This thread is to track my CrossFit progress.

Note that I just started CrossFit actively since September 2019.
So hopefully this thread serves reminder and act as milestone of the hardwork I’ve poured into my body.

August - Gymnastic Strength
This month focuses a lot on strength building, and mostly about gymnastic strength (BODYWEIGHT). Besides getting a stronger in term of movements, these training will challenge your sense of coordination and balancing. Enjoy!

PULL UP STRENGTH #2
A:
Warm Up
2 rounds
10 Push Up
10 9kg KB High Pull
10 9kg KB Swing
Then,
3 rounds
10 10lb Plate Good Morning
6 Scapular Ring Row
30secs Hollow Rock

B.1: Pull-ups
5 x 10 Ring Row (3 seconds hold at top)

B.2: Metcon (Weight)
EMOM x 10 minutes
Min 1: 10 Barbell Bent Over Row Scaled: 55lb
Min 2: :30 Active Hang (Chest up and hold)
=Total 5 sets

C: Metcon (AMRAP - Rounds and Reps)
AMRAP x 7 minutes
10 American Swing 12kg
10 Sit Up/GHD Sit Up
5 Jump Squat
=Total 7 sets

Note: using 35lb barbell

REFRESHING WORKOUT
A:
Warm Up
15-10-5
Air Squat
Up Down
Sit Up
9kg KB Swing

QUICK-FIT
B: Metcon (Time)
2 rounds for time
21 Goblet Squat 12 kg
15 Burpee
9 Devil Press 10kg DB

Time Cap: 13 minutes

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

S1: Max Double DB Deadlift 12.5 kg (2rounds x 15rep, 1 round 10 reps)
S2: Max Wall Ball 4 kg (2rounds x 15rep, 1 round 10 reps)
S3: Max Box Step/Jump 20" (2rounds x 15rep, 1 round 10 reps)
S4: Max Cal Bike

Rest Day.

Walked around pasar malam 30 mins and grab an avocado juice.

QUICK-FIT DAY
A:
Warm up
AMRAP x 6 minutes
10 Air Squat
10 Plank Tuck
10 Plank Shoulder Tap
5 Burpee
= 2 rounds

QUICK-FIT
B: Metcon (Time)
2 rounds for time
20 Plate G2O 25 lb
10 Cal Air Bike
20 V-Up
10R/10L Single DB Hang Clean and Press 10kg

Time Cap: 16 minutes

METCON
C: Metcon (No Measure)
1 round, 4:00 stations, 1:00 rest between stations

S1: 270 Single Under
S2: 60 Air Squat, 10 Sit Up
S3: 230 Single Under
S4: 60 Air Squat

FRIYAY!
A:
Warm Up
3 rounds
10 Up Down
10 Good Morning (Barbell)
10 Back Squat (Barbell)
10 Box Step Up

*barbell 35lb (no plate)

B: Metcon (Time)
For time
21-15-9
Front Squat
Box Jump Over 20”
(Accidentally knocked my front leg 🦵At the edge of box T_T during jump & had to ice for 10 mins)
*note: did around 5 jump box and the rest is step over the box

400m Run

21-15-9
Snatch/Ground to Overhead (G2O)
Ring Row Pull Up

400m Run

12-0-0
Front Squat
2
Burpee Box Jump Over 20”

Time Cap: 45 minutes
Barbell Weight 55lb



Supposedly full WOD:


This post has been edited by leah235: Aug 14 2020, 10:41 PM

3km run

KM1 8:41”
KM2 7:24”
KM3 7:08”

Average pace 7:44”

I’m so happy with this negative split.




Attached thumbnail(s)

Home Workout

A:Warm Up
2 rounds
10 Air Squat
10 Up Down
10 Barbell Over Head 10kg (slow motion)

B:
21-19-10
Burpees
Barbell Bent Over 10kg
Back Squat 10kg

C:
50 Russian Twist
50 Mountain Climbers

Duration B+C 17 minutes

BURN YOUR SINFUL WEEKEND CALORIES
A:
Warm up
AMRAP x 5 minutes
20 Jumping jack
5 Burpee
10 Sit up
(3 rounds)

QUICK-FIT
B: Metcon (No Measure)
EMOM x 20 minutes
Minute 1- :45 MAX American Swing 12 kg (20-20-13-10)
Minute 2- :45 MAX Slam ball 7 kg (20-15-13-10)
Minute 3- :45 MAX Box step up 20" (15-15-13-10)
Minute 4- :45 rest


METCON
C: Metcon (No Measure)
1 round, 3:00 AMRAP stations, 1 :00 rest between stations

