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.
With my first official week of Crossfit out of the way its time for the review.
The first session for the week was a Monday evening. For our first official WOD we were faced with Elizabeth, inspiration from Warnie here. Liz brings with her; 21-15-9 Reps for time of Squat Clean 60 / 40kg & Ring Dips. Still being beginners our workout was scaled so we could actually complete it. This is normal if some of the exercises are beyond your limitations. The pictures below show our full workout for the night including warmup and times with weight used and assistance (resistance bands). I managed to complete Elizabeth in 10:48 with 40kg on the squats and the red & yellow band for the dips.
Check out a demo of Elizabeth
Session two for the week was a Wednesday evening Squat fest. This involved 5-3-3-1-1-1-1 Front Squats with a 20 minute time cap, increasing weight across sets or until failure. I started with a warm up of 40kg x5 and progressed from there. My first single set max was for 80kg, this felt a lil easy so went for 85kg on the 2nd. A bit harder but still felt i could get more. I pushed hte 3rd to 90kg. Well that extra 5kg felt like 100kg, on the lift the legs started to jelly but I somehow got up. The fourth was a go for broke set, I aimed for 95kg. This time that extra 5kg may have been 100kg. I reached the bottom of the squat but couldn’t get the lift, my legs went to jelly and it was all over, I had found my max.
Tonight(Friday) was the 3rd and final session for the week. Chad had a 3km run time trial organised for us. Great I love running….NOT!!! and nor do my shins. My alternative was a 3km row. Not as easy as it sounds but definitely less painful to my body. Our warm up involved 10x 20m sprints followed by 5x running backwards sprints. Then we started the time trial. I managed a 12:51 for the 3km row, apparently not bad for a first time. I now have a baseline to work from. The 3km time trial was followed by 10 mins of gymnastics volume training with 3 choices of exercises, Pullups, Ring Dips or Handstand Pushups. I went with the ring dips as I knew I could manage these. The 10mins involved doing 3-4 reps of your chosen exercise on the minute, having me finish with a total of 40 Ring Dips.
And that finishes another week at The Crossfit Chamber. Looking forward to another big one next week with Chad and the team.