Crossfit

Strength
Bench Press: 5x4

70x4, 72.5x4, 75x4x3

Metcon
AMRAP 12:
40 Double Unders
20 Push-ups
10 Toes to Bar

4+55

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Really good day and I feel like I'm back in the groove. RPE 9 on the last set of bench, which is promising. 77.5x5 is a rep PR, so I think 80x4 or 5 is doable. I am top of the leaderboard so far in the metcon. I felt pretty lethargic going into it, but just went for it. Double unders all in 2 sets, except for the 5th round where it was unbroken. Toes to bar in 2 sets, except unbroken in the 4th round. Push-ups were the limiter.

Today's daily dose of cheating -

I was top of the leaderboard. Someone else did 4+53, one of the cheaters actually put down an honest score with 4+8. A guy who is stronger and fitter than me did 4+58, but wrote that he scaled the last set of toes to bar to knees to elbow. All fine.

One of the known cheaters just put down 7+22 Rx!!! LMAO. I beat him by quite a lot in both the open workouts that I did this year. What are these people thinking? These people are now cheaters and stupid as well. At least make it believable.

Not sure why gym owner/coach doesn’t have private conversation with them. It can eat away at a culture/community….but that being said, it’s their loss, not yours. Don’t let it rain on your day. Proof will happen in comp or Open when your magically better or they can’t do the workout due to injury or dog ate their homework excuse.

we used to pick people up on it ourselves. 'hey, how come you seem to go so much better when you're counting your own reps?'

Crossfit

Strength
Deadlift: 100x5, 105x5x2 (off blocks)

Metcon
21-15-9: (16 minute cap)
Deadlifts (102.5/70kg)
200 Meter Run
Double Dumbbell Push Jerks (22.5/15kg)
200 Meter Run

15:20 - 85kg DLs, 17.5kg DBs

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First the good - linear progression continues with no pain. I did around 50 deadlifts at 80kg in the previous metcon, and today did similar volume at 85kg (from the floor) with no pain.

The bad - I felt terrible today. The entire metcon was a struggle. I got through it, but idk if it even did any good. The DBs were joke light because I just wanted to finish. I am thinking it is covid remnants or hayfever or both.

Yeah, I think the coaches have made a few comments, but it seems now like the cheaters are trying to one-up each other. I don't let it affect me too much - I get irritated for 5 minutes when I see the scores and then I laugh. You guys are the only people I talk about this too, so it is my place to vent, ha.

Oh I am dreaming of a scenario where I can do this. Unfortunately, it hasn't happened yet. When the cheaters are in my class, I don't catch them in the act. They just post ridiculous scores afterwards. I did notice one of them skip a round once but it was obviously in the middle of a metcon and I was too tired to care then.

Crossfit - Open Gym

Snatch: 50x2, 55x2, 57.5x2 (rep PR!)
Clean and Jerk: 70x2, 72.5x2, 75x2
Bar Muscle Ups: 3, 3, 3, 3, 3 (every 2 minutes)

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I haven't done any weightlifting in a month due to a week of covid and a complete lack of it in the programming. I miss Linchpin's thoroughness. Anyway, I decided to use my coach's old programming and just fill it in whenever I needed to. For the first time in history, my snatches felt better than clean and jerks. I tried to get my setup correct, then be patient and explode. I can sense 70 coming soon. Clean and jerks felt meh. A bit of tennis elbow crept in as well.

Muscle ups. Solved it. I had 2 big problems before - my feet were all over the place which made my kip inefficient, and I was pulling really high and not turning over fast enough. I fixed them both today. Feet together and sat up earlier. They felt effortless and easy. I can't wait to try them in a metcon again.

Crossfit

Strength
Front Squat: 5x4

80x4, 90x4, 95x4x3

Metcon
3 Rounds For Time: (15 minute cap)
500/400 Meter Row
12 Front Squats (70/48kg)
21 Box Jumps (24"/20")

14:37 - 60kg squats

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Hard day. Squats were ok. I kept it sensible and didn't go too heavy. The metcon was pure evil. I rowed as slow as possible so I could do everything else fast and unbroken. Front squats are no fun in a metcon. My round times were 4:28, 4:59, and 5:09 so I held it together pretty well. It was a hard effort and there was grunting involved.

Crossfit

Strength
Overhead Squat: 5x4

50x4, 55x4, 60x4, 62.5x4x2

Metcon
AMRAP 15:
15 Overhead Squats (43/29kg)
30 Dumbbell Hang Snatches (22.5/15kg)
60 Double Unders

4 rounds - 10 OHS (30kg), 20 DU, 20 snatches (15kg), 20 DU /// (15 OHS in round 1, and 30 DUs each in round 1)

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

I woke up feeling horrible, hayfever again. I did 65x5 2 weeks ago, and this was all I had today. I changed the metcon completely to make it more manageable, but it still felt horrible. I should probably have just done an easy 15 minute row or something with some overhead squats thrown in. I hate summer.

