your push presses are decent but your push jerks are still 95% the same as your push presses which is why you're not lifting any more weight. on the video there's basically 0 drop under the bar once you've finished the push phase.

Yeah, idk why my push jerks are so bad. I can split jerk fine, but my push jerks are just a tiny drop under. My WL coach saw the videos and said my dip and drive are fine but that I need to drop under the bar before pressing out with my arms. It all sounds easy, but I don't know how to actually implement it!

I would just practice them with an empty bar as part of your warm up a few times a week.

You’ve learned how to do muscle ups and double unders pretty well and IME, dropping under a jerk is way simpler than both of them

Crossfit Linchpin - D217

Main - Nasty Girls
3 rounds for time of:
50 Air Squats
7 Ring Muscle Ups
10 Hang Power Cleans, 61 kg

17:28

Accessory 1
Front Squat: 7-7-7

80, 80, 80

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

This had a recommended finishing time of 10 minutes, and I did it in April in 10:56 with 4 RMU per round and 50kg cleans. Today I just wanted to tick another benchmark off as completed. It changed the stimulus from a shorter sprint to more of a heavier day at a high heart rate. But I really enjoyed it.

My round times were 5:16, 5:57, and 6:14. Air squats were a pain. I did all ring muscle ups as singles and probably rested too much inbetween reps. My 21st rep felt as easy and smooth as my first. In the last few months, I have experimented with doing large sets of muscle ups and I've hit the wall a few times and failed reps. It looks like quick singles are the way to go for me unless the number of reps per set is really small. If I were to redo this, I would still do singles but not rest as much. Cleans were what slowed me down surprisingly. I did them in 5-3-2 and then 4-3-3 for the last 2 rounds. The stronger guys probably get these done in less than 30 seconds in a set of 10, while mine took 2 minutes. That's a lot of time there. I need to get stronger.

It was 60th percentile. Last week, I did extensive expert analysis and made a huge spreadsheet of all the crossfit benchmarks - 33 girls, 204 hero, 14 linchpin tests, 48 open workouts, and 11 other notable ones. This is my 42nd one done RX. I also compared it to my percentiles in the open and I realized that btwb percentiles are 10 less than open percentiles, which are in turn 10-20 (estimate) less than normal crossfit gym percentiles. So today was 60 on btwb, it would have been 70 if it were an open workout, and 80-90 in an average crossfit gym.

CB and feel - thanks a lot. That video is really, really helpful. I did tall jerks (think it's the same as the drill) in a weightlifting class and they were so humbling. Using them in warmups is a great idea.

Crossfit Linchpin - D218

Accessory 1
1 Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch + 1 Squat Snatch: 1-1-1-1 (rest 2')

40, 42.5, 45, 45

Main
5 rounds, each round for time, of:
7 Overhead Squats, 60-70%
500m Row
Resting 4 mins between each round

13:05 - 2:42, 2:38, 2:35, 2:35, 2:35 (45kg OHS, 61.6%)

Accessory 2
Side Plank: 2 minutes per side

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

I always get the harder interval sessions the day after a few drinks. I'm just happy to get it done. There was meant to be a rest day between yesterday and today, but I'm going to do 4 days in a row to get back on schedule after taking an extra rest day for my ankle.

The complex was fine. I haven't snatched in 3 weeks and my motivation to do the extra sessions is non existant. Cues were loose grip (thanks xuk, helps so much), then explode up and drop under fast. The snatch at the end looks decent, the hang snatch not so much.

I went on the lighter side for OHS because I wasn't feeling great. After the 1st round, I realized I probably went too light because I rememberd doing Nancy unbroken (43x15x5 without a rest) but it felt good to do a sub max interval effort. The OHS were all unbroken obviously and the row was at 1:55 on the dot. A lot of time was spent racking and reracking the bar, which I didn't rush. The last interval was hard, but I could have definitely done a few more. It was definitely a good call to reign it in today.

Crossfit Linchpin - D219

Main
For time (or not):
25 Chest-to-bar Pull-ups
Run, 400 m
20 Chest-to-bar Pull-ups
Run, 400 m
15 Chest-to-bar Pull-ups
Run, 400 m
10 Chest-to-bar Pull-ups
Run, 400 m
5 Chest-to-bar Pull-ups
Run, 400 m

23:11 - not for time

Accessory 1
Strict Pull-up: 8,8,7

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

That was one of the best days ever! I went in a bit nervous because I've worked out 3 days in a row and they all involved upper body. My ankle was still a bit swollen as well. But there was no pain at all.

