DarK_RaideR's BattlE_LoG

[DarK_RaideR]

Sunday, 22 October

SkiErg machine 2km at 9:26

2km Row for 8:52

[DarK_RaideR]

Wednesday 25 October

Tactical (Kettlebell) class

Warmup: Russian/American/Power Swings

Skill: Dead Clean

Drills: Squat Thrust & Dead Clean, Squat Thrust Offset Pushup Dead Clean, Explosive Pushup Dead Clean

WOD

3' AMRAP of:
Squat Thrust & Dead Clean
2' Rest
3' AMRAP of:
Squat Thrust Offset Pushup Dead Clean (Rx) or Explosive Pushup Dead Clean (Rx+)

Score: 45 (32+13) Rx+ using a 20kg

[Jarric]

On ‎26‎/‎10‎/‎2017 at 9:11 AM, DarK_RaideR said:

Squat Thrust & Dead Clean, Squat Thrust Offset Pushup Dead Clean, Explosive Pushup Dead Clean

 

I thought after a year and a half on here I was getting pretty good at translating Crossfit, but I have no idea what's going on here.!

[DarK_RaideR]

On 10/27/2017 at 2:57 PM, Jarric said:

I thought after a year and a half on here I was getting pretty good at translating Crossfit, but I have no idea what's going on here.!

True, I had the same reaction. Admittedly, watching someone perform the move is easier, but I'll give it a shot:

 

Dead Clean: Basically a fancy way to call a simple KB clean. The "Dead" part has to do with starting from a dead point on the ground with zero momentum. Same reason that word is in deadlifts, really.

 

Squat Thrust: Pretty much a burpee without the pushup and jump/clap part. Just get down on all four from standing position and hop back up

 

Offset Pushup: Assume pushup position, but with one arm on the KB's hold. Perform a pushup, walk your hands to the other side so that you're grabbing the KB handle with the other hand and do another pushup

 

Explosive Pushup: A fancier version of the Offset pushup, this is basically a fancier version where instead of walking your hands to switch sides, you do the pushup with enough force to go flying over the KB and switch sides/hands in the air.

[DarK_RaideR]

Monday 30 October

Visited the Personal Training studio of the coach who got me into Crossfit. He had me do a WOD up against his athlete of choice, a lady who regularly competes at Throwdowns on the Scaled category. Like, seriously bruh?

12' AMRAP

10 Box Overs

5 Deadlifts (60kg)

5 Pullups

Score: 7 rounds for me, 10 for the athlete. We congratulated each other afterwards

 

Clean and Press 1RM

1x40kg

1x60kg

1x65kg <- Former PR

1x70kg

1x75kg <- New PR #Whoa

 

Plus some side work on Double Unders and Handstand Pushups

[DarK_RaideR]

Tuesday 31 October

Revisited the CF box where I started in my hometown

 

Post warmup skillwork: 5 sets of 4 Negative Pullups

 

WOD

3 Pullups

6 Deadlifts

9 Pullups

12 Deadlifts

15 Pullups

18 Deadlifts

21 Pullups

24 Deadlifts

27 Pullups

If done under the 12' Time Cap, for the remaining time do 5 Pullups and 10 Deadlifts AMRAP

Score: 100 reps exactly (up to 16 of the 24 DLs) at 70kg Rx

[Tanktimus the Encourager]

Well done on that PR!

[DarK_RaideR]

Thursday November 2

Rowing class

3 rounds of 2.500m row with 5' rest intervals in between

Round 1: 12'11"

Round 2: 12'30"

Round 3: 13'

[DarK_RaideR]

Sunday November 5

Spartan Super OCR (roughly 16km)

Finished at 3 hours and 26 minutes, having failed only the Slackline and one handle before clearing the Monkey Rig

THEN

Back to back Spartan Super OCR (roughly 8km)

Finished at 2 hours, 3 minutes and 45 seconds with both calves and my left quad cramped from the start to the point where I needed some help with the walls and walked the course. Failed the Spear Throw and again the Monkey Rig one handle before I could clear it.

[DarK_RaideR]

Tuesday November 7

Rowing class

2' @ 26 SPM (75% force), 443m
2' Rest
3' @ 26 SPM (75% force), 669m
3' Rest
4' @ 26 SPM (75% force), 870m
3' Rest
3' @ 30 SPM (100% force), 731m
2' Rest
2' @ 30 SPM (100% force), 476m
1' Rest
1' @ 30 SPM (100% force), 254m

[DarK_RaideR]

Thursday November 9

For time:

40 GHD Back Extensions

30 Body Blasters (Burpee+Pullup+Knees to elbows complex)

20 Lunges

10 Shuttle Sprints (50m each)

Score: 14'55"

[Mr_Willes]

Up to any BBQing lately?