Crossfit

Metcon - Severin
For time: (45 minute cap)
50 Strict Pull-ups
100 Hand Release Push-ups
5,000 Meter Run

43:43 - easy pace on the run

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More hayfever, but better than yesterday. Pull-ups took 6:50 in 3s, 2s, and 1s. Push-ups took 7:30 in mostly 3s, then 2s. The run was 29 minutes and at an easy pace in the hot sun. Most of the pull-ups and push-ups was me checking my watch to make sure I could finish under the time cap at an easy pace. I loved it today.

Crossfit

Strength
Push Press: 5x4 (10 minutes, wtf)

50x4, 60x4, 65x4, 70x4, 75x4

Metcon
AMRAP 6:
60 Deadlifts (52/38KG)
Max Calorie any machine

Directly Into..

AMRAP 6:
45 Hang Power Cleans (52/38KG)
Max Calorie any machine

Directly Into..

AMRAP 6:
30 Shoulder to Overhead (52/38KG)
Max Calorie any machine

68 cals - 45kg, bike

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

Push press was so rushed, but hitting 75x4 at RPE 9 is nice, with my best rep PR being 78x3. I wanted to record it, but I left my phone on the ground and I think someone stepped on it and broke it. Good start to the day.

I don't think my lungs have recovered yet from covid. I had around 2:30 left on the bike in each section and had no will to bike. Deadlifts were 5x12, cleans were 5x9, jerks were 10-8-6-6.

Crossfit - Open Gym

Snatch: 50, 55, 60f, 60f, 60, 62.5, 65, 67.5f, 67.5f, 67.5f
Front Squat: 80x7, 82.5x7, 85x7
Ring Muscle Ups: 2,2,3,3,3

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

This is my 6th session in 7 days, but I am off to France for a week so I squeezed it in. I woke up really blah again, but wanted to be naughty and hit a snatch PR. Failing 60 twice was no fun, but then I decided to just be snappier. I think this is the 5th time I have hit 65 and the 4th time I have failed 67.5. SO ANNOYING. I guess I need to actually lower the weights and keep grinding. Front squats were easy. Ring muscle ups were easy with my new technique gains (head through earlier). I only had a minute rest before the last set.

still think you need to sit back on your heels more as you address the bar. you might not see it but it's pretty clear from the vids. you'll get more power and will catch the bar with better balance and not keep losing it forward.

the bar is easily high enough for the 67 to be a good lift if you can catch it in the correct position.

have a fun holiday

"Crossfit"

3 rounds for time:
1.05km run
35 pushups
14 pistol squats

30:23 - not for time

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

I am really pleased to get this done in the middle of nowhere in France. I jumped into the pool afterwards and it was heavenly. The weird numbers are because the run was a lap around the house and I wanted to do at least 100 pushups and 40 pistols. Give me a pull-up bar and a pair of dumbbells and I could retain a decent amount of fitness.


You are completely right that I am losing my balance forward, but going to have to disagree with you on my starting position. Shoulders slightly ahead of the bar is the consensus on starting position. Hips can be wherever when this happens (some have really high and some really low). It is a battle for me to stay that forward (or correct in this case) as it doesn't seem natural for me. My coach has said this, tons of articles say this, a couple of coaches in my gym has said this, and even xuk said this. The reason I am losing it forward is because I don't finish my second pull. My knees never actually go vertical.

have you ever filmed it from 90 degrees?

Yeah I have, but there are so many videos on my phone that I don't want to search for it. I'll take one for you next time.

Crossfit

Metcon
AMRAP 3 x 10 Rounds:
1,000/800 Meter Bike
Max Chipper Reps

Chipper:
80 Push-ups
60 Box Jumps (24"/20")
40 Shuttle Runs (10-Meters)

1+10 - 450m row, 30 burpees instead of shuttle runs

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First session back and it was a struggle to get there. I scaled the row down to 450m, but I still had to go really hard to get a full round done. Push-ups felt good. The row was at a really really slow pace and everything else was as fast as possible. Rounds were 30pu, 22pu, 16pu, 12pu+12bj, 20bj, 14bj, 14bj, 12b, 13b, 5b+10pu. Fun.

The last couple of months have been a little start/stop with 2 holidays and covid. I have nothing planned for 3 months now and want a nice steady chunk of training and good diet. Like renton, I am fed up with my weight and need to cut albeit only 2-3kgs. I still feel very fat.

Crossfit

Strength
OHP: 5x3

50x3, 52.5x3, 55x3, 57.5x3, 60x3 (rep PR!), 60x3 (did 6 sets in 15 minutes... who needs rest?)

Metcon
On the 6:00 x 3 Rounds:
800 Meter Run
15 Dumbbell Front Squats (22.5/15kg's)
Max Dumbbell Shoulder to Overhead (22.5/15kg's)

62 reps - 800m ski, 17.5kg DBs

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

Really, really good session. 60x3 was RPE 8.5 the first time and I had 3 minutes left, so I repeated it and it was RPE 10. OHP is as strong as ever. The instructions for the metcon was to finish the cardio bit in 4 minutes and use a medium weight where you can do a bunch of reps and it burns. The run would have been okay for this, but would have been very high intensity in the 2nd and 3rd rounds. So I decided to ski and stop at 4 minutes, but 800m worked out. Squats all unbroken and push presses in 2-3 sets (some directly after the squats).

