Take 15 minutes to find a heavy but near perfect Clean & Jerk.
3 rounds for time of:
20 Kettlebell Swings, 32kg/24kg
Rest exactly 1 minute;
Max effort in 3 minutes of Clean & Jerks, 60kg/40kg
Rest exactly 1 minute;
3 rounds for time of:
12 Chest to bar Pull-ups
Hello chest to bar pull ups!! Ahh!! I didn’t even warm them up, I just had my silly orange band there at the ready for when I came in from my run. But instead I decided to just see if I could do any yet, and BAM! Chest hit the bar! I managed to even kip a few together! Most were singles, but still. Yay!! First part of the WOD was okay. Kettlebells were fine, the 24kgs felt nice, but my double unders were horrid! I kept breaking and my arms kept coming up. Just bad times all around. The 3mins C&J was okay. 16 reps was good, happy with that. And last part, well, was just pure awesome. =D
3 laps around the block for time.
Re-test from last week – for every 10 sec you are slower pay 10 Burpees.
Against a three-minute running clock, complete as many rounds and reps as possible of:
50 Air Squats
At the conclusion of three minutes, you will rest for exactly 3 minutes before repeating for a total of 5 three-minute sets. You will begin your next set where you finished the previous set – i.e., if you finish your 39th squat at the conclusion of the three minutes, you will begin with your 40th rep after your three minute rest period, and then roll immediately into pull-ups after your 50th squat.
For our new friends, there will be plenty of ways to modify the movements to your needs and abilities.
For our more advanced athletes, you should set your goal to achieve more than 5 rounds of the movements over the course of the five sets.
1min14sec PB on my run from last week! Whoo! Pretty happy with that one if I do say so myself! Loved this WOD! Was a bit ambitious going rxd I think, so on my third set scaled to 15 pull ups, 25 push ups, 30 sit ups and 35 squats. It still sucked ha ha.
Advanced Athlete WOD:
Complete the heaviest set possible:
This is a combination lift of four movements that make up one rep:
1. Deadlift from floor to knee height, return bar to floor.
2. Deadlift from floor to hip height, return bar to the knee height.
3. High Pull from knee height to full extension, return bar to the floor.
4. Power Clean
Perform 3 reps per set.
*Work up to the heaviest set of 3 reps possible.
Only worked up to 35kgs on this one as I just wanted to get my form and the movements 100%. No strict pull up work today as there was enough in the WOD!
Back Squat 5-5-3-3-3-1-1-1-1-1
I think these are all PBs? I cannot be bothered looking, but I’m pretty sure they are. So yay!! They were a struggle, though. And on my first attempt at 67.5kgs I failed my third rep and fell onto my knee, splitting it open. That hurt. But managed my next two efforts at that weight. 70kgs was iffy, but it was only one rep so decided to give it a go. Could possibly have gone heavier I think, but we ran out of time.
5 sets of 12 strict pull ups (orange)
Lots and lots of mobilisation (very sore today!) and some bar muscle up work with the green band.
Back Squat 10-10-10 (Heavier than last week! Yep, bring your war face)
Two rounds for time of:
2.5kg PB from last week! Ha ha it’s not much, but considering how tired and cranky I was feeling, I’ll take it! Would have tried 60kgs, but ran out of time/don’t think I really actually could have done it! Finisher hurt so bad after squats. So, so bad.
Advanced Athlete WOD:
For total distance:
Row 7 minutes.
5 sets of 12 strict pull ups
Rowing. Fun times, always! I can’t resist some extra rowing, so I was definitely keen to hit this one. I really wanted to hit 2km, but I’m not sure how much harder I could have pushed myself on this one. Maybe if I was fresh, perhaps.
Managed to do all my strict pull ups on the orange band! YES!
Whole 30/paleo still 100%. Wanted to drink oh so badly yesterday, but didn’t. I think it’s just more annoying than anything at the moment. Plus, I’m just super excited to have a few drinks on Australia Day with my fellow CrossFitters! So, it’s just a couple of weeks away. No biggie.
Back Squat 3-3-3-3-3
3 rounds for time of:
15 Kettlebell Swings, 32kg/24kg
7.5kg PB. =) I didn’t realise that until just now, so yay! I had a yuck day today. I have a friend in hospital who is really not well. He’s a fellow CrossFitter, and I went and visited him for a while today, took him some comics and books. I was exhausted all weekend, so did no extra work other than my actual job which had me on my feet for 8 hours Saturday night. In heels. Today… I don’t know. I could have done 70kgs, but we ran out of time which was a little annoying. And then there was a 10 minute cut off on the finisher, which I did not make. This irked me quite a lot. I’ve been trying so hard to be better, and it just doesn’t seem to be working other than appearance-wise. And while that is all nice, it’s not what Ireallywant.
So I had a chat (tears included) with my trainer about all my extra work, and whether I’m doing too much. He says to cut all my extra running that isn’t sprints (I can keep my hill sprints, whoo!) because my long runs is not making me stronger. 200% agree. So my plan after the lunchtime WOD was to run, but instead I went to the hospital, and then went back to the box for the last session of the day (only just made it!).