 

Spoiler

 

[Jarric]

On 11/16/2017 at 12:48 PM, Mr_Willes said:

Up to any BBQing lately?

 

  Hide contents

 

 

Looks like perfect weather for a barbecue to me.

[maegs]

On 11/16/2017 at 7:48 AM, Mr_Willes said:

Up to any BBQing lately?

 

  Hide contents

 

Fine Irish weather for a BBQ!

[DarK_RaideR]

No idea what a BBQ has to do with my training log, but I digress.

 

Saturday 18 November

Weightlifting 101 class

 

Push Press 5x5 (114lbs)

Halting Deadlifts (4-4-3-3-3-2-2 rep scheme, heaviest was 274lbs)

Hang Clean (5 single attempts to go for 1RM, made it to 140lbs)

 

And my back hurts ever since

[Mr_Willes]

I read there was some super heavy rain in Greece, and i just wanted to know if you were fine, just a tad cynical in the way i asked. I thought it would be easier to pick up.

[DarK_RaideR]

44 minutes ago, Mr_Willes said:

I read there was some super heavy rain in Greece, and i just wanted to know if you were fine, just a tad cynical in the way i asked. I thought it would be easier to pick up.

Ah yes. Didn't make the connection. There were floods and casualties, but I'm fine, thanks for the concern.

[DarK_RaideR]

Tuesday 21 November

4' of Assault Bike to keep me warm till class started

Rowing Class: 40' of rowing, broken into 4 sets

40:00-30:00 @ 24 SPM (25% pull)
30:00-20:00 @ 26 SPM (50% pull)
20:00-10:00 @ 28 SPM (50% pull)
10:00-00:00 @ 30 SPM (75% pull)

 

Score:: 7.981m total

R1: 2'38"/500m at 24 s/m

R2: 2'32"/500m at 26 s/m

R3: 2'30"/500m at 28 s/m

R4: 2'21"/500m at 30 s/m

So overall a picture perfect score, nailed both the pulling force (at drag factor/fan resistance 6 out of 10) and the s/m pace.

 

Disclaimer: For those who wonder what the above mean, here's a handy decoding table

SPM or s/m: Strokes per minute a.k.a. rowing pace. How many times your seat goes back and forth in a minute

Pull percentage: It's actually a 4 star rating our coach uses to let us know how much effort he wants us to put in the pulls. 1 star is chill pace, cool enough to start a discussion with someone rowing next to you. 2 stars is warmup pace. 3 stars is regular training pace. 4 stars is all out, competition pace, leave it all on the floor and finish with an empty tank

Time/500m: Closely connected to the previous one, how the rower counts your pulling power. Effectively, it's how the rower translates your "pull percentage" into something quantifiable, which is how long it would take you to row 500m at said pulling force. When rowing, this number changes with each pull, so the final score is the average of all your pulls.

[DarK_RaideR]

Tuesday 28 November

Rowing class

6 rounds for time

500m at 100% pull and 30-32 s/m

Score:11'50"

[DarK_RaideR]

Thursday 30 November

Rowing Annie

500m row

50 Situps

400m row

40 Situps

300m row

30 Situps

200m row

20 Situps

100m row

10 Situps

Score: 14'14"

[Mr_Willes]

My belly hurt reading this...

[Raxie]

Well damn you've been kicking some ass.

[DarK_RaideR]

Sunday 3 December

Warmup+Burgener warmup

3 rounds for time

400m run

12 Power Snatches (64lb)

6 Bar Muscle up transitions

Score: 15'44"

 

Pretty weak day, felt out of gas as soon as we got to the Burgener warmup, which is why I scaled down to 64lb instead of the 74lb Rx weight for the Snatches. BMU transitions were fun though.

[Kishi]

At least you were sensible about your training, though, as opposed to grinding yourself into the dirt.

[DarK_RaideR]

Tuesday 5 December

Rowing class

4 Rounds of:
7' Row @ 28-30 SPM (75% pull)
4' Rest

 

Score

Round 1: 1.636m

Round 2: 1.654m

Round 3: 1.520m

Round 4: 1.542m

Total: 6.352m