Home after 7 days.
E2MOM
1 dbell hang snatch + 1 dumbell push press right
1 each left.
Round 2 2+2 per side, adding each round
Cap at 15 rounds
I did 13 full rounds and ran out of time (by 3 reps) on round 14. Fun.
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Been a minute!
I’ve taken quite a turn - After this trip away with my brother, he suggested i look into Sentinel training, a CF based program. I did the 14 day free trial and really loving it - it has sensibly programmed strength progression and well put together Metcon/WODs.
I know every time i have tried CF style stuff in the past I have tried to do this myself - I have never really paid for coaching. This has always led to me getting frustrated and giving up. Not to say this can’t happen with this program but so far it’s been a blast, and takes all the guesswork out - I just look at the app and go. Will share more on here of how it’s going.
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Today was a goody.
Overhead strength focus.
3 reps every 90s, ascending weight.
Move from press, to push press, to push jerk.
Press: 40, 45, 50, 55, 60,
Push press 65,70,75,80
PJ 85, 90x1
Then, for time
800m run buy in
10 rounds of
5 hang power clean at 60kg
10 double unders (i suck at these so scaled back from 30)
800m run buy out.
Did that in 24:24
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Yesterday.
Anti COVID training (my family all got it but i didn’t)
E2M, 7 rounds
1 snatch high pull, 1 low hang power snatch, 1 low hang squat snatch.
All sets at 50kg
Then did
3 Rounds
15 power snatch at 40kg
15 (crossfit style) pullups.
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Again a few weeks of silence, bit been quite consistent with trainig which is good.
Got stuck over with a fkight so checked this and lo and behold @simo74 has called me out for t-ransformation2025 so i better step up!
Goals will be shared exactly in the thread, but it will be leaning out. I have a number in mind, but will be more mirror than scale.
Decided to start things well with a hotel gym workout.
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Great to see you jumping on the transformation train mate.
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Yesterday
I’ve actually been subbing the strength work out and started doing 531 Morning star.
I can’t see myself ever going full Crossfit, just using the bits I enjoy and pairing with a good strength program.
Yesterday was C1 W1 D3 (restart of my 25 straight run)
Snatch 45kgx 5x3
Front squat 65x 10x5
Press 65x 10x1
Super setted the front squats and the press singles.
Then did some GHD back raises and situps.
Was crazy hot here today so the garage was toasty, even at 8pm.
3 Likes
So further to the above, I’ve been doing a lot of planning with the wife and personally.
Lots of changes coming in the next few months - new baby (Feb), some work to be done on the house, job responsibility increasing.
In discussions we talked about the gym and my hare brianed idea to get even more stuff to allow me to do CrossFit better - but I’ve come to it I don’t need anything more (ok fine a few more dumbells for her), but i have everything i need to get really really strong and in crazy shape.
The last month or two of CrossFit has been a good mental break, but I am going back to 531, but taking some Crossfit Lessons with me, namely bringing intensity to conditioning. I have really enjoyed Oly lifting, so will keep some variant of it in most cycles.
The goal (long term) for me is to run 24 straight cycles of 531.
This will put me to 40 cycles in 3 years.
In it, I need to make sure I am doing the prescribed conditioning, and stop just doing the things I enjoy.
Enough for now - let’s get strong and conditioned.
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C1 W2 D1
Morning workout. In the gym by 5.30am
Box jumps
Started doing snatches, shoulder felt off and i was stiff. After 2 sets, switched to power cleans
Power cleans, 10 total reps at 80kg ™
Front squat 80x 5x5 (SSL)
Press 45kg x 10 x 5 (FSL)
Rows 27.5x 5x10 (per side)
Pushups 25 total
Rollouts 3x10
Lifting done.
Showered, then for easy conditioning took a slow ride on the bike to work.
EC1
Just under 10km, just under 30mins. Pretty leisurely except the last hill before work.
The ride home will be a diff story…
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Cant wait to see how this goes, if you can keep the discipline and consistency you will be a beast after 24 cycles.
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Thats the goal.
This is the challenge.
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Easy conditioning 2.
Rode home from work in the heat.
30 mins, cruisy pace.
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Righto, here goes.
t-ransformation2025 lets go
Its 21st over here in Aus, you yanks will catch up 
The reason to post today is I have had a birthday. Im 27. Im 176cm, and 91kg. Ive steadily gone up in weight for the last 3 years.
Heres my start. To me this is a bit of a wakeup call to get in life best shape of my life before 30.
There they are. Got to start somewhere.
For the next year i am running 531 in some form. I still havent settled on the exact form to run for the next few months but i have an idea forming. Will share here by the end of 2024.
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Trained C1 W2 D3 today.
In a rush so will add a pic of the log or soemthing later.
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Thanks @SvenG !
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Christmas day i did some rasy conditioning with 1 arm swings, 10 reps per side, long rests between.
Yesterday off (travelling).
Today
C1 W3 D1
Power snatch 50x 1,1,3,3,2
Front squat 85x 5x5
Press 50x 10x5
One arm row 27.5x 4x11 per side
Pushup (on handles, deep and slow) 12,13,15
Seared lat raises 12.5s x 11,13,13
Rollout 10 reps (on these i am on the toes and just increasing the range of motion each session. Goal is 10 on the toes
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Lots more “easy conditioning” today.
Mowed the lawn, edges etc.
Ive been tracking macros just to see peg myself at what i think a sustainable week looks like.
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Training day
C1 W3 D2
Hit some good power snatches
Front squats hit top set of 2x5 with 100kg. Moved well. Will be exciting to switch back to back squat.
Presses were a grind.
Finished off with GHRs, torched the hams then got a sickening arm pump.
Today was good, had a big dinner, didnt drink but heaps of good food. Treated it as the last splurge before dialling it in for the next little bit.
Im pretty set that ill just start with the basic 5x5 FSL for C2, it just works and I recover well from it. Will be a bit “bodybuilder” with my accessories mainly for vanity.
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Conditioning
33 minute ruck.
My weight vest (a cheapo job) broke so finally threw it out, threw the plates in my hiking pack instead. Will need to double check weight, was about 12kg in the vest.
I also am not sure of distance as my watch went walkabout when i was swimming last week.
Just focused on constant pace, felt like a fast walk.
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