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Crossfit

12 min EMOM - 1 Clean and Jerk

60 for 8 sets, 65 for last 3 sets. I got dizzy before the jerk on the 9th set and just dropped it.

For time:
30 single arm DB clusters @25
30 cal assault bik
30 single arm DB C&J @ 25

Scaled it to 20, 8:02

Quote

07-08-2018 , 05:16 AM

#78

arjun13

Pooh-Bah

Join Date: Jan 2008 Posts: 5,373

Run

8k run at 5:52 pace

My easy pace run is noticeably getting better. A couple of months ago it was around 6:10

Quote

07-09-2018 , 10:06 AM

#79

arjun13

Pooh-Bah

Join Date: Jan 2008 Posts: 5,373

531

Squats 110x5, 5x5@85
OHP 52.5

My strength seems to be down compared to 3 months ago, I guess I need to eat more

Quote

07-10-2018 , 08:05 AM

#80

arjun13

Pooh-Bah

Join Date: Jan 2008 Posts: 5,373

Crossfit

Gymnastics was 3 weighted ring dips, followed by 8 kipping ring dips. 5 sets of this.

I did BW, 2.5, 5, 5, 5
and 5, 5, 3, 3, 3 reps for the kipping portion of it

AMRAP (15 minute cap)
200m run
20m single arm OH DB Lunge @25
5 bar MUs

Scaled it to 15kg, and did 4 rounds.

20 bar MUs in a WOD is my most ever!

Quote

07-11-2018 , 05:01 AM

#81

arjun13

Pooh-Bah

Join Date: Jan 2008 Posts: 5,373

Run

15 intervals of 40s run, 20s walk

Average running pace was around 4:25

Quote

07-12-2018 , 09:40 AM

#82

arjun13

Pooh-Bah

Join Date: Jan 2008 Posts: 5,373

Crossfit

Snatch grip deadlifts 5x3@50

Snatches, 5 sets of 1 - 50, 50, 40, 40, 40

Grace:
30 C&J for time @62

Scaled to 40. 5:22

Quote

07-13-2018 , 09:12 AM

#83

arjun13

Pooh-Bah

Join Date: Jan 2008 Posts: 5,373

531

Deadlifts 130x6
Bench Press 67.5x7 then 5x5@55

I had an aha moment while bench pressing. I just tightened up everything and the lift felt so much easier!

I then did 3 rounds of 6 pull ups and 12 push ups

Quote

07-23-2018 , 12:58 PM

#84

arjun13

Pooh-Bah

Join Date: Jan 2008 Posts: 5,373

Travelled to Copenhagen and Berlin, and then had a wedding in London. The result is 7 days of drinking out of 8 and no exercise

I feel fat and feel motivated about a good cut now.

20/7 - Strength class at crossfit (Upper)

Squats 9x2 with 2 second pause at the bottom. Worked up to 95 and did the last few sets there

Deadlifts 2x3@135

Accessory work

Today - Crossfit

Double KB Front rack squats 5x8
Worked up to 28kg KBs. Getting them up was harder than the actual squats

Partner metcon - I died

Quote

07-24-2018 , 10:10 AM

#85

arjun13

Pooh-Bah

Join Date: Jan 2008 Posts: 5,373

Crossfit

12 minute EMOM

Odd minutes - Strict ring dips (5,5,5,5,4,4)
Even minutes - 8 DB Bent over row (17.5-20kg)

15 minute AMRAP:
15 DB Box Step overs @25
12 burpees to target
9 toes to bar

Scaled to 15, and did 4+10. The DB box step overs were brutal.

Quote

07-25-2018 , 05:30 AM

#86

arjun13

Pooh-Bah

Join Date: Jan 2008 Posts: 5,373

Run

8k run at 5:55 pace

Quote

07-26-2018 , 07:08 AM

#87

arjun13

Pooh-Bah

Join Date: Jan 2008 Posts: 5,373

Row

Anaerobic intervals - 45s on, 3:30 rest (6 of them)

Pace was 1:42, 1:38, 1:37, 1:37, 1:39, 1:40

The last 2 intervals got hard. I'm going to crossfit in the evening, the metcon looks really fun!

