SteveO: over-the-box jump.
EMOM for 5 minutes:
- 2 Hang Squat Cleans @ 70%
-then-
30 minutes to establish a 1RM Back Squat.
Post loads and training notes to comments.
In other news
Smash Clash Registrations are open!
That’s right guys it’s that time of year again. Bernie’s open up the registrations page -> Go register now
Link Love
10 Things New Women Weightlifters Should Know (Aimee Anaya Everett) - Seems pretty relevant considering the amount of chicks that rolled into the gym this morning?
So stoked with this morning’s sessions – All you guys rock and completely made my day!
Great to finally have Beck P back with the AM crew after a couple weeks off
Special shout outs to: Jamie w/ 200kg (PR), Zoe w/ 77kg (PR) & Tahni w/ 87kg (PR) MONSTERS!
Back squat : 85kg (PR)
Oops – forgot half my entry
A: 40kg, felt good.
B: as above, tried twice at 90kg (second time with the bar lower down my back) – failed both times. But extremely happy with this effort.
First day back after 2 weeks off with an injury – bloody brilliant to be back! Was a bit timid to start, doing the right thing and taking it easy…..but….managed a new PB!
18kg Hang squat cleans (very timid start)
70kg 1RM back squat – new PB
So great to be back training with the awesome 5:30am crew! Jamie and Zoe you guys are awesome!!
Great work to the AM crew
Mark did a PB by 15kg – at 85kg – which was darn impressive!!!
I Did 30kg with the hang squat cleans
67.5kg for the Back Squat…. unfortunately I cannot push for massive PB’s like everyone seems to be doing….. so this is frustrating….. but I am pretty happy to be surrounded by such awesome people!!!
Once my baby is out – I am back squatting 80kg!!!!!!
Good session – Well done to Timmy also who hit a PB.
One of my goals at the start of the year was to nail a 200kg back squat
A: 70kg Hang squat cleans@ 70% – I need to up this to progress.
B: 200kg – PB – had a crack @ 210kg – epic fail
A. 40kg. Felt quite comfortable. I think 50 would be manageable. However, aggravated my shoulder again on the weekend and was a bit tentative this morning.
B. 102.5. (PB by 2.5kg) failed two attempts at 105 and also at 103.5kg.
Awesome watching peeps hit PB’s this morning. 200kg is awesome, nice work Jamie.
A: 35kg, felt challenging but good, willing to go a bit heavier next time
B: 1RM Back Squat – 62kg (PR), hit this early on, and then failed the rest of my reps trying to lift heavier for like the next 15 mins! couldn’t budge even a kilo heavier after this lift.
About that article – hmm i never seem to pee when i lift? maybe i’m not going hard enough? haha.
Also – finished my first ever whole30 yesterday. oh sweet sweet protein shake after training how you’ve been missed. noticed a massive change in my body over the past 30 days of eating clean, recovery went through the roof, was hitting pb’s nearly every day at training during the 2nd and 3rd week. overall felt i had more energy and leaned down a bit, no change in weight or anything (not that i was looking for one) but felt less bloated overall. didn’t really have any cravings, but i did miss convenience meals that i’d been used to – all the planning and cooking and label reading (pretty much just stopped buying anything that came in a packet, in terms of blended spices and marinades etc, and just made everything from scratch) was something i had to get used to, but was definitely worth it. i’m a paleo convert. as Ben would put it – this stuff actually works!!
A: 25kg first round, 30kg after that, working from power cleans to full squat cleans to get my confidence.
B: Couldn’t hit the depth on my old PR of 65kg (2 x fails). Was really disapponted but hey – it is what it is. Given that I’ve only been around for 50% of the time since I hit that PR (no excuses but I’m sure it has had some effect), you win some you lose some!
Loved the extra encouragement today and the link – thanks Coach!
Great session!
A: 40kg. Trying to master the jump without any re-dip.
B: 106kg. Massive jump from my previous PB* of 90kg 1RM. Stoked with this!
*As appropriate as PR is in gym-land… in means something entirely different in nursing-jargon so I’ll stick with the reference PB’s I reckon haha!
Massive thanks to to Wallid for the spotting and g-ups.
Great training together and Well done on the PB, NathO, you smashed it.
A: 50kg. I think the weight was about right as it felt heavy, but I could still focus on technique.