These not for time days are absolute magic. I did this at the track where they have a bunch of outdoor gym stuff including a pull-up bar. I treated this as chest to bar skills practice day with some light jogging inbetween. The reason today was great was because I FINALLY learned how to link chest to bars and felt like I could do them forever. My max chest to bar set of 10 today is finally above my max muscle up set!!

Round 1 was 4,5,4,4,4,4. I was struggling here and my rhythm was all off. It was business as usual. Round 2 was 5,5,5,5 and still bad. Round 3 was 8,4,3 and it finally clicked! I pushed in to the bar earlier and everything was magic! Earlier, I was pushing in too late and was getting way too high. The part of my chest touching the bar was really low and it was extra effort and also threw off my kipping rhythm. I figured it out in the middle of that set of 8 and felt like I could have continued for a while longer. Rounds 4 and 5 were unbroken sets of 10 and 5!!! That set of 10 was really easy as well. I want to retest all my benchmarks with chest to bars now.

Crossfit Linchpin - D220

Main
Power Clean 3-3-3-3
Front Squat 2-2-2-2
Squat Clean 1-1-1-1

67.5, 70, 72.5, 76
100, 100, 102.5, 105
80, 85, 87.5, 90

Accessory 1
Landmine Twist: 30x12x3

Accessory 2
Medince Ball Clean: 75 reps with 9kg (5x15, supersetted with chores)

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

I'm so so happy with today. This session is all about managing my bicep tendonitis for me. Power cleans felt as easy as they ever have. 76x3 may or may not be a PR, idk. It certainly is a post pandemic PR. And it felt light. Front squats were 4 somewhat challenging sets, but nothing crazy. I probably had 3-4 RIR in 105x2. I didn't go crazy because I wanted to build to something decently heavy with cleans. 95 is my PB and I haven't cleaned anything more than 85 post pandemic. 90 felt easy enough, except my right bicep hurt a bit when receiving the bar. I was smart and called it there. Besides that, I didn't feel anything in my biceps before and nothing in my back.

I realized today that I probably can't go close to 100% with cleans unless it's a competition. That's fine with me. My form felt really good today. I tried to be relaxed until mid thigh and then be aggressive while keeping the bar close. No jumping forward and everything looks okayish.

Speaking of competitions, crossfit just released one in 2 weekends time called Lift Move Work. There are 3 tracks and I would be doing track 1. The 3 workouts are meant to be doable in a 1 hour class window. Lift is a 1 rep max clean, move is a 4 minute AMRAP of bar muscle ups, and work is a 8 minute AMRAP with double unders, DB push presses, and burpees. I'm thinking of doing it, but my only concern is how my tendonitis will hold up going from cleans to muscle ups.

clean looks good

Crossfit

Strength
12 minutes for a 3RM Push Press:

70, 75, 77.5 (rep PR by 5kg!)

Metcon
10 minute AMRAP:
1 Push Press, 43kg
1 Burpee Box Jumps, 24"
2 Push Press, 43kg
2 Burpee Box Jumps, 24"
3 Push Press, 43kg
3 Burpee Box Jumps, 24"
.... adding 1 per round

9+5

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

Today was JT, and I thought our class was a pretty decent replacement for it - pushing and cardio. I really surprised myself with 77.5x3. I did 72.5x3 last week and thought 77.5 was a bit of a reach. It actually ended up being RPE 8 or 9! That means 85 is a conservative 1RM, which means my clean and jerk PR of 90 really needs to be broken.

The metcon was fine. I went at about 90%. I think when I'm cycling push presses during a metcon, I am using too little legs and too much arms. It is something to work on. They were all unbroken until the round of 9 when I did 5+4. It was still nice to do a class and not have to think.


Thank you!

Crossfit Linchpin - D221

Snatch S7 - B
Snatch Pull + Snatch + Hang Snatch + Overhead Squat : 1-1-1-1 (70%+)

45, 45, 45, 45

Main - Randy
For time:
75 Power Snatches, 34kg

9:51

Accessory 1
Sit-ups: 100 reps (5x20)

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

The snatch complex was good. I'm just ingraining all the technique gains I have made. Relaxed arms until my hip, then explode and drop under.

