Oh, and after the session, I tried a bar muscle up because the rings felt good, and it was way way easier than before. Earlier, it was like a max effort to just get one, but I did quite a few today. And then after that I thought "let's try and link them". I then did 3 unbroken! I want to try it fresh and see how many I can do now.

Crossfit - Strength class

Bench press 9x3 (mostly at 65)
OHP 5x5 (last set at 45, rest at 40)
Chinese rows
Abs

Some muscle up practice on my own. Bar muscle ups are coming along nicely, I am ready to do them in metcons now.

Run

6k run this morning on a 4th date. 2 birds, etc etc

Open Gym

Front Squats 3x7@80, was meant to do 5 sets of 7, but just felt beat down from a lingering cold.

I then worked on bar and ring muscle ups and double unders. RMUs feel a lot better, I'm not failing any now

Crossfit

20 minutes to find 3 rep max
Deadlift 1x3@145 PB!

Then:
4 rounds of: (12 minute cap)
16 Front rack DB Lunges @20
12 Toes to bar
9 cal row

I scaled the lunges to 15kg and finished in 9:04. I probably could have RX'd and finished under the time cap

Are you going to try any of the workouts from regionals?

I might try event 1, because that's the only one I can do as written. Sometimes our gym programs regional events, so I may end up doing scaled versions of the others.

Regional events

Linda looks pretty interesting, I wouldn't be surprised if we did it next month

What?

Crossfit

Weighted pull ups 6x5 (5, 7.5, 10, 12.5, 12.5, 7.5)

A Dumbbell between my legs was too awkward, I will use a weight belt next time.

Metcon:
For time (9 minute cap)
100 wall balls @9kg
50 ab mat sit ups with 9kg med ball
25 burpees

I did 7 burpees and got time capped

Crossfit

Snatch Complex - 3 Snatch balance + 3 Overhead Squats

4x5@30, kept it light to work on technique

Metcon:
10 Rounds for time (14 minute cap)
30 double unders
3 snatches @60

I scaled it to 30 and finished 9 rounds. I did 20 DUs in rounds 7-9. I'm going to stop going to these high rep olympic lifting metcons. My form is not good, and doing it under fatigue probably makes it worse and reinforces the bad habits I have

I have done event 1 already and it was terrible. I've done Linda a few times at the traditional weights and it isn't that bad. Event 5 is unreal, I tried to do the box step overs and walking lunges and felt like I was going to die after about 5 reps of each

12/5 - Random Classes

Went to this health and fitness festival and did a couple of random classes and sampled a lot of free food.

Crossfit

C&J - 85

PR by 7.5kg! The clean felt pretty light too, but the jerk was a struggle. I failed a jerk at 80, and that was on my mind.

Metcon:
3 rounds for time (10 minute cap)
30 hollow rocks
20m HS walk
10 KB swings @ 32

Replaced HS walk with 20 shoulder taps against the wall, and scaled the swings to 24. 7:27

Crossfit

First half of the class was a bunch of gymnastics work, including pistols. I can do pistols fine with a small plate under my heel, but it's a big struggle without. I'm going to do them with the plate after class for a while, and see if they improve.

Metcon:
AMRAP (11 minute cap)
6 single arm DB thurster (3R+3L)@ 22.5
12 DB snatch (6R + 6L) @ 22.5
9 cal row

I did 5+9, with 17.5

Congrats on the C&J PR!

Thanks! I failed a clean at 72.5 in November, so 85 being easy feels good. I suspect it is due to finally using hook grip and slightly better technique. 100 by the end of the year would be cool.

Crossfit

10 minute ring muscle up EMOM

I did 1 every minute (might have missed 1 or 2 minutes due to some pointers from our coach). They felt pretty good and didn't fail any reps.

Metcon:
Cindy (Benchmark girl workout)
20 minute AMRAP:
5 pull ups
10 push ups
15 air squats

I did 15+9. In April 2017, I did 12+14, but I couldn't link kipping pull ups back then.

I did my first 4 rounds in just over 4 minutes, so I definitely started out too hot. Limiting factors were push ups and cardio. If I were to do it again, I would pick a pace to do 17 rounds and just stick to that pace from the beginning.

I went on a stag to Poland for 3 days, it was a nice built in break.

Weightlifting

Snatch - 4x3@40
Clean and jerk - 3x3@60

Lots of technique work, and I feel like my form is definitely improving.

Nice job on the C&J.

Thanks!

Crossfit

Squats - 3x3@105, 2x1@115, 1x7@80

Metcon:
7 minute AMRAP
2 hang power cleans @52.5, 5 wall balls
4 HPC, 10 WB
6 HPC, 15 WB, etc etc

I did 4+28, scaled the HPC to 40, because high reps of them cause my tendonitis in my arms to flare up.

Run

6.4k run in 39:47 (easy pace). I really need to get back to running at least once a week.

1RM Snatch tomorrow at Crossfit, I'm excited! Previous best was 52.5 in November. I'll take 60, 62.5 would be nice, 65 would be incredible.

Crossfit

Snatch - 62.5 (10kg PR!)

I failed 65, but didn't have much time left and rushed it. They were all power snatches, I need to work on getting under the bar faster.

Metcon:
Diane
For time (9 minute cap)
21-15-9
Deadlifts @100
Handstand pushups

I had 5 reps left, and scaled the deadlifts to 80. It was basically just a HSPU workout for me.

Stength (Lower)

Front Squats - 9x2 (80, 85, 5@90, 95, 97.5)
Banded Deadlifts
One-legged Romanian Deadlifts
Barbell side bends

Weightlifting

Power Snatch - 1x3@45 (a few sets at 40 as well)
Power Clean and Jerk - 1x1@70 (a few sets at 60)

I took a video of myself, and my form looks SO much better than a month ago. My coach said to look up before jerking, and it made it much smoother.

Run

7k run at 6:13 pace

29/5 - Crossfit

A new coach and it was the worst session I've done. First part was muscle up drills and he spent time with only 1 person out of 7 and I wasn't really sure what I was doing. The metcon after was double unders, kettlebell snatches, and pullups.

30/5 - Crossfit

Back Squats - 5x2@107.5, 2x5@90

Metcon:
For Time (7 minute cap)
50 burpee box jump overs
25 cal row

6:51, it was painful!

Crossfit

12 minute EMOM:
2 cleans + 1 jerk
Stayed at 55 throughout

Metcon:
For time (12 minute cap)
5 rounds:
14 ring rows
7 push jerks @80
rest 30 seconds after each round

11:51, did the jerks at 50. It was a bit too heavy, and my form degraded. I definitely should have done 45.

Run

8k run at 6:16 pace