As the weeks have gone on the body is starting to see big improvements from all the efforts put in. I’ve now just completed my 8th week and in that time have already dropped 7kg and increased muscle mass while reducing body fat. The effects of Crossfit and a healthier diet are starting to be noticed by those around me and also myself when working out and riding. I have really noticed a marked improvement when racing as well.
This week kicked off with a decent smashing. We warmed up with a nice lil run session, 200m forward, 200m backwards, 200m forward and another 200m backwards. This was followed by the main session, 5 rounds for time of 12x Wall ball, 24x kettlebell swings and 12x ring dips or hand release pushups. With the kettlebells I started at 16kg but ended up dropping to 12kg for the last 2 rounds so I didn’t drop the damn thing on my head. I managed to knock this one over in a respectable 13:40.
Wednesday saw us take on another strength session, 20mins to find out 1 rep max for overhead squats. Warmup was 21-15-9 of overhead walking lunge (with 10kg), ring rows and 200m run (I subbed with a row). I was very impressed to make the top 5 on this WOD with 65kg.
Friday’s session, which I almost missed after getting away from work later than usual, had us completing 3 rounds of 400m run, 15x Sumo deadlift highpulls, 15x box jumps and 30x doubleunders or 75x singles for time. A nice way to end the week. I subbed the 400m run to 200m, had 43kg on the bar (as we ran out of weights) and did the 75 single skips. I finished with a time of 12:23 and then went and did a 600m row to make up for the shorter runs.
The Saturday session saw the guys doing this week’s Games WOD which was an AMRAP of 5 minutes to smash out as many squat clean and jerks as possible. The guys at 75kg and women at 50kg. Not competing in the games I did have a test of the weight to see what these guys were up against and 75kg is heavy, i struggled to even pull off 1 rep at full weight.
To see just how hard this WOD is check out the below video of The Crossfit Chamber’s head coach Chad Johnson doing the WOD. Chad completed 25 of each to get a score of 50.
To see one of the machines at the top of the ladder, check out the 2008 Games winner Jason Khalipa completing this WOD and his lead up to it.
Just a quick post for last week as I didn’t get around to doing it when i should have.
Monday was a nice lil AMRAP session, We kicked off with a warmup of; 4 rounds of, 10x wall balls, 3x burpees and a 200m run. Then hit the 12 minute AMRAP which involved, 10x front squat, 10x box jumps and 10 chest to bar pullups. This was a bit of a gassing session but I managed 5 rounds plus 2 squats.
Wednesday was a nice long session, for time run 400m 50 x Push Ups 10 x Burpees 50 x Air Squats Run 600m 50 x Air Squats 10 x Burpees 50 x Push Ups Run 400m. Warm up was 4 rounds of 30secs skipping and 12 wall balls. For this WOD I substituted the run for rowing and managed to finish in 14:16. This was a damn hard workout but it felt good to finish.
To finish the week we did some strength work, 20mins to find our 5 rep max of front squats. So the warm up was almost a workout in itself, 40x walking lunge, 20x pushups, 200m run, 20x walking lunges, 10 pushups and another 200m run. I pushed my way to 90kg but couldn’t pull off 5reps so had to settle for 5 @ 85kg.
Saturday saw week 2 of the Crossfit Games open qualifiers with the crew pulling some good results, well done to all.
And another busy week at The Chamber passes us by.
Monday saw an old favourite come out to play but with a bit of a twist. Fran was on the menu but with a bit of extra punch. We kicked off warming up with a bit of a Tabata, alternating between air squats & push ups. Then Phat Fran hit us; 12-9-6 Thruster & 30-24-18 Pull Ups. Just a bit harder than a normal Fran. I managed a nice 8:30 with 40kg on the bar and a purple band for the pull ups.
Wednesday was a bit of weightlifting and volume training, less intense but not always easier. Warmup was 10x 20m heel to bum sprints and 6x alternate high knee slaps. This was a good warmup to the deadlift. We were out to find our 5rep max. I started from 100kg and built up in 10kg increments to 120kg. Here I stepped it down to an extra 5kg but only managed to get 2 out of the gate before caving. 120kg was not bad considering my single rep is about 140kg. For the 10mins of volume training I went with something a little different and attempted a hand stand hold. Not the most eliquent with legs going everywhere so i ahd to do it slightly modified. Def a good upper body workout this 1.
