CrossFit

djpaulc247

Sun 17/12/17

REST day, well earned!!!  

beecee

Tonight's WOD to look forward to.

15 min AMRAP
30 Air Squat
20 Push Ups
10 Power Cleans (60/42.5kg)

beecee

managed 5 rounds of the above, plus i unintentionally got a new PB on my Clean of 105kg, as we were meant to be doing power cleans....

djpaulc247

Nice weight that.

booyaka

Tuesday

10 mins Free time to work on anything - gymnastics, lifts etc etc - I worked on my kip swings and trying double unders etc.

5 mins Strength - work up to WOD weight for Front Squats 60kg (yuck)

WOD1 - 10 min EMOM

7 front squats
14 double unders (or 21 box touch jump)

WOD2 - 10 min EMOM

7 T2B (or 14 jumping pull ups)
14 Russian Swings (24kg)

Horrible - the front squats were brutal, dropped to 50kg, then to 40kg to even just try and get the reps in. Real struggle with that.

WOD2 was all forearm pump!!! Nasty day all round. Going for a pre-xmas sport massage tomorrow.

booyaka

Strength Bootcamp again tonight.

All aboard the pain train.....

Upping the weights again. Back Squats - 5 sets of 7 reps @85kg. Done. (was 80kg sets 2 weeks ago)

Need to focus on not dropping to far forward on the way down. Glutes are killing me at the moment!

beecee

5 rounds of:

20 cal row
30m sled push ( 60kg)
20 thrusters (20kg bar)
3 mins rest between rounds.

that didn't suck one bit....

djpaulc247

Tue 19/12/17

Strength

Build to a 3RM front squat – 85kg  

Not too bad but my collar bone was the cause of not getting heavier.  Attempted 90kg and got a rep but just too painful with the way the bar sits on the right side of my collar bone which protrudes ever so slightly more than the left and seems to take all the weight which is then all I can think about!  

My legs are strong enough to go heavier but you’re only as strong as you’re weakest link.  One of the coaches helped me with hand and elbow positioning toward the end as I was kind of flaring my elbows out a bit so will concentrate on closing them in a bit more next time, to create more of a shelf with my front delts.

WOD

6 min ladder, increasing by 3 reps

3 x Thruster @ 30kg / 3 x Bar over Burpees
6 x Thruster / 6 x BOB
9… and so on

Completed 15 rounds then 3 thrusters.  Nice and quick but very gassy and one of those that doesn’t look too bad on the board, which is always fatal!

djpaulc247

Wed 20/12/17

Skill

Practise a gymnastics movement of your choice – Kipping Pull Ups

Getting better at these but still finding putting everything together and keeping the momentum going a tad difficult.  Spent a good 15 – 20 minues on them though and saw some improvements, will keep working on them.  We had about one minute left and I thought “I’ll just try one more go”, came off the bar and ended up leaving half of my hands on there   Having to clean up blood and skin was not part of the plan.  The kettlebell swings that came after weren’t easy with rips in my hands.  Even running water on my hands after was painful!

                                                                               

                                                                               

                                                                               



WOD - Tabata

8 rounds of each – 20 seconds on, 10 seconds off (complete 8 rounds of one exercise before moving on to next)
24kg KB SwingRow for calsSit ups10m Shuttle SprintScore = lowest number in each so whatever round you did the lowest reps in was your score basically.  Scores as follows:
11596

booyaka

Had that with my hands recently - need to cover them when kipping, (grips etc) also make sure you moisturise your hands often to keep them soft