1) This is entirely new information that has never been mentioned by anyone ever at any time previously, and;
2) Even if it had been mentioned, everyone knows that the eccentric portion of your final squat and the racking/dumping of the bar are meant to a single, simultaneously executed movement as per the thesis of Syndr0m, Crunchy Black et al 2017 (the lolOly article, not the I love feet article).

Crossfit Linchpin - D59

Main - Tabata This!
Tabata Row (calories) | 8,7,7,7,7,7,7,7
Rest 1 min
Tabata Air Squat | 13,13,13,13,13,13,13,13
Rest 1 min
Tabata Pull-up | 3,3,3,3,3,3,3,3
Rest 1 min
Tabata Push-up | 8,8,8,8,8,7,6,5
Rest 1 min
Tabata AbMat Sit-up | 13,12,12,12,12,12,12,12

Count lowest score in each tabata
40 reps (7, 13, 3, 5, 12) - strict pull-ups instead of pull-ups

Accessory 1
Pull-up bar hang: Accumulate 3 minutes (4x45s, 5:30 total time)

Accessory 2
DB Box Step-up: 40 reps (4x10 with 22.5s onto a chair)

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I absolutely loved this workout. It's all about strategy since the lowest score counts in each interval. Strategy, heart, gymnastics, and cardio. The row was too fast in hindsight. My HR reached 185 after the row. 6 cals per round would leave me in a better place for the rest of the workout. Air squats and sit ups are where this workout is won. I ****ed up and did 5 air squats in the rest between rounds 6 and 7. The last 2 rounds became brutal. I would aim for 15 next time after the slower row. Pull-ups were the easiest part. I could probably do 4. I wanted to do 7 push-ups per round, but that extra 1 in round 1 cost me big time! I blew up at the end. Sit-ups were perfectly paced. I got that last set of 12 in at the buzzer.

40 reps is 52nd percentile. If I were to do it again with kipping, I would estimate my score to be -1 row, +2 squats, +3 pull-ups, +2 push-ups. Let's say -1 execution. That puts me at 45 reps, which is 70th percentile. Decent.

Huge, huge gains in grip strength from hanging out at the bar. I did it in 6:31 last time and wrote down that it was absolutley brutal. A minute quicker today and it only hurt the last 15 seconds of the last round. I harp on about this programming, but it is just so well balanced. My core, glutes, and grip strength is all blowing up. Lifts are up, cardio is up, gymnastics is up. There is so much unilateral work. And most importantly, I am pain free. There was not even a hint of lower back pain after 5x5 deadlifts, which is new.

Dieting is going really well. I had just the one cheat weekend this month. I'm not even hungry ever. I think I'm eating around 2500 cals a day. The long walks with my dog 3-4 days a week helps so much with calorie intake. I'm down to one small piece of chocolate after dinner and I'm not craving sugar. I'm eating lots of fruits. I'm down 1kg or so. I'm going to continue this for 2 weeks, then do a week of maintenance, and then another 5 weeks until the April Fool's Showdown.

Ever thought of tracking for thirty days on My Fitness Pal?

That Tabata was a cardio killer

I don't really see the point of it. I can eyeball my calories pretty well. Even if I screw that up, I weigh myself everyday and my scale sends my reading to trendweight, where I can check if I need to eat more or eat less, per my goals.

Crossfit Linchpin - D60

Extra Snatch Practice
Hang Power Snatch + Paused Power Snatch: 1-1-1-1-1-1

40kg

Main
9 minute AMRAP:
7 Row Calories
5 Hang Power Snatches | 50-60% 1RM

8+2 - 33kg

Accessory 1
2000m row - 85% effort

7:58.4 - 1:59.6/26spm/187 max HR

Accessory 2
SLIPS

Scales - Front and back, 2x20s each
L-Sit - 3x23s
Inversion - Handstand hold practice
Plank - 2 minutes
Stretching - pretended to

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

Best session yet. I used the short metcon with snatches to do some light snatch practice work before. It just clicked in my head after watching a warm up set. I do this half pull keeping the bar close to my thighs, then reset and snatch. The half pull is always great, but then when I actually snatch it doesn't look great. The answer seems pretty obvious, but I then stayed nice and relaxed and just did the first part of the snatch mimicking the snatch pull. Relaxed until bar contacts higher up near hip, then jump. It looks so much better. I sent it to my coach and he concurs. He doesn't mince his words, he said the other day my jerk was terrible. He was really surprised at the snatch improvement and said the next thing to work on is to extend further. But he also said not to worry about that now and keep working on this until it becomes a habit.