Due to some scoring issues with the Crossfit games week 1 was up for a redo. This was good as it gave me a chance to give it a try and the athletes competing a chance to better their 1st result. If you remember from last weeks post the games WOD was AMRAP – 10mins of 30 double unders and 15x power snatch at 35kg. quick warmup of a 600m run and some snatch practice saw us into it. Scaling was a given on this 1 for me, i can barely do 1 double under to save my life let alone 30, so the option was to do 90 normal skips. On the weight I went with 25kg. The 1st round went pretty smoothly but as we progressed things caught up and you could feel the hurt. In the end I got 4 complete rounds + 90 skips + 13 snatches. Most of the athletes were able to better there results with Head coach chad reaching his goal 6+ rounds.
To check out the top athletes in Crossfit, watch Rich Froning Jnr smash the week 1 WOD.
It was going to be a big week from the beginning with everyone ramping up for the Crossfit games. Whether it was competing or just the anticipation of what the athletes faced, there was a definate buzz in the air.
We started the week with 1 of the hardest WODs I’d done, 5 rounds for time of; 10x Thrusters, 10x Burpees and a 200m run. Warm up was 21-15-9 of pushpress, air squat & pushups. This on its own was a workout let alone the main event to follow. I kicked off my first round quite comfortably with 30kg on the bar but by the 3rd I was knackered. The last 2 were a huge struggle and I completed the final feeling light headed and ready to spew, all the signs of a big effort and a time of 15:18.
Wednesday was a Hero WOD – “Griff”. For time run 800m forward, 400m backwards, 800m forward and finish with another 400m backwards (very entertaining for passing motorists). We warmed up with a bit of Snatch practice as this was 1 of the movments needed for the 1st Open games WOD. Then we hit Griff… Not a big fan of running and my ongoing shin issues I was going to do a row combination, but at the last minute I went bugger it and thought I’d try the run. In the end this was a great decision, I completed the WOD full RxD, 15:06 and with no shin issues. The longest run I had done in a long time and definately 1 of the hardest. It was a great feeling to have completed my first RxD WOD and for it to be a running WOD. Needless to say I was pretty chuffed with my efforts.
To end the working week another tough WOD was ahead of us, this was a WOD from the 2008 Crossfit Games, for time, 5 rounds of 5x deadlifts followed by everyones favourite 10x burpees. No rest for the wicked here. Starting witha gentle warmup of 10x 20m sprints and at the end of every 2nd sprint we had to do 5 air squats and 5 pushups. I hit the deadlifts with 100kg and was somewhat regretting this by round 4, but managed to finished with a respectable 7:42 after almost not making it backup off the ground after the last set of burpees. Finishing the night with a 5min squat hold, we were all glad to be done.
Saturday saw a number of The Crossfit Chamber athletes competing in the 1st Games Open WOD. There was a good crowd turnout to support and cheer them on for a very challenging seesion. Posted earlier in the week, the WOD consisted of, AMRAP in 10mins of 30 Double Unders & 15x Power snatches (35KG). There were guesses as to how well each could do and their goal, but only time would tell. As I missed this I don’t have all the results but below are a few pics of the athletes in action. And for more details checkout out the Crossfit Games Open page, and see just what is in store for those competing as well as results form around the world.
This week was a short week for me at The Chamber. With The KarriCup on Sunday, a Public holiday on Monday and an injured shoulder I only got 2 sessions in.
The 1st was Wednesday, with legs still a little fatigued from the 100kms on the bike on Sunday and squat clean & jerks on the menu it was going to be a fun night. Our warmup started with 3 rounds of 15x wall balls, 10x kettlebell swings and a 200m run (really a wortkout in itself). This was followed by the main event, 30 squat clean & jerks for time. With a weight of 40kg I completed it in 6:39, which I think was about middle of the field.
Friday’s session was to be Fran prep, 25 mins of thrusters to find your 3 rep max. Due to my dodgy shoulder(agrivated by the Wed sesh), I did front squats instead, which is the 1st half of a thruster anyway. Warmup was 4 rounds of 10x squats with a 20kg barbell bar, 5x crunches and a 200m run. For the 3 rep max I jumped in with some of the guys pushing the bigger weights. We started with a nice easy 40kg to ease into it, then progressed in 10kg increments to 70kg. By this stage the reps were getting harder to push out so we dropped to 5kg increases, allowing us to reach a max of 80kg. A good solid effort to finish the week.
