Sprints, pull ups, cleans, wall balls, pistols = a tiring 3 days !

Hey Everyone

Another 3 sessions done and Iain keeps upping them, I thought it would be easy by now ha ha

The latest 3 sessions, really taxed me and pushed my limits, but I got through them, so the programming is obviously good, it always seems to be spot on, with the weight, times, volume etc, everything is doable, but only if I really work for it. I also feel i am getting better all round with my conditioning.

So here are the last 3 sessions, that took a lot to get through.

SATURDAY 27th JULY

A. 3 X 60 metre sprints, with 60seconds rest between.

B. 10 t0 1 Axle bar power cleans with 60kg, with 10 wall balls in between each round.
I wasn't too worried about this, until Nisha, told me she was nearly sick, the last time she tried this !!!!
11;50 seconds later I knew exactly what she meant, this was extremely gassy and energy zapping.

C. 5 X 40 metre sprints, with 30 seconds rest between

D.  10 to 1 Front Squats with 60kg, with 10 ab mat sit ups between each round, this happily enough was a little easier than B, but still harder than I was expecting.

TIME - 7:44


MONDAY 29th JULY

A. 10 Rounds of 5 pull ups and 10 Pistols
TIME - 8:27, with the pistols needing a lot of work

B. 5 rounds for max score 
90 seconds of 300 metre row and as many squats as possible in remaining time, 2 minutes rest between rounds.
I'm not a great rower, so had to go some, to keep time down and get some squats in, although the squats became, extremely hard at about 10 (yes 10, that quickly).
This is a hard hard section
I managed - 15,15,14,12 squats

C. 3 Rounds of Pendlay row @50kg, 15 ring pull ups and 15 dips
This took, what seemed like forever, The rows were ok, but the pull ups, I  had to do in sets of 3, but got through them. Eventually :-)

I couldn't feel my arms after this ha ha

TUESDAY 30th JULY

A.  14 Minute running clock, every minute on the minute, do the following
EVENS - 1 Power clean, 1 front squat, 1 jerk at 70kg
ODDS - 10kcal on ski erg (I need to break this machine ha ha)

B. 1 rep, max effort deadlift - I got up to 155kg, my PB is 170kg, but I was actually happy, to still be lifting anything, two days work were kicking in.

C. 100 overhead Lunges, with 2 x 16kg kettlebells, anytime I put kettlebells down, I had to start with 5 clean and jerks - This was harder than I thought (hoped) lets just say I did a lot more clean and jerks than I was hoping for !

And then that was it, another three days over.

I am now about three months into this, so will take some measurements etc and tell you how I feel my crossfit journey has gone so far, compared to other training methods I have used, in the next few days.


Thanks for Reading


Till next time

Craig