A Crossfit Adventure - 8 Week Update

Training Training Logs
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Ahhh… Back from a few days of sun, relaxation, croquet and paintball :slight_smile:

I’m unsure of where to go from here having done the 8 weeks of Crossfit. I think I’m actually going to continue for another four weeks unless I figure some other plan out.

Hit up a workout from a few days ago for a nice “re-introduction”. Kicked my ass, and I really pussed out on the last row - should have come in under 20mins.

WOD: 95lb full squat clean and jerk
500m row
As many rounds in 20min as possible

I got four complete rounds in 20:10 but lost a lot of time with a few rowing erg issues…

Might try that Catalyst Athletics workout you did a while back backlash - is the pushball for a specified height and is the medball that you used a “soft” (i.e. non-bouncey) one?

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[quote]Thirteen wrote:

Might try that Catalyst Athletics workout you did a while back backlash - is the pushball for a specified height and is the medball that you used a “soft” (i.e. non-bouncey) one?[/quote]

I was trying to aim for the same place on the wall, I’d estimate it was about 10 feet off the ground, which is what they tell you to aim for with wall-ball. I used a Dynamax ball because the gym bought a ton of them recently.

In terms of whree to go from here, I vote doing a 4 week cycle of the Catalyst Athletics WOD - Oly stuff 5 days a week and a short metcon at the end 3 days a week. I enjoyed the programming, biggest reason I stopped is because of my left forearm pain, snatches, and jerks are impossible right now.

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A few updates of my workouts over the last few days… still deciding on my direction from here, Catalyst looks like a good option for a 4-6 week cycle but the crossfit metcons look more interesting to me… maybe a blend?

So I tried the 500, kind of on-the-spot and as a result, I don’t have a vid of it… :frowning: gotta do it again I suppose… but it came out really well - PB of 1:28.6 - apparently that’s pretty good (or so the Concept II website says!). I’m going to aim for another 2 seconds off over the next while, which will be a challenge.

Backlash, time to fire up the engines and regain the title!!

Other workouts I’ve done:

5x3 deadlifts:

100,120,140,150,160kg
220,242,308,330,352lb

“Fran” - 21-15-9 of Thrusters 95lb, pullups

New PB time of 7:51, about 40sec faster than my first go through.

Pretty happy overall, now time for decisions!

I’m setting the goal of competing at the Crossfit games next year. Wish I could go this year, but of course I would be severely outclassed in the running (which I can’t do currently) and the metcons (which I’m continually improving on). I feel like my strength will put me up to a pretty good level, so if I can run by the fall, I might have a chance to get up to a decent level by the following July!

Tmoney, you back on the program yet?

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[quote]Thirteen wrote:
A few updates of my workouts over the last few days… still deciding on my direction from here, Catalyst looks like a good option for a 4-6 week cycle but the crossfit metcons look more interesting to me… maybe a blend?

So I tried the 500, kind of on-the-spot and as a result, I don’t have a vid of it… :frowning: gotta do it again I suppose… but it came out really well - PB of 1:28.6 - apparently that’s pretty good (or so the Concept II website says!). I’m going to aim for another 2 seconds off over the next while, which will be a challenge.
[/quote]

Nice! That is a heck of a smoking PR! How did you feel? Heh.

I’ll be getting back on the rower this summer then.

The thing about the CA metcons is they are geard to be short (usually) and they are geared not to impact the programming for the rest of the week. For example…Greg won’t program something insane the day before 5 sets of snatches at 95%. That’s what I enjoyed about it.

There are a couple of workouts logs on the CA forum of a few people that have successfully blended CF metcon’s and oly/strength stuff. The ones I’d take a look are Leo and Gant. Leo is an affiliate and Gant works out of Rip’s gym.

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Personally i think for you pre-tests you should have picked some of the girls to do. Then tested them again at the end of 8 weeks. I say this because even though the difference between your pre and post tests were modest, you had a 40sec PR on Fran (Fran sucks hardcore!!!), which is outstanding! Congrats on all you improvements, thats awesome for only 8 weeks.

As far as your new workout cycle, i think that you should still follow the basic WOD guidelines, usually a strength day, a metcon day, and a rep day, then a day off. However, i would add some more strength/ bodybuilding workouts before or after doing your WOD. Also, you wouldnt neccessarily have to do the WOD thats posted on crossfit, but use one that goes best with your strength or bodybuilding workout for the day.