squat clean looks way better. definitely the best o lift I've seen you post. thumb

power clean looks decent too. I would much prefer bum down and chest more vertical, but it's not the most important thing.

probably a very minor point, so maybe just ignore it, but I find the way you dump the bar on the power clean a little distracting. I understand you need to dump it forward to get it onto the pads, but in an ideal world you'd stand the lift up properly all the way before you start the motion forward to dump it. I'm not smart enough to know if it will cause an issue when you're doing for an 1RM but it would kind of worry me a little if you got the forward motion ingrained into your technique at a really heavy weight?

Thank you! Cleans have always felt more natural to me than snatches for whatever reason. Point taken regarding dumping the bar. I know Monte (amongst others) has said it earlier and I keep meaning to dump it properly, but then I have so many things going through my mind that I always forget.

lol at the mental gymnastics from Loco. 'My training is better than yours so I challenge you to Murph'. Realises he will get smoked so starts moving the goalposts.

Also lol at calling the pushups a waste. Anybody who has done Murph knows they get old real fast.

Crossfit Linchpin - D121

Main
5 rounds for time (or not):
15 V-ups
10 Push Press, 60% 1RM | 45 kg

- rest 3 minutes -

800m run

10:52, 3:14 (not for time and 95% respectively)

Accessory 1
Overhead Carry: 3x30m (with 22.5s, 2' rest)

Accessory 2
Farmer's Carry: 3x80m (with 22.5s, 2' rest)

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

Really solid day - I took full advantage of the not for time day. I rested enough to do everything unbroken. The 5th set of push presses was RPE 9. The first 4 sets of v-ups were unbroken and the last set was unbroken-ish. I did 10, rested a couple of seconds and did the last 5.

I spent more time measuring a 800m route online than warming up. I wasn't trying to set a PR or anything, but it was just to satisfy my inner Monton. When I finally did it, there was a small set of stairs going down and up! Nice little fast jog.

The carries are GOAT exercises. I took them outside since I don't have to lug my 22.5s up and down stairs anymore. That meant I didn't have to turn every 5m which was nice.

Tomorrow is 15.1, which I'm going at 100%. It is a 14 minute AMRAP of 7 ring muscle ups, 50 wall balls, and 100 double unders. I've never done it before but 2 rounds would be nice.

Crossfit Linchpin - D122

Main - 15.3
14 minute AMRAP:
7 Ring Muscle-ups
50 Wall Balls
100 Double Unders

1+127 - wall balls to 9 foot target, not 10 foot because of a low ceiling

Accessory 1
DB Box Step-up: 4x10 (with 17.5s, 20 inch box)

Kipping Practice
Pull-ups: 5x7
Chest to bars: 5x3

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

I didn't quite get to 2 rounds like I wanted, but it was pretty close (needed 20-30 seconds more). I didn't have the heart to give it 100% and slowed down quite a bit in the 2nd set of wall balls. The first round took 6:25. Muscle ups felt incredible. The first round was 7 quick singles in 50 seconds. The second round took maybe 1:45. It was my first time doing wall balls in over a year. The first round was 5x10 with a quick break. The second round was 2x10, 5x6 with longer breaks. Double unders felt great as well. The first round was in 5 sets, and the second was in 4. I've gone from dreading double unders in a metcon to looking forward to them because I'm finally good at it. Cardio was the limiting factor for me in this workout, given that muscle ups were not an issue. It's all about the wall balls. 50 is pesky.

Box step ups were k. I did some kipping practice instead of A2. Pull-ups were fine, chest to bars were not. I'm going up too far away from the bar and then have to aggressively go in to the bar to have my chest touch it. I'll figure it out at some point.

I might give that Lynne workout a try on my next upper session. What’s the rest supposed to be between rounds? Do you do an AMRAP on first set or typically leave reps in the tank to pace yourself for the later rounds?

There is no prescribed rest, which is a bit silly. Most people tend to do a set of bench presses, then immediately a set of pull-ups, then rest however long. The only time I did it in class, we went every 4 minutes. Loco did it with 4 minutes of rest, so around every 5 minutes. Definitely pace yourself! Go in with a plan of maintaining the same reps across all sets, and then do as many as you can in the last set. Good luck!

yup, figuring this^ out is half the battle. I see lots of good days for your back since the last time I checked in here. Keep up the good work!

I’ve done it with unlimited rest, with 3 mins rest and then with a full round every two minutes....ie a 10 min total workout.

