Not For Time

Every 5 mins OTM for 5 Rounds:

50 Double unders

20 Alt DB snatches (20kg)

20 Wall balls (6kg @ 10″)

Completed:

Fasted rd: 1st = 2.53 mins

Slowest rd: 5th = 3.05 mins

I love EMOMs as they always bring the intensity! Important especially with training at home. I averaged 3 minutes for rounds 2-4.

Dubs in all rounds were unbroken! Today was a good day.

The snatches were all done unbroken, and they hurt like a mother in rounds 3-5. Managed to recycle reps in all rounds which I’m really pleased with.

Partner WOD

18 min AMRAP

16 Alternating jumping lunges

8 Unbroken Deadlifts (70kg)

4 Strict ring dips

Partner A does all the lunges, Partner B does the deadlifts, PA does the ring dips, then swap roles in the next round. Continue pattern until time cap.

Completed: ? + 11 lunges

Lost count with the rounds, but we were thinking maybe we completed 14 rounds and were into the 15th?

I was dry wretching in the final few minutes of this one - it was so hard.  We managed to do all reps for all movements unbroken, so there was little rest for the other person when one was working. Glutes and quads are so sore.

The jumping lunges in the second half of the AMRAP became the hardest movement. Deadlifts got progressively harder to hold onto for unbroken reps -  especially with sweaty hands EVEN with the mixed grip. 70kg was a good weight for this one.

Pleasantly surprised with the ring dips - I thought I’d have to break them into singles once I got tired, but managed to hold on all the way through.

For Time (20 min cap)

500m row

40 Lateral rower burpees

500m row

30 Lateral rower burpees

500m row

20 Lateral rower burpees

500m row

10 Lateral rower burpees

Completed:

19.22 mins

Slowest 500m row: 2.03 mins

Just wanted to move today, and this was a good one for it! Happy with my overall time, especially with a 2K row and 100 lateral burpees.

I expected the 500m row times to be around the 2.30-3.00 min mark, so pleasantly surprised with the slowest time. I think my fastest time was the first row, about 1.55 mins and the others were only a few seconds shy of my slowest time.

STRENGTH

Work up to a max weight for complex:

1 x Power clean

1 x Paused squat clean (3 secs at bottom of squat)

1 x Front squat

Completed: 75kg

Holy hecker these lifts felt heavy! So happy I got 75kg, but the power clean felt like 100kg (you can see how slow I am to stand it up in this vid) and my core was straaaaaaaaaaining coming out of both the squat clean and front squat.

Partner WOD (share the reps)

For Time 

100-70-40: Thrusters (15kg)

40-70-100: Single KB Russian swings (24kg)

Completed: 14.30 mins

Partnered with Sam again at home - the thrusters felt good (love an empty bar lol), but the lactic acid build up hurt like a mother. We split reps into sets of 10 for these.

The single KB Russian swings were harder than I thought they would be! Had to keep the core engaged and really use the hips. It didn’t help that my hands were so sweaty, so had to keep a towel nearby. I miss chalk :( But I refuse to clean the mess they make lol.

Partner WOD (30 min cap)

For Time (share the reps)

100 cal bike

80 Slam balls (15kg)

60 Front squats (40kg)

40 Strict stair pull ups

20 Squat snatch

100 cal row

Completed: 23.53 mins

Partnered with Sam again for this one and it was tough! Especially from the pull ups heading into the last part of the workout. However in saying that, today was probably the best I’ve felt with squat snatches in a long time. It took a long time with warming up which goes to show how I’ve been slacking in the past with it.

For Time (20 mins)

1-10: Handstand push ups

10-1: Power cleans (50kg)

Cash out - 50 cal row

Completed: 19.19 mins

Just snuck in under the time cap with this one. Found the HSPU’s hard today - I Went unbroken all the way up to 6 reps. The last 4 rounds of them took aaaages.

Power cleans felt OK - managed to do the first round of 10 unbroken. Rounds following I tried to do at least 4 reps unbroken straight off the bat, then broke the rest into 2-3 or even singles. From rounds 5 down, I went touch & go.

3 Rounds for Time (20 min cap)

50 Double unders

40 Air squats

30 Cal row

20 Push ups

Completed: 16.53 mins

I enjoyed this one! Helen sent me the workout they did at CF Zen today, and I modified it a little to fit what I needed to work on today :)

I must’ve used all my special dubs powers yesterday ‘cos they were shit today lol. I think I was able to do 50 unbroken in only the second round, and the others I tripped over the rope 2-3 times.

