Jesters* Crossfit Journey

Jester* · 29 Jun 2017 at 19:16

Tough one today on the shoulders and forearms.

15 minutes to establish a 3RM thruster.

Managed 85Kg comfortably. 5Kg increase on my old set. Managed 2.5 @ 90Kg just couldn't lock out the last rep. Next time its on.

10:00 Min EMOM

3 x Thrusters at 80% of your previous 3RM weight.

Completed all sets at 67.5Kg a 2.5Kg increase.

WOD:

4 Rounds for time 20:00 Min Cap

7 x Deadlift (125Kg)
14 x Toes to Bar
21 x Kettlebell swings (32Kg)

Brutal workout for the forearms. My old time was 18:35 and I crushed that and completed it in 16:07. Could barely pick that kettlebell up to put it away.

Jester* · 29 Jun 2017 at 19:19

For anyone that is reading. I want to start uploading some videos where possible.

This one is a slow mo video of me doing a muscle up back in February, they have come a long way since with less of a jump into the bar needed now.

Not the highest quality but it might be of interest.

Jester* · 1 Jul 2017 at 10:49

Yesterdays session was a tough one. Wasn't quite feeling it, biceps were so tight because of the earlier workouts and hadn't released well. Still improved but didn't feel I gave it my best.

5 x 5 Touch and go, hook grip Deadlift (135Kg)
Lifting every 2:30

Went well, a 5Kg increase and felt good. Ruins the thumbs though!

WOD 30:00 Cap

50 x Cleans (60Kg)
100 x Wall Balls
50 x Cleans
100 x Wallballs
50 x Cleans

Completed 58 of the second set of wall balls, leaving 92 reps left. 30 rep improvement. But it was absolutely brutal, felt so ruined at the end of it.

Resting today.

Jester* · 3 Jul 2017 at 09:47

Yesterday marked a really great end to a hard week.

Benchmark #12 is 45 mins of 1RM's

Clean + Jerk
Clean
Snatch

Not a lot of time to work on all of the lifts. I sacrificed time on the snatch to do work on the Clean + Jerk / Clean, which paid off in the form of 2 new PB's!

Clean + Jerk : 107.5Kg
Clean : 110Kg.

Snatch was only a 70Kg lift. Needed much longer than 10mins at the end to get into the groove.

Here is the clean and jerk PB video.

Jester* · 3 Jul 2017 at 21:16

Today was a good session to kick off the week.

6:00 Cap

100 x Air Squats (10Kg Plate)
Every minute on the minute 5 x Ground to overhead.

Pushed out a good time and completed in 2:40. Quads felt super tight after that.

5 x 3 Back Squat @ 80%/90% of 1RM.
Lifting every 3:00

Completed all sets at 115Kg. Pretty much at 85% of 1RM. Happy with that, felt comfortable and decently strenuous on the last couple of lifts.

WOD 9:00 Cap

15 x Power Snatch (60 Kg)
20 x Power Snatch (50 Kg)
40 x Power Snatch (40Kg)

Hit cap with 19 reps left. Nowhere near the weights as prescribed. But they were for the insane athletes amongst us. Lovely short blast workout, couldn't have lifted more at this time. See where I am at in 6 months time for this one.

rainbow6six · 4 Jul 2017 at 11:33

I've been doing Crossfit since September last year and love it. I'm enjoying reading the WODs you do, keep it up!

Jester* · 4 Jul 2017 at 17:14

rainbow6six said:
I've been doing Crossfit since September last year and love it. I'm enjoying reading the WODs you do, keep it up!

Thanks for reading! Glad it gives you some entertainment in my pain

Today is a partial rest day as I am between night shifts. But I still went into the box to do some accessory work and stretching.

GHD Situps and Back Extensions
Bar Muscle Ups

Spent a lot of time stretching out the upper body with resistance bands and also using the barbell to roll out my quads which was quite painful.

Looking forward to team workouts tomorrow!

Delvis · 5 Jul 2017 at 12:24

One good thing about Crossfit is that it is, just brutal

Particularly on your soul I bet

Jester* · 5 Jul 2017 at 21:03

Delvis said:
One good thing about Crossfit is that it is, just brutal Particularly on your soul I bet

Hahaha sometimes I walk in and look at the board and I know the workout is going to crush my will!

Todays team workout was great fun. Lovely day to do some running!

Teams of 2 - 40min Cap
30 x Clean + Jerk (60Kg)
1 Mile Run
60 x Chest to Bar
800m Run
90 x Box Jump (24")
400m Run
120 Hand release pressups

Now I really do not like to run, but went on through and crushed the movements inbetween. We completed it in 30:01 which was the fastest time of the day at that point.

When I got home I had a delivery. Got myself some nice new Nobull trainers. Really looking forward to breaking them in!

Jester* · 6 Jul 2017 at 19:22

Hot day to train!

