Crossfit

Weightlifting
Every 1:45 for 5 sets: 1 Power Snatch + Below the Knee Power Snatch + 1 Hang Power Snatch

45, 47.5, 50, 50, 50

Metcon
For time:
100-80-60-40-20
Double Unders
50-40-30-20-10
Sit-ups

11:07

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I snatched after a while, it felt okay. The metcon was a version of Annie that actually made sense. My double unders are fine, but need work. My shoulders get fatigued so quickly on them during large sets.

Tomorrow is Cindy. I did 16+5 in August. I am going to aim for 17 rounds and try to not start too fast for once. I won't be too gutted if I don't PR because of the 2 weeks off, but I am quietly optimistic.

Crossfit

Strength
10 minutes to build to a heavy: 1 Front Squat + 1 Push Press + 1 Push Jerk

82.5 (push press PR)

Metcon - Cindy
AMRAP 20 minutes:
5 Pull-ups
10 Push-ups
15 Air Squats

16 rounds - 5 reps below PR

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The complex felt quite easy at 82.5! I really really need to test my clean and jerk. 90 should be toast. Cindy was basically the same as before, 15 seconds slower. I really, really tried and it was a max effort. But I guess those 2 weeks off slowed me down. Push-ups are definitely the limiting factor. HR was probably above 95% at the end, but I could still get through everything and could have done a few more rounds at whatever pace my push-ups were.

2 months until the Open. I am going to do double sessions on the day before rest days and add in an easy 30 minutes of cardio in the evening.

Crossfit

Metcon - 12 days of Christmas
40 minute cap:
1 Strict Pull-Up
2 Squat Cleans (70/48kg)
3 Muscle Ups
4 Burpee over Bar
5 Deadlifts (70/48kg)
6 Handstand Push Ups
7 Toes to bar
8 Wall Ball (9/6kg)
9 Box Jump Over (30 inch)
10 Back Rack Lunges (70/48KG)
11 Chest to Bar
12 Thruster (70/48KG)

Rep scheme is 1, 2-1, 3-2,1- 4-3-2-1, etc

Time capped after doing 9 box jump overs in the last round - 50kg bar, 2 muscle ups per round, rest as prescribed

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I red lined after 15 minutes and wanted to cry. The breaks took longer and longer and I suffered. The movements actually were okay. HSPU/TTB/BMU unbroken.

My mother has taken a turn for the worse and has stopped chemo. I am going to be back and forth between India and London for a bit, so I am not going to nit out about training. Just show up and chug along.

Crossfit

Metcon
20 minute EMOM, alternating between -
1 - 5 Front Squats, 80kg
2 - 50 double unders
3 - 15 stick sit ups
4 - rest

Accessories
4 sets
10 Strict Pull Ups
10 Dumbbell Bench (moderate weight)
-Rest 1 min between sets

7, 7, 7, 5+1+1f strict pull-ups, 20kg DBs

4 sets
10 barbell curls (lightweight)
10 barbell skull crushers (light weight)
-Rest 1 min between sets

20kg barbell

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I modified the metcon heavily to make it an easy day. The actual metcon was max reps of KB swings, double unders, and stick sit ups (replacement for GHD). Nice and easy. My double unders aren't great. The best I did was 1 trip up in 2 of the sets.

The accessories were a nice little pump session.

Sorry to hear about the update on your mom.

Crossfit

Weightlifting
Build to a heavy: Snatch Push Press + Overhead Squat

75 (2kg OHS PR!)

Metcon
For time: (15 minute cap)
5-10-15-20-15-10-5
Pull-ups
Stick Sit Ups
*2 Wall Walks after each round

15:10 - time capped with 1 wall walk left!!!

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Our gym was closed today, but we have 2 locations in London, so I made the trek across town. I am not sure where these PRs are coming from. 75 wasn't even a max effort.

The metcon involved constant calculations in my head whether I could finish or not. I managed sets of 5 pull-ups until the round of 20, when they started unravelling and that cost me.

Note to self - Take more easy and rest days. My RHR plummetted and I feel great after an easy day on Saturday and a rest day yesterday.

Thanks a lot!

+1 - very rough. Reach out if you need to unload.

Just saw about your mom. Sorry that you are having to go through this with her.

yep, me too. Not sure what the best outcome is to wish for but....wishing for that anyway

Crossfit

Weightlifting
Build to a heavy 3 Position Power Clean - Ground, Below the Knee, Above Knee

80

Metcon
10 rounds for time: (12 minute cap)
7 Double DB Deadlifts (22.5s/15s)
7 Double DB Front Squats (22.5s/15s)
7 Double DB Shoulder to Overhead (22.5s/15s)

11:25 - 17.5kg DBs (7/7/7 for 5 rounds, 5/5/5 for 5 rounds)

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Power cleans felt great. I could have definitely gone heavier looking at the video.

I felt quite lethargic waking up and this time cap was extremely aggressive. I wanted to do 15kg, but they were all taken. I decided to do 17.5s and 5 reps per round, but then didn't listen to myself.

I really like my new shoes.



Thanks a lot guys, it does help getting these messages. When I saw her 3 weeks ago, she was in a lot of pain from chemo, but was fine mentally. Now, she is on so many pain meds that she is pain free, but the cancer has spread to her brain and she can't communicate at all. That's the heartbreaking part - I am probably never going to have a conversation with her again.

Rough to hear - hoping for peace for her and your family.

Where in London is your gym? My family got Covid canceled summer of 2020 and think we’re finally going to head over this summer (first trip across pond). Will be doing drop ins for sure.

slid into your DMs

Open Gym

Bench Press: 75x3, 77.5x3x4
Deadlift: 110x7x3
Assault Bike: 120 cals in 12 minutes (easy pace)

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Bench Press feels stronger than ever. The last set was RPE 8. I think I have a PR of 5kg+ from 88.

There was no pain in my back in deadlifts. If I can do 110 for reps, then I might be able to do them in the Open. My main cues were to hinge properly (and not squat) and keep my back really tight. I actually felt like I could pull aggressively and not gingerly.

One more session tomorrow and then 3 weeks (or more) in India where I will be fitnessing this time.

Safe travels and have a good visit.

Crossfit

Weightlifting
Snatch: 5x1 @ 70%
Clean and Jerk: 5x1 @ 70%

45 for snatches, 70 for clean and jerks

Metcon
AMRAP 10 Minutes:
1-2-3-4-5-6. . .
Power Clean (61/43)
Bar Facing Burpees

8+9

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It was actually really good to do light snatches. I concentrated on being snappy and it felt pretty good. 45 power cleans at 61kg was no fun in the metcon.








Thanks Floppy - take a day off!

Sorry to hear about your mum. Parents getting ill sucks donkeys' balls. My Dad wassn't really himself at all for his last few months.

Run

3.2k run in 20 mintues

My mother passed away yesterday, 24 hours after I got back. It was for the best because she was suffering. It was really nice hearing all the amazing things people had to say about her.

I had like 8 hours of sleep in 3 days, so this run was at 1pm in 30 degrees. I just wanted to do something.

oof. Sorry mate. Tough time I’m sure. I’m glad you saw her before the end

Condolences arjun

Sorry to hear about your loss mate

Sorry, man

Condolences.

Sorry arjun

Sorry to hear

Sorry for your loss.

Take some inspiration... Set a really tough goal and tell yourself "I am going to do it for her. She would be proud if i ...."
Then get to it!