Air squats were hard - I always find them hard with the lactic acid build up! I’m sure the most reps I could unbroken was only about 10 or thereabouts before I needed to shake out the legs.

The row felt good, just tried to keep 30 cals under 2 minutes. In all rounds I think I finished around 1.48ish.

Partner WOD (Share the reps)

25 min AMRAP

50 Shoulder to OH (40kg)

200 Double unders

50 Hang power cleans

200 Double unders

50 Front squats

200 Double unders

50 Bar facing burpees

200 Double unders

Completed: 1 + 129 DU (after the S2OH’s)

Partnered with Sam for this one - and enjoyed it!

S2OH’s were probably the hardest barbell movement and the dubs were just annoying! We split barbell reps into 10′s for 2 sets each, then a 5 for 1 each and the dubs were split into 2 sets of 50 each.

Partner WOD (35 min cap)

For Time (share the reps)

Buy in:

100 DB box step overs (20kg @ 20″)

50 Sync hand release push ups

Then 10 Rounds:

20 DB snatch (20kg)

10 Strict stair pull ups

20 Bike cals

Cash out:

100 DB box step overs

50 Sync hand release push ups

Completed: 9 Rd: 8 pull ups

Partnered with Sam for this one and found it incredibly hard - I was dry retching at times while I was completing reps!

The box step overs were fine, but I found the push ups hard, poor Sam had to keep waiting on me. Started strong with 10 unbroken reps, then it went down to 3 unbroken reps after that... All the way to 50 lol.

20 min AMRAP

25 Dbl DB thrusters (15′s)

250m row

25 Box jump overs (20″)

250m row

25 V-ups

250m row

25 cal bike

Completed: 1 + 14 V-ups

Did not expect to get as far as I did with this one!

Thrusters by far took the longest. I strung together 10 reps in the beginning, then that drastically went down to anywhere between 4-6 reps with short(ish) rest periods between.

The row took just over a minute each time. Box jump overs were hard by the time I got to them, just tried to keep a consistent pace.

Last WOD of the year! Got to partner with my good friend Andi and we trained alongside other CF275 friends at her box today.

Partner WOD (Share the reps)

2 Rounds for Time

200 Double unders

19 Clean & jerks (40kg)

20 KB swings (24kg)

19m HS walk

20 Bar muscle ups

19 Front squats

20 Sync bar facing burpees

19 Wall balls (9kg @ 10″)

20 Toes to bar

19 Hang power cleans

200m run together

19 Power snatches

Cash out - 2019m row

Completed: 52.36 mins

We initially set the cap at 50 mins, but once that was reached (only Sam & Joash finished within it), everyone decided to just keep going until they finished.

I can’t even explain how tired I was through this one! Lucky Andi was onto it ‘cos she pushed me to keep going.

The dubs were OK, we just did as many as we could each and swapped in/out whenever.

Clean & jerks were good - we split those into sets of 5 or 4 and my aim was to try go for unbroken reps to get them out of the way. KB swings were the same - split into 2 sets of 10.

The HS walk was terrible. I could only do about 1/2 a metre at a time if that! My core is nonexistent lol. I scaled the bar muscle ups down by using a purple band and even that was really tough. I could only do 2-3 reps at a time, and I’m sure I did only 3 sets each time with these, which means poor Andi did 11-12 of her box jump muscle ups which are just as tough! 

Front squats were fine, we split them 10/9 which was just as well ‘cos we needed all the energy for the burpees. They were incredibly hard, just had to put the head down and keep moving.

Wall balls with the 9kg ball was hard too! It’s obvious (to me) that I have been neglecting some squat work ‘cos it felt heavy and slow coming out of the squat portion. Toes to bar were OK - we split those into sets of 5 or 4.

Hang power cleans felt good - recycled through 10 (or 9 depending on who went first) and the 200m run after that was moreso like a fast walk lol.

Power snatches felt strong! Really glad I could go unbroken with 4-5 reps in both rounds.

The cash out was tough, but it was good to know we were done after that. We had our rower out in the sun and it felt like we were boiling out there.