20:00 min - Lifting every 2:00 min
5 x 3 Push Press @ 90%
5 x 5 Push Jerk @ 80%

All sets completed at 75Kg.

Lifting was good, sets completed comfortably but still a challenge.

WOD

13:00 min Cap.
3 RFT

21 x Over bar Burpees
15 x Power Cleans (52.5Kg)
9 x Toes to Bar

Every 3:00 5 x thrusters.

Worked hard on this one, hit cap with just 9 TTB left. Really happy with my work rate but frustrated that I did not finish it.

chroniclard · 6 Jul 2017 at 19:27

Yeah but kipping pullups.....whats that all about.

Jester* · 6 Jul 2017 at 19:43

chroniclard said:
Yeah but kipping pullups.....whats that all about.

Gymnastic element. Movement geared towards conditioning and high levels of reps.

It's not taught at our box unless you can do a minimum of 4 strict Pullups.

Delvis · 6 Jul 2017 at 19:43

chroniclard said:
Yeah but kipping pullups.....whats that all about.

Numbers... Basically.

Still does some work to you

Jester* · 7 Jul 2017 at 13:13

Part work out today, my sports massage was moved slightly earlier and cut my session in half.

3 x 15 touch and go Deadlift - every 2:30 min
First set @ 90Kg
Last 2 @ 95Kg

Then moved to GHDs and back extensions 60 and 10.

Then my therapist went to town on my back. Felt like she pulled my rhomboids apart. Look toward to the loose feeling tomorrow morning.

GSVBagpuss · 8 Jul 2017 at 07:22

That C&J vid was super impressive!

Jester* · 8 Jul 2017 at 14:49

GSVBagpuss said:
That C&J vid was super impressive!

Thanks Bagpuss! Hopefully much more to come.

Today's session was a ground breaker for me. Thought it would suck as I hate running but I turned it up.

12:00 EMOM

1. 40 sec Deadhang
2. 20 x Overhead Lunges (20Kg Plate)
3. 30 x Hollow Rocks

"Abbate"
40:00 Cap

1 mile run
21 x Clean + Jerk (70Kg)
800m run
21 x Clean + Jerk
1 mile run

Completed in 30:20. First mile run was taken steady, clean and Jerks were done in singles lifting every 10-15 seconds and felt good. The last mile run I was expecting to fall off the cliff early but surprisingly I was able to push hard and come in at least a minute faster than the first mile. A big confidence boost.

Jester* · 9 Jul 2017 at 12:44

Barbell club today.

Snatch Deadlift
Lifting every 2:00
5 x 3 @ 90Kg

Felt good and technique was smooth.

Snatch Singles 18:00
Lifting every 90 secs
Starting at 50% (40Kg) adding 5% after every lift.

Ended up lifting 80Kg and matching my 1RM which makes me happy.

10:00 EMOM

Power Clean
Push Jerk

3 reps touch and go. Lifted at 65Kg

Nice and smooth, working on the technique. Finished the day with bar muscle ups and practicing reloading into the second one, very close to hitting the technique.

Jester* · 10 Jul 2017 at 19:54

Hot one today post night shift, but put in a solid amount of work.

10:00 Cap

800m Run
Max reps wall balls.

Put in one of my best 800m runs at 3:12. Then hit 113 reps on the wall balls, overall very happy with that.

10:00

Lifting every 30 seconds.
70% of clean + Jerk. 70Kg

Was a tough 20 reps but technique was solid with few wobbles.

10:00

10 - 9 - 8 - 7 -6 -5 -4 -3 -2 - 1
Box jumps (30")
Strict pull ups.

Finished in 9:28. Very happy to finish before the cap. Mixed my grip from over to underhand on the Pullups to try to not fatigue as quickly, worked well.

Jester* · 11 Jul 2017 at 21:05

Good session today, quite a lot of volume.

4 x 15 Push Press
60/70% - 55Kg

This burned quite badly by the last 2 sets. Could may have gone slightly heavier but didn't feel like I did not push myself.

3 x 15 Bent over row
30Kg

Focusing on technique over load. Keeping smooth and making sure every rep was to the chest.

WOD 18:00

3 Rounds
40 x Burpees
20 x Toes to Bar
10 x Squat Snatch (52.5Kg)

A hard workout, manged 2 rounds 17 reps. Kept the Burpees consistent and TTB in sets of 5. Snatch is what took the time, had warmed up into them by the second round but ran into the cap.

Jester* · 12 Jul 2017 at 19:40

Team workout today. Had a great laugh!

40:00 Team of 3
3k Row
150 x Deadlift (90Kg)
100 x Burpee Pullups
50 x Rope Climbs

Really enjoyed this one. Took it in turns of 500m on the rower, DLs were done in 5's , Burpees in 3's and then alternating singles on the rope climbs. We finished in 34:04.

Managed to reload my muscle ups for the first time yesterday and strung 3 together today. Very happy with the progress, soon I'll start handstand walk practice.