CrossFit Session

Kat has the worst sessions. I mean that in the best possible way. Hard!

Warmup

TABATA of DUs, 8 rounds (20 secs on, 10 rest).

Strength

Finding squat clean 1RM. My 1RM is 75kg. Need to get that up to 85kg as next goal.

When I do squat cleans I really feel it in my right wrist. Old injury acting up, and after a session it goes really stiff. Stretching?

WOD

In classic Kat style, a BOGOF…

First AMRAP for 7 minutes of:
5 push ups
7 KB swings
9 ring dips (used 2 red bands)

Rest 1 minute. I managed 4 rounds and up to 3 KB swings.

Then every minute on the minute for 10 minutes:
3 squat cleans 70% 1RM (50kg)
7 box jumps (green box)

That second drill I really couldn’t keep up. Had to skip two minutes in the middle and rest. So hard.

In fact, felt so much harder than usual, and after we were done I realised why. I never used a green box before, I always use the lower blue ones! Duh.

Well, from here on it’s the green box then.

Personal bests and goals

So I don’t have to keep saying the slightly embarrassing “I don’t remember…” every time an instructor asks me what my personal best is on whatever.

I’ll just keep editing this post when I set / reach a new goal / level.

Brain Goals 2013

-

Fitness Goals 2013

Develop a decent snatch technique! Heels down, butt out!

50 burpees in 3:00…

Proper barefoot running technique.

Knowing by heart the full Beijing 24 step yang style short form.

Cardio

Row 1 mile: 6:39

Run 1 mile: 7:53 (treadmill)

CrossFit Total (explanation and rules)

Latest: 238 (scaled, KB snatch instead of press due to shoulder injury)

1RMs (sometimes 3 RMs)

Back squat: 90kg

Front Squat: 70kg

Strict Press: 40kg

Push Press: 45kg

Snatch (Squat/Power/Split): 40kg/45kg/47.5kg

Clean (Squat/Power): 62.5kg/50kg

Clean & Jerk (Push/Split): 50kg/55kg

OHS: 45kg

Deadlift: 120kg

Weighted pull up: 0kg

Turkish get-ups: 22kg right, 20 kg left dumbbell; 15kg barbell

KB Snatch: 28kg (right arm)

Max unbroken reps

Max height box jump: Green + 2x20kg plates + 2x10kg + 2x5kg

Pistols: 6 right / 4 left (on box)

Ring dips: 3

Push ups: 23

HSPU: 0

Pull ups (all strict): 6

Kipping pull ups: 5 really ugly ones

Double unders: 49

Toes to bar: 15

Muscle up: 0

WODs and other assorted stuff

100 double unders for time: 3:26

50 burpees for time: -

Fran: 12:35 (previous: didn’t finish under 15)

Cindy: 7 rounds on 10 minutes

Grace:

Elizabeth:

Chelsea: 23, scaled (latest)

Annie: 09:56 (latest)

Wilmot: 16:44 (4 rounds only, latest)

Fight Gone Bad:

Filthy Fifty, strategy: 43:18 (previous: 55 mins)

Jelly Legs (Colin’s favourite): 327 reps

Dallas push up test: 3:42 (latest)

12 Days of Christmas: 41:59

Bop til you drop: 91 reps (then 15 burpees buyout)

CrossFit session - lots of skill required…

Performance wise worst session in a while.

Skills wise the most interesting.

Focus on weightlifting moves. Amazed at how much flexibility in arms, shoulders, sides, and hips are required. I have a new respect for power lifters!

Doing my first ever Fran yesterday didn’t help. So stiff. Right wrist still painful, but as I get warmed up it recedes.

Warm up

Name game with medicine balls of increasing weight. Before each throw, at which you have to get the receivers name right, 1-3 squat cleans with thruster.

Failed name, failed move, failed catch: 2 burpees punishment! Great game.

Skills practice

3 stations: Squat snatch, Squat clean, Split jerk.

5 minute on each, rotating through all moves broken down in three parts. 50 % 1RM (1 rep max).

WOD

Weightlifting 4 fitness!

3 rounds of 3 reps of:
Squat snatch
Squat clean
Split jerk

60% to 70% 1RM, switching weights before each move… Tiring!

I did the moves at 25kg, 40kg, 20kg (bar only…) respectively.

Even though weight was so little, due to me being so unfamiliar with each move, I’m still exhausted.

Personal progress goal: 2 sessions properly completed 2 days in a row! Go me.