Jesters* Crossfit Journey

[Jester*]

Friday team workout was a repeat of a workout done previously.

40:00 Rolling Clock in Pairs

3 - 6 - 9 - 12 - 15

Thrusters (40Kg)
Burpees

*Partners alternate 3 x thrusters/3 x thrusters then 3 x burpees/ 3 x burpees*

When Complete - 5:00 Rest

Then Complete the above workout in reverse.

15 - 12 - 9 - 6 - 3

When Complete

4 x 400m Alternating Runs

*While one partner is running the other holds a plate above their head - dropping the plate is 10 x burpee penalty*

This is a good workout, myself and my partner finished the first set in 9:46, I forgot to clock check after the second workout as I was busy gunning it out on the run. We finished the runs at 32:37. I did manage to hold the 20Kg plate above my head unbroken on my partners last run, it hurt quite badly.

 

[Jester*]

Monday more 3RMs.

Banded Shoulder Activation - Coach Led

Warm Up 6:00
3 Rounds

12 x Alternating Kettlebell Goblet Lunges (24Kg)
25 x Double Unders
12 x Glute Bridges

Got warm and moved well.

30:00 Clock to Set

3RM Back Squat
3RM Front Squat

Not much to say here but my back squats felt good, front squats felt bad. Managed to increase my 3RM to 142.5Kg but called it on my front squat at 110Kg as it didn't feel quite right.

WOD 6:00

30 x Kettlebell Swings
30 x Shoulders to Overhead (40Kg)
30 x Toes to Bar

A quick and messy sprint workout to finish. Went unbroken on the swings, 20/10 on the Overheads and Toes to Bar went something like 10/5/5/5/3/2 as the forearms died a horrible death. Finished in 3:43.

 

[Jester*]

Tuesday continues the 3RMs

Warm Up 7:00

3 (Each Arm) Turkish Get Ups
8 x Strict Pushups
10 x Deadlift @ 40%
12 x Banded Good Mornings

The usual happened, got warm and moved well.

30:00 Clock to Set

3RM Bench Press
3RM Deadlift (HookGrip)

Lifted well today, bench was feeling strong and set a new 3RM of 92.5Kg. Deadlift also went well and set a new 3RM of 170Kg.

WOD 6:00

1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10

Wallballs (20lb Ball)
Ground to Overhead (20Kg Plate)

Sprint to the end, went all out and didn't break any of the movements and finished in 4:59. Happy with that.

 

[Jester*]

Wednesday Athletes was all about the conditioning.

10:00 Mixed WarmUp

In Pairs

100 Cal Assault Bike
90 x Wall Balls
80 x Cal Assault Bike
70 x Burpees
60 x Cal Assault Bike
50 x Toes to Bar
40 x Cal Assault Bike
30 x Handstand Pushups (20Kg Plates)
20 x Cal Assault Bike
10 x Ring Muscle Ups

We swapped out the bike for ski erg. So our session had 2 pairs on the bikes and 2 on the skis. We moved well through all the movements and finished in 25:50.

10:00 - All the following split into 100m Shuttles.

400m Farmers Carry (Each - 22.5Kg Dumbells)
200m Front Rack Carrys (Each)
100m Overhead Carrys (Each)

This sucked more than the workout. Grip started to blow out. Just glad to finish the Overhead carrys in 2 x 50m stints. Shoulders also started to die towards the end.

 

[Jester*]

Got to sling around some weights on Thursday.

20:00 Mixed Coach Led Warmup

30:00 Clock To Set

1RM Squat Clean
1RM Power Clean

I spent all my time doing the squat clean. It didn't turn out to be a PB day, which is always a shame but I got under 115Kg quite happily. But a few attempts at 121Kg were enough and I hit the end of the time cap. Watching a few videos back I was under it but not catching it quite as well as I needed too. Weight too far forward and just unsettled. Not to be disheartened, will keep at it to get those numbers higher.

WOD 6:00

30 x Kettle bell Goblet Step Ups (32Kg - 24" Box)
12 x Strict Pullups

Pretty straightforward. Did the step ups 18/6/6 then the strict pullups in 2's. Finished in 3:06.

 

[Jester*]

Friday team workout. Always fun to workout with a friend.

Warm Up 12:00
2 Rounds

20 x Banded Good Mornings
10 x Candlesticks
10 x Jumping Pullups

1Km Bike / 500 Row / 500 Ski

@15:00 on the clock.