Randy was terrible on paper, but will be a great lesson going forward. If someone were to design a metcon that would be as bad as possible for me, this would be it. A lot of hinging, and snatches. My aim was 50th percentile (7 mintues) and I failed miserably. I tried to do 5 snatches every 30 seconds. That lasted for 6 sets. The last 45 snatches took me nearly 7 minutes. They were all in sets of 3. My lower back was bothering me, but not badly. It was definitely the limiting factor though. Average HR 178, max 191. 25th percentile!!! That's around where my 21.1 was, and that involved hinging. My form also went to pieces as the reps went on. I was snatching with high hips and that caused havoc with my form. I only noticed that after watching the video later.

The main lesson from today is that I need to scale whenever there is a lot of hinging that will annoy my lower back. I can't avoid these completely because I will never get better at them. So scale the weight/reps such that there is 0 hint of back pain, and hopefully increase the weight as the months go on. Today at 27.5 or 30 would have done the trick.

Crossfit Linchpin - D222

Main
For distance: Run 30 minutes

5950m

Accessory 1
Farmers Carry: 3x100m with 22.5s, 1:15r

Accessory 2
L-Sit: 4x30 seconds

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

It was a pretty cool day. I went to the track again with my coach. I was a bit hungover and worried about my ankle, so I thought I would start slowly and see what was up. We started a lot faster than I wanted to and it ended up being not too hard. 90% effort. It was difficult, but I could have kept running for a while. My watch said 6.05km, but I went with where I finished on the track. My mental math was a bit wrong (a few laps in lane 2), so I didn't end up pushing to reach 6km. Still, I seem to be in sub 50 10k shape with minimal running, which is pretty cool. 75th percentile. My watch said the km splits were 5:02, 5:05, 5:04, 4:53, 4:53, and 4:48.

Crossfit

Partner Workout -
[On the 0:00]
3 Rounds:
200 Meter Run together
40 Wallballs (9/6kg) partition however

[On the 9:00]
3 Rounds:
200 Meter Run together
30 Pull-ups partition however

[On the 18:00]
3 Rounds:
200 Meter Run together
20 Burpees partition however

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

I can't remember the times, but we were the fastest in all 3 sections and it was such a blast. We split the reps 5 and 5 in all movements. I wasn't even out of breath after round 1. The 45 pull-ups got me a bit more tired and I did the burpees like a maniac and fast. It was really, really fun and also quite similar to the Linchpin workout programmed today. Good times.

Crossfit Linchpin - D223

Accessory 1
Power Snatch + Hang Power Snatch + Squat Snatch: 1-1-1-1-1

45, 45, 47.5, 47.5, 47.5

Main - Isabel (with squats)
For time (or not):
30 Squat Snatches, 61kg

15:51 - 42.5kg (not for time)

Accessory 2
Front Rack Lunge: 55x5, 60x5x2 (per leg)

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

It was another really fun not for time day and another day of ingraining snatch technique. Surprisingly, they felt better during the metcon because 30 reps at whatever pace at a lightish weight meant I could experiment a bit. My cues have been relaxed arms until hip, explode up, and drop under. I forgot straight arms and I did that during the metcon and they felt really, really great. I am optimistic. I want a heavy snatch day soon. I thought the lunges were only cardio, but then I remembered to breathe and they became so much easier. I can go up quite a lot of weight from here.

Our gym has a special class for Lift, Move, Work! I am so excited for this. I want to beat my 1RM clean of 95, but I think it will be dependent on my bicep tendonitis. 100 would be a cool milestone. It will also be nice to do an official crossfit competition and leaderboards and all that fun stuff. The only downside is that they are giving us only 2 minutes of rest between workouts! You basically partner up and judge each other. I don't understand why person 1 can't do workout A, then person 2 does it. Then person 1 does B, then person 2, and so on. More rest, and better scores. I'm doing it on Saturday and am rearranging the workouts to be rested for it. I'll double up next week to make up the missed day.

Crossfit

For time: (30 minute time cap)
300 Double Unders
2 Mile Run
100 Toes to Bar

Partition However You'd Like

Time capped with 10 T2B and 400m run remaining

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

I chose to do this class instead of 3x800 run because strategy! I love this stuff and planning workouts! The time cap was a bit tight and I knew it would be touch and go if I finished as my gym has extra steps and an entrance that adds to the run. My plan was 4x(5x(15DU+5T2B)+800R).