Obviously your choice depends on if you’re doing it for full epeen purposes...in which case go unlimited or as more of a metcon. I will say that when I did it in 10 mins, the forearm/grip swell was huge

I typically start with heavy bench in a lower rep range so just want to change things up and do a higher volume session and get a good pump. I’ve also never done a CrossFit workout so this will be a first for me. Will prob do 3-4 min this time.

Crossfit Linchpin - D123

Main
Run - 10x100m, rest 2:30

2:56.3 (18.8, 17.2, 18.2, 18.4, 17.0, 17.0, 17.1, 17.0, 17.8, 17.8)

Accessory 1
Side Plank: 2 minutes per side

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

Some ups and some downs. This is a repeat from Dec 23, but my GPS on my watch was way off then, so no comparison. I went to a track today and so the times are accurate. I did a 2.5km warm up and a 2.5km cool down to and from the track. My left calf has been bothering me for a while. It has been showing up every now and then when running or when doubleundering and then would go away once I got into it. It showed up today in the warm up and then between sets when I was walking back. It then completely went away during the cool down jog. It doesn't seem too bad, but I might take a couple of weeks off running and skipping again - that seemed to work last time. The sprints itself were fine, I tried to not go too crazy to avoid hurting myself. I got faster and more comfortable with it as the sets went on.

Side planks were the easiest they have been. I did some glute bridges afterwards as well. Foam rolling my calves seemed to help a lot.

I've dusted off my bike that hasn't been seen since my log was created and have sent it for servicing. I am going to start riding to and from work and the gym and get some easy cardio in. I'm not sure if I will log it, perhaps just a monthly mileage summary. My dog walks have also gone from around 75 minutes to 90-120 minutes because I live further away from a big park.

Thanks! It feels like getting the approval of a teacher in school

calf = old man injury

Man, I’d love to try a few 100s, albeit my hamstrings would be tight for about a week after

Crossfit Linchpin - D124

Main - Ingrid
10 rounds for time of:
3 Snatches, 61kg
3 Burpees Over Bar

9:14 - 42.5kg snatches/lateral burpees over bar

Accessory 1
Fake Sotts Press: 20x8x4 (without WL shoes!!!!)

Accessory 2
For time: 30 lateral burpees over bar

1:08

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

Pretty solid day. I flirted with the idea of doing 45, but then didn't. Round times were 37, 44, 56, 58, 53, 62, 64, 65, 58, and 52 seconds. It was hard, but I didn't go crazy pushing myself. The snatches were all quick singles, but we can't drop the bar at the gym and that made it slower. My lower back had a hint of acting up while lowering it and then I made sure it was straight and my back was fine.

FSP was great. It was the first time I did it without my weightlifting shoes and it didn't feel too bad. I'll start increasing the weight. I chose this over OHP because I realized that my OHP is so much stronger than everything else that I better work on my weaknesses.

During the 30 burpees over bar for time, I stopped after around 15 because my calf cramped up. I foam rolled it and did it again and finished it. It cramped up for the last 8 reps or so and I was hopping over the bar. I guess I need to anything involving jumping and not just running and double unders for a couple of weeks. It just seems overly fatigued and not injured.

I've included a snatch video from my warm up because they look and felt so much better than ever.

Woman I used to train with every day just qualified for her 11th or 12th consecutive Games. (It’s since 2010 so strictly it’s 12 but the Masters didn’t go to the Games last year so it’ll be her 11th visit) She’s the only person to have qualified for every CF Games in the Masters division. She’s now in the 60-65 category and came in 3rd or 4th.

Incredible feat of consistency to do it for more than a decade straight and to remain uninjured for so long

Crossfit Linchpin - D125

Main - Linchpin Test 5
For time:
20 Back Squats, 102 kg
Run, 2 miles
20 Back Squats, 102 kg

25:50 - not for time, 80kg squats/4000m row

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

Before anyone says this is a stupid test, Pat said that you should only do it RX if you can do 20 unbroken squats at that weight with good form. So it is 40 light-medium squats. I think I could do 100x20 if my life depended on it, but I was cautious with my back and did today not for time. Squats were 4x5, and then 8,6,6. The row was at 2:18.6, 19spm. I started the row at 162 HR, and finished at around 170. It felt really easy. I was very deliberate with the squats. There was no back pain at all.

I had the floor installed in the gym over the weekend and this was my first workout with everything neat and in order. I loved it. I could open the door and it is a pseudo-outdoor gym. Lying on the floor after the squats with the fresh air was a pretty cool feeling.