I was walking on clouds after this and the metcon was fun. Round times were 58, 66, 73, 71, 69, 65, 64, 54. I paced it too much and had quite a bit left at the end. Max HR 186. I picked a weight that I could definitely go unbroken on and perhaps it was a tad too light. I enjoyed it though. I recorded myself to see my snatch and rowing form, I'll have a look later.

I deviated again from the programming to do a controlled 2k row. The program called for a 500m TT, but I did that last week instead of double unders (to save my calves). I think I could have held this pace for 4k or so. Which probably means I could still *maybe* do a sub20 5k (without a metcon before), which is nice, since my PR is 19:53. Rowing fitness is probably just below peak and I think I can get it beyond peak soon. Splits were 2:00.4/1:59.8/1:59.2/1:58.9. 187 HR at the end wasn't too uncomfortable at all.

SLIPS were fine as usual. I made some progress in handstand holds. I probably managed 5 seconds off the wall.

Crossfit Linchpin - D61

Main - Linchpin Test 12 (mix of RX and limited equipment
Run, 400 m
15 Clean & Jerks, 61kg
9 Strict Pull-ups
9 Strict Knees-to-elbows
Run, 400 m
12 Clean & Jerks, 61kg
6 Strict Pull-ups
6 Strict Knees-to-elbows
Run, 400 m
9 Clean & Jerks, 61kg
3 Strict Pull-ups
3 Strict Knees-to-elbows

19:04 - 45kg C&J

Accessory 1
3 rounds for max reps of:
Hang Power Cleans, pick load, 30 secs
Shoulder-to-Overheads, pick load, 30 secs
Rest 2 mins between each round.

66 reps - 11/11 - 11/11 - 11/11

Accessory 2
Low Ring Muscle ups: Accumulate 10-20 reps

Did 8

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

Pretty cool day. One of my goals for February is to run just a little more. There are always choices between run/row/bike and I usually choose to row because the transition time for running is a lot (open 2 sets of doors, stairs, get past dogs). In keeping with the theme of slowly getting better at everything, I'm going to run more. The metcon was fine. C&Js were quick singles for the first 2 rounds, then 1+8 in the last round. I thought quick singles would be more efficient, but dropping it on the crash mat, catching it after a bounce, and rolling it onto the ground was actually a lot of effort with no rest. The set of 8 in the last set wasn't touch and go, but a controlled lowering, regrip, and go. That's the way forward. Everything else was k. 95% effort, solid session.

Some technique gains in jerks from the barbell complex. You can see in either the 4th or 5th rep of the jerks, they started looking more powerful and less of a push press. I just completely relaxed my grip on the bar, and that forced me to use my legs and not my arms. I'll try that going forward. I beat my score by 3 reps from last time, but that's mostly pacing.

Low ring muscle ups were pretty amazing. I've been getting SO frustrated with them because feet below me was too easy and feet in front was too hard/awkward. I saw a video on the Linchpin group where someone did it with feet on a box and bingo! I can probably do 5 ring muscle ups unbroken, but these were WAY harder. I did 8 reps and they are probably somewhere between a strict muscle up and a kipping muscle up. Challenging, but doable. If I eliminate that little hip pop in the beginning, it would be the same as a strict muscle up. It doesn't look hard in the video, but it is HARD. I would say 2.45 times the difficulty of a kipping muscle up. I've never caught a muscle up in a dip that was so deep. I actually had to use my legs to get up on the ring dip, which is a first.

