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

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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

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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

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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

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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

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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

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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

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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.

Crossfit

Gymnastics
8 minute EMOM
1 - 30 second handstand hold
2 - 30 seconds strict handstand push-ups - 4,3,3,3

- then -

3 sets:
Dumbbell Front Raises: 5sx12, 7.5sx12x2
-rest 30sec-
Strict Handstand Push-ups: 3,3,3,3
-rest 60sec-

Metcon
81-63-45-27
Double Unders
27-21-15-9
Goblet Squat, 24kg
15 V-Ups after each round

10:28 - 20kg KB

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I took 2 days off after ages, hoping to heal up my tennis elbow. I'm going to do a lighter week - 4 sessions instead of 5 with no extra cardio. Lighter weights. Then maxing out my weightlifting on Saturday.

I loved all the gymnastics instead of strength - got a nice little pump with all the pushing. Idk why I didn't do the metcon Rx. It really wouldn't have made a huge difference. Double unders felt good.

Open Gym

Drop Snatch: 20x5, 25x5x4
Snatch: 45x2x5

Curls: 10sx10x4
Push-ups: 4x12

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I am a bit torn on what to do Saturday. My tennis elbow is showing up, but snatches felt pretty okay otherwise. I might have to test my maxes a couple of weeks later instead of Saturday.

It was my first time doing drop snatches, and I think I need to do them more and build up the weight.

Crossfit and Open Gym

Metcon
Teams of 2
4 sets
5:00 AMRAP
400m Run (together)
Max Calorie Air Bike/Row/Ski in remaining time (shared)
-rest 3:00 between sets-

Echo bike - between 50 and 60 calories each round

Front Squat: 80x5x3
Strict Pull-ups: 10x3 (EMOM)

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Decided to do a deload and took another 2 days off. I think it will be really good for my CNS and tennis elbow. It coincides with an unheard of 5 days in a row of drinking. I usually drink like once in 2 weeks or even once a month. Wednesday was our 1 year anniversary, Thursday went out for with "work" friends, Friday met her friends, meeting my friends today, and going for a dog walk then pub with crossfit friends tomorrow. I'll be a hermit next week.

drinking day = 'a few drinks', or 'proper no nonsense hard man, absolute skinful, kebab and a fight on the way home?'

Crossfit

Strength
Deadlift: 135x10 (rep PR!)

Metcon
10 Power Cleans, 60kg
200m Run/Row/Ski or 400m Bike
8 Power Cleans, 70kg
200m Run/Row/Ski or 400m Bike
6 Power Cleans, 85kg
200m Run/Row/Ski or 400m Bike
4 Power Cleans, 92.5kg
200m Run/Row/Ski or 400m Bike
2 Power Cleans, 102.5kg
200m Run/Row/Ski or 400m Bike

9:49 - 50/60/70/80/90, 10 cal assault bike

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Deload done. One of the better days. My two ongoing issues that flare up when I train a lot are tennis elbow and lower back pain. Nothing at all today and today was ripe for it (cleans are the main culprit for my tennis elbow). My deadlift rep PR has gone from an allout 130x8 to 135x10 at RPE 8. Projected 1RM is 180. Love it.

I probably overscaled the metcon. I did the 6 at 70 unbroken, and was never in doubt to fail any at 90 (although I did starfish). Another great thing about the deload was that I felt AMAZING today. It felt like I had an extra gear cardio wise. I didn't really feel tired afterwards. I think I need to cut down to 3 hard days a week maximum, and never going back to back.

1 of the 5 was a proper session. Other 4 were a few drinks. The kebab applied to all 5 days though sadly.

Great job on the pr. Is it the camera angle or was your left side coming up before the right after the first few reps?

Thanks! If you look at every snatch I do, I land with my left foot behind my right and twisted. It's because one side is more mobile than the other. I went to a McGill guy and did a 3 hour assessment and all that.

Having said that, I really can't spot it in my deadlifts!!! I slowed it down and couldn't find it. What exactly do you see?

At Home

Superset: (3' rest between supersets)
Overhead Press: 35x10x4
DB Front Raise: 7.5sx10x4
DB Curls: 7.5sx12x4

C2 Bike: 40 minutes, 2:29.4

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I'm growing up. Today was a fun metcon followed by the lifting I did. But I am sticking to no 2 hard days in a row. I nailed the RPE at home. I felt a pump, but no sets were close to failure. Bike was at a very very easy pace.

