Run


12km run at 5:57 pace

Weekly distance: 23km

Next week is going to be a down week (12km) after 6 solid weeks, and then the next 3 weeks are going to be 26km and 4 runs per week.

Crossfit

Snatch Balance
35x3
37.5x3
40x3x3
42.5x3

On the 4:00 x 5 rounds
12 DB snatches @22.5
12 burpees over DB
12 x 10m shuttle runs

Coach told us the aim was to finish under 2 minutes, so 2 minutes of rest.

I scaled to 17.5kg and rounds were:
1:50
1:52
1:52
2:05
1:56

I meant to do OHP 531 after but was destroyed. I really enjoyed it though

Crossfit and 531 OHP

Push jerks - 15 minutes to build to a heavy set of 3
Did 72.5x3, but my form was iffy. I was pressing out the last part of it.

15 minute AMRAP:
60 double unders
20 cal row
10 push jerks @70

Scaled to 40 and did 3+75. Double unders were good.

531 - OHP

35x5
40x5
45x5

Crossfit

Power Clean EMOM (Percentages and rep scheme were prescribed)

55x3
60x2
65x1
rest
60x3
65x2
70x1
rest
75x1
77.5x1
80x1

5 rounds for time (12 minute cap)
20 KB swings @24kg
20 abmat sit-ups
20 wall balls @9kg

Scaled to 18 and did 4+21 before getting time capped

Power cleans felt good. My PR is 85 and I think I could have beaten that today.

Run

6.5k run at 5:54 pace, with 5x100m strides

19.2 was released and I like it!

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 lb.

There cleans get heavier and reps smaller after this, but it doesn't apply to me.

I would be thrilled to get one clean at 185.

19.2

124 reps, I really wanted 1 rep at 83, but needed another minute or so

Finished the first set of TTB in 1:10, double unders at 2:08, cleans at 5:06, and then the second set of TTB was when the wheels came off. I had to do all 25 in singles, and finished it at 7:47 and got 9 doubles in the last 13 seconds. Blah.

Crossfit and 531 Bench Press

Squats (rep scheme was % based)
90x5
95x4
100x3
105
110
115

For time: (15 minute cap)
75 wall balls
35 cal row
10 rounds of strict Cindy

Scaled to 55 WB, 25 cal row, and did 6+9 rounds of strict Cindy

Bench Press
55x5
62.5x5
70x5
40x10x5

Run

6km run

Middle 4km tempo at 5:01 pace

Run

4k recovery run at 6:38 pace

Crossfit and 531 OHP

20 minutes to work on muscle ups and handstand push ups

Then a 20 minute EMOM
Odd minute - muscle up
Even minute - HSPU

I did 1 muscle up a minute (failed the 2nd minute, and linked 2 at the end)

I did 4 HSPU for the first 8 minutes

My muscle ups are really coming along. Our coach said to push my head through aggressively and it made SO much difference.

OHP
40x5
45x5
50x5
30x10x5

Run

5k run at 6:01 pace

19.3

For time:
200-ft. dumbbell overhead lunge (5 feet = 1 rep)
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

50-lb. dumbbell, 24-in. box
Time cap: 10 minutes

99 reps, so 9 HSPU with a tiebreak of 8:39


The lunges were HARD and took me over 4 minutes to do. The step ups were fine once I got into a rhythm and were more boring than anything else. This will be my best result in the open yet, I'm currently around 67th percentile for this workout (will probably end up lower). I am pretty stoked with my overall progress. I am finally an above average crossfitter! (among the competitive ones who sign up for the open anyway)

I was curious how you would do on this. Did you hold the Dumbbell behind your neck on the step ups?

Nice result. Just getting to the HSP is an accomplishment

Thanks! I rested the DB on my shoulder and held it in place very lightly with my hand. I did sets of 10, 10, 20, 10 and used the switching of my shoulders between sets as a small break.

Did you do it?

Run

11k run at 5:57 pace

First year in 5 that I have not done the open. Though I will do the workouts later. This one scaled. I lost my passion for it as our box got it to heavy gymnastics programming which I had no interest in. I personally believe Hand Stand walks are a party trick and only belong in elite programming. Reality is very few athletes will get to the walks so it really does not matter.

I will get back into it this spring once all the snow is gone

Yeah, that's why I haven't bothered with learning HSWs. The open programming is actually pretty smart, they tend to put difficult movements at the point where only the people who can do them can get there. Example, 50% of people can do muscle ups? Put muscle ups at a point in a workout where 50% of people get to.

Are you logging your crossfit stuff? It would be cool to read someone else's log and look at different programming.


Run

3.5km recovery run at 6:35 pace

531

This is the least WIM I have ever had before a session. I was hungover so I didn't go in the morning and made it just in time for the evening crowd.

Deadlift
92.5x5
105x5
117.5x5
72.5x10x3 (was meant to be 5 sets)

OHP
40x5
45x5
50x5
30x11x3
30x8x2

Pull ups
6,6,6,6,4,4

No WIM for dips

Looking at the bright side:
1. I made it to the gym
2. The back seems completely fine - no pain during deadlifts and squats

The goal for the next chunk of training (2-3 months?) is to build my mileage in running and maintain my strength.

Run

6.6km run

2km jog
90s walk
1km fast - 4:25 (downhill and downwind, nearly a storm)
180s walk
1km fast - 4:42 (uphill and against the storm)
90s walk
2km jog

531

Squat
80x5
90x5
100x5
60x10x5 (surprisingly hard)

Bench Press
55x5
62.5x5
70x5
42.5x10x5

Face Pulls

Seated row

Dips
10, 8, 7



I haven't posted a squat video in a while. How do they look?

Run

5km run at 5:54 pace

19.4 tomorrow!



I will not be happy with anything less than 1 muscle up

When I watched your video the only comment I had was the depth. Few of the reps I may have No Rep you but the angles is not the best. My buddy is a CrossFit Coach showed it to him. His Comments
Pretty Good but needs to drive those hips back more you seem to be dropping straight down. He says its easier to give input from a front angle as well than he can see if there is any knee cave.

He says its pretty good though

As per your earlier question I my start when the weather warms a bit

Are you training out of a box or just doing your own thing?

lozen, my back caves in a bit when I go too deep so I try to cut my depth just past parallel. I think all reps in this video are fine, but I don't really worry about it if a few reps are just above parallel.

I don't really understand the hips back cue.

I am a member at a box, but I just cut it back to a 9/month membership. I'm at the point where doing more crossfit doesn't make me better at crossfit. I will use those 9 classes to do mainly weightlifting and skills.

19.4

71 reps, 7:36 tie break.

All snatches were singles. The first round was fine, but then my form started to break down and I was strict pressing the last bit of the snatch. This open has been a wake up call to how bad my weightlifting is. I am going to try and make it to 1 weightlifting session a week.

I had 84 seconds to do a many muscle ups as I could and I did 3 quick singles in about 20 seconds. Then I just hit a wall and failed 2, before getting my final 2 towards the end. If I had to redo, I would just space the muscle ups out more and I think I may have got to 10.

It's pretty meh overall.

Ever considered a few classes with an Oly coach?

Gal that lives above my garage https://www.instagram.com/p/BvFGrb7A...on_share_sheet

Not sure if the link works

We actually have 3 oly classes a week with an ex Olympian who was then busted for drugs, but who is an excellent coach. I went once a week around a year ago and my progress was excellent. But then I stopped after hurting my shoulder and just never got it back into my routine. I will start them again now