to brace. I have been so sloppy. I then did an easy 100x5 and called it there. Idk why I talked myself out of a rep PR.

I scaled the metcon perfectly as it was a 9 minute cap per section. BMU were so, so, so easy. I did a couple of the sets of 6 unbroken. And the rest 4+2. Strict HSPU were not easy. The last set was singles. Fat. Cut.

I actually took a picture after reading your post. I am too scared to post it on a public forum though. Perhaps after I cut.

Unrelated, but one of the best things I have gotten out of being a crossfit frother is that I don't care one bit how I look anymore. Before crossfit, I used to obsess over it and used to tear myself apart looking in the mirror. I now don't care at all. I know I'm in better shape than most people my age and only train to get better at crossfit (and maybe weightlifting now). And if I keep doing that, I'll keep looking fine.

Weightlifting

Snatch: 40x2, 45x2, 47.5x2, 6-8 reps at 50
Clean and Jerk: 60x2x a few

Run Home: 25 minutes

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

Awful day. Snatches felt terrible. My tennis elbow showed up and then I just went through the motions. The only good thing was that I did the run. I am very conscious of doing my extra cardio at a VERY easy pace because crossfit is high intensity.

My plan is to take an easy week now to let my tennis elbow heal up. And then test my snatch and C&J 1RM on Saturday. 3 of us have decided to do that, so it should be fun.