Diet yesterday was perfect. 3 meals (600, 900, 700 cals or so) and 2 protein bars (200 each) for 2600 cal total. That should be fine to cut slowly and I wasn't even hungry.

Weightlifting

1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch: 40, 45, 50, 50, 50
Power Clean: 80, 85, 85, 87.5, 90 (=PR)
Deadlift: 107.5x5x2 (off blocks)

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

There are deadlifts today in both the normal class and weightliftng, and then deadlifts again on Monday. This is the kind of **** that makes me want to go back to Linchpin. Meanwhile, there have been 0 snatch or clean and jerk bits in a month. Ridiculous.

Snatches felt a bit off. I took a video from the side for you, feel. Power cleans felt great. 90 was easy enough. I think 95 might be my max. I tried to fully extend and use my legs more for both and think I only managed that for the cleans. Standard. Deadlift linear progression continues.

congrats on the power clean PR!

Crossfit

Strength
Bench Press: 72.5x5x5

Metcon
5 Rounds x AMRAP 3:
9 Hang Power Cleans (61/43kg)
45 Air Squats
Max Calorie Bike/any machine

Rest 1 Minute Between Rounds

70 calories - 52.5kg cleans, row (17-16-13-12-12)

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I benched instead of deadlifts which were programmed again. The first set was so easy and I only rested 1:30 before the 5th set. My one complaint about Linchpin was no benching. I need to test it soon because I am sure there is a PR here.

The metcon was hard. Hot and hard. I managed to keep the cleans unbroken. The air squats irritated my back a little. It was better when I cut depth a bit (still below parallel) and tried to keep everything tight. I should be doing this all the time anyway.

Crossfit

Metcon
AMRAP 30:
[Partner 1]:
20 Double Unders
10 AbMat Sit Ups
100’ Farmers Carry (22.5/15kg's)
[Partner 2]:
Rows for Calories

*Partners switch when partner 1 finishes the Farmers Carry.

I think we did 8 rounds each

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Perfect workout to go slow and easy. I rowed at an easy pace and did everything else fast, but it was impossible to get your HR up on the other stuff. 22.5s felt easy enough for that distance.

Missed this, but thanks! It ties my PR, but at a much, much easier RPE.

Crossfit

Strength
Front Squat: 5x3

90x3, 92.5x3, 95x3, 97.5x3, 100x3 (8-9 minutes to do all sets)

Metcon
3 rounds for time: (20 minute cap)
20 Burpee Pull-ups
20 Front Squats (70/48kg)
20 Box Jumps (24"/20")

19:30 - changed it completely, did 8 bar muscle ups, 20 split squats with 15kg DBs, 15 box jumps at 30"

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Squats were rushed, but pleased to hit 100x3 with very little rest. They felt strong. The metcon was going to be hard, so I changed it to do some skill work and single leg work. Muscle ups were in sets of 4 throughout and felt incredible. I basically did it as an EMOM. 2 minutes per movement and then rest a minute between rounds. Nice and easy pace.

Crossfit

Weightlifting
Hang Snatch: 45x3x3

Metcon
2 Rounds For Time: (20 minute cap, teams of 2)
1500m Row
20 Strict Pull-ups
30 Power Snatches, 43kg
*One Partner working at a time.

18:45 - 35kg snatches

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There was an extensive warmup before the metcon, so I had time do add in some snatches. They felt pretty good. I thought about delaying my 2nd pull and extending completely. Nothing heavy, but just getting some good technique work in.

I did the metcon with a guy similar to me, so it was really fun. The row was at 1:48 to 1:57 maybe. Snatches were the hardest bit. Sets of 5.

Crossfit

Metcon
Teams of 3
AMRAP 30:
150 Push-ups
150 Wall Balls (9/6kg)
one partner working at a time

Every 10 Minutes [Starting at 0:00]:
1,000 Meter Team Run

1+254

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It was really hot for the runs, but still really fun. I was in a team with 2 good guys and we had a blast. Pushups feel as strong as ever.

Crossfit - Open Gym

30 minute PT - Kipping practice

Clean and Jerk: 65x3, 70x2, 75, 65x3, 70x2, 75
Push Press: 65x3x5
Front Squat: 100x3x2, 95x5

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Phew, that took a long time. I used my quarterly free 1 on 1 to drill kipping fundamentals as always. My muscle ups are fine, but my kipping pullups need work.

My tennis elbow came back a bit after the kipping, so I decided to just go a bit lighter than I wanted for everything else (this was a weightlifting session from Satuday). Cleans felt good.. I am only thinking of full extension now. Jerks felt terrible. Somewhere in the middle of push presses, everything clicked. I have been battling my dip which goes forward. I realized I was compensating that by having my weight on my heels which then forced me to go forward which made me have my weight even more on my heels. I moved my weight towards the middle and push presses became so much easier. That will help with jerks as well.

I was tired and lowered the weight for the last set of squats.