Advanced Athlete WOD:
OMEM for 12 minutes:
2 Wall Climbs
3 Toes to Bar
Completed but with RR wall climbs. I dislike being upside down immensely, so this needs work. As does my descent. I just seem to fall down instead of climbing back down, and this won’t do!
Then did my 5 sets of 12 strict pull ups (3 purple/2 green) and some on orange. I am hoping that I will have an rxd strict pull up on Christmas Eve (the box is open, yay!).
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 10kg/6kg
150+20 rxd PB!
20 more reps than last time ha ha. I remember having 10secs left to get out double unders last time, and just ended tangled up in my rope without getting any out. This time I had just under a minute, so got as many as I could. I broke a lot, mainly from the rope catching on my shoes, but still so much better than last time. Wall balls were apparently at a higher target this time, but I didn’t really notice. My ‘Karen’ time has gone up however… none too happy about that, but oh well.
Advanced Athlete WOD
3×5 Weighted Jumping Good Mornings
Pretty sure I would have been fine at a heavier weight, but I hadn’t done this movement before, and it was slightly painful having the bar come down on the back of my neck… so… stayed at that weight.
Then; 5 sets of 12 strict pull ups (3 PURPLE/2 Green)
Guess what’s improved!? My strict pull ups! Those first three sets were SO good! Granted, I only got one set out before having to babysit for the 4.20 class, but as soon as that was done I got my next two sets out and then my green sets. They are definitely getting a lot easier, which is good!
15mins 31 seconds
2 minute PB! I actually felt incredibly rubbish doing this, but had motivating music which helped and sped me up a little. Definitely not hydrating enough pre-runs lately, and I can feel it. Maybe I need to get on some coconut water beforehand or just make sure I have plenty of water before I leave. And possibly some almonds also for energy. Running fasted it alright so far, but some fuel would probably help.
Yesterday was an amazing rest day, where I did absolutely nothing. I stayed on the couch and watched movies until I had to work, which was super busy.
Tabata Intervals (20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Kettlebell Swings (24kg/16kg), Pull-ups, Sit-ups, Box-jumps (24”/20”), and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.
A total score of 53 is determined by adding up the lowest number of reps in any set of each exercise.
18 Kettlebell Swings,
This score is a 53.
12/5/16/6/9 = 48 rxd PB!
HUGE PB! Last time I only managed 39 reps and that was doing pull ups on a band! I don’t know what it was today, but I just did NOT let myself stop during the WOD. Once I had my number, I fought HARD to keep it. That did not happen with my push ups and box jumps, but I really,reallypushed with the pull ups, sit ups (my favourite!) and kettlebells (second favourite!). My arms were destroyed at the end, as I finished with KB swings because of the number of people at the box… just… ow. So… only got two rounds of my strict pull ups out after the WOD… I couldn’t even manage more than tworepson a purple band! Pretty much had to go straight to green. The trainer tonight though said that I had done a lot of normal pull up reps during the WOD though, and not to feel bad. He also said that I’ve improved a lot from my “Row-vember” work. I definitely have to agree. Have lost weight, have more energy for WODs, and my cardio has definitely improved! So yay! Just have to work on my running a bit more now, as it’s still fairly yucky and I still get gassed quite quickly.
Max rounds in 3 minutes of:
3 Power Cleans, 60kg/40kg
Rest 1 minute. Repeat for a total of 5 cycles.
19+3+6+1 rxd PB
Two extra rounds! I was undecided whether or not I would do a morning WOD or an afternoon one, but decided that I wanted to spend most of the day at the beach, so headed in for a session nice and early! It was gooood! I didn’t feel sore or tired from night shift, and didn’t rest too much at all! Worst were the power cleans, push ups were actually good and squats are always fine. It was a good little one.
Headed back in the arvo for some strict pull up work. Going to be doing five sets of twelve reps every day that I’m at the box! I’m staying on green band for the moment, then hopefully they’ll all be on purple.
Strict Press 3-3-3-3-3
21-18-15-12-9-6-3 reps for time of:
Kettlebell Swings, 32kg/24kg
40kg PB/11.44 rxd
5kg PB yeah! Was iffy about any of this, as I’d had the last two days off with the flu. Pretty much stayed in bed all day, worked nights, and picked at some foods as my appetite was gone. So, to come back and get a 5kg PB is awesome! I couldn’t hold it for all five sets, so took it down to 35kgs for my last few which feltverylight so I probably could have only scaled it back to 37.5kgs. Oh well, still got a heap of reps out.
Part B was interesting. I wasn’t sure if I’d go rxd, but warming up at 20kgs felt easy, so I grabbed a 24kg and found it alright, so went for it. Have been playing with my form in the burpees, and found that squatting after jumping instead of landing upright isso much quicker!Definitely would have had a much slower time if it wasn’t for that. Plus, kettlebells saved a lot of time. I do love my kettlebell WODs.
Headed back to the box in the arvo and did 7x3 Front Squats, first rep having a 5 count pause at the bottom. Only went at 50kgs as I was working on stopping my knees from tracking in on the way up. Don’t know why they’re still doing this, but I’m going to be working on it a lot more during open gym time because it annoys the shit out of me. Then played with muscle ups (HA!) briefly as well as ring supports, and finished the day with a light 10km row.