Volume metcon:
1 min each, for 5 rounds, count the total # of reps: 600
This places me near the front of the pack – yeah! My weights were 40kg rows, standard box, 32kg KB, pair of 35# DBs, and a 20lb MB.
Strength:
Metcon:
AMRAP in 15min, with a partner. Colin and did 60kg, and >30 (we failed to count!). I need to work on my clean technique more, it’s barely working..still feels like I’m flipping the bar up & bending my arms too early instead of a full shrug and catching under it.
Strength:
I partnered with Ryan, he pulled 140kg and I did 150kg for the set. Felt pretty good!
Metcon:
Exercises were: rowing, jumping pullups, burpees, thrusters (empty bar). This workout left us all wrecked!
Metcon:
AMRAP with a partner, 20minutes: 13
I partnered with Erica, we cranked them out. My pullups were slow but doing well as I was learning to kip. Almost have it figured out! I also was snatching the heaviest weight in the class – 24kg KB. We had the lowest score in the class, but were doing the most work :)
Take your dad to crossfit day! I brought my dad with me for his intro session while I attended the regular class.
Strength day, which I always like:
I worked my up to 110kg for the 5×3 set, it felt good, my weak spot was my core – I felt myself collapsing at the bottom.
We finished with a quick metcon – 70 heavy KB swings for time: 2:30 (near the front of the pack, and the heaviest KB)
Lots of groaning fun:
Repeat each 3 times with 1min break before moving to the next.
Wow, that was a lot of work! My pullups were jumping pullups, ~25per set. Pushups were on a barbell, ~15 per set. KB swings were with a 32kg KB, ~20 per set.
I took Monday off after spending the weekend in the mountains.
Strength:
For me, heavy == bodyweight :) I managed to finish all 25!
Metcon:
With a partner, AMRAP in 20min: 15 rounds
The first 5 rounds I did pushups on the ground, then switched to a low box for the remaining sets.
Strength day:
I was able to do 40kg 15 times, and it was just right. I can both press and squat more than that, but doing both at the same time (i.e. overhead squat) with real weight will take more work :)
The max weight from the previous class was 60kg for almost 15reps, so I’m not too far behind the curve. I was able to do 50kg for a set of 5.
We also played around with turkish getups – I used a 20kg KB which is significantly more than I’ve used before and it was quite challenging to remain stable and balanced. We ended the morning working on back levels on the pullup bars, mostly it was just skinning the cat and holding the tuck.
Strength:
I like strength! 50kg for the full set, this is almost 1/2 my bodyweight.
Metcon:
KBs are 20kg each, AMRAP in 15min: 7.5
I ran out of time for the run in the last round. This was a good score, right at the top of the scores for my class and the previous hour.
Lunch run along the waterfron with Ed, Alex, and Waseem. It was Waseem’s first day running so we took it wasy and let Alex & Ed run ahead.
I dropped Waseem off at the 3mi mark and continued for another mile around the stadium, 4mi total.