Nice job throughout Thomas.
What's 'RE bench'?
20 double unders
Pullups and dubs were solid but my running is such shit. I need to start putting in a few miles a week.
All sets were paused in the hole for two seconds.
Olympic squat ass to grass
Cat back rows
Incline DB Bench
800m run-3:40-Fast jog pace.
I want a reverse hyper so damn bad.
Strong benching man.
I can't imagine not having a reverse hyper. Ha kinda... Well see how all this CG work transfers over.
3 min amrap
3 power cleans#135
6 push ups
Rest 1 min repeat for a total of 4 times. Score=total reps
Hardest part was the god damn body weight squats lol! Lactic acid build up got gnarly on those and I had to break the 9 up in to 5 and 4.
more than a round a minute at that is awesome
Just a lil guy trying to be fit.
Best competition lifts:
at 165: 630 sq, 480 bench, 501 dl
Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.
Thanks. Lower back was kinda tight today too. Which slowed me down a little on the power cleans the last two rounds. Here's a video from today.
Great work Thomas! Who's the fat kid sucking wind in the background
Your crossfit stuff seems to pretty much be full body workouts. How does this affect your muscle recovery for your heavy lifting? I did some similar stuff back before it was called crossfit and although I got really lean doing it I didn't make progress as far as strength goes. I've been thinking about changing things up to get a bit more over all athleticism, but I don't want to kill my powerlifting.
It negatively affects my strength. I was definitely stronger when I was 220 fat and out of shape. It doesn't negatively affect it too much though I only do two metcons a week then usually some cyclical cardio 2x/week. For example tomorrow is my heavy squat day. I'll feel the bodyweight squats and powercleans a little bit that I did today. But that's the tradeoff..... I train with a strength bias buts it definitely not my only concern.
My current goals is a 1400lb raw total while crossfitting. I think I could go 510 squat, 540 deadlift, 350 bench.
Definitely not the strongest I've been but I'm also at a lighter body weight and in much better shape all around.
315x17-Touch and go. I need to work on these to get better at crossfit Wods. Most of the time sumo is not allowed. Im curious to see if I could do the 21-15-9 DL/box jump workout from regionals unbroken If I went at it fresh.
Did some toes to bar and dubs skills work.
Good stuff in here.
I bet once you get used to the added work your maxes will climb back up past where they were, even at the lower body weight. Hopefully we'll put on another APF comp next year where you can total 1450-1500
Seen a crossfit comp vid the other day, that stuff is killer. Not surprised to see you take on that type challenge while aiming towards the goals you have set forth your next comp.
400m sled drag #160
15 burpee bumper jumps
25 wall balls no squat#20
7:32. Felt okish about this. The sled pull was shit though. I need to get in some heavy sled work been neglecting that and it shows in my 400m time.
Some speed squats from today. Did 9x2 all reps pauses 315+40chain.
Outstanding technique and form with the squats, looks great!
Holy hell you are retaining a nice portion of your strength while adding this metcon work. Nice. How is your ME conventional pulls in comparison to sumo? I know sumo is your preferred stance...
Back to westside. The cube didn't work for me. I don't think its a bad program but I rely on speed work for my numbers big time. I am naturally not a brute strength lifter but am able to compensate for being explosive. Only doing speed work once every 3 weeks on each lift isn't for me.
Deadlift- Conventional touch and go
Wall Ball 10' 20lbs
You may have had a double on that squat. Training looks terrific. Assume your business continues to grow as well?
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Just get under the bar!