Yeah baby, it was a good training session to say the least. Classic stuff, skills, strength and conditioning. Good combination of work. In addition there was some real life crossfit being done as one person asked me to push her car at the gas station because the car wouldn't start anymore. Another case occurred as the kettlebell competition team asked me to assist them in moving one of the weightlifting platforms to another spot as they have a throwdown tomorrow at the gym. Now I know those platforms are heavy!
- Ring muscle-ups 3-3-3
- Bar muscle-ups 6-6-6
- Deadlift 5-5-5-5-5 (across, 160kg)
It once again felt like my fingers will get cut off. I had to place the bar more on the fingers because otherwise my calluses would have gotten ripped off. I was still very happy on completing all these 5 sets with this weight without any bigger issues.
Metcon. Time, 14.24
- 5 rounds of:
- 6 front squat (60kg)
- 9 burpee
- 12 ghd sit-ups
- 250m row
There was a little walking around at the gym to get from one place to another. That was my recovery time and it was enough to keep a steady pace. Round times were about 2:48, 2:54, 3:03, 3:00, and 2:37 so that means to say it was pretty similar in all rounds and on the last one I was able to speed it up a bit to make it the fastest round.
All elements were decent, none of them were gross. Front squats were surprisingly burning on the legs, and maybe the combo of them and burpees was the toughest part of this workout but still manageable. On my walk to the ghd there was plenty of time to get the breathing down a bit so I could hop on it right away. Rowing was somewhere at 1.46-1.47 on average.