On snatch:
1. Keep pulling through your elbows longer - think elbows to the ceiling (and then much faster aggressive turnover, think SNAP not drag)
2. Release hook as you pull through, you shouldn't be catching the bar with hook grip

subbing rowing in for running would have made that wod a grip killer!

agree that he needs to be more aggressive but I don't get the elbows comment at all. seems totally at odds with proper snatch technique

the cue for the elbows should be to keep them low and the push them through. the pull should be coming through your traps

Arjun...have a look at these boys. Li's technique is incredible...Ilyin was a better clean and jerker than snatch but a) he's my favourite ever and b) I've therefore gorged on his slowmos a few times and know that they're here

https://www.youtube.com/watch?v=v-usczgtDQc

https://www.youtube.com/watch?v=th1sq1qK1-s

https://www.youtube.com/watch?v=W3BbdjAqP2Q

Thanks xux. I agree with 1, my coach said that as well. I've never even thought of 2 or had anyone mention it to me, so I looked it up. The consensus seems to be that it doesn't matter and to do whatever comes naturally to you.

FW, I think xuk just means to finish my 2nd pull, because I'm cutting it short at the moment. Elbows to the ceiling is a pretty standard cue and I've heard it multiple times.

Tomorrow is 7x1 snatches! It's going to be a game of chicken as to how heavy I can go while still being 98% certain I won't fail and crash through my floor to the apartment below.

Crossfit Linchpin - D62

Main
3 rounds, 3 minutes rest:
30m Dumbbell Front Rack Lunge, 2x22.5kg
25 Sit-ups
20 Tuck Jumps
15 Dumbbell Facing Burpees

11:29 (3:41, 3:52, 3:56) - 2x15kg DBs

Accessory 1
Pistols: 3x10 per leg (not alternating)

Accessory 2
Farmer's Carry: 3x90m (with 22.5s)

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

Another vile day. It looked fairly innocuous on paper and had I gone RX with the 22.5s, it probably would have been. I went lighter and that meant I had to go unbroken on 30 lunges and unbroken on everything else. Tuck jumps with a honest 100% jump are horrible as well. Max HR in each interval was 182, 187, and 192! I'm glad I went lighter because that made me keep up the intensity for the intervals.

I supersetted the accessories. I use the word superset very liberally. I did a set of pistols on one leg, browsed the internet, did the other leg, phone, farmer's carry, etc. 10 reps in a row on one leg is a PR, and I did it 3 times! My pistols are definitely on the up. The program calls for 40L and 40R. Once I can get there in 3 sets, I'll start doing them in normal shoes and not in my WL shoes.

It was a pretty solid day. Legs, core, and hard cardio. I never have DOMS, but I might feel this tomorrow after 90 weighted lunges and 60 pistols. My legs better be growing.

Relax that grip, my man!

Crossfit Linchpin - D63

Main
Squat Snatch 1-1-1-1-1-1-1

50, 50, 50, 52.5, 50, 50, 50

Extra - Snatch Practice
Quite a few reps at 40

Accessory 1
1 Power Snatch + 2 OHS + 1 Hang Squat Snatch + 2 OHS + 1 Squat Snatch: 1-1-1-1-1 (rest 1:30, doesn't have to be unbroken)

40, 40, 40, 40, 40 (much longer rest to work on technique and not be fatigued)

Extra - More Snatch Practice
More reps at 40

Accessory 2
Overhead Carry: 3x30m (with 22.5s!)

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

It was another roller coaster of a snatch day. My 1RM is 65 and I secretly wanted to hit it today, but thought 7 reps at 60 would be nice after some technique gains. Everything felt terrible though. I was off balance and really shaky. I then wasn't confident enough to move up because failing is not an option in the apartment. I also wasn't confident enough to be snappy. It was terrible.

I then did some reps at 40 and again something clicked. My weight was just too far back at setup again. I moved it forward, and everything felt great!

