The CrossFit Flog

Might be a good time to do some before pics and see where I’m at in a couple months.

Haven’t posted for quite some time due to a severe lack of training from injuries and all that jazz.

But now I am back and am training at a different gym on a Strength and Conditioning program. And I’ve been killing it so far since being back!

I haven’t done any serious lifts for about 6 months so I can barely believe the following numbers myself.....

1RM Clean & Jerk - 85kg (PR = 92kg) Power Clean  - 90kg 3RM Back Squat - 120kg (1RM = 125kg) 1RM Power Snatch - 67.5kg (NEW PR by 2.5kg) Imagine what I could get if I learned how to transition properly and nailed a full Squat Snatch.... 3RM Bench Press - 75kg (1RM = 82.5kg)

Very surprised with these numbers given my lack of serious training over the last 6 months, but I must have been doing something right. So onward and upward!

Strength

8 Minute OMEM: 5 x Strict Press Increasing Weight

Weights as follows, 20, 25, 30, 35, 37.5, 40, 40, 37.5

System 7 Row with a Twist

A System 7 row is usually as follows: 1 Minute on, 1 Minute off 2 Minutes on, 2 Minutes off 3 Minutes on, 3 Minutes off 4 Minutes on, 4 Minutes off 3 Minutes on, 3 Minutes off 2 Minutes on, 2 Minutes off 1 Minute on, 1 Minute off

But Matt usually likes to make it harder by making you work in your rest time.

We partnered up this time, so 1 person rowed, then during the rest the next person jumped on and did legless rows for 30 seconds, then swap, then swap again so person 2 does the 2 minutes. It generally carried on like that, sharing the rest time evenly for the legless rows. And each person ends up rowing for 8 minutes.

Legless Row: Feet firmly planted on the floor, pulling the rower trying to keep the seat in the same position and leaning forward slightly for leverage and pull back. That’s a horrible explanation but I hope you get it..... meh.... 

Strength

20 Minutes: 5 RM Snatch

Results: 55kg

Worked a lot on technique because I am a little sloppy with the overhead lockout, I tend to have soft elbows and push out the bar instead of nailing the lockout straight away. Not one of my favourite movements I’ll tell ya that much, but still working on it every chances I can!

METCON

23 Minute AMRAP: 23 x Snatches @ 40kg 23 x Pull Ups 23 x Toes to Bar

Results: 186 Reps (2 Rounds + 2 Toes to Bar)

Strength

18 Minutes: 5 RM Deadlift

Results: 140kg

WOD

Diane 15 Minute Cap: 21, 15, 9 Deadlift @ 100kg Hand Stand Push Ups

Results: 15:04

Strength

18 Minutes: 3RM Overhead Squat

Results: 70kg

METCON

16 Minute AMRAP: 5 x Overhead Squat @ 40kg 5 x Snatch @ 40kg

Results: 11 + 5

Started off really slow on the Snatches only doing singles to begin with as it has been a LOOOOONG time since I’ve done any Olympic lifts. After only doing singles for the first 3 or 4 rounds, I started doing sets of 4 taking a couple seconds to break and then completing the fifth lift and going straight into unbroken sets of OH Squats. All 12 sets were unbroken.

Strength

18 Minutes: 5 x 5 Strict Press 5 x 5 Push Jerk

Results: 50kg & 65kg

Not a great performance.....

WOD

20 Minutes AMRAP: 21 x Shoulder to Overhead @ 40kg 15 x Push Ups 9 x Wall Balls @ 20lbs/10′

Results: 4 Complete Rounds

Skills

10 Minutes to practice skills for the WOD

WOD

30 Minute AMRAP: 1 x Rope Climb 2 x Bar Muscle Ups  3 x Negative Pull Ups (Strict)  4 x HSPUs 5 x Ring Dips 6 x Toes to Bar

Broke this down and really focused on getting my Muscle Ups back because I’ve completely lost the technique over the last 3 months with the injury and just being slack in general.

WOD

40 Minutes with Partner:

100 x Ring Push Ups 100 x Kettle Bell Swing @ 24kg 100 x Over Bar Wall Balls 100 x Box Jumps @ 24″ 100 x Ring Rows

WOD

All movements are single arm @ 12 kg (18kg Twists) 30 Minute AMRAP: 20 x K/B Lunge Press 5 x K/B Twists 20 x K/B Sott Press 5 x K/B Twists 20 x K/B Side Swing Catch 5 x K/B Twists 20 x K/B Push Press 5 x K/B Twists 

Results: 4 Rounds + 4 Reps

This was quite horrible to be honest. 12kg sounds like it’s a bit soft, but give this a go and you’ll quickly realise that it’s a lot tougher than it looks. Guys that can do 100+kg Clean & Jerks were only using 16kg KBs!

Lunge Press: Step forward into lunge position, and press the KB up with the same arm at the same time.

Twist: Sit on the floor with your legs out in front and lug the KB over your legs and back again, 5 times each side, raise legs to increase difficulty.

Sott Press: Sit in the bottom of your squat position and then press the KB overhead. Harder than it sounds......

Side Swing Catch: Pretty much a KB Swing, but with a single arm and you go around the outside of your hips instead of through the legs. Bring the KB back up to face height and push it back down for another swing. Try not to take out your own knee doing this one...

Push Press: Single Arm Push Press, self-explanatory.

Go see this movie.