Been doing Crossfit for a while...since July 2013, to be exact. There are always improvements sometimes and setbacks at other times. And, of course, my goal is always to make it to the Regionals one day. Hopefully, to the Games .Alright, I may not be that special but there is no harm to dream big...

So I currently not only following my coach's programming but also trying to incorporate some programming from The Outlaw Way and Invictus, in the hope of getting to my goal sooner. I may add in some Crossfit mainsite WOD for my training as well if I can fit it in.

Today's WOD (Workout of the Day)

Metabolic Conditioning:
For Time,
9 - 15 - 21 - 15 - 9 reps round of
Hang Power Cleans @ 50kg
Toes To Bar
Sit Up
5 Burpees at any point each round

My Time: 14 mins 54 secs

Strength Training:
5x5 Floor Press @ 80kg (~70% of 1RM)

Thursday is usually a recovery day. I usually spend this day to work on my weaknesses. Nothing too intense even though I change my mind on some recovery days.

So I spend 10 Minutes working on
Max Effort Jumping Bar Muscle Up (every minute on the minute)
Best Score is 3 in a row

10 Minutes Max Effort Double Unders (every minute on the minute)
Best Score is 8 in a row

Then, I did a Yoga session to give me a reason to stretch.

I felt good from my Jumping Bar Muscle Up with minimal jump so I made an attmept to do it from a kip instead. Too bad, still unable to get myself high enough for a transition. Well, I suppose back to the jumping to improve my strength and my transition skill.

Had an attempt on strict ring muscle up, still got it. So it seems like I have the arm strength to move object around me for transition but not enough hip power to propel me over the bar. Typical case of stronger top weaker bottom.

Today's Workout:

Strength:

Bent Over Row
1x12 @ 40kg
1x12 @ 50kg
1x12 @ 55kg
1x10 @ 60kg
1x12 @ 50kg

Metabolic Conditioning:

20 - 18 - 16 - 14 - 12 - 10 - 8 - 6 - 4 - 2 reps round of
DB Hang Snatch @ 20kg DB
Push Up

My Time: 11:16

Coach approves my DB Snatches on both arms today. Left arm picks up its strength too. So it was pretty sweet.

Had a rest day yesterday. Wish I am one of those people who can train 3 - 4 times a day with no break but I am not that special.

So today I break my training into four parts.

a) Strength & Skill:

7 Minutes of 1 Jumping Bar Muscle Up Attempt (EMOM)

Felt weaker today. Often do after rest day.

b) Barbell Gymnastic

7 Minutes EMOM of 5 Hang Power Snatches
Minute 1 @ 30kg
Minute 2 @ 32.5kg
Minute 3 @ 35kg
Minute 4 @ 37.5kg
Minute 5, 6 & 7 @ 35kg

c) Metabolic Conditioning:

6 Minutes AMRAP of
5 Strict Handstand Push Up
10 Shoulder to OH @ 50kg
30 Double Unders

Did not finish. Only did 2 rounds in slightly over 4 minutes. Push Jerks felt very weak after Handstand Push Up. Guess this combo is a bit too advanced for me to go 50kg on the barbell. How people can do it @ 70kg, I wonder!

d) Metabolic Conditioning 2:

4 Rounds of
5 Power Cleans @ 50kg
10 Chest to Bar Pull Up
20 Double Unders

Finished @ 8:16. Have to cut my time in half to make it elite level with 85kg. Seems like a bit out of reach at this point but I am stronger, faster, better than I was last year. Power Clean 30kg was heavy last year. Who knows what lies ahead.

Skills:
3x3 Jumping Bar Muscle Up (EMOM)

Barbell Gymnastic:
7 Minutes EMOM
5 Power Snatches @ 30kg

Met-Con:
3 Rounds
10 Hang Power Clean @ 45kg
15 Chest to Bar Pull Up
20 Box Jump Over @ 24"
2 Minutes Rest

1st Round: 2:12
2nd Round: 2:40
3rd Round: 3:02

Skills:
2x15 Toes To Bar (in sets of 5 Unbroken)
Rest 1 Minute between sets

1st set: 0:31
2nd set: 0:42

After watching countless number of progression videos of bar muscle up, countless hours of jumping bar muscle up practice, hours and hours of analyzing other people's bar muscle up, I finally got mine today.