I rested for however long I wanted for the snatch complex so that I could work on technique and it didn't become cardio. All 5 sets were pretty solid.

I then wanted to do a few more snatches. I now worked on being snappy and keeping the bar close (while having my weight further forward) and they felt really really good. My best rep was my last rep. I feel really good going forward now. I need my weight evenly balanced, bring the bar to my hip, and then jump while keeping the bar close to me.

I moved up to 22.5s for the overhead carries, and they actually weren't too bad. Gains.

Looking at the video I get a sense you might be gripping very tight - is that correct? If so, try to loosen up, hook grip means you should be able to have a relaxed grip/wrist/forearm which will help your turnover

Quite possibly. I'll play around with it when I snatch next, thank you!

Crossfit Linchpin - D64

Main - JT
21-15-9:
Handstand Push Up
Ring Dip
Push-up

23:37

Accessory 1
Landmine Twist: 12-12-12

25, 27.5, 30

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

I've been looking forward to this day for a while. A benchmark workout that I can do RX with only bodyweight pushing and loads of handstand pushups. It's right up my wheelhouse. I wanted to break up the sets into much smaller chunks than I needed to because I knew the round of 15 would suck.

Round of 21 (6:46): HSPU were 5-6-5-5 and pretty easy. Ring dips were 6-5-5-3-2 and fine. I got to the pushups and oh boy. I did 2 and then 19 quick singles! I had jelly arms by this point.

Round of 15: (10:14): I did one HSPU and kicked off the wall and knew I was in trouble. There were 23 HSPUs to go and I would be there all day if I had to resort to singles. I did another 1 and then told myself to use my legs more and finished it off in 4,3,3,3. I was pleasantly surprised with that, but the rest times were getting longer and longer. Dips were a struggle as well and were all in sets of 3 or less. I'm sure there were singles at the end. Pushups were all quick singles. I think I failed a HSPU rep somewhere in this round.

Round of 9 (6:37): I managed to do sets of 3 for HSPU, singles and twos for ring dips, and quick singles for push-ups.

I checked my percentile and it is 46th!!! I call BS on that being accurate. Even though the site takes into account people who can't do it RX, I guess some people don't bother to log it. And also, it's so easy to cheat on ring dips and push-ups. Every dip of mine was a proper rep (shoulders below elbows). My chest touched the floor on every pushup. In the last 2 open workouts with HSPU, I've always ended up pretty high up in our gym leaderboard with only the coaches (not all) beating me and a couple of members. 46th percentile is absolute nonsense. I would bet a lot of money that 54% of people on the site would not finish this RX is under 40 minutes.

I didn't have time for an accessory because I worked out after breakfast for a change. I skipped 5x50m sprints. My groin will thank me. Landmine twists were

Regardless of percentilegate, I feel a tiny sense of accomplishment for just finishing this RX.

Boom congrats

Yeah when ring dips and hspu go, they really do go. Well done on finishing it

Crossfit Linchpin - D65

Main
For time (or not):
40 Strict Pull-ups
30 Squat Snatches, 65% 1RM | 40 kg
20 Deadlifts, 70% 1RM | 112.5 kg

41:23 - not for time

Accessory 1
7 Power Cleans + 7 Thrusters : 1-1-1-1, rest 1:30

42.5, 45, 45, 47.5

Accessory 2
Plank: 2 minutes

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

I loved today's session. Another heavish day, but with a little cardio thrown in, and some technique work. Average HR 150, max 171. I did the pull-ups as an EMOM with 5 per minute. I finished in 7:20 and only the last couple of sets were hard. I did 2s and 3s with snatches and recorded every set and worked on technique. My coach told me to focus on dropping under quicker. xuk told me to loosen my grip. I loosened my grip and I *think* it solved a lot of things! It certainly helped with dropping under. It also made me not yank with my arms and I could get to my hips in a relaxed manner. My coach also told me to stay the bottom position with the lighter weights for a second or two to get comfortable there. These are the best my snatches have felt. It doesn't feel snappy and explosive yet, but I think I'm hitting the positions better. Deadlifts were in sets of 5 and easy enough. I'm pretty sure I have a deadlift PR in me.