Quote

07-27-2018 , 04:11 AM

#88

arjun13

Pooh-Bah

Join Date: Jan 2008 Posts: 5,373

Yesterday - Crossfit

Back squats - 7x2 (100, 105, 107.5, 4x110)

Metcon:
7 rounds, 1 min on 1 min off
30 double unders
Max wall balls in remaining minute

I did 107 reps RX (16, 15, 16, 16, 16, 14, 14)

It got really tough towards the end. I got my double unders done around 26 seconds (usually tripped up once or twice)

Quote

07-27-2018 , 09:21 AM

#89

arjun13

Pooh-Bah

Join Date: Jan 2008 Posts: 5,373

Crossfit - Strength Upper

Bench Press - 9x3 - first set at 60, rest at 65
Max effort close grip push ups x 3 (1 minute rest) - 15, 12, 10
Max effort wide grip pull ups x 3 (1 minute rest) - 10, 7, 5
Incline DB Press - 3x12 (15, 10, 10)
Overhead earthquake bar hold

I loved the session, proper bro day

Quote

07-31-2018 , 09:20 AM

#90

arjun13

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Join Date: Jan 2008 Posts: 5,373

28/7 - Run

(90s on, 60s off) x 12
Average pace of 4:26

29/7 - Crossfit

1RM Snatch - 55. Failed 60 a few times. I snatched 62.5 two months ago, but have really neglected it. Hopefully this lights a fire for me to work on my olympic lifting.

30/7 - Row

10 minute max effort - 2426 metres
This is a benchmark that I will be doing every month to see if my engine is improving. It was one of the hardest things I've done.

31/7 - Run

10k run at 6:03 pace

Quote

08-02-2018 , 07:56 AM

#91

arjun13

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Join Date: Jan 2008 Posts: 5,373

1/8 - Crossfit

1RM C&J - 80

Failed the clean at 82.5. 85 was easy 2 months ago

Metcon with deficit HSPU and front squats

Today - Crossfit

Weighted Pullups 5x4 (10,10,15,10,10)

For time (13 minute cap)
12 DB Snatch @ 22.5
1-2-3-4-5-6-7-8-9-10
Burpees to target

Scaled to 17.5 and had 10 burpees left

Quote

08-03-2018 , 10:13 PM

#92

jd2b2006

old hand

Join Date: Oct 2004 Posts: 1,509

That WOD looks fun. I’ll give it a shot in the next week. I’d be shocked if I did as well as you.

Quote

08-04-2018 , 02:37 AM

#93

arjun13

Pooh-Bah

Join Date: Jan 2008 Posts: 5,373

Quote:

Originally Posted by jd2b2006

That WOD looks fun. I’ll give it a shot in the next week. I’d be shocked if I did as well as you.

Let me know how you do. I was constantly moving and didn't really take a break, you just have to push the pace a little on the burpees if you want to finish under the time cap.

Quote

08-04-2018 , 03:54 AM

#94

arjun13

Pooh-Bah

Join Date: Jan 2008 Posts: 5,373

Run

20 intervals of 30s run, 30s walk

Average pace of around 4:02

Quote

08-06-2018 , 09:27 AM

#95

arjun13

Pooh-Bah

Join Date: Jan 2008 Posts: 5,373

Crossfit

Bench Press
5x3 (first at 65, rest at 70)
2x7 (55)

For Time (12 minute cap)
30-25-20-15-10 DB Snatches @25
5-4-3-2-1 Strict ring muscle ups

I did the snatches at 17.5, and planned to do kipping ring muscle ups at that rep scheme, but ended up doing 4-3-2-2-1 as they got hard.

11:13

Quote

08-08-2018 , 08:14 AM

#96

arjun13

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Join Date: Jan 2008 Posts: 5,373

7/8 - PT

I did a session of PT, focusing entirely on snatches. Did some high hang snatches, segmented snatch grip deadlifts, and snatch balances. I'm going to do this once a week and see if my technique gets better.

Today - Run

8k at 5:53 pace

Quote

08-08-2018 , 02:33 PM

#97

arjun13

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Join Date: Jan 2008 Posts: 5,373

Row - Intervals

Double cardio day! This is the end of month 1 on my engine builder program.

5 intervals of (1 min on, 5 mins)

Paces were 1:41, 1:40, 1:41, 1:42, 1:43

Quote

08-09-2018 , 08:03 AM

#98

arjun13

Pooh-Bah

Join Date: Jan 2008 Posts: 5,373

Crossfit

7 minute EMOM - strict HSPU

I did 3 in all minutes, but used an abmat in the last 4 sets to reduce ROM

5 rounds for time:
400m run
15 overhead squats @ 42.5

This is a benchmark workout called Nancy.
I scaled to 32.5 and did it in 17:11.

In December 2017, I did it in 17:43 with 30kg, so a pretty decent improvement.

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I realized last night I have pretty severe anterior pelvic tilt and that's why I keep feeling the need to cut, because even when I'm lean it looks like I have a belly with a shirt on. I will be doing the exercises on here 2-3 times per day and hopefully it gets better.