Yay!

So today's programming

Gymnastic Complex:
3 EMOM sets of
2 Toes To Bar
1 Bar Muscle Up

Strength:
6x5 Bent Over Row (@40kg, 50kg, 60kg, 70kg, 75kg, 75kg)

Metabolic Conditioning:
4 Rounds of
18 Kettlebell Swing Snatches
6 x 1 Burpee Over Bar + 1 Deadlift @BW (75kg)

My Time: 9:16

Yay, cannot wait to polish my Bar Muscle Up now to make it more strict less kip.

Had a quiet day today...Coach programmed lots of squats in met con...Going to stay out, not because of not liking squats but left knee is not 100% and not liking a lot of serious knee flexion today so going to give it a miss. In the meantime...

Strength:
6x3 Push Press (40/50/54/60/64/66kg)

66 feels good for a 70% of 1RM...Hope my 1 RM is improved.

Row Time Trial:
250m @ 0:54 ~27s/m
500m @ 1:47 ~28s/m

Skills:
5 Minutes Max Effort Bar Muscle Up (4 Bar MU in total)
5 Minutes Max Effort Rope Climb (3 ascents in total)
5 Minutes Max Effort L Sit (90s accumulated)

Only had time to do a met con as coach programmed but it is a lot of hard work. Gut wrenching hard work!

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 reps round of
Push Press @ 50kg
KB Swing @ 24kg
Hands Release Burpee
Toes To Bar

Time: 17:40

Last day of the month. It's a quite productive day.

Time Trial Monostructural:
1 Minute Max Calories Row

24 Cal

Skills:
5 Minutes EMOM of
1 Bar Muscle Up

3 Reps + 2 Failed Reps

Barbell Gymnastic:
Death by Power Clean @ 60kg

7 reps max

Metabolic Condition:
5 Rounds of
3 Power Snatches @ 35kg
6 Toes to Bar
9 Box Jump @ 24"

5:33

Then spent about 30 Minutes to work on my hip mobility and flexibility.

Also, registered for the 2015 Open. Excited for the first Open WOD on Feb 26.

Just working on skills and technique today. And a bit of core strength work and whole lot of mobility and stretching drill.

Skills & Technique
6x5 Power Snatches as many Touch and Go as possible (@30/30/35/35/40/40kg)

Get to do second set of 40kg with 5 TnG and better snatches than the first set of 40kg. Not a bad effort for a 80% of 1RM Snatch.

Skills & Technique
6x5 Clean & Jerks (anyhow) as many Touch and Go as possible (@55kg for all sets).

Another decent effort @ ~80% of 1RM of C&J.

Doing better than I expected as well.

Static Shaping
5x30 secs on, 30 secs off of Hollow Tuck Hold on Back

So neurological fatigued would be the best term to describe how I feel now after hitting hard with 80% of 1RM weights.
Guess it is still a long way from hitting 3 digits. I have a whole life to work towards that. My coach may be right about me going to be performing much better at the Masters level in 5 years time if I keep going.

Strength
5x5 Back Squat @ 60kg (50%of 1RM)

Metabolic Conditioning

21 - 15 - 9 reps round of
Push Jerk @ 40kg
Toes to Bar
Burpee

End each round with 30 Ab Mat Butterfly Sit Up

Time: 12:52

Then spend more than an hour looking at 'Becoming Supple Leopard' by Kelly Starrett to get ideas for hip mobility drills and upper body mobility drills.

Was not doing very well today...At least, I tried.

Core Work
Max Effort 6 Minutes Plank

Max Effort: 3:32

Metabolic Conditioning
3 Rounds
50 Double Unders
25 KB Swing @ 24kg
10 Pull Up
15 Hands Release Push Up

Time: 14:01

Skills
3x8 Snatch Grip Deadlift (@50/70/80kg)

Metabolic Conditioning
5 Rounds of
7 Single Arm Dumbbell Burpee Walkover (20kg DB and 20' Box)
18 Front Rack Reverse Lunge (15kg Barbell)
12 Knees to Elbows

