Anyone who has done Lumber Jack 20 before will have vivid memories and traumatic scar’s. All in the name of remembering lost soldiers.
Lumber Jack 20 is a hero workout in which Crossfit uses the workouts to honour those lost in combat. There was an awesome comment on the main Crossfit site that said “You’re here, they are not so go hard”
I love the sentiment of that comment and that is absolutely what we did!
Props to Kirsty and Adrienne who accompanied me.
This is how it went………….
Firstly Overhead Squat 1 Rm.
Me (Sally) 60Kg
Now to explain LJ.
Tom and his crew on sat did this as a team so not wanting to be left out so did we.
Multiply the reps by the amount of people. For each move those reps needed to be accumulated by the team. This meant that stronger members would end up doing more and weaker members less. In between each move is a 400m dash! Nice.
(I am just going to list the female weights for this workout)
Kettlebell Swing 24Kg
Overhead Squat 38.5Kg
Box Jumps 24 inches
Dumbell Squat Cleans 15Kg each arm
So for each move your looking at 60 reps.
The Deadlifts were the move to slow us down and personally I don’t like running but hey you can’t love it all.
Another Stonker of a workout for the team trails. Nice one Crew.
Sally Dixey is a Personal Trainer with Crossfit London in Bethnal Green
Wednesday 12th saw the second team trial session delivered and what a session it was.
Tom had set up a Fire-Breathers session, which is Crossfit slang for those Crossfitters out there that eat back to back wod’s up for breakfast, who work so hard that you have that burning sensation sitting on your lungs and throat -Nice.
I could sense from the build up that this was going to be an epic session.
Set up for Grace(you have to watch this video Miranda is awesome!)
30 Clean and Jerks for time (42/62kg) The rule is Ground to overhead, full lock out.
10 minute cap.
The faster you got through Grace the more rest you had.
Before I continue I have to admit that I totally screwed Grace up and i don’t even understand why………….
Let me explain.
Grace should be Ground to Overhead right..but for some reason I went ahead and must have completed around 20 reps from a hang position! I was the only numpty in the class doing it like that, I must have been in my own world.
I had every intention of running through Grace again on Friday and then post my result but the DOMS is still pretty harsh even as I type. I defo need to work on volume if I am going to make the team.
Anyways aside from that I was quite happy with my effort.
It was the first time doing pull ups in a wod rx’ed. Tough but such a good feeling!
I had to reduce my push ups from full to knee push ups by about round 4 but I am ok with that. I just need to work on that.
Yikes Summer is nearly over. Where does the time go to???
I have just spent an amazing weekend with my fantastic friends. I need to say a big thank you to my sister for looking after Snoop for the entire bank holiday weekend.
I love being mum to Snoop but having a whole weekend to myself with my husband was awesome. We had tickets for SW4 in Clapham where we danced our socks off.
Come Sunday morning though we both looked at each other and said the same thing -“we missed our baby” Ah bless, we picked him up on Monday morning to loads of cuddles and smiles from him.
This also meant that my posting is a bit behind………
Check out this photo of me hanging around.
So after the long weekend my first session back was yesterday.
I got my first ropey ring dip today which I am most cuffed about. Now I have pull ups it’s the turn of ring dips. Slowly but surely I am going to work through my hit list if it kills me!!!!!1
As well as trying out the dips unaided I am also now includeing them in my strength routine. In between sets of bench press or back squat I am adding sets of either ring dips or pull ups.
I am doing the same lay out as with my pull ups. 5 sets with 3-7 reps each set.
