FIND YOUR BROTHERS/SISTERS
A:
Warm Up
2 rounds
10 DB S2O
10 DB Racked squat
10 Up Down
10 Sit Up
B: Metcon (Time)
Partner of 2

5 rounds for time

Partner	Set A	Set B
Workout 1	5 x 7.5kg Db Man-Maker	12kg KettleBell Hang
Workout 2	10 x 65lbs Front Squat	25 lbs Plate Overhead Hold
Workout 3	15 x 4kg Wall ball	15 x 4kg wall ball

*Do together. Person 1 do Set A and Person 2 do set B, vice versa.

Cash out
600m Run

Time cap: 45 minutes

Allow to switch partner anytime. Reps are accumulated.

Man-Maker: Rx: 22.5/15 Scaled 15/10 kg
Kettlebell: Rx: 28/20 Scaled: 20/12 kg
Front Squat: Rx: 135/95 Scaled: 95/65 lb
Plate: Rx: 45/25 Scaled: 35/10 lb
Wall Ball: Rx:9/6 Scaled: 6/4 kg

Speedy Abs

5 rounds:
20 heel taps
15 leg raises
10 sit ups
15 mountain climbers
20-second plank

PUSH PULL

A:
Warm Up
3 rounds
5 Scapular Ring Row (Slow & Control)
5 Scapular Knee Push Up (Slow & Control)
10 Sit Up
10 Back Extension (Superman position)
Then,
EMOM x 4 minutes
Min 1: Active hang - to chest up
Min 2: Plank (push up position)

B: Pull up + Dip
4 sets
8 Pull up (Bar Row)
8 Dumb bell push up (as dip)

C: Metcon (Time)
3 rounds for time
20 Narrow Goblet Squat 16kg kettlebell
15 Leg Raise
12 DB Shoulder to Overhead S2O 10 kg db

Time Cap: 15 minutes




Full version


Woof! First time using 16kg kettlebell
Is this considered as an upgrade?
Coupled with 10kg Db

LONG TIME NO SEE... OHS

A:
Warm up
2 rounds
20 Cat-Camel
20 Thoracic twists Stretch
10 seconds Samson Strech/Per side
:30 Plank

Then,
3 rounds
5 Inch Worm
5 Sotts Press (Behind Neck, PVC/Barbell)
10 Plate Thruster 10 lb


B: Metcon (Weight)
6 sets
3 Behind Neck Push Press + 3 Overhead Squat
*Start from moderate weight and build load

Set 1 & 2 - 35lbs (using empty barbell 35lbs)
Set 3 & 4 - 40.5lbs (using barbell 35lbs add ons 2 x 1.25kg)
Set 5 & 6 - 43lbs (using barbell 35lbs add ons 2 x 2.5kg)
Footnote: long time didn’t perform behind neck push press, wow can feel the movement gets rusty....

C: Metcon (AMRAP - Rounds and Reps)
AMRAP x 13 minutes
12 10kg DB Snatch (Rx: 22.5/15 Scaled: 15/10 kg)
12 Box Jump Over 20"
12 Sit Up
= total 4 rounds

thanks man!

Im trying to get 4x a week workout haha. Try to reflect how serious I was during workout.

aiyah double

This post has been edited by leah235: Sep 17 2020, 10:34 AM

strength training - mon,wed,fri
metcon - tues,thurs,

I just show up at the gym and follow the workout list given by the trainer
(it's like a class, consist of 7-10 people per session)
Have to admit, metcon days are harder cus involve a lot of jumping and burpees and all sort explosive movement.

So I plan weekdays 2 days working out - rest - 2 days working out-
normally weekend, I'll rest or go for walk/run, or plainly becomes couch potato.
I'll take a day or two days rest if sore.

