xy2610 Crossfit Journal, Go hard or go rest
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 Feb 18 2015, 09:15 PM
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Senior Member
1,566 posts Joined: Apr 2005  
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Strength
5x5 Bent Over Row (@40/60/80/90/95kg) According to coach, I moved like a caterpillar during the last set so form was not great. Metabolic Conditioning 5 Rounds 10 Front Rack Lunge @ 55kg 5 Front Squat @ 55kg 15 Box Jump @ 20' Time: 12:41 Glutes and abs are smoked! |
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Feb 20 2015, 07:54 PM
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Senior Member
1,566 posts Joined: Apr 2005
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Strength
3 supersets of 10 Deadlift @ 70kg 10 Back Extension Metabolic Conditioning 5 Rounds of 15 DB Hang Power Snatch @ 20kg DB 15 Single Arm DB Walkover @ 15kg DB, 20' box 15 DB Squat Clean @ 15kg DBs Time: 24:56 One of the most challenging non benchmark WODs in my crossfit training history since July 2013. One serious MF grip tester. |
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Feb 23 2015, 08:20 PM
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Senior Member
1,566 posts Joined: Apr 2005
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Very inspiring CF doco...just make me want to be the best exerciser in the world.
 3rd minute brings me to tears. Strength 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of Floor Press @ 70kg Chest to Floor Push Up Metabolic Conditioning 6 Rounds of 10 DB Goblet Squat @ 25kg DB 8 Front Rack Forward Lunge @ 25kg DB 15 Butterfly Ab Mat Sit Up 15 Wall Balls @ 20lbs, 10ft Time: 15:06 |
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Feb 24 2015, 08:37 PM
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Senior Member
1,566 posts Joined: Apr 2005
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Strength
3 - 2 - 1 of 220kg Tyre Flip Jump Over Tyre Metabolic Conditioning 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 rep of Power Clean @ 60kg (1-7), 50kg (8-10) Toes to Bar Time: 10:02 Drop weight @ 8 reps round due to deteriorating technique according to coach. Anyway, 28 reps of 60kg Power Clean in a session is a 'PR'. Could not do more than 10 six months ago. Guess I should be happy. This post has been edited by xy2610: Feb 24 2015, 08:38 PM |
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Feb 25 2015, 09:03 PM
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Senior Member
1,566 posts Joined: Apr 2005
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Barbell Gymnastic
5 Minutes EMOM 5 T&G Power Snatches @ 35kg Skills 4x Max Effort Strict Handstand Push Up 90 sec rest between sets Max Effort: 10 - 5 - 3 - 2 I guess I should be happy that I hit 20 reps today. Strength 5 Minutes EMOM to work up to 1 Rep Max Effort Power Snatches 30kg, 35kg, 40kg, 45kg, 50kg Everything feels good until 50kg. Caught 50kg with one bent arm. So technically, it is a bad rep. 45kg feels really good that I have a feeling that I am very close to 60kg. This post has been edited by xy2610: Feb 25 2015, 09:05 PM |
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Feb 28 2015, 01:49 PM
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Senior Member
1,566 posts Joined: Apr 2005
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Crossfit Open 15.1
Since my 1RM of Snatch is 52kg, I have to scale the WOD but I am very happy with my result. 9 Minutes AMRAP of 15 Hanging Knee Raise 10 Deadlift @ 39kg 5 Ground to Overhead (Anyhow) @ 39kg Then Immediately Find 1 rep max of Clean & Jerk in 6 Minutes Score: 205 reps and 154lbs I'm smashed but tempting to do another one to get higher region ranking in my division. Watch the pro do it. From Minute 27. |
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Mar 2 2015, 09:21 PM
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Senior Member
1,566 posts Joined: Apr 2005
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Redid 15.1 Scaled
15.1 Score: 222 reps 15.1a Score: 154 lbs I am happy with that.  |
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Mar 2 2015, 10:28 PM
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Senior Member
1,171 posts Joined: Dec 2006
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QUOTE(xy2610 @ Feb 12 2015, 10:59 AM) 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. Pretty cool insight bro. 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.   |
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Mar 3 2015, 08:57 PM
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Senior Member
1,566 posts Joined: Apr 2005
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QUOTE(Miracles @ Mar 3 2015, 12:28 AM) Pretty cool insight bro. Glad you give two thumbs up for it, Strongman 10 Minutes Tyre Flip Relay in Group of 4 Metabolic Conditioning 5 Rounds 15 Push Press @ 40kg 15 Box Walkover @ 24' 15 Sumo Deadlift High Pull @ 40kg Time: 13:31 |
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Mar 7 2015, 06:07 PM
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Senior Member
1,566 posts Joined: Apr 2005
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15.2 Scaled
0:01 - 3:00 2 Rounds of 6 Overhead Squat @ 29kg 6 Pull Up 3:01 - 6:00 2 Rounds of 8 Overhead Squat @ 29kg 8 Pull Up 6:01 - 9:00 2 Rounds of 10 Overhead Squat @ 29kg 10 Pull Up Follow the same pattern as long as possible My clock stops at 9:00 Mark with disappointing 78 reps accomplished. In my daydream, I go up to 24:00 Mark. Haha. Doing a hypertrophy boot camp at the moment. May not be able to redo this. |
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Mar 14 2015, 03:16 PM
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Senior Member
1,566 posts Joined: Apr 2005
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Took a few days off after 6 days of hypertrophy & fat loss boot camp.