Max Effort Plank (Up to 5:00)

So plank was going well, until my shoulders decided they really were not happy and I dropped at 1:30. A bit disappointed but there is no point doing myself harm to go for an ego time.

WOD 18:00
Teams of 2

Ascending Ladder in 2's

2 x Burpee Clusters (40Kg)
2 x Box Jumps (30")

4 x
4 x

6 x
6 x

Reps to be split however you want.

A pretty simple, and dare I say it boring workout. Told my partner we would just alternate every 2 reps to stay nice and consistent all the way through. It worked really well and we completed 6 Burpee Clusters into the round of 20 to total 188 reps. We both agreed that we could have kept the pace going for much longer, so we paced it right.

 

[Jester*]

Monday we got back to work after 2 days of rest.

Coach Led Warmup 20:00

30:00 Clock to Set

3RM Squat Clean
3RM Power Clean

Again slightly different this time round as we were allowed up to 7 seconds between lifts to count towards the 3RM so it did not have to be touch and go. So fast singles. PB's on both lifts with 108.5Kg for Squat Clean and 110Kg Power Clean. The wrong way round really but the legs were feeling it on the squat clean that is for sure.

WOD 5:00

60 x Air Squats
30 x Strict Pushups
15 x Strict Pullups

A quick sprint workout to finis. Completed in 2:25.

 

[Jester*]

Tuesday was some good technical work, along with just a plain old dose of conditioning at the end.

10:00 Banded Shoulder Activation

Warm Up - 3 Rounds 7:30

30 sec Left Side Plank
30 sec Reverse Plank
30 sec Right Side Plank
30 sec Plank

Good set of warmup work. Got that core going!

WOD 10:00
2 Rounds

3 (Each Side) Turkish Get- Ups (16Kg Kettlebell)
10 (Each Arm) Dumbell Hang Clean + Jerk (22.5Kg)
1 x Legless Rope Climb

Moved consistently through the get ups and went unbroken on the dumbell work, legless climbs felt good today and I finished in 7:13.

WOD 2 8:00 AMRAP

400m Run
100 x Wallballs

**Shuttle runs in 50m if you manage to finish the wallballs**

Hit a good pace on the 400m run, came in at 1:45 which I was happy with and got straight on the wallball for a set of 20. Managed to finish the 100 with about 90 seconds to go and managed 200m of running before hitting the cap. The quads were ruined and the shuttle runs were shuttle shuffles.

 

[Jester*]

Accessory Wednesday.

1 Mile Run @ 70%
12:00 Cap

A fun little run, went at a decent pace and wasn't completely crackered when I got back in through the door, But still managed a 7:17 mile, which by my standards is pretty quick.

3 Rounds for Quality of Movement (20:00)

20 x Seated Banded Hamstring Curls w/ 1 sec Pause
10 x Strict Ring Dips
20 x Banded Good Mornings
10 x Strict Dual Dumbell Rows (15Kg)

200m Best Effort Run

2:00 Rest

A good selection of accessory movements. Hamstrings were really feeling it after round 1. Felt like I was moving well and getting the most out of the movements.

Bro Sesh

3 x 15 Alternating Bicep Curls

Rest 90 Sec Between Sets

I think I need to do more curls. First set at 15Kg was a little too much for me and I dropped to 12.5Kg for the last 2 sets. Need more biceps.

 

[Jester*]

Thursday - Last 1RM Day

15:00 Coach Led Warm Up

Banded Shoulder Activation and Various Snatch Position Barbell Warmups

30:00 Clock To Set

1RM Squat Snatch
1RM Power Snatch

So we had the time to use. My coach said to me not to worry about the power snatch and concentrate on hitting the squat snatch.

I was lifting really well and didn't miss a lift up to hitting a new PB of 97.5Kg. Weights went as follows 40/50/60/70/80/85/90/97.5Kg.

Had 3 attempts at 100Kg and it was so close each time. Got under the bar but couldn't quite stick it. That 100 club is so close I can taste it.

Here is a vid of the 97.5Kg PB

Then a quick WOD to finish.

4:00

30 x Box Overs
30 x Toes to Bar

Unbroken box overs and TTB went 10/5/5/5/3/2 to finish in 2:17.

 

[Jester*]

Short update from me.