I cycled to work about 30 minutes after and this should be some nice free slow cardio.





That's pretty incredible. My plan is to keep grinding away until people lose interest and I sneak into the quarterfinals and then the games.

Crossfit Linchpin - D126

Main - Lynne
5 rounds of:
max rep bodyweight Bench Press, 73.5kg
max rep Pull-ups

64 - Bench Press (3,3,3,3,3), Strict Pull-Ups (10,10,10,10,9)

Accessory 1
Landmine Twist: 30x12x3

Accessory 2
Overhead Carry: 3x30m, with 22.5s, 2' rest

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

I'm pretty pleased with that. The last time I did it was in Dec 2018, and I got 56 reps at 70kg. I was benching once or twice a week back then. I'm now benching once or twice a year (3rd time in 6 months to be precise). I went every 5 minutes. The original plan was to go to the gym and just do reps at 65kg and maybe 15-20 kipping pull-ups per round to work on form. But I couldn't go and had to do it at home and so strict pull-ups it was. The last set of bench presses was RPE 9, so I actually think my benching isn't getting worse. Let's not talk about that last set of pull-ups.

I didn't weigh myself for 2 weeks after moving houses and lost another kg while eating pretty badly. IDK what's going on, but it's pretty nice.

Crossfit Linchpin - D127

Main
21 minute EMOM, alternating between
1 - max rep Row Calories, 30 secs
2 - 10 Box Jumps, 24 in
3 - 10 V-ups

93 calories (12, 12, 13, 14, 14, 14, 14)

Accessory 1
Farmer's Carry: 3x80m, with 22.5s, 2' rest

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

I really love EMOMs. It seems like he is programming more, so I hope they catch on. I've been having an inkling that my cardio has improved a lot and today confirmed that. I've just been performing better than I expect for a while. My HR today was dropping so fast after the 30 second hard row. It was down to 150 before the final row and that is with box jumps and V-ups. I started off way too slow on the row, then picked up the pace and the whole EMOM got harder. Average pace ended up being 1:36.0 at 42spm (standing start). Box jumps and V-ups were obviously unbroken. 70th percentile, with a lot of room for improvement with a faster start and more effort. Average HR 163, max 182. Pleasant and hard at the same time. I set up the box jumps outside and I swear to god, it alternated between sunny and rainy during the EMOM. #onlyinengland

just watched this - imo the issue with your C2B looks to actually at the bottom of the movement. You're pushing off the bar at the top ok, but I think the reason the kip looks a bit stilted and unnatural is because your shoulders/upper back are still too tight as you're swinging through at the bottom. You want your chest to go through more at the bottom of the downswing to finish the kip off but it seems the tightness isn't allowing that.

look how far through and under the bar this guy's chest gets

https://www.youtube.com/watch?v=PDLtkRJVY0o

you want looseness in the shoulders and really tight in the core and it looks to be the opposite

Crossfit Linchpin - D128

Main
5 rounds, each round for time, of:
15 Pull-ups
12m Dumbbell Lunge, 2x22.5kg
12 Assault Bike Calories
Resting 3:30 between each round.

10:19 - 2:01, 1:52, 1:57, 2:03, 2:26

Accessory 1
Pistols: 4x5 (per leg, alternating, in metcons)

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

I pushed myself a little too hard today, not in terms of cardio, but my grip was destroyed. The recommended time was 2 minutes per interval and the 15 pull-ups and lunges were just about the right amount to make me do it RX and go unbroken. The pull-ups were unbroken until the last round, when I did 13,1,1!!!! Lunges were unbroken until round 4, where I did 10+2, then 6+4+2 in the last round. I broke it up because I couldn't grip the dumbbells anymore. After the 4th round, I could barely open my bottle of water. That I then did 13 pull-ups shocked me. 74th percentile, largely because of the big set of pull-ups. I'm pleased with that.

I felt faint and did the minimum pistols and then left. I had to bike to work 45 minutes later which was no fun.


Thank you! I tried that today and I'll try it again when I next do chest to bars.

that's a nasty WOD. those time splits actually look pretty good tbh.

I just weighed 72.2, wtf. I'm down 4kg now from the beginning of the year. I guess I should start eating more although I'm currently eating a big portion of chinese food for lunch everyday and not insignificant amounts of chocolate after dinner.