S1- 10 Burpee, 15 Double DB Deadlift, 3 Burpees
S2- 25 hanging leg raise(T2B), MAX plank
S3- 10 Burpee, 15 Double DB Deadlift, 3 Burpee
S4- 30 Sit up, MAX plank


Note: Finally can form better leg raise (not knee raise).
-Have to improve with Hollow Hold and Superman so that can swing better and perform Toe To Bar (T2B).
-Can try knee-to-elbow too. Refer How To Improve Toe To Bar

KIPPING PRACTICE
A:
Warm Up
2 rounds
10 Push Up
10 Ring Row
10 KB Swing 12 kg
10 Sit Up

Then,
2 rounds
:20 Hollow Rock
10 Superman (2 seconds hold at the top)
:20 Active Hang (Chest up)

B: Kipping practice (5 x Max Reps Kipping Pull Up)
5 minutes Kipping Technique go through, (in sequence)
*Hollow - Arch position: Think of moving head front and behind
*Keeping core tight, do not close hip angle.
*At hollow position, shoulder go up and away from bar, slightly bring knee up, hip angle closer.
*hip pop, and pull (Full hip extension, then pull up)
*keep elbow pointing down instead pointing behind
Kipping Pull Up
OR
5 Unbroken Kipping + 10 Ring row

*40-60seconds Handstand/Declined Push Up Hold after each sets —> have to be close to the wall


C: Metcon (Weight)
E2MOM x 6 rounds
5 Thruster 46lb (feeling to heavy to perform 8reps @ 10lbs x2plates)
8 Burpee (up down)
8 Sit Up

QUICK-FIT & METCON
A:
Warm up
EMOM x 6 minutes
Min 1: Max Bike/Row
Min 2: Max up-down
Min 3: Max Lunges
2 rounds

QUICK-FIT
B: Metcon (Time)
3rounds for time
400m run 500m row/1000m bike
2times
12 American Swing 12 kg
9 Ring row (Pull up)
6 Burpee Box Jump Over 20"

Time cap: 16 minutes


METCON
C: Metcon (No Measure)
1 round, 4:00 stations, 1:00 rest between stations

S1: AMRAP - 30 Air squat, 30 Mountain climber
S2: AMRAP - 10 Plate Carry Lunges, 10 Plate G2O 25lbs
S3: AMRAP - 30 Push up, 30 Bicycle crunch
S4: AMRAP - 10 Wall ball 4kg,10 Up-down (Burpee)
(3 rounds first part, 2 rounds latter part)

Note: I swear to god doing wall ball really challenging and I slapped the ball once I completed the third set. Secretly hope the ball burst when I slapped it lol. HRM were ranging between 111~143 and I feel like throw up after completed WOD. I’d do anything and rush it when it is <5 sec left

BODYWEIGHT TRIPLET

For Time:

21-15-9

Sit-ups
Push-ups
Air Squats

Quick, efficient, and full body. Treat this workout like a sprint.

Result: 7 minutes

1 min plank
1 min plank hip dip
1 min plank touch shoulder

UP SIDE DOWN

A:
Warm Up
3 rounds
10 Air Squat
10 Sit Up
10 Push Up Shoulder Tap
30 Flutter Kick
:30 Push Up Plank

B: Handstand Push-ups (5 x 8 HSPU or DEFICIT HSPU)
Scaled options

5 x 12 Deficit Declined Push Up
OR
5 x 5 Barbell Strict Press + 10 Push Up/Knee Push Up

*Barbell 35lbs + 1.25kgx2 = 40.5lbs
*Strict Press, no jumping/bent knees, no dip.

C: Metcon (No Measure)
EMOM x 16 minutes
Min 1: :40 Hollow Hold/Floor Tuck Sit Hold/V Sit Hold
Min 2: 10/10 Pistol Squat or 20 Narrow Goblet Squat
Min 3: 20 13 Double DB Bent Over Row Rx: 22.5/15 Scaled: 7kg
Min 4: Max cal Row/Bike

Note: first time doing pistol squat. Feeling weird for left leg to squat. Did this assisted/ grab ring row.

This post has been edited by leah235: Aug 24 2020, 10:54 PM

QUICK-FIT METCON
A:
Warm Up
3 rounds
1:00 Bike/Row
5 Up Down
10 Box Step Up
10 Ring Row
20 Shoulder Tap

QUICK-FIT
B: Metcon (Time)
4 rounds for time
4 Burpee Box Jump Over 20"
9 American Swing 12 kg
20 Knee Push Up
24 Air Squat

Time Cap: 16minutes

METCON
C: Metcon (No Measure)
EMOM x 17 minutes (3 rounds)
Min 1: Max Sit Up (Result 25,30,30)
Min 2: Max Burpee (Result 10,7,10)
Min 3: Max Plank (Result 30s, 20s, 30s)
Min 4: Max DU/SU/Mountain Climber (Single under 50,60,70)
Min 5: Max DB Snatch (Result 10kg 10,12,14)
Min 6: Rest

Freeletics - Aphrodite

50-40-30-20-10
Burpees
Squat
Sit-Up

Total: 1h 22 mins ( 82mins)

=Break down=

Bangga with me onot.