And got myself fire up for 15.3. All my efforts to get both muscle ups and double unders paid off today. First Rx Open WOD for me. 15.3 Rx 14 Minutes AMRAP of 7 Muscle Ups 50 Wall Balls @ 20lbs, 10ft target 100 Double Unders My Score: 161 reps This post has been edited by xy2610: Mar 14 2015, 03:16 PM |
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Mar 17 2015, 11:25 PM
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Senior Member
1,566 posts Joined: Apr 2005
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Metabolic Conditioning
18 Minutes AMRAP of 10 Goblet Squat @ 15kg DB 10 Single Arm Shoulder to Overhead @ 15kg DB 10 Pistol Squat 10 Push Up Score: 263 reps |
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Mar 18 2015, 09:37 PM
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Senior Member
1,566 posts Joined: Apr 2005
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Metabolic Conditioning
15 Minutes AMRAP of 10 Dumbbell Power Snatches @ 25kg DB 10 Deficit Push Up @ 2" Plate 10 Overhead Lunge @ 20kg Weight Plate Score: 218 reps Surprised that 25kg DB feels okay for snatches. This post has been edited by xy2610: Mar 18 2015, 09:38 PM |
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Mar 20 2015, 07:48 AM
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Newbie
2 posts Joined: Mar 2015
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Hi There.... I came to know that there is a Malaysian company by the name of ZealFit Malaysia (https://www.facebook.com/ZealfitMalaysia) offering Eleiko Weightlifting & XF products. From their pricing....considering the premium brand, I believe it is reasonable. Anyone out there who has used their XF Bar/Plates ..care to comment? Is it really as good as they say?
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Mar 20 2015, 05:37 PM
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Senior Member
1,566 posts Joined: Apr 2005
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QUOTE(greyhound15 @ Mar 20 2015, 09:48 AM) Hi There.... I came to know that there is a Malaysian company by the name of ZealFit Malaysia (https://www.facebook.com/ZealfitMalaysia) offering Eleiko Weightlifting & XF products. From their pricing....considering the premium brand, I believe it is reasonable. Anyone out there who has used their XF Bar/Plates ..care to comment? Is it really as good as they say? I am not lifting heavy enough to drop the weight.But so far, I do not have issues with both Eleiko Bars & Plates. Of course, I've seen people dropping the weights all the times and they survived the drops since I started XF in July 2013 so I think it must be good then. Hope that helps. |
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Mar 22 2015, 09:31 AM
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Senior Member
1,566 posts Joined: Apr 2005
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15.4 Scaled
8 Minutes AMRAP of 10 Push Presses @ 43kg 10 Cleans @ 52kg Score: 92 reps |
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Mar 24 2015, 08:25 PM
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Senior Member
1,566 posts Joined: Apr 2005
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Gymnastic & Connectivity
5 - 4 - 3 - 2 - 1 reps of Shoot through on 20' box Nose to Wall Wall Walk Then followed by 10 Shoot through on 20' box Metabolic Conditioning 15 Minutes AMRAP of 10 Deadlift @ 40kg 10 Shoulder to Overhead @ 40kg 10 Box Jump @ 20' Score: 270 reps |
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Mar 25 2015, 09:23 PM
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Senior Member
1,566 posts Joined: Apr 2005
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Time Trial
500m Row Time: 1:43 @ 28s/min Metabolic Conditioning 4 Rounds of 50 Double Unders 25 KB Swing @ 1.5 Pood 20 Weight Over Head Sit Up @ 5kg Weight Plate 15 Hands Release Push Up Then 30 Pistol Squats Time: 24:54 Additional Works German Body Composition Training Week 2 4 sets of 25 Peterson Step Up 4010 @ 7.5kg DBs 12 Sumo Deadlift 3011 @ 50/60/70/80kg 4 sets of 12 2-Parts Unilateral Cable Row 4010 @ 9/11/13/15kg 12 Incline 35 Degrees Unrolling Flyes 3110 @ 2.5/2.5/3.5/3.5kg plates 4 sets of 12 Lying Hamstring Curls - Toes turned in & plantar flexed 3110 @ 20/20/25/25 kg 10 Standing Commerford Curl 3011 @ 10/10/8.5/8.5kg DBs 4 sets of 15 Lying Garhammer 4010 15 Incline 15 Degrees Powell Raises 4010 @2.5kg plate |
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Mar 29 2015, 12:03 PM
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Senior Member
1,566 posts Joined: Apr 2005
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15.5
For Time, 27 cal Row 27 Thrusters @ 43kg 21 cal Row 21 Thrusters @ 43kg 15 cal Row 15 Thrusters @ 43kg 9 cal Row 9 Thrusters @ 43kg Time: 14:04 Must say doing Crossfit Open is a very humbling experience. It gave me an opportunity to learn about my weaknesses. I could only be as strong as my weakest links if I do not work on them to improve them. The introduction of the scaled workout comes in as a test for ego as well. I learnt to put my ego down to do the open within my capability safely, of course, not without having to put maximum effort into each workout. So the goal for 2016 Open is to be able to do all Open workout in the Rx division. And I know what I need to do to get there, thanks to Open. |
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Mar 31 2015, 09:05 PM
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Senior Member
1,566 posts Joined: Apr 2005
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Strength
10x5 Floor Press @ ~60% 1 RM (@65kg) 1 minute rest between sets Metcon 16 Minutes AMRAP of 6 Single Arm DB Burpee Walkover @ 15kg DB/ 20' Box 8 Alternating DB Snatch @ 25kg DB 10 OH Lunge @ 20kg Plate 30 Double Unders Score: 275 reps |
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