The PC+thruster piece was a nice little interval workout. 1 minute on, 1:30 off. I didn't measure it, but my HR was definitely above 185 after the thrusters. I'll aim for 50 across all 4 sets the next time I do it, since I wouldn't be doing it a day after JT. Planks were planked.



Thank you! My HSPU didn't go, but ring dips certainly did. I think there were a couple of reps at the end where I had to kip twice to get up! I would never do this during regular training, but since it's a benchmark workout, I plodded along.

Crossfit Linchpin - D66

Main - Ryan
5 rounds of:
7 Ring Muscle-ups
21 Burpees (to 1 foot target)

22:59 - 3 low ring muscle ups per round

Accessory 1
800m run

3:08 (~90% effort)

Accessory 2
Farmer's Carry: 90m, 80m, 80m (2 minutes rest, 22.5s)

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

It was a good day. I knew going in that 3 MUs per round would be ambitious and it certainly proved to be. Round times were 3:08, 4:03, 5:28, 4:46, 5:40. I failed the first muscle up because I just wasn't aggressive. It was fine until round 3, where I failed 2. I then moved the rings aside to do 10 strict pull-ups per round. I couldn't bear the thought of modifying a workout in the middle so I put the rings back and did them. They required longer breaks and I was catching them really, really deep, but I got through them. There were a few more fails in there. These are definitely harder than ring muscle ups. I would have had no problem doing 3 quick singles on the rings. I would have scaled to 5 per round on the rings. I'm happy I got through them though. The burpees to a 1 foot target were just no fun.

I chose the running option for A1 (instead of a 1000m row) as I want to run more this month. 3:08 puts me at 60th percentile! I am really shocked with that as I've run maybe 50km in the last 12 months and I had done a metcon already today. I also didn't give it 100% and there was snow on the ground so the turns were slow. I measured it on 4 different sites, so the distance is accurate. After 5 months of dedicated rowing, my 2k time of 7:17 would have put me at 78th percentile. I could probably get my 800m time there in 2 weeks. I guess it is no surprise that smallboy is better suited to running than rowing.

+10m overall to farmer's carry with the strict rest periods.

Crossfit Linchpin - D67

Main
3 rounds, 3 minutes rest:
55 Double Unders
12 Dumbbell Thrusters, 2x22.5 kg
15 Knees-to-elbows
15 Deadlifts, 50% 1RM | 80 kg
500m row

24:46 - (6:22, 8:23, 10:01), strict knees to elbows

Accessory 1
Overhead Carry: 3x30m (with 22.5s)

Accessory 2
Bulgarian Split Squat: 15sx12x3 (per leg)

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

I crashed and burned. My max HR only hit 181, but I just felt horrible after the first round and couldn't catch my breath. I probably should have stopped it or scaled after the 2nd round, but I just hate quitting. That 3rd round was truly awful. I suspect it might have to do with me working out a little later. I started 2 and a half hours after waking up and only had a banana. I usually workout around 90 minutes after waking up. It might also just be an off day or me needing a deload. Who knows, but the next few days should tell me more.

I took 30 minutes off and then did the accessories. Overhead carries were the same as last time, but lower RPE. I increased the weight for all sets for split squats.

Crossfit Linchpin - D68

Main
30 minute row

7087m - 2:06.9/22spm/178 AHR/93 DF
6m1 - 2:08.1, 22spm, 173 HR
6m2 - 2:08.3, 21spm, 177 HR
6m3 - 2:07.8, 22spm, 182 HR
6m4 - 2:08.1, 22spm, 187 HR
6m5 - 2:02.5, 25spm, 193 HR

