Don's Crossfit: End of May

End of May.

Tuesday 16.5.

CF Open 12.3. Result, 292 reps PR (8 rounds + 8 box)

Amrap 18 minutes
15 box jumps
12 shoulder-to-overhead @ 52.5kg
9 toes-to-bar's

This was a great training day! Hooking up with my brother and we went to Esport Express training center which reminds me of a good crossfit box even though it's not an official affiliate. We hit this classic Crossfit Open workout from 2012 called 12.3.

It was a nerve-racking situation as we had the possibility to only reserve one station of barbell, pull-up bar and a box. We decided that I'd start the wod, and once I'm ready with the first set of box jumps, my brother goes for his first box jumps. If either of us would have been slower, he would have stepped down and give way to the faster one. However, we are pretty much at the same level and we pushed each other on this one nicely. Ended up with the same result on this 18 min pain cave.

I've tried both strategies, going unbroken on the s2o's and breaking it down with small rest periods in between. Until this day I don't know which one is a better solution. If I go for unbroken sets, then the transition times are a notch longer. Anyway, today I did couple of rounds unbroken, then started to do them in two sets. It was a horrible workout, and with the pressure of my bro breathing down my neck didn't help. But we both managed PR's on this one so it definitely was a success!

Oly.

Hang power clean triples
50, 60, 70, 80, 85kg

This session consisted of quite a few pieces. Second portion was strength in the form of hang power cleans. Built up to a heavy triple.

Workout.

5-4-3-2-1 of:
Rope climb
Squat clean @ 80kg

This was a killer workout. Loved it. Rope climb endurance is something that I'd like to see myself getting better at. I managed this workout well, I'm quite proud of this one. Cleans hurt in the mix of things but they were definitely the easier part of this. Took them as singles, then hit it back at the rope. Perfect workout.

Accessory.

3 sets of:
Single-leg romanian deadlift
8 reps both legs @ 25kg dumbbells

Accessory stuff. Some bulgarian squats and single-leg romanian deadlifts to strengthen the posterior chain.

Workout.

Every minute on the minute x 14 minutes
Odd min, 14 ball slam @ 30 lbs ball
Even min, 10 burpees
Last minutes: 20 ball slams + 15 burpees

At this point this brought the breathing to heavy levels, especially the further the workout proceeded. In the last round I added some reps to both elements to seal the deal.

Cashout.

3k row

Easy pace row to flush the legs and body

Wednesday 17.5

Amrap 30. Result, 7 rounds sharp

8 back squat @ 80kg
12 handstand push-ups
Run up and down the street

Interesting workout. Running, back squats and handstand push-ups. Back squats are a rarity in metcons so this was a nice combo to try out. No prob, I could give a chance to this kind of action in the future as well. Good one.

Thursday 18.5

Barbell cycling

4 sets of:
10 power clean @ 60kg
4 sets of:
5 power clean @ 70kg + 5 front squats @ 70kg

This took place at the crossfit box near my workplace. Started it with barbell cycling of power cleans and some squats. Barbell moved well

Workout. Time, 9.12

5 rounds of:
20 ghd sit-ups
10 shoulder-to-overhead @ 50kg

Saturday 20.5

Workout.

5 back squat @ 100kg
15 kettlebell swings @ 32kg
10 handstand push-ups

Decided to give another shot to back squats in a metcon, and once again with good vibes. Good combination of movements. Posterior chain / Hamstrings got heated up.

Sprints.

Sprints around the block (600m)

Was supposed to do couple of these but time was cut short after 2 sprints. Those hurt.

Accessory.

Curls

Got some dumbbells sneaked in at some point of the day for some meathead action.

Sunday 21.5

Amrap 20 minutes. Result, 7 rounds

5 overhead squats @ 60kg
Run up and down the street

This is something I'm proud of. Overhead squats are something I suck at so mastering these 60kg bastards felt very good. My strategy was to run faster than normally to make this workout a misery. At the end I felt a bit awkward as I would have liked the ohs reps to be a little higher. Maybe 7 reps would have nailed it. Mobility got better and better by the round.

Skills.

Handstand skills

We went to see some couples and Jake threw the idea of training handstand skills up in the air. It didn't take much to grab that thought. It was nice to go for it. Haven't done them in ages and it was cool to see I still got it.

Monday 22.5

Oly.

Every 0:30, for 10 minutes (20 reps)
1 squat clean @ 90kg
Every 0:30, for 10 miuntes (20 reps)
1 clean and jerk @ 75kg

Cleans felt good, jerks quite stiff. That's why I stayed moderate with it.

Amrap 20. Result, 5 rounds + 20 wall ball

15 pull-ups
20 wall ball
25 cal row

Classic stuff. Unbroken stuff all the way.

Tuesday 23.5

Meathead day.

Back squat 5x8 @ 110kg
Good morning 5x12 @ 60kg
Single-leg romanian deadlifts @ 2x25kg dumbbells
Seated strict press 5x20 (10/10) reps @ 15kg dumbbells

Sometimes just working on those strength pieces is enough. Body tells me when I need to step away from heavy breathing and work on strength only.

Thursday 25.5

Workout. Morning session

6 unbroken rounds of:
5 thrusters @ 70kg
15 pull-ups

Yeah, this was great with heavier thrusters and good volume of pull-ups. Didn't time this at all. Basically just wanted to get the work done with unbroken sets.

Workout. PM session

Amrap 15 minutes
15 toes-to-bar's
20 shoulder-to-overhead @ 40kg
30 air squats

Uuh, holy hip flexors. They hurt, so did my shoulders and legs. Well, entire body. Big sets.

Friday 26.5

Overhead.

Every minute on the minute x 15 minutes
1-5min: 5 shoulder press @ 50kg
6-10min: 4 push press @ 60kg
11-15min: 3 push jerk @ 70kg

Working on that pressing power and shoulder strength.

Workout. Time, 14.41

5 rounds of:
7 overhead squats @ 50kg
10 burpees
12 goblet squats @ 32kg
20 sit-ups with a wall ball

Round times stayed solid all the way.

Accessory.

4 sets of:
8 romanian deadlifts @ 90kg (bar not touching the ground)
12 dumbbell row @ 25kg, right hand
12 dumbbell row @ 25kg, left hand

Unilateral work.

Saturday 27.5

AM Session.

Front squat 5x5 @ 100kg

Basic stuff.

Workout. Time, 16.29

4 rounds of:
500m row
15 ring dips
20 kettlebell swings @ 32kg

Rolled the concept2 rower to the back yard in the afternoon, and started pulling the strokes. Ring dips were great, and 2-pood bell pushed breathing heavier. Don't remember the dips anymore how they went. Most likely 1-2 rounds unbroken, then smaller sets.