On Monday morning my father passed away.

So while I have managed to keep training. I don't feel like I have the energy to update properly at the moment.

 

[blairw]

Sorry to hear that Jester - hopefully training can help clear your mind, at least during those periods. I always found five a side good for that... no time to think about anything else!

 

[Jester*]

So after 2 months of not posting I am back. My training has been consistent and non interrupted but my heart hasn't been totally in it.

After my dads funeral finally been done (took nearly 6 weeks) and back from a late summer holiday with the wife, I can concentrate and feel the love for it again.

Mondays session

Warm Up 8:00

15/15 Banded Monster Walks
20 x Banded Squats
30 sec L Plank
30 sec R Plank
30 sec L Palloff Hold
30 sec R Palloff Hold

Good little warm up to get things moving before hitting the WOD.

WOD 12:00

3 Rounds

30 x Wallballs
15 x Burpee Alt Dumbell Step Ups (22.5Kg / 24" Box)

Being the first workout for about 10 days for me this was actually quite tough on the legs. The wallballs were straightforward but the second movement more complicated. Complete a full burpee, before cleaning the dumbell to the shoulder then stepping up, alternating leg each time.

Completed 2 rounds + 34 reps at the cap.

Then

E3MOM - 15:00

2 x Front Squat @ 85%

After each set of squats complete 25 x Situps

Hit my percentage so all squats done at 110Kg. Situps not a problem, took them pretty casually.

Feels good to be back, in the past 2 months I have had my first session with a Chiropractor to see how my body has been moving and to identify a weak spot. Hip mobility isn't perfect so some work needs to be done there. But one of the biggest problems was my left rotator cuff had some impingement, while not causing me any pain it could eventually cause an issue. So I was given some theraband exercises so my follow up appointment in a weeks time should hopefully show some improvements.

Also golfers elbow has been causing a little issue on heavy front rack lifts. Been doing wrist curls with a light dumbell to start to strengthen that area, along with more wrist stretching.

My new massage gun (chinese special) has been working wonders on recovery and proving vital in continued training.

 

[Jester*]

Tough Tuesday session, was one of the worst workouts I have done for a very long time.

Warm Up 12:00
3 Rounds

20 x Ground to Overhead (15Kg)
5 x Strict Pushups
20 x Banded Pull Aparts
15 x Toe Touches

Good warm up, to prepare us for the main workout.

Every 5:00 for 30:00
Alternating between

1. 40 x Cals
10 x Hang Power Clean + Jerk (60Kg)
20 x Box Overs (24" Box)

2. 10 x Butterfly Pullups
15 x Handstand Pushups (20Kg Plates)
20 x Toes to Bar

So 3 rounds of each. This was pretty brutal, the calories were done on the rower and the drop off between sets was insane. First round was a 1:45, second 2:05 then 2:20 for the 40. It really took its toll the further we went on. In the end I only managed to maintain the standard above for 1. for the first round. Second and third rounds I didn't complete. 2. went much better and managed to complete all the movements for all three rounds.

 

[Jester*]

Thursday was another hard one. Coach definitely seems to be on a streak this week.

Warm Up 8:00
3 Rounds

10/10 Single Leg Kettlebell DL (16Kg)
15 x Hand Release Push Up
15 x Banded Pulls
20 x Dislocates

Into

Coach Led Mobilty/Barbell Warmup 15:00

WOD E3MOM - 15:00

50 x Double Unders
6 x Ground to Overshoulder (60kg Slam Ball)

R1 : 10 x Power Snatch (65%)
R2 : 8 x 70%
R3 : 6 x 75%
R4 : 4 x 80%
R5 : 2 x 85%

15:00 - 20:00

Set Heavy 1RM Snatch for the day

As soon as I saw the work requirement within 3:00 I knew this would be bordering on impossible for me. My snatch weights went as follows 55/60/65/70/75. The closest I got to completing all the work was the first round where I completed all the DU/Slamballs and 7 Snatch. As the rounds went on I scaled back the DU/Slamball reps while upping the snatch weight each round. If I am honest it pretty much buried me.

But the upside was the last 5:00 to set a heavy snatch post exhaustion. 75/80 went up, but weren't the cleanest of reps. But my 85Kg was a really lovely lift and was by far the easiest of the lifts just as the clock hit 20:00.

 

[garnett]

Short update from me.

