Fight Gone… Better than last time at least.

“Every human being is the author of his own health or disease.”

- Buddha -

10.30 am, WOD Part 1 – Technique and Strength

A. WU, Hand Stand Walk 3 attempts:
3, 4, 7m PB!
B. WU-Series, 2 set @ 43 kg: 2 Push Press, 2 Split Jerk, 2 Press Behind the neck in Split position

C. 5 Sets: Power Clean + Front Squat + Clean + Split Jerk (5 sec hold on last).
61kg, 70, 79, 84, 88
D. Hang Snatch High Pull, Flatfooted, 4*4
43kg, 43, 48, 48
E. Double Dip Front Squats (1+1/4), 3*3 @ 102kg
Done!

4h Rest

 4.30pm, WOD Part 2 – Conditioning

F. “Fight Gone Bad” 3 one minute rounds for max reps of the following:

• Wall Balls, 20lbs to 10″: 28/25/22
• Sumo Dead Lift High Pull @ 33kg: 28/18/19
• Box Jumps to 50cm: 35/30/30
• Push Press @ 33kg: 28/20/22
• Row, for Cals: 12/10/13

Total: 340 PB! (+43 points).
Actually counted wrong during the session and got a pleasant surprise of 4 more reps when I nerdly watched the entire video when I got home.

Morning session felt good, my hand stand walk is actually really solid now, want to be able to do 10+10m with a turnaround! 88kg for the Clean complex was just about to heavy for “perfect execution”. Flatfooted Snatch Pulls was weird, but think I got it in the end. Front Squats heavier than I remembered them..

For the FGB I was stood down by my planned sparring partner, Graham had been sick and wasn’t up for it yet. Hard to push it when it’s just me and the clock for this kind of workout. When I hit the first round hard, I knew I would have the best score in the gym, (Antons 308), and that made me lose the mental battle to push it 100%.
Something like a year ago since I did this the last (and first) time so no surprise I would better my self a lot. One year is about as long as I’m gonna keep it with this specific workout, don’t think the SDHP’s are neither efficient nor healthy, specially with my shoulders.
Plan was to barely move at all at the rower to save energy for the other exercises and that’s exactly what I did…

On another note, I’m no longer the strongest guy in the gym! This is actually a quite cool story. We have Grant, a 37 year old and about 100kg athlete who has been doing CrossFit for about 7-8 months(?). That he is freakingly strong we already know, but when he this week alone first out-Squats me and then out-Presses me it’s just rude!
To the story comes some funny details. He PB’d his squat by +20kg yesterday on an “off day”, and today he not only added 20 kgs to his previous 70kg pb Shoulder Press, (Yeah that’s a 90kg press now!). He did it in about 2-3kg increases from the point when I put on 72 on the bar for him, “to give the guy a PB” (lol)!
To make it even more impressive I’m sure none of theses PB’s are physical maxes for this monster. He struggles with shoulder and knee problems and none of the lifts look even taxing on the dude.

Looks like I might have to consider a strength cycle within soon to at least give the guy a fight for the wall of fame top spots. Actually don’t think I stand a chance, but I love the “in house competitive spirit” we have going on in the box right now. It pushes everybody, including me, to pick up pace and if there’s something I’ve been missing, it’s sparring.

Now, with all of the top guys becoming dangerously faster each month, maybe I’m gonna get more than I ask for..?

Namaste!