Time: 14:06

Yesterday

Barbell Gymnastic

14 Minutes Alternating EMOM of
1 Three Position Clean (Floor, Hang, High Hang)
10 Toes to Bar

@50kg/55kg/55kg/60kg/60kg (failed high hang)/55kg/55kg (failed high hang)

Metabolic Conditioning

12 Minutes AMRAP of
Deadlift @ 80kg
Double Unders

Start with 2 reps of Deadlift and add 2 reps each round, and 10 reps of Double Unders and add 10 reps each round

Score: 280 reps

Today

Skills
7 Minutes EMOM
1 Bar Muscle Up

6 failed reps and 1 rep

Skills
7 Minutes EMOM
3 High Hang Snatch (@30kg/32.5kg/35kg/ 37.5kg/ 40kg/ 42.5kg/ 45kg)

Barbell Gymnastic
5 Minutes EMOM
5 Power Snatches (@30kg/30kg/35kg/35kg/40kg)
Then rest 2 Minutes
Followed by Max Effort Unbroken Power Snatches @ 80% of 1RM Snatch

My Max Effort 8x40kg

Guess it is time to test my new 1 RM soon.

Metabolic Conditioning

16 Minutes AMRAP of
22 KB Swing @ 24kg
12 Goblet Squat @ 24kg KB
10 Deficit Push Up @ 2' depth
8 Ground to Overhead Lunge (10kg Weight Plate)

My Score: 208 reps

Metabolic Conditioning

3 Power Clean @ 65kg
3 Bar Facing Burpees
6 Power Clean @ 60kg
6 Bar Facing Burpees
9 Power Clean @ 55kg
9 Bar Facing Burpees
12 Power Clean @ 50kg
12 Bar Facing Burpees

My Time: 6:37

Yesterday

Barbell Gymnastic

Every 1:30 for 6 Minutes of
5 Unbroken Power Clean & Push Jerks (@50kg/50kg/55kg/55kg)

Then rest 2 Minutes
Followed by Unbroken Max Effort 80%of 1RM C&J (@60kg)

Max Effort: 4x60kg

Today

Core Work
4x30 sec of Hanging Hollow Hold + 30 sec of V Hollow Hold on Floor
Then
1x1 min of Hanging Hollow Hold + 1 min of V Hollow Hold on Floor

Metabolic Conditioning 1
7 Rounds of
7 Hang Power Snatch @ 40kg
6 Overhead Lunge @ 20kg
5 Front Squat @ 40kg
8 Chest to Floor Push Up

Time: 15:59

Metabolic Conditioning 2
3 Rounds of
7 Power Snatch @ 35kg
14 Toes to Bar
21 Box Jump Over 24'

Time: 8:59

Metabolic Conditioning 3
3 Rounds of
7 Power Clean @ 45kg
14 Chest to Bar Pull Up
21 Box Jump Over 24'

Time: 9:34

I am smashed!!!! Yay, rest day tomorrow...

Where do you do your crossfit? Im curious as I didnt know there is a fitness centre/gym that caters crossfit.

Most of the gyms in my area has an area to cater for crossfit. I believe that Fitness First (I work in FF) starts to put in the giant crossfit matrix in their gyms even though they don't call that crossfit but extra squat racks.
For crossfit, you probably need to look up online to check if there is a local crossfit gym in your area.
I do have a coach to guide me with my lift so I would suggest you to find a good crossfit box to learn the lifts or even better if you have an option to learn olympic lifting from experienced olympic lifting coach and gymnastic movement from gymnastic coach. You can even get a running coach to correct your running technique if you have that option available.
Hope that helps.

Skills

3x10 Jumping Bar Muscle Up

Met Con
16 Minutes AMRAP
3 DB Manmaker @ 15kg DBs
5 Deadlift @ 75kg
7 DB Squat Clean @ 15kg DBs
9 Single Arm DB Walkover @ 15kg DB, 20' box

Score: 129 reps

Strength

Bench Press
5x5 @ ~70% of 1RM (70kg)
1 Minute Rest Between Sets
Then
1xME @ ~70% of 1 RM (70kg)

ME: 10 reps

Metabolic Conditioning
15 Minutes AMRAP of

2 Hang Power Clean & Push Jerk @ 50kg
2 Toes to Bar

Add 2 reps to each exercise every round

Total Reps: 93 reps