I did the 5 rounds of 15DU and 5T2B in 2:30. When I came back from the run, I saw the clock at 7:15. WTF. An 800m run did not take me 4:45. I then properly realized how much the stairs and the entrance adds on to the run and knew I wouldn't finish. I finished the second round of everything at 15:30. The toes to bar were becoming hard. I then decided to split the remaining into 3 rounds of the DU/T2B complex, then a 400m run, then 3-400, 2-400, 2-400. I came back after the penultimate run, did 30 unbroken DUs and that was that.

If I did this at the track, I would finish. Also, my strategy was wrong. I should have broken up the runs more which would have left me fresher for the T2B. Optimal strategy would be 8 rounds with the T2B and DU broken further to keep me moving. RPE was a bit too high in the end, but it was fun. 2/15 out of everyone who posted their scores in our gym (only 2 did it RX).

Tomorrow is 5x5 front squats, Thursday is a rest day, Friday is an EMOM which I will take easy, and then the competition on Saturday!

Crossfit Linchpin - D224

Main
Front Squat: 5-5-5-5-5

97.5, 97.5, 97.5, 97.5, 97.5

Accessory 1
Pistol Squat: 3x5 (per leg, alternating)

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

I was really feeling my body from yesterday - mainly my calves from the running and skipping. It was still an outstanding day. My 5RM is 100, so that can be easily smashed. The first 3 sets were actually quite easy. The 4 minutes rest I took this time was less than when I did 95x5x5. The last 2 sets felt really hard, but still looks easy on the video. That's always the way with me for squats. 100x5x5 next time would be sweet. 82nd percentile today.

I was going to superset A1 (V-ups) and A2, then I realized I did all those toes to bar yesterday, so I just did a few pistols. I'm off to bike now to work.

Crossfit Linchpin - D225

Main
24 minute EMOM, alternating between
1 - max rep Wall Walks, 40 secs
2 - max rep Sit-ups, 40 secs
3 - max rep Row Calories, 40 secs
4 - Rest

192 - (Wall Walks - 4,4,4,4,4,4 | Sit-ups - 17,17,17,17,17,17 | Row - 11,10,12,11,11,11)

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

This was the perfect workout after the rest day yesterday and before Lift, Move, Work tomorrow. A little something to move and sweat, but very easy on the body. Average HR 144, max 173!

My wall walks felt incredible! I could have maaaaybe done 5 in the first few rounds and that is with going up and down the wall fast and unbroken. 4 was a good number and the last set was difficult. I have always done them as accessories at the end of the session when I'm tired and they felt hard. Today, they felt incredible - way better than the Open this year. Sit-ups and the row were well in control and easy.

So tomorrow is 4 minutes max clean, 4 minutes max bar muscle ups, and an 8 minute metcon, with 2 mintues rest inbetween. My clean PR is 95 prelockdown and I hit 90 last week at the end of a session. I'm thinking of opening with 92.5, then 97.5 and maybe a 3rd attempt at 100 if my tendonitis is fine. I really would cry if I hit a WL PR after all this time. I'm torn between sets of 3 and singles for muscle ups. The 1st rep is always the hardest because the kip is smaller, but then quick singles might be easier overall. I'm thinking 1 every 12 seconds and aim for 20. I cannot wait!

Lift Move Work

Lift:
4 minutes to find a max clean

- Rest 2 minutes -

Move:
4 minutes for max bar muscle ups

- Rest 2 minutes -

Work:
8 minute AMRAP:
30 double-unders
8 single-arm dumbbell push presses (left arm) (22.5kg)
8 single-arm dumbbell push presses (right arm) (22.5kg)
8 lateral burpees over the dumbbell

Lift - 91, 96, 100 (5kg PR!!!)
Move - 22 muscle ups
Work - 200 reps (3+38)

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

What an incredible day. I was so scared of my tendonitis, but there was no pain at all. It looks like it is the volume of cleans rather than the weight that causes it. Good to know.

I warmed up to 85 before we started and it felt sluggish and I lowered my opening weight from 92.5 to 91. 91 went up easily enough with no dramas. I went again at 1:30 and hit 96 pretty easily. It was nice to have a 1kg PR! I then thought about 98 but decided to YOLO 100. I went with 20 seconds to go. I got under the bar easily enough, but then when I tried to stand it up, no dice! I went down again and did a double bounce and got it up!! I don't think I had much more in the tank today. But it feels so good to hit a weightlifting PR post pandemic. The next goal is to jerk it.