Accessory 1
Side Plank: 2 minutes per side

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

Today was a 30 minute run/row/bike for distance. I really should have ran because I want to increase my running volume, but I couldn't resist seeing where my aerobic rowing fitness was at. My PR is 7163m in Jun 2020, which is soft, since I rowed for 3 months after that. I had done a sub 24 6k and I think I had a 7500m 30 minute in me before I stopped. After the warmup, I knew a PR would be an allout effort and didn't have the heart for it and thought it would be beneficial for my training to do a sub maximal effort. I set out just to hit 7000m. It was pretty comfortable until I decided to sprint with 3 minutes left for an unknown reason. My HR hit 194, which is a new high! I think 195-196 is my maximum. I'm fairly pleased with today's row, but slightly disappointed that I couldn't set a sub max effort PB. It would be pretty cool to hit a 7500m 30 minutes by the end of the year with very little rowing. I am not sure if that's possible. My 7:10 goal for the end of the year is looking pretty far away. I'm going to keep grinding away and hope my rowing and running improve slowly, along with everything else.

One of the accessories was box jumps and after nearly attempting a jump onto my dining table, I decided to use the yoga app (downdog) I bought a few weeks ago and never opened. I really enjoyed 10 minutes of it. I'm going to do it for my cool down everyday.

Crossfit Linchpin - D69

Main
Front Squat 1-1-1-1-1-1-1

105, 110, 113, 116 (PR+1!), 118 (PR+3!), 110, 110

Accessory 1
Squat Clean and Jerk: 20 reps for time (65-70% of 1RM)

55kg, did 2 reps every 90 seconds
Last 2 reps

Accessory 2
L-Sit: 2 minutes

5 sets

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

Pretty sweet day. I wanted 120, but I really did not want to drop a front squat in my apartment, so 118 it is. I like how my form stayed pretty good at 116 and I hit depth comfortably. 118 was a bit more wobbly. It still wasn't a massive grind so I think 120 is there. The last 2 reps at 110 were a lot harder than I thought they would be!

I decided to do 2 reps every 90 seconds for C&Js and I think it was the perfect mix for me to work on technique but still get my heart rate up. My cleans felt really, really good. I tried to have my weight further forward, bring the bar higher up my hips, and then drop under fast. My jerks felt terrible. That might need to be the next thing I focus on.

L-sits are down from 7 sets to 5 sets. Progress!

Sweet PR! 120 would be a pretty huge milestone; seems like it's there if you want it (though I understand waiting until you're sure given your home gym setup).

A1 - great FS PR!

Well done

Good job

Crossfit Linchpin - D70

Main
18-15-12-9-6-3:
Chest-to-bar Pull-up
Russian Kettlebell Swing, 32kg
Tuck Jumps

7:33 - 9/7/6/4/3/2 strict pull-ups, 24kg swings

Accessory 1
Dot Drill 2: 2x30s per leg

Accessory 2
Hand Release Pushups: 75 reps - 15, 15, 15, 15, 10, 5 (60s rest)

Accessory 3
Double Under Practice: 10x12 (every 30 seconds, 5 trips)

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

This was the first metcon in a while that I scaled too much. The likely finishing time was 11:30. In hindsight, 32kg swings and 12-10-8-6-4-2 pull ups would have been the way to go. My HR only hit 183 and that's because the sets got smaller and smaller and I couldn't really push any harder. I was finishing a movement and moving on to the next one immediately. Swings were unbroken and pull-ups were in 2 sets maximum or really quick singles.

I'm terrible at dot drills so I'll do them when I can. I started out doing the push-ups in 7 sets a couple of months ago, then 6. I knew 5 sets was ambitious, but so close! I'll increase the rest a little to do it in 5 sets next time, and then decrease the rest from there.

Double unders were fine, then I tripped up 3 times in the last 3 rounds! I need to remember to relax my grip and keep my arms close to me. My left calf pain is flaring up just a little, but it so much better after 3 weeks of no double unders. I might limit double unders to once a week going forward.

It was a pretty light day in the end, after my scaling of the metcon. With tomorrow being a rest day, it's a mini deload and I think I need it. Next week should be fun with 3 benchmark workouts! (DT, Cindy, and SQT).

Thank you, everyone!