Thoughs after a Month
Well after 4 weeks, i’m impressed. Really feeling some improvements. I’ve dropped about 5kg, feeling stronger (this was most noticable on the KarriCup) and best of all, just generally feeling fit and healthy. The Wife and I are really enjoying the sessions with Chad and the crew at The Crossfit Chamber, its a great community environment where you can train hard and have constant support from your peers. Looking forward to the next month and reaping the benefits. Also starting this month is the Crossfit Games, which I’m hoping to have a go at and see where I stand in the crossfit world (nowhere near the pointy end but will give me a base to compare with next year). Stay tuned for how that goes.
Sorry week three’s review is a bit late, was a busy weekend with KarriCup (write up to follow). Thankfully this was a relatively easy week so I could ramp down a bit before the race.
Monday started with a Paleo retest. This was used as bench mark for the guys who competed in the Paleo Challenge. The warmup was a nice easy 400m run which led into 20mins to find your 1 rep Dead Lift max. I managed a respectable 140kg for my first go at this workout. This was then followed by Jackie, for time – 1km row, 50 Thrusters and finishing with 30 pullups. I completed in 9:34, with 20kg for the thrusters and purple band for pullups.
Wednesday saw us doing a deload session, 20mins of gymnastics volume training choosing between; pullups, ring dips, handstand pushups or pistols. I went with the ring dips (orange band). This involved doing approx 4 reps of the chosen exercise every minute on the minute for 20mins. Not as easy as it sounds, oushing out the last few reps was an effort. We then finished the workout with a Tabata. A Tabata is; for twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals. We had a choice of Double unders, pushups, air squats or situps. I went with the air squats (not the best choice before the weekend’s race though) and had a score of 11 (did manage a max of 14 in 1 set).
To finish of the week we started with a warmup of 10x 20m sprints with 12x air squats every 2nd sprint. Then we kicked off 20mins to find our 3 rep back squat max. Due to my race on the weekend I did power cleans instead so as to rest the legs a bit. I almost managed 70kg, but only got 2, the 3rd was destined to break me, but managed a consistant 3 reps at 65kg.
The weather in Perth of late has not been overly comfortable so this week would be a battle with both the body and the elements. Also to start the week I had an afternoon of water skiing on Sunday and a circuit with Training with Dave. This was going to be a hard week….
Our first WOD of the week was all about upper body; hang power cleans and hand release pushups followed by a 200m run for sets of 20-15-10-5. This was after a 10min warmup of volume trainingwhich involved sets of 3-4 pullups on the minute. My first set for 20 I managed with 40kg on the bar and began the 2nd likewise but after almost dropping it on myself I scaled to a more managable 30kg for the rest of the WOD. The pushups went the same way, full for the first set and a bit before scaling down to knees and by the end I was luck to just push out a normal pushup. Finishing time was 11:26.
Wednesday was another smash in the heat & humidity. Warmup consisted of 4 rounds of 15 kettlebell swings + 20 walking lunges. Then the main event; 100 pullups for time with a 50m sprint at the top of every minute then returning to the pullup count. No mean feat with the conditions, but I managed a reasonable 7:57 although I have some decent blisters to show for it.
By Friday the body was starting to feel the sessions of the week and the heat was not going to help. Tonight was to be no reprieve, Deadlifts & everyones favourite – Burpees in sets of 21-15-9. All this after a ‘warmup’ (I used that term lightly) of 20m sprints – 6x forward, 4x backwards, 6x side to side running, 4x heal kicks & 3 rounds of 5x pushups & 10x air squats. My 1st set was with 70kg on the deadlift and full burpees, halfway thru the 2nd I had to scale the weight to 60kg and the burpees were getting hard. I kept the 60kg again on the final round but the burpees became pushups. Time was 6:50, nowhere near the 3.50 ballpark of the front runners but a good place to be after only 2 weeks. The night was then finished off with a stretch session compliments of Amy.
For those that were keen there was a special Saturday session to be held at the South Perth foreshore. Due to other commitments I was unable to make it but the Little Lady was able to attend. Dealing with temps near 40C this was going to be a hard sesison. The workout was done in teams of 2 (with only 1 member working at a time), with a goal to complete; 100 Thrusters, 100 kettlebell swings, 100 Burpees & a 2km run for time. The Little Lady and her teammate finished in a very respecable 22.42.
I am going to enjoy a weekend of forced recovery ready to face what Chad has in store for us next week.