Just to track movement, been passive on last weekend
18/9 (Fri)
-long drive, travelling day-
swim 300m to release fatigue

19/9 (Sat)
walk >9k steps

20/9 (Sun)
-long drive, travelling day-
swim 200m to release fatigue

21/9 (Mon)
Rest
Reading: Colorless Tsukuru Tazaki and His Years of Pilgrimage

22/9 (Tues)
Brisk Walk 2.34km within 30 mins

Missing to hit some weight training

Supposedly to hit this on 22/9 (Tues)

COMPLEX
A:
Warm Up
2 rounds
10 Air Squat
10 Push Up
10 Lying Leg Raise
30 Jumping Jack
Then,
2 rounds, with 35lbs Barbell
10 Back Squat
10 Shoulder to Overhead / S2O
10 Hang Muscle Clean

B: Bear Complex (12 sets, build load)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press (Behind Neck Push Press)

*Build load every sets*
Ideal starting weight for
Men: 135/95 lb
Women: 75/55 lb
Result:
Set 1 & 2 : 35lbs empty barbell
Set 3 & 4 : 46lbs (add on 2.5kg x 2)
Set 5 -13 : 48.5lbs (add on 1.25kg x 2)

Note on Push Press -> Push barbell to overhead, without jumping, squeeze thigh abit. Need to work on this. Didn’t add more weight due to push press posture need to be fixed.

*record heaviest weight only*


C: Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Ring Pull-ups
10 Knee Push-ups
15 Squats
BEST = 17-20 rounds
GOOD = 13-16 rounds
NOT BAD = 9-12 rounds
KEEP IT UP = 9 and below

Results: 12 rounds 😆

yo! from running to crossfit
I'm back to fitness life.

thank youuu

Note to self:

Differences between Push Press (strict) and Push Jerk (jump).

ONE MORE REP!
A:
Warm Up
2 rounds in 5 minutes (AMRAP)
10 Reverse Lunges High Knee
10 Elbow-Palm
10 12kg KB Swing
30 Flutter Kick


QUICK-FIT

B: Metcon (Time)
2 rounds for time
12 Devil press 7.5kg
15 Box Jump 20"
18 Push Up (3 rounds)
21 T2B/Leg Raise

Time cap: 17 minutes


METCON
C: Metcon (No Measure)
3 rounds, 1:00 stations, :20 rest between stations, 1:00 rest between rounds

S1: Max Burpee/Up Down (15-12-15)
S2: Max cal Row/Bike (10cal ~12cal)
S3: Max Sit Up
S4: Max DB Thruster 7.5kg (7-10-11)

BARBELL COMPLEX

A:
Warm Up
3 rounds
10 12kg KB Swing
10 12kg KB High Pull
10 Goblet Squat with 10kg DB
10/10 Standing Oblique Crunch with 10kg DB
30 High Knee Run

Note: oblique crunch refer to mins 3:00 ~ 3:10


B: Metcon (Weight)
Barbell Complex
10 sets, build load
1 + 2 + 2
Sumo Deadlift + Sumo Deadlift Shrug + Sumo Deadlift High Pull

Result = using 35lbs barbell, wide leg, narrow grip (one thumb gap)
Set 1 & 2 = 55 lbs (+20lbs)
Set 3 & 4 = 60.5 lbs (+20lbs +2.5kg)
Set 5 ~ 7 = 66 lbs (+20lbs +5kg)
Set 8 & 9 = 71.5 lbs (+20lbs +5kg+2.5kg)
Set 10 x2 = 75lbs (+40lbs)
Note: Yessss deadlift sumo high pull with 75lbs


C: Metcon (Time)
3 rounds for time
10 66lbs Back Squat Rx: 135/85 Scaled: 95/65 lb
10 GHD/Abmat Sit Up
10 7.5kg Push Up Renegade Row(LR1) Rx: 22.5/15 Scaled;: 15/10 kg
12/9 cal Row/Bike or 10/7 cal AirBike

Time Cap: 18 minutes

REFRESH/RECHARGE!
A:
Warm Up
3 rounds
10 Samson Lunges
20 Flutter Kick
10 Push Up & Downward Dog
20 Russian Twist

QUICK-FIT
B: Metcon (No Measure)
0 - 5 minutes
30 Wall Ball 6kg (new weight)**
30 Sit Up
*Rest Remaining Time*

5 - 10 minutes
40 Burpees
200m Run/250m Row/500m Bike
*Rest Remaining Time*

10 - 15 minutes
30 Wall Ball 6kg
20 Hang Leg Raise

METCON
C: Metcon (No Measure)
2 rounds, 2:00 stations, :30 rest between stations, 1:00 rest between rounds

S1: 20x 10kg Single Arm S2O (Left), Max Plank
S2: 20x Box Jump Over 20" (max)
S3: 20x 10kg Single Arm S2O (Right), Max Plank
S4: Max cal Row/Bike/Ski


Note: consuming ON whey protein isolate (rich choco) starting 28/9, 1 scoop per day between 4pm~6pm, can feel the ability to lift heavier, better, last longer. Didn’t feel lethargic or easily tired.