On Monday morning my father passed away.

So while I have managed to keep training. I don't feel like I have the energy to update properly at the moment.

Sorry to hear this. Sorry for your loss. I've enjoyed reading this log, and I'm glad you're posting again.

 

[Jester*]

Sorry to hear this. Sorry for your loss. I've enjoyed reading this log, and I'm glad you're posting again.

I appreciate that thanks a lot. I am glad you enjoy the log and I hope you like the updates!

Friday Team Workout

WarmUp 7:00

2 Rounds

6/6 Single Arm Reverse Suitcase Lunges (22.5Kg Dumbell)
15 x Banded Good Mornings
10 x Russian Babymakers
45 Second Front Rack Dumbell Hold - Wall Squat
10/10 Monster Walk

A solid warmup with the cheeky wallsquats in there for extra activation.

38:00 Rolling Clock
Teams of 2

A) 12:00 Max Load

15 x Back Squat

Score = Combined Total

B) 4 Rounds - I go, You go

15 x Cal Row
15/15 Dumbell Thrusters (22.5Kg)
15/15 Dumbell Clean + Jerk (22.5Kg)

Resting partner holds extended plank while other works

A very tough bit of work. I did 100Kg for 15 on the Back Squat and my partner did 120Kg. Made for a solid 3200Kg dual total. But the second workout was the tough part, we both split the reps on each side 8/7 to make sure the planking partner didn't burn out and finished in 35:07. Definitely much tougher than it looks.

 

[Jester*]

Post nights Monday work!

Was hoping for a nice bit of work to ease into Monday. Turned out to be one of the worst workouts I have done for a while. Coach is on a streak at the moment.

Warm Up 8:00

2 Rounds

15 x Russian KBS (24Kg)
10 x Box Jump - Step Downs (24" Box)
15 x Plate GTOH (15Kg)
10 x Behind the neck thrusters (20Kg Bar)
15 x Cal Row/Bike/Ski

A high tempo warmup to get the pulse raised for the following carnage.....

WOD 35:00

A) 15:00

18 - 15 - 12 - 9 - 6 - 3

Hang Power Clean (50Kg)
Push Jerk (50Kg)
Toes to Bar

Rest 5:00

B) For Time

50 - 40 - 30 - 20 - 10

Wall Balls (9Kg Ball)
Kettlebell Swings (24Kg)

The first WOD was pretty fun, I was cycling the barbell really nicely with the only problem being that my toes to bar really dropped off in the round of 6. Finished in 12:42. Then had the 5:00 rest to start again at 17:42. The second WOD was like being hit by a truck, it felt so so so bad. Shoulders and forearms were burning and I felt horrid. Managed 28 wallballs in the round of 30. Nothing more to say, it hurt.

 

[Jester*]

Tuesday had a flavour of an Open workout. Being very similar to one from 2018.

Warm Up 9:00
2 Rounds

10/10 Monster Walks
10 x Banded Good Mornings
10 x Theraband Face Pulls
10 x Seated Theraband Pulls
20 sec Downward Dog
20 sec Upward Dog
20 x Hollow Rocks

Another solid warmup after feeling really quite sore from yesterday.

15:00 Coach Led Stretching and Mobility

WOD 20:00

A) 10:00 FT

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

Overbar Burpees
Front Squats (42.5Kg)

B) 10:00 FT

Set Max Clean + Jerk

This was very enjoyable. The idea being to spike the heart rate and then making you lift under fatigue. Cardio into strength work while against that clock. So I paced the first workout a little to finish in 8:02. Trying to save some legs and lungs for the second part. I managed to hit a solid 110Kg with a power clean and push jerk. This is only 5Kg below my full squat clean and split jerk. Extremely happy with that post fatigue.

 

[Jester*]

Wednesday was a simple affair.

10:00 Coach Led Stretching and Mobility

WOD 35:00

5km Run/Row/Ski or 15km Bike

Into E2MOM for 6:00

Max Strict Pullups

Nothing too crazy, just some grunt work and some bodyweight to finish off with. I chose to ski, having never ski'd 5km before I thought it was about time I set a benchmark time for myself. Apart from being as boring as sin it went well and I finished in 21:35. Not sure if that is good or bad, but it felt like a solid time.

Pullups after doing that much ski was always going to be fun. I managed to get 15/10/7 for the 3 rounds.