B: 100kg (PB). I am very happy with this as the depth was good. Failed it the first time, but appreciated coach B’s encouragement on the second attempt.
This morning started like any other CrossFit morning – early and with just that little bit of trepidation as to what Coach had in store for us. It seemed easy enough with the “A” workout, but Ben was not in a mood to take anything less than perfect technique. Short of stealing a pair of tap shoes in my size, I think I will always struggle to get the required “stomp”. Still, after some coordination issues were resolved, I punched out 40kg which I can only guess is around the 70% mark, so pretty happy.
1RM back squat – there’s a hell of a thing! Powered through the build-up: 40kg – BAM! 60kg – BAM! 80kg – BAM! Didn’t even look like slowing down! Loaded up 90kg expecting another strong lift…
Half way through the “fold” I discovered that the left side safety bar on the rack had not been installed which almost left me kissing my own arse. Whoops! Note to others – always check both sides of the rack for the safety bars! Note to self – get more sleep the night before!
After nursing my bruised pride, I managed to eventually punch out 95kg, so I was pretty stoked.
A: 60Kg heavy enough that I had to stop and think about what I was doing.
B: 160Kg – I’ll call it a PB as no one called me on depth so it must have been legit.
170 ugly and dumped the bar when I bottomed out.
So many PRs! Big ups to everyone who nailed it. such a fun early morning sesh working out with Tim and the AM crew
A: 50 felt good and starting to click with getting the bar on my shoulders and into my throat. STOMPETY STOMP STOMP
B: 120 old PB, F@125; F@122.5 x 2; finished with 1×100
Seeing Tim and Jamie rocking the low bar, would definitely be keen to learn how to do this
A: 50kgs.
B: bit off my PB at 80kgs…. But am so much further along in my recovery than I thought I would be At this stage… Feels like a PB to me!,,
A: 50kg. first time on the new technique so i just went light
B: beat my pb and did 120kg. i did my old pb like it was nothing, i even did my pb like it was nothing. i went for 130kg twice and failed both, then went for 125kg 3 times and failed all of them. but a pb is a pb
A: 35kg… I think? Still having shoulder pain with anything lifting – not good. Hopefully sort it out soon.
B: first ever 1RM on back squat – 60kg. Failed at 62.5kg, just couldn’t get out of that low squat.
Oh and CONGRATS Sean on the engagement!!
A: 40kg
B: Protecting a slightly injured lower back, and under strict instructions to dial it back a bit, so just worked up to 3x 100kg, focusing on technique
A: 35kg (33.5kg is 70% of 1RM)
B: 62.5kg (PB, ‘though not 100% sure on depth), failed 65kg. Weighted squats are my nemesis.
Hang cleans at 50kg. Still have to think a fair bit with the new technique, but getting better.
Back squat (low bar) 1RM at 101kg (PB). Haven’t done 1RM before so previous was 5x85kg. Concentrate on lifting chest first out of the hole.
60kgs for hang clean.
Felt ok after a week off .
Back squat 122 kg pb from 115 . Failed 127 . Looking forward to getting stuck back into it !
Hang clean 30kg
45kg back squat, wowzers I felt this. Tried 50kg failed (awesome squat though
A.35kg not sure what my max is these days…
couldn’t do 72 kg.
B. I have been a little sick so thought I wouldn’t get my last 1RM but managed to get it 70kg
A. 35kg – felt a bit messy but I got there
B. Got 60kg first attempt and failed 62kg twice before finally getting it on the 3rd! Felt good
A) 40 kg.
B) 142.5kg pb. But I couldn’t get amped this morning. Felt flat.
But tahni hitting 87kg was awesome!
A) 40 kg was so happy to be back with the 7.15 crew, didn’t realise we had a new technique!
B) 2 failed attempts at 100kg. Hit 90kg well.
great to be back!
A: 60kg. Went a bit heavier as it was only 5 rounds. Felt good but had to concentrate on form.
B: Hit 120kg (10kg PR), tried 125kg twice but folded. Linsey hit 58.5kg but felt good and sadly ran out of time for 60kg.
Thanks to coach Ben for creating and awesome vibe with his energy and his ‘Rage. “F*#k you I wont do what you tell me!” Unless you’re one of the coaches at the gym…….. Or Linsey.