Workout usually between 7pm - 8pm or 8pm - 9pm

JUMP JUMP JUMP
A:
Warm Up
25 burpees

Then,
2 rounds
10 Crab Reach
:20 Static Beast
:10 Static Beast + Opposite Arm & Leg Lift (:10 per side)

Video for reference:



B: Metcon (Time)
20 minutes Double Under Practice
Progression:
High Jump > High Jump Single Under > High Jump Double Clap > High Jump Double Under
Try 20 reps for each movement above, proceed to next movement with good performance.

Note: Keep high jump, slow motion, and hand side to side swing..... not your hand flapping around & swing.

C: Metcon (Weight)
EMOM x 5 rounds. Using 55lbs weight

Minute 1 & 2
3 Squat Clean/Power Clean + Squat.
5 Thruster
7 Burpees Over Bar

Minute 3 & 4
3 Squat Clean/Power Clean + Squat
5 Thruster
No Burpees

Minute 5
3 Squat Clean/Power Clean + Squat
5 Thruster
7 Burpees Over Bar

Note: Been 3 consecutive days hit crossfit, still feeling strong
OK today rest.

Full reference -- was late to the session and Warm Up was swapped with Burpees.
Athlete can try perform 800 Double Under with 20 mins.


This post has been edited by leah235: Oct 1 2020, 08:41 AM

Yo.
I'm in JB. I lift light and do things slow only

I do AMRAP only for those with no equipment, or any weight <10kg. haha.

I was suppose to do perform:
Every minutes x 5 rounds
3 Squat Clean/Power Clean + Squat
5 Thruster
7 Burpees Over Bar

However I do full set 3 round, and dropped burpees for 2 rounds.
After power clean --> thruster, that really got me

WORKOUT AT HOME

A: Warm Up
3 rounds
10 Air Squats
10 Knee Push Up
10 Sit Up
10 Russian Twist

B: Easy Weight
2 rounds
20 10kg Deadlift
10 10kg Neck Push Press
20 10kg Back Squat

C: Freestyle
5 rounds
10 Russian Twist (each hand hold 1.5kg plate)

Was supposed to hit gym, but COVID case hit 432, so gotta stay at home for this week.

QUICK-FIT METCON
A:
Warm Up
EMOM x 6 minutes
Min 1: 20 Lunges + MAX plank
Min 2: 12 Push up + MAX plank
Min 3: 10 Up down

QUICK-FIT
B: Metcon (Time)
2 rounds for time
20 Plate Carry Box Step 20", 25 lb
20 DB Snatch 10kg
20 Push Up Shoulder Tap

1 round
2 DB Snatch 10kg
20 Push Up Shoulder Tap

Finisher: 100 Russian Twist

Time cap: 16 minutes

METCON
C: Metcon (No Measure)
2 rounds, 1:30 stations, :30 rest between stations, 1:00 rest between rounds

S1: Max 12kg Single Arm KB Swing (Right) (result 30~35)
S2: Max Hang Leg Raise (T2B) (result 30~35)
S3: Max 12kg Single Arm KB Swing (Left) (result 30~35)
S4: Max cal Bike/Row
Today remark first time row with 952Watts!
Have always stuck at 750++
Now I have faith one day I will reach 1k Watt
The PM5 Monitor: Which Unit Should I Use To Measure My Workout?


Note: Rested for 1 week from gym due to concern over covid-19 cases

YES RECORD YOUR RESULT!!!
A:
Warm Up
3 rounds
10 12kg KB Swing
10 Ring Row
10 Plank Jack

Then,
3 rounds, With 35lbs Barbell
5 Good Morning Squat (gd morning -> squat ->gd morning)
7 Romanian Deadlift
10 Front Squat

B: Deadlift (6 x 5, AHAP), 135lbs
1:00 Wall Sit after every set.