I think you missed the 3:30 rest between rounds

Crossfit Linchpin - D129

Main
Clean and Jerk: 3-3-3-3-3

70, 70, 70, 70, 70

Accessory 1
Wall walks: 15 reps (5x3)

Accessory 2
L-Sit: 2 minutes (4x30s)

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

Pretty solid day. A decent improvement from 4 months ago and that's taken me from 52nd to 60th percentile, which makes me pleased since weightlifting is my weakness. My cleans felt strong. There were a couple of cleans where I looped the bar away from me and had to jump forward to catch it, but I realised that mid set and was able to correct it immediately. My jerks felt strong, but off. I was using my legs and dropping under better than earlier, but my weight was forward on every single jerk. I tried changing my starting position, the way I dipped, but nothing seemed to work. Let's see what my coach says. It was a hard day, but still not close to a max effort. RPE was under control, and there is room for improvement for next time.

I had only 12 minutes or so for accessories and super-setted them to get it in. It got my heart rate up a little. My wall walks are so much better than the Open.

Crossfit Linchpin - D130

Main
25 minute AMRAP:
30 Calorie Row
15 Russian Kettlebell Swings, 24 kg
10 Box Jumps, 24 in

6+39

Accessory 1
Row: 2x300m, 2' rest

Total time - 1:54.6 (1:35.5, 42spm)

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

Cardio day. The AMRAP could certainly have been brutal if it was max effort, but I just rowed at a steady pace (around 2:20). KBS and box jumps were unbroken and with no rest between movements. The row brought my heart rate back down and it was pretty pleasant overall. Average HR 169, max 189 (pushed the pace on the last row). My round times were 3:40, 3:51, 3:56, 3:47, 3:41, and 3:33. Nice little sweat session.

I haven't done the 2x300m for a while on the rower (did it on the bike once and skipped it a couple of times) and it's nice to see it trending lower. It's not really a fair comparison because they are always done at the end and today was harder because of the rowing and other work before. He has programmed a 500m effort next Friday which I'm going to give it 100% for. It is after a snatch session, so at least there won't be any cardio before. Sub 1:30 or bust.

I biked around 50km last week. It is just under 5k to work and it takes me around 14-18 minutes with traffic. If I keep at it, it might be just the easy steady state that I need to improve my engine without affecting recovery.

Crossfit Linchpin - D131

Main
20 minute EMOM:
1 - 10 Strict Chest to Bars (supinated grip)
2 - Easy Row, 30 secs
3 - 5 Overhead Squats, 75% 1RM | 54 kg
4 - Plank Hold, 30 secs

10 chin-ups instead in minute 1

Accessory 1
Landmine Twist: 30x12x3

Accessory 2
Dumbbell Front Rack Walking Lunge: 22.5sx14x3

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

Another EMOM, love it. I had to do this at home and there was no room to do strict chest to bars, so I just did chin ups instead. This was way harder than it looked on paper. 5x5@75% with 50 chin ups and some active recovery was not easy. I was that inbetween amount of nervous before each OHS set - I *should* be able to finish it, but a slight screw up and I would fail. Chin ups were 10, 7+2+1, 4+3+3, 4+3+3, 3+3+2+1+1. The breaks were extremely quick - the last set took only 40 seconds. Average HR 152, max 170.

Lunges are poo.

I've been doing this programming for long enough that repeat workouts are coming up thick and fast and will always do from here on out. I'm looking forward to seeing concrete improvements. Murph is programmed on May 31 if anyone else wants to give it a go.

Crossfit Linchpin - D132

Main
3 rounds for time:
50 Double Unders
400m Run
30 AbMat Sit-ups
20 Push Presses, 42.5kg

21:48

Accessory 1
Pull-up Bar Hang: Accumulate 3 minutes (60,60,40,20)

Accessory 2
Turkish Getup: 10 reps at 20kg

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

Another really solid day. It's nice to be able to do quite a few workouts RX and finish under the recommended finishing time (24 minutes today). Double unders were easy and in 2-3 sets. Sit-ups were unbroken. It was all about the push presses. I did all 3 sets in 8-6-6. I dropped my elbows after my WL coach said to do that with jerks, and that seemed to help a lot. My round times were 6:44, 7:20, and 7:42. I didn't really go close to all out, maybe 85% effort, and it was a fun one to work through. I've realized now that these are the kind of days that sneak in strength work. 60 push presses is not trivial. Cardio, strength, gymnastics, in and out in an hour including a 10 minute warm up.

I supersetted the accessories. I only had a 20kg KB in my lane so I couldn't go heavier. I have missed TGUs - I need to choose them more when they show up. GOAT exercise.