Tomorrow is 1RM squat and a really fun metcon with back squats and push-ups. I might try and hit a 5RM (don't feel like doing a 1RM if I might not get a PR).

It almost looks like the left side of the bar is coming up first, but the more I look at it, the more I think it's the funky camera angle...or my broken eyes.

Crossfit

Strength
Front Squat: 110xAMRAP=3

Metcon
AMRAP 12:
1-2-3-4-5-6-7-8-9-10…
Back Squats, 60kg
10 Push Ups after each set

11+4 (we restarted at 1 squat after the 10 because of coaching goof up)

Ride Home
16.12km

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Well, I feel AMAZING after the deload week in terms of cardio. I don't feel tired during warm ups, I feel ready to go during metcons. My rep PR was 110x4 and I didn't attempt a 4th one because my upper back rounded a bit in the 3rd rep. We've done a 7 week cycle of 1 heavy AMRAP set every week. My deadllift responded to that, but my squat hasn't. It is simply too little volume.

I'm going to go back to 5/3/1 now for a while. 2 leader cycles of 3 weeks each, with lots of volume at comfortable percentages. Then a 3 week anchor cycle where I set rep PRs. I am debating doing back squats, because they just felt so fun and different today during the metcon. The 60kg squats weren't even a factor. It was all push ups.

Crossfit

Gymnastics
EMOM 10, alternating between -
1 - 20 Handstand Shoulder Taps
2 - 30s Max Ring Push-ups

did 12 HS shoulder taps, 10 ring push-ups each round

Metcon
3 rounds: (15 minute cap)
100 Double Unders
30 V-Ups
5 Wall Walks

13:20 - 80 DUs, 24 v-ups

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Fun day, very shoulder heavy, and a nice pump.

Double unders and wall walks are not my finest movements so this might be a good one to save to do later. I intended to do 80% of everything, but I finished the 4 wall walks in the first round in like 3 minutes and thought I better do all 5. I might have squeezed this in under the time cap Rx. Or not. Round times were 3:24, 4:44, and 5:13 and I promised I really tried to pace it!!

Weightlifting

1 Snatch Pull + 1 Power Snatch + 2 Squat Snatch: 45, 45, 45, 45
Snatch EMOM: 50, 50, 50, 52.5, 52.5, 52.5

Pistol Squats: 3x10 (5 per leg)

Run Home: 26 minutes

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Super fun. Snatches felt fine. My touch n go reps continue to feel way better. I think it's because I keep my upper back tight. Tennis elbow was fine. Next week is lighter weights in the weightlifting program and then I suspect 1RM week (I can only see a week ahead). Exciting.

Crossfit

Metcon
For time:
30 Deadlifts, 85kg
6 Strict Pull Ups
30 Calorie Row
6 Strict Pull Ups
30 V-Ups
6 Strict Pull Ups
30 V-Ups
6 Strict Pull Ups
30 Calorie Row
6 Strict Pull Ups
30 Deadlifts, 85kg

15:50

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Pretty hard effort, but pleased with that. It's an interesting metcon tactics wise. Deadlifts jack your HR, V-ups and pull-ups don't. The row may or may not depending on how fast you go. So optimal strategy would be to do the first row close to your limit and then your HR comes down during the next section. Slow second row, so you can do the deadlifts fast.

I did the deadlifts in 8-7-6-5-4 and was pretty fine. I kind of wished I had done the first set unbroken and seen what happened. Pull-ups all quick singles because it was all so grippy.

I've changed my weekly schedule slightly.

3 crossfit sessions (3rd session could be replaced by easy cardio)
1 strength
1 weightlifting

*1 additional squatting session after weightlifting
*1 run home
*1 long ride home

So I'm basically removing 1 weightlifting and adding 1 strength. I'm also going to start squatting twice a week and reintroducing back squats, just to change things up because it was getting stale. So squatting twice a week, bench once a week and I'm going to emphasise the crossfit sessions that have deadlifts and more pushing. I'm excited about this. I feel so much better with fewer hard sessions.