Day by day my performance getting better

QUICK-FIT
A:
Warm Up
3 rounds
20 Lunges
8 Inch Worm Push Up
8 Ring Row
30 Jumping Jack

QUICK-FIT
B: Metcon (Time)
For time
400m run/500m row/1000m bike
30 Ball Slam 7 kg
25 High Box Step Up 24"
20 Left & 20 Right Dumbbell Thruster 7.5kg
400m run /500m row/1000m bike

Time cap: 17 minutes


METCON
C: Metcon (No Measure)
1 round, 4:00 stations, 1:00 rest between stations

S1: AMRAP - 10 Double DB S2O, 10 DB Front Squat, 20 Sit Up
or (20 DB Thruster, 20 Sit Up)✅
S2: 50 Air Squat, then MAX Cal Row (15cal)
S3: AMRAP - 10 Double DB S2O, 10 DB Front Squat, 20 Sit Up
or (20 DB Thruster, 20 Sit Up)✅
S4: 50 Knee Push Up, then MAX Cal Row (10cal)

AND THE METCON
A:
Warm Up
AMRAP x 6 minutes
8 Jump Squat
8 Ring Row
8 Sit Up
4 Up Down

QUICK-FIT
B: Metcon (Time)
21-18-15-12-9-6
Ring Row (Pull up)
Wall ball 4 kg
50 DU/SU/Plate jump after each set

Time cap: 18 minutes


METCON
C: Metcon (No Measure)
2 rounds, 1:30 stations, 0:30 rest between stations

S1: MAX American Swing 12 kg (Average 20)
S2: MAX cal Row (power 750) (Average burn 15 cal)
S3: MAX DB Snatch 7.5 kg (average around 12-16 L and R)
S4: MAX DU/SU/Plate Jump (>100)

Note: a light DOMS kicked in around above knees area the night before. Snatch DB using 7.5kg seems as good choice. Need to do active recovery

FELIX THE CAT

A:
Warm Up
3 rounds
1:00 Row/Bike
10 Air Squat
5 Inch Worm Push Up
10 Sit Up
10 Ring Row


B: Metcon (Time)
6 Rounds for Time
9 Burpees
9 Box Jumps 20"
9 HSPU/Hand Release Push Up
9 Thrusters 55 lbs
9 T2B/Leg Raise

Cash Out: 800m Run/1000m Row/2000m Bike

Time Cap: 50 minutes

DEADLIFT
A:
Warm Up
2 rounds
10 Up Down
30 High Knee Run
30 Mountain Climber

Then,
2 rounds
With Barbell 35lbs
10 Good Morning
10 Romanian Deadlift
10 S2O

B: Deadlift (5-5-3-3-2-2-1, build up to 1RM)
85lbs-135lbs-135lbs-146lbs-146lbs-146lbs-146lbs
*10 Double 10kg DB Bent Over Row after every sets

C: Metcon (Time)

4 rounds for time
*Deadlift*
10 Strict T2B/Leg Raise
200m Run

Round 1: 5 Deadlift @ 80% (from 1RM above) 116 lbs
Round 2: 8 Deadlift @ 70% (reduce 10-20 lbs) 105lbs
Round 3: 8 Deadlift @ 70% (same with rounds 2) 105lbs
Round 4: 12 Deadlift @ 60% (reduce 10-20 lbs) 85lbs

Time Cap: 20 minutes

METCON!
A:
Warm Up
3 rounds
10 Plank Tuck
10 Elbow-Palm
15 12kg KB Swing
20 Reverse Lunges

QUICK-FIT
B: Metcon (Time)
3rounds for time
20 Plate G2O 25lb
20 Plate Carry Lunges 25lb
15 Wall Ball 4 kg
15 Sit Up

Time cap: 17 Minutes
METCON
C: Metcon (No Measure)
3 rounds
Min 1: 20 Air Squat + 30 Mountain Climber
Min 2: 15 Push Up + 30 Flutter Kick
Min 3: 10 Pull Up/15 Ring row + 30 Mountain climber
Min 4: 10 Burpee + 30 Flutter Kick
Min 5: Plank
Min 6: Rest