Wednesday, 21 June 2017

21/06/2017

Crossfit / Olympic Lifting:
A. Snatch Pull + Power Snatch
7 x 2 (1+1).
Result: 45kg

B. Pause Clean + Front Squat
15 EMOM
Result: 65kg

Extras: 2 x 2min Row (distance)
Result: 644m, 664m

I went in early to have a shot at the 2min rowing challenge. It wasn't amazing but I put together the top result of anyone (so far). A bunch of lifting later, and I somehow found myself going again, and through the power of people being next to me, set a better number.

Tuesday, 20 June 2017

20/06/2017

Crossfit:
A.Back Squat
60% x 2
70% x 2
75% x 2
80% x 2
85% x 2 x 2
Result: 87.5kg

B. “Hurricane”
3RFT:
800m Run
21 Power Cleans, 70/55kg
Result: 17:24 @ 50kg

I had to scale the cleans, I wouldn't have been able to complete it with a 70kg bar, but perhaps 50kg was too light as I was the fastest finisher, and by the sounds of it was doing the most reps between pauses/breaks.

Monday, 19 June 2017

19/06/2017

Commute:

D: 16.3km
A:  85m

Sunday, 18 June 2017

18/06/2017

Rest:
I possibly could have worked out, but I am tired and sore and so decided not to.

Saturday, 17 June 2017

17/06/2017

Crossfit / Olympic Lifting:
Pre-Extras. Back Squat
3 x 3
Result: 105kg

A. Overhead Squat
8, 8, 8, 8 w increasing weights
Result: 50kg

B. Max Overhead Squat (8 minute limit, barbell taken from the floor)
Result: 62.5kg

I rolled in early to continue the strength work. It wasn't all pretty, with a couple of reps of my arse stalling on the way down, resulting in a weird bent leg Romanian deadlift kind of thing.

Overhead stability is challenging, especially with tight and sore legs (damn you lunges!!), but I still got a solid 1RM.

Friday, 16 June 2017

16/06/2017

Crossfit:
A. Back Squat
3 x 12
Result: 80kg

B. 3 Rounds for time:
75 Walking Lunge Steps
25 Kettlebell Swings 24/16kg
5 Ring Muscle Ups>>5 Chest 2 Bar>>5 Pull Ups
3 Legless Rope Climbs
Result: 16:36 (Scaled to Russian swings, blue band pull ups and legged rope climbs)

I saw squats programmed, and after my Wednesday thoughts about strength limitation, I figured I'd get a Friday evening session in.

The squats got done, but the metcon was surprisingly tough. I powered through the first 20-30 lunges, but was informed that I wasn't actually standing up between them. So i started doing that, and the next 200 odd reps sucked.

Thursday, 15 June 2017

Wednesday, 14 June 2017

14/06/2017

Crossfit / Olympic Lifting:
A. Snatch
60% x 2
70% x 2
75% x 2
80% x 2
85% x 2 x 3
Result: 45kg

B. Clean & Jerk
60% x 2+1
70% x 2+1
75% x 2+1
80% x 2+1
85%x 2+1 x 3
Result: 65kg

I've still got plenty of technique improvement to getting a barbell overhead (snatch especially), but I'm feeling like strength is a limiting factor in my clean. My heaviest back squat of late is 100kg, and front a mere 80kg... which is actually less than I've squat cleaned (85kg). I miss my old track days squat numbers!

Tuesday, 13 June 2017

13/06/2017

Commute:
I said yesterday that yesterday's workout wasn't too bad. I take that back. My legs are rooted.

D: 15.4km
A: 95m

Monday, 12 June 2017

12/06/2017

Crossfit:
A. ‘God Save The Queen’
In teams of 2, complete the following for time:
1977m Run
91 Alternating Pistol Squats
1977m Row
91 Shoulder to Overhead 42.5/30kg
1977m Run
91 Air Squats
1977m Row
91 Thrusters 42.5/30kg
Result: 49:05 @ 42.5kg

Even after I admitted to my schadenfreude yesterday, Alain was keen to partner up again. We broke the distances down as 400-400-400-400-140-140, and the reps into 10s for unweighted and 5s for weighted. Give or take doing pistols to a box/bench it was all RX.

