50 Muscle-ups 080621

50 seated muscle-ups.

Not for time.

CF has broadly speaking two types of workouts:
The ones where you bust PRs and go, "Wow, where did THAT come from!"
And the ones where your fragile little ego is shattered into a million pieces and you despair of ever having the co-ordination of a drunk giraffe on roller skates.

This was not one of the first ones.

Thrusters and pull-ups - Suck and Blow II 080620

Pack
AMRAP 20
10x 20kg thrusters
10 pull-ups

9 rounds + 1 pull-up.
Splits; 1:13, 1:52, 2:16, 2:12, 2:22, 2:09, 2:31, 2:30

I got several rounds of 4 continuous kipping pull-ups in there.
Neither thrusters or pull-ups were any good with pull-ups slightly worse.
I'm happy that I know what it feels like now.

Deadlifts 5 x 3

Can't do the CFT, so indulged in a fun and silly little walk down memory lane.

3x100kg
2x120kg that was a silly jump to make, but what the heck
3x110kg
3x110kg
3x110kg

The days when I would do 15-20 reps with 120 as a warm-up are long gone, but it was nice to get it off the ground a couple of times. I could probably have got a third rep and I equally probably would have hurt myself doing it.

Pulling a little unevenly through the hips, a slight twist going on there. Looking forward to getting some coaching from knowledgeable eyes.

Lynette Michael

Lynette did buttercup Michael in 17:21.

She runs well, doesn't throw her feet out like some women. Excellent good mornings.
Abmat sit-ups; Nothing fantastic, but no rests.

First time running in 10 years?

Proud is not the word!
Mildly worried that after a couple of weeks of GD and BBoJ and their team's tutelage I won't be able to keep up.

Shoulder Press and Back extensions 080617

Did a weird mix of Pack and Puppies.

One round of:
21 reps 35kg Shoulder Press,
21 Good mornings holding a 20kg plate

Four rounds of:
21 reps 25kg Shoulder Press,
21 Good mornings holding a 20kg plate

Pack weight was too heavy so dropped it after the first round.
Then I messed up the counting and only did 5 rounds.

Still obviously not the correct load for my weak shoulders, that time should be much lower.
Seven rounds for time of:
21 reps 35kg Shoulder Press,
21 Good mornings holding a 20kg plate

Situp chipper 080616

For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

Except for the double-unders; I did 200 single unders instead instead. Tuck jumps still bother my knees and I figure it's really only a lack of familiarity with jump rope that's stopping me from getting double unders.

A hardly staggering 28:53.

I think I'm ready to do single DUs LauraR style now and work on linking a few together. Maybe mix and match with 4:1 single unders as well.

Overall it wasn't too hard as I didn't rush at it, just concentrated on keeping moving the whole time.
That stumbled slightly during the burpees. They were a bit of a struggle and there were a few lack of character breaks I'm afraid.

Overhead and Front squats 080615

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Didn't do Back squat 1-1-1-1-1 reps

OHS
30kg
35kg
37.5kg
40kg
42.5kg

I have no idea where that came from!
I think a very nasty 30kg for reps is all I've done before. I actually had more trouble cleaning it than I did squatting it. The overhead position was stable. I had a bit left, but I was starting to have problems with my upper back not staying tight toward the end.

I've been practising walking around carrying a 20kg plate overhead to get my midline more stable in this position. Walking up and down the driveway, up and over a 12" plyo box, turning corners etc. I guess that contributed to solving the instability issues I used to have, or at least moved the threshold for when it happens up a notch or 3.

I'm genuinely shocked and very pleased.

FS
50kg
57.5kg
60kg
62.5kg PR
65kg PR

Biggest FS ever. I've tripled 60kg not long ago, so 65kg was on the cards. Even so this was tighter and stronger than the triple by a long way.

I really struggled to power clean the weight though. I think my arms must still be tired from walking 3km carrying 30kg ish of groceries on Sunday. Which says some embarrassing things about what I'm using to get the bar moving in my cleans.

Re the running and walk; My arches are very sore. My achilles is fine, my calves are tight but not drastically so. My ankles feel OK. I'm not getting all cocky just yet, but I might be past the injury. Yay! (cautiously)

Griff 080609

First time running a WOD in, 6 months?

Puppies:
For time:
Run 400 meters
Run 100 meters backwards
Run 400 meters
Run 100 meters backwards

5:21

Walked to the track to warm up.
My achilles felt OK after the WOD, but the walk back from the running track carrying groceries hasn’t helped it.
We’ll see what damage I’ve done between the two tomorrow.

Burpees and pull-ups 080608

Pack:
Five rounds for time of:
12 Burpees
12 Pull-ups

15:52
Splits:
2:04
2:47
3:00
3:48
and whatever 15:52 - all those added together is.

That was a bit of a slog what with the burpee challenge already during the day. It was mainly lack of wind that did me in more than lack of strength. I guess I did struggle a bit with the pull-ups after round 2.

Cleans and HSPUs 080607

Pack
5 rounds:
7 x 45kg cleans
15 HSPU - piked, feet on 20" box

18:09

Some of the cleans were power cleans and some of those I did over and some I didn't.

Shoulder press 080528

37 burpees
5 x 3 x 45kg press
37 burpees

Run, row, dbell thrusters, med ball cleans, double unders, pull-ups 080527

Pack:
Run 1 mile 16:59
Two minutes of each:
Row 11.4
10kg Dumbbell thrusters 21
10kg Medicine ball cleans 22
Single-unders 135
Pull-ups 22

The run was a walk, except for the last 200m or so. Ran 100, walked 50, ran 50. That was a test to see how my ankle coped and it behaved itself well. I tried to implement some of the pose running principles. I'm sure I was not even close, but I gave it my best shot. I'm happy with that for now and hope I can increase the distances slowly.

Rower doesn't measure calories properly, so that number is meaningless.
Double-unders weren't gonna happen. After a couple of stumbles I got 50 singles in a row before I took a lack of character break, so that's starting to come back.

Then 15 burpees.



Shortie-fella doing burpees with Lynette in Tokoroa. :-)