C: Metcon (AMRAP - Rounds and Reps)
AMRAP x 12 minutes
5 TnG Clean/Power Clean Rx: 95/65 Scaled: 65/35 lb
10 Pull Up/Ring Row
*Power Clean 55lbs

Crossfit Acronym and Abbreviations :

AFAP: As fast as possible.
AHAP: As heavy as possible. Often used during EMOM weight lifting portions of a daily workout.
AMRAP: As Many Rounds (or Reps) as Possible
BBWU4C – Barbell Warm-up for Clean
BBWU4S – Barbell Warm-up for Snatch
BS: Back squat
BW (or BWT): Body weight
CFT: CrossFit Total (A best of three attempts at a 1RM of (Press/DL/BS)
CF: CrossFit
CFHQ: CrossFit Headquarters
CFWU:CrossFit Warm-up
Clicks: Jump rope singles.
CLN: Clean
C&J: Clean and jerk
C2: Concept II rowing machine
DL: Deadlift
DNF: Did Not Finish
DS: Dynamic Stretch, usuall done after a short warm-up and preceeding weightlifitng or a WOD.
DU: Double unders jump rope. The rope passes under the feet twice for each jump.
EMOM: Every Minute on the Minute. Used most frequently during a weightlifting portion of a daily workout. For example, complete 5 reps of BS AHAP EMOM
FS: Front squat
G2OH: Ground to Overhead. Usually done with a plate.
GHD: Glute hamstring developer. A device that allows for posterior chain exercise, such as a hip extension, back extension, sit-ups and glute-ham raises.
GPP: General physical preparedness, aka “fitness.”
HC: Hang Clean
HSPU: Hand stand push up. Kick up into a handstand (use wall for balance, if needed) bend arms until nose touches floor and push back up.
HSC: Hang squat clean. Start with bar “at the hang,” about knee height. Initiate pull. As the bar rises drop into a full squat and catch the bar in the racked position. From there, rise to a standing position
KB: Kettlebell
K2E or KTE: Knees to elbows. Similar to TTBs described below.
K290: Knees to 90 degrees. This is a scaled movement for T2B.
L1: Level 1 athlete. Characterized as a serious very experienced crossfitter, a competitive CrossFit athlete wanting to build strength.
L2: Level 2 athlete. Characterized as a serious crossfitter who is somewhat competitive and wants to improve fitness. Is still working to become completely consistent when doing the Olympic lifts.
L3: Level 3 athlete. Characterized as a beginning crossfit athlete. Working hard to learn the mechanics of Olympic weight lifting.
M: Modify. indicates that a workout was scaled by modifying an exercise within the workout.
MetCon: Metabolic Conditioning workout
MU: Muscle ups. Hanging from rings you do a combination pull-up and dip so you end in an upright support.
OTG: Off The Ground. for example, pick the barbell up from the ground rather than from a rack.
OHS: Overhead squat. Full-depth squat performed while arms are locked out in a wide grip press position above the head.
OYP: Over your partner. Usually refers to jumping over a workout partner.
PC: Power clean
Pd: Pood, weight measure for kettlebells. 1 Pood = 16 kg or about 35#
PR: Personal record
PP: Push press
PJ: Push Jerk
PSN: Power snatch
PU: Pull-ups, possibly push ups depending on the context
Rep: Repetition. One performance of an exercise.
Rx’d or Rx; as Rx’d: As prescribed; as written. WOD done without any adjustments.
RM: Repetition maximum. Your 1RM is your max lift for one rep. Your 10 RM is the most you can lift 10 times. (Commonly found in WOD’s as 1RM/3RM/5RM etc.)
SC: Squat Clean
SDHP: Sumo Deadlift High Pull
Set: A number of repetitions. e.g., 3 sets of 10 reps, often seen as 3×10, means do 10 reps, rest, repeat, rest, repeat.
SPP: Specific physical preparedness, aka skill training.
SN: Snatch
SQ: Squat
Subbed: Substituted. The CORRECT use of “subbed,” as in “substituted,” is, “I subbed an exercise I can do for one I can’t,” For example,if you can’t do a HSPU, you subbed regular push-ups.
T2B or TTB: Toes to bar. Hang from bar. Bending only at waist raise your toes to touch the bar, slowly lower them and repeat.
TGU: Turkish Get Up. Kettlebell exercise.
WAW: With appropriate weight.
WB: Wallball
WO, sometimes W/O: Workout
WOD: Workout of the day
# : Symbol for pounds or lbs.
” : Symbol for inches
‘ : Symbol for feet
* Use this lift to base your 1RM off of.
WTR: With time remaining.


The bolded part are the ones I use often in this journal.
I hope this list helps you to understand what I did/jotted down in my progress.
Source 1
Source 2