I wouldnt call it all fun, but it wasn't horrible. Assuming Alain and I had the same fitness (we don't) means I got almost 25 mintues of rest. Given I've got a bigger aerobic engine, I snuck in a bit of extra rowing and the additional on all movements.

Sunday, 11 June 2017

11/06/2017

Crossfit:
A. 4 Rounds for time:
36 Calories Rowing
9 Push Jerks 80/55kg
Result: 11.05 @ 50kg

B. With a partner, 10min AMRAP of:
4 Box Jumps 24/20″
4 DB Snatch 25/15kg
Result: 24 rounds @ 25kg (i.e. I did 12 rounds)

80kg push jerks are over my 1RM, so there was no way I was doing 4 sets of 9 with some rowing thrown in to make sure my legs were toasty. I backed the weight to what was possibly too light, as I was able to go completely unbroken the whole way through.

The partner workout was fun though, but only because I was the fitter of Alain and I. By the end I was gleefully hopping up on the box the second he stood his last snatch up, and called him to start the moment I stood up mine. He wasn't enjoying it nearly as much, and began leaving the dumbell further and further away to make me have to walk to get to it.

Saturday, 10 June 2017

10/06/2017

Crossfit / Olympic Lifting:
A. Power Snatch + Hang Snatch + Overhead Squat
Result: 52.5kg

B. 8min AMRAP Snatch @ 80%
Result: 40kg

I had to do a little mental shuffle for the AMRAP to ensure I got a decent rep count, but preserved form. I treated it as 1 rep every 15 seconds, and then pushed to get an extra couple in the last minute. That gave me time to set up, lift, and have a moment's break before repeating. If I'd not done it that way, i probably would have gone out at 5-6 reps per minute, trying to hold onto the bar the entire time, and somewhere along the line I would have gotten tired and form would have suffered.

Friday, 9 June 2017

9/06/2017

Nothing:

Thursday, 8 June 2017

8/06/2017

Nothing:

Wednesday, 7 June 2017

7/06/2017

Crossfit / Olympic lifting:
A. 10 x 1 Split jerk
Result 50kg

B. 10 x 1 Power jerk
Result 50kg

Tuesday, 6 June 2017

6/06/2017

Nothing:
Much like an extended screening of The Neverending Story, the near future of this blog will feature a lot of The Nothing.

I'm cutting back to a single day a week of commuting, and no recreational bicycling. I'm going to get my exercise kicks from crossfit, specifically olympic lifts, but you probably gathered that already.

Monday, 5 June 2017

5/06/2017

Commute:


D: 16.1km
A: 105m

Sunday, 4 June 2017

4/06/2017

Crossfit:
A. 3 Rounds for time:
400m Run
20 Clean and Jerks 42.5/30kg
Result: 13:49 @ 42.5kg

B. With a partner: 5Min AMRAP
Squat Clean 70/55kg
Alternate each rep.
Result: 16 @ 70kg

C. 1min Row
Result: 34 Cal

I was first off the run for A, but mid pack going out for the 2nd run. Some of that was making the clean and the jerk two separate movements, but mostly it was because 42.5kg was heavy for that many reps. Talking of heavy, I/we got through way more reps during B than i thought possible with that weight. One Squat clean every 18-19 seconds adds up.

Saturday, 3 June 2017

3/06/2017

Crossfit / Olympic Lifting:
A. EMOM x 15 Clean and Jerk
Result: 65kg

B. EMOM x 15 Snatch
Result: 45kg

I thought this would be spicier than it was, as the weights are 85% of 1RM (give or take), but the challenge was more about being focussed on each/every lift. I had a couple of jerks around rep 11-14 that were more of a press.

Friday, 2 June 2017

2/06/2017

Rest:
Bikes have been my go to transport choice for around town since... i dunno... 2003ish, so actively working to reduce bike time has taken a bit of effort. I've proved that public transport is possible, and only marginally slower as a way to/from work, but it's embracing its advantages and forgetting the ones that bike commuting has that's been the biggest mental shift.

Anyway, I'm going to start with 1 day a week on the train, but I might take a full break from bikes and embrace being being able to catch up on all my podcast subscriptions (which is possible on public transport).

Thursday, 1 June 2017

1/06/2017

Commute:

D: 15.7km
A: 90m