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13 thoughts on “Sat, Dec 6th”

1. That is a ridiculous amount of squats.

   Kyle, I never mess around when it comes to the important things in life.

2. It’s based off a thread I read on PMenu where Greg Everett said he found it better for increasing 1RM strength than 5 x 5, so I said why not? Hell we can always use more back squatting damn it.

   I’ve really been slack taking photos up in the gym of late, must rectify that next week.

3. Oh, and check out the news story on the rest day today. Not the financial statements one, but the CrossFit Lexington one. Inspiring stuff.

4. Generalised Messing About (GMA) was performed all over the shop today but I have a few specifics.

   Squats 3-3-3-3-3

   Scotty: 40-50-60-70-80-90(1)
   Bobby: 40-60-80-90-100(f)-100(f)

   Push Press 1-1-1-1-1

   Scotty: 50-60-65-70-72.5(f)
   Bobby: 50-60-65(PJ)-70(f)-70-72.5(f)

   PJ=Push Jerk

   Oh and my 70kg push press was the hardest press I’ve ever done.

   Eoin was down and did some 5×5 squats, don’t know his actual weights but I saw him squatting 60kg at one point. Welcome to Eoin’s friend who’s name escapes me at this point. Hope you had a good day at CF Ireland.

5. Oh and Will, you’re a jerk.

6. Daragh settled in at 40kg for sets across, and we worked at getting his form dialed in.

   Had Eoin doing 60kg for the first 4 sets, which we bumped up to 65kg for the last one to see what would happen. He seemed to survive.

   Think I saw Kyle hitting some benching while Scott and Bobby were on the push pressing, lot of generalised messing about alright.

   A ring support-off followed. Not quite as exciting as a dance-off, but we work with what we’ve got.

7. I’ve some study to do but later on I’m going to MacGuyver myself a counterbalance system for muscle ups. I’ll take some photos if it works out. If not I’ll take some photos of me being tangled up by my contraption anyway.

8. If I remember correctly my numbers were;
   Squat 100x5x3
   Bench 90x5x3
   Deadlift 110x5x1

   Plenty of room to go up on all of those.

9. Well, I was working, but I did manage to pick up a 32kg kettlebell.

   Not as bad as I expected. Cleaning and pressing it is tough, but swinging it isn’t too bad (although I think any one-handed switching in mid-air might be a recipe for disaster).

   Bit stuck for time and motivation, so I did that “1 on the first minute, 2 on the second, 3 on the third…” workout.

   Got up to 13 rounds and nine reps. Starting breaking up the reps for the 12th and 13th… Possibly why I didn’t make the 14th minute.

   Strikes me that doing an American-style swing your whole body is pretty much relaxed at any point where the kettlebell is past your waist and on the way up. My arms are loose throughout, feels like all the work is done receiving the kettlebell at the bottom of the swing and redirecting it back up with the hips.

   Thinking back to the tabata we did yesterday I think being relaxed actually slows down the cycle time on the exercise and the number of reps you can get in the 20 seconds. If you want to get above, say, 10, then you’ve got to start actively pulling the kettlebell back down out of the air to speed up.

10. Aye, I think the heads call actively pulling the bell down a “power swing” or something equally hardcore.

    I was gonna do some front squats this afternoon, but the warmup sets felt odly heavy.

    Opted for 50 chest-to-bar pullups for time: 5:36

    Pretty fecking slow, I did the entire chest-to-bar Fran in 6 minutes back on the CF games day, by way of comparison. Confounding factors include this workout being done on my evil 2-inch bar, and arm fatigue from all the GMA.

11. You know, they had a couple of things in Star Fitness when I picked up my kettlebell that looked interesting.

    First of all, a rack of medicine balls that looked pretty well made (Yay). Then I found that they were only 1kgs and 5kgs (Boo).

    Also, there was this contraption that I’ve seen in MMA magazines. It’s basically a way for someone to pay a fortune for a sandbag. It’s called the ‘powerbag’ or something along those lines and is basically a sealed canvas bag with two straps on either end. It’s basically like a gym bag. Again, dissapointly light- 15kg. I guess if they made it any heavier they’d have to worry about people coming back complaining that it kept exploding on them or that the handles were coming off at the seams.

12. Scratch that, I think the medicine balls were 3kg and not 5kg. Either way, they seemed too light for wall-ball.

13. Hanging power snatches
    5-5-5-5-5

    45, 50, 52.5, 55, 60kg