I decided to do singles every 12 seconds for muscle ups and that would get me to 20. I was waiting for them to get more difficult but it was still easy after 15! I then did another single and then did a set of 3. And then 3 more singles to get 22, with 7 in the last minute. I could have been more aggressive here and gone for 25.

The 22 muscle ups were surpisingly hard on my lungs. My HR was pretty high at this point and I wasn't expecting it. I thought 4 rounds would be a stretch goal but I knew the push presses would be the limiting factor since this entire workout is pushing and shoulders. I did the first round in 1:45 and all unbroken. I split the double unders 15+15 from then on and did the PP unbroken in the 2nd round. I finished in 4:00. I knew there was no chance for 4 rounds now. In the 3rd round, my right arm was 5+3 and the left arm unbroken. Weird. I think I did 3+5 push presses in the last round before the buzzer.

Overall, it was really really fun to do a competition and be judged and all that. There are still 2 days to submit scores, so I'll post the rankings after that. On btwb, my percentiles are 64, 74, and 54. When I started crossfit 4 or 5 years ago, I did the Open a few months in and there was a guy who did it with me who was in the class today. I was a beginner and he was pretty good. Today, he is a coach and he did the competition. He did 103, 25, and 262. His cardio is way better, but it really is cool to see proper long term improvement. In that first open, I was barely doing the workouts Rx.

Nice PR bro. Not sure the thremp ever hit that, he was a babyweight Oly lover.

But please, no trip reports for every workout. Trip reports for competition only, today was fine. TY.

Nice PR!

Great to get to 100 - well done

Thanks guys. Someone took a picture of me grunting on the way up on 100. IDK what that tan line on my leg is because that doesn't exist.

Crossfit Linchpin - D226

Accessory 1
Hang Power Clean + Hang Squat Clean + Jerk: 1-1-1-1-1 (rest 2')

60-67.5-72.5-72.5-72.5

Main
15-12-9 reps, for time of:
Clean & Jerk, 61kg
Chest-to-bar Pull-up

Did 7 reps at 57.5kg and quit

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

Too much heart, too much OCD, too little brains. My bicep tendonitis showed up very early on, maybe the 2nd set of the complex. I still went up in weight. I then thought I would only do 4 sets, but ended up doing the last anyway because of OCD/heart/no brains. I then thought I could do the metcon because it was a lighter weight. I knew after the first rep that I couldn't, but did a few more until I was absolutely sure. What a fail.

Tomorrow is a longer metcon with legs and core, and Wednesday is only running and rowing. I really should have swapped the days around. I didn't because there was absolutely zero pain from Saturday. Oh well. It just needs a little rest and 3 days with nothing that aggravates it should do the trick. Back at it tomorrow. Sorry to disappoint loco, but the TRs from training will continue. There are so many movements and rep schemes and cues in my head that I often search my log for movements and it helps me strategize workouts.

Crossfit Linchpin - D227

Main
5 rounds of:
50 Single Unders
50m Dumbbell Farmers Carry, 2x22.5 kg
20 V-ups
15m Dumbbell Front Rack Lunges, 2x22.5 kg

22:55

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

Something is up. I feel perfectly fine, but I got out of breath very fast today and during the metcon in the competition. It's like I have a hidden cold or something. My intention was to do a hard effort today, but finish feeling strong and with something left. My HR backed that up - average 163, max 183. But I felt like absolute **** during it and even afterwards. I had no desire to do the accessories.

I have been deviating from Linchpin 1-2 days a week now and not doing all the accessories even when I have been doing Linchpin. I think I need a month of being OCD and doing everything that is written exactly. That's when I have made my best gains. I have the 2nd vaccine tomorrow, so I think I'll play it by ear this week, and then follow it strictly from next week onwards.

Lift Move Work Results:

Lift: 425/1302
Move: 355/1293
Work: 505/1298

So 67/73/61 percentiles. Muscle ups relatively good, weightlifting okay, cardio bad. No surprises there. I'm quietly pleased with it and am really looking forward to the Open in February. 4 months of solid training, good nutrition, and no injuries and I think I can smash my previous best performance, which was 60th percentile. 75+ would be cool.