Hey Everyone
Another week done, down at Reebok CrossFit Glasgow and I'm finding it hard not to just call every post - 'the hardest week yet"
But thats what comes from following a structured progressive training plan, not just for Crossfit, but whatever your fitness goals are (Did I mention I'm a Personal Trainer available for hire ? :-) )
Anyway the last week, was, as always tough, but getthroughable (my new word). They started off with one of Crossfit's better known WOD's - FRAN
THURSDAY 22nd AUGUST
A. 1 rep max ground to Overhead, this is exactly what it says - getting a weighted bar from the ground to overhead, using clean and press, clean and jerk, whatever you want.
I managed 80kg, which was a new record for my clean, so happy start to session.
B. FRAN - which as I said before is a famous CrossFit workout, where in 'normal' gyms people will ask you what you bench (this is a guy thing) in some Crossfit worlds, people will ask you 'what's your FRAN time.
Fran is this - For time 21 Thrusters (a front squat to overhead press) at 42.5kg, 21 Pull Ups, 15 Thrusters, 15 Pull Ups, 9 Thrusters, 9 pull Ups
The last time I did this, 2 months ago, it took me 8minutes 17 seconds, using a band to assist my pull ups.
Today I did it in 4:27, with no assistance !! Nearly twice as quick !!
This was obviously a great, if somewhat unexpected result. Again, more proof Iain's programming is working.
FRIDAY 23rd AUGUST
I'm feeling the effects of FRAN !! :-)
But ready to tackle today's session
A. 5 x 5 sets of Front Squat - I got up to 90kg, which was less (not much) than I was expecting, but yesterdays thrusters, were obviously having an impact on my legs.
B. 7 rounds for time of
Suicide Runs 4metres, 8 metres, 12 metres
3 Burpees
5 Axle bar deadlifts
Rest 30 seconds (not long enough Iain !!)
TIME - 7:00 minutes
This is where, for 2 reasons, 1 being it was rest day the next day and 2 - it looked like 'fun'
I decided to do the WOD which had been set up in the CFG box, this was after a couple of hours rest though.
Friday is usually Strongman based WOD's in CFG and todays looked like this
5 rounds for time of
5 Tyre Flips
5 Ground to Overhead axle bar at 60kg
Load and unload 3 Jerry cans onto and off 48' boxes
5 Burpee wall jumps
200 metre sprint (more like a jog)
This was more tiring than expected, but glad I did it
TIME - 18:49
SUNDAY 24th AUGUST
A. 1-1-1-1 Strict Press - I got to 72.5kg (so so)
B. Add 10kg to A and do max effort push press for 60seconds
I got 5 reps (and a whole load of no reps, shoulders weren't having any of this)
C. This was like some kind of 'pick your worst exercises and do them together' nightmare for me !!
For Time
35 pull ups
30kcal Ski Erg
5 Wall Climbs
25 kcal Ski Erg
4 Wall Climbs
20 kcal Ski Erg
3 Wall Climbs
35 pull ups
TIME - 15:32
I didn't like this ha ha
MONDAY 25th AUGUST
A. 3 minute AMRAP
300m Row
5 deadlifts at 125kg
10 Box Jumps on 24inch box with 20kg plate on top
5 Axle bar Thrusters at 60kg
200 metre run
5 axle bar front squats
Result - I got to 3 thrusters
REST 3 minutes and do 6 minute AMRAP of A
Result -I finished 1 full round, with 15seconds left, not enough time to get back on rower and start
REST 6 minutes and do 9 minute AMRAP of A
Result - I finished 1 full round and got to 5 box jumps
TUESDAY 26th AUGUST
This looked brutally tough, before I started and it didn't disappoint
A. 3 minutes maximum Tyre Flips, straight into 90 seconds maximum Tyre Jumps
2 minutes rest then repeat
I did -1st round - 18 Flips 30 tyre jumps
2nd Round 18 flips, 26 tyre jumps
B. 3 minutes max calorie row, straight into 90 seconds chest to floor burpees,
2 minutes rest and repeat
1st - 49kcal row, 17 Burpees
2nd 50kcal row, 15 Burpees
C. 3 minutes maximum Bear complex* at 50kg, straight into 90 seconds Wall Balls
rest 2 minutes and repeat
1st - 10 rounds Bear Complex, 15 Wall Balls
2nd 9 Rounds Bear Complex, 18 Wall Balls
*BEAR COMPLEX is 1 power clean, 1 Front Squat, 1 push press, 1 back Squat, 1 Push press = 1 round
This was easily the most wiped out I have felt after any session, my body still didn't quite know what had hit it 45 minutes to an hour later, but was glad I got through it all, with reasonable results.
I am even more glad, tomorrow is rest day !!!
P.S I HAVE ADDED A LINK TO ON THE RIGHT TO CROSSFIT GLASGOW'S WEBSITE, GO HAVE A LOOK AND SEE WHAT GOES ON WITH 'NORMAL' MEMBERS
Till next time
Craig
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