STRENGTH

Back squats - work up to a 3RM for today

Completed: 90kg

And all 3 of these reps were hard as hell - each felt like a 1RM attempt lol.

The wall balls felt heavy today! I finished the lateral bar burpees in the first wod with about 16 secs to spare, then quickly moved to the bar to try and get at least 2 reps in before time was up. Stoked I managed to do 4 quick reps!

So part of Sam’s Christmas present was this little whiteboard.. Which sneakily was a present to myself also #winning. Definitely helps to keep things in check when the mind isn’t working properly during wods!

Wasn’t sure I’d be able to finish this one within the time cap - am so stoked I did! Also didn’t really feel like training today - I had a cheeky cider about an hour beforehand with Sam lol but I felt great afterwards.

Was soo good to run today - 800m took me 4.43 mins. The box jumps were harder than I thought they would be! I’ve never tried the 24″ height but was pleasantly surprised when warming up that I could stand tall on top of the box and juuuuust be under the ceiling. Yuss! I did try recycling reps but my fitness just wasn’t there.

With the power cleans, I did 5 sets of 7 unbroken reps, then 5 in the last set. Handstand push ups were better than I expected today yayyyyyyy lol. Broke the 30 reps into 5 sets of 6.

Overhead squats were by far the hardest movement - Reps were broken into small sets, anywhere from 3-6 reps. Connor came along when I started and craaacked up laughing when I was doing reps so it made me laugh lol. Even Connor finds my overhead squats laughable lmao.

4 Rounds for Time

25 Burpees

50 Air squats

100 Double unders

Completed: 29.05 mins

Goal with this one was just to move.. And mannnnn, it was disgusting. Just did this one at home with Sam. Connor was not playing ball and we had to take turns running after him as he tried to make his way towards the street during the workout :/

The workout was looooong and boooooring. Just one of those ones where you just have to slog away, put your head down and work to get it done.

Got to train at Andi’s box today with friends, so good to be able to see everyone and move with some space!

For Time

30 Hang power cleans (60kg)

60 Wall balls (6kg @ 10″)

800m run

60 Wall balls

30 Hang power cleans

Completed: 23.40 mins

This was a fun one!

Wasn’t sure how I’d go with 60kg - and they were really, really hard lol. I split the reps into sets of 3-5 and tried not to rest too much between sets.

Wall balls were also tough, it’s been a while since I’ve done a big volume of them! Initially went in with the plan to do sets of 10 - only managed one set of them at 10, then had to go down to whatever I could manage lol.

CHRISTMAS DAY!!! I hadn’t trained in the previous 3 days out of pure laziness and focus on shopping and gluttony lol.

If it wasn’t for Sam wanting to train together today I’m not sure if I would’ve done anything today either. So glad I did though - felt great afterwards, and ready to tackle some Christmas eating lol.

5 Rounds for Time

20 Sit ups

20 cal bike

20 DB snatch (10 ea arm; 20kg)

Completed: 21.27 mins

Was a sweaty mess with this one - the sit ups were where I tried to rest but still keep at a fast consistent pace.

Bike was good, tried to get the cals done within 2 minutes or as close to.

My friend Andi set up a training session for some ex-CrossFit 275 members at her box in Onehunga. We hit up this adapted version of @theprogrm’s 12 Days of Christmas workout:

WOD (60 min cap)

For Time

1 Bear complex (35kg)

2 C2B pull ups

3 Power snatches

4 Handstand push ups

5 Toes to bar

6 Bar facing burpees

7 Hang squat cleans

8 Shoulder to OH

9 Power cleans

10 Alternating pistol squats

11 Overhead squats

120 Double unders

Barbell weight stays the same for all bar movements. Workout is completed in the same format as the Christmas carol.

Completed: 47.47 mins

HOLY HECKER. That was a wod and a half! Really enjoyed training alongside friends/family that I previously used to train with everyday. Was just like old times :)

The barbell movements felt good today - just very tiring, especially with the power cleans / shoulder to overhead / hang squat cleans combo. Aimed to do all three movements unbroken and managed to do so.. We just won’t talk about the huge amount of rest I took between each lol.

Pistols surprised me the most - they were really good today! The hardest movement was probably the OH squats, both times they needed to be done I managed to go unbroken, but it took a hell of a lot of will power to do so.

HSPU’s, C2B and T2B all felt strong and were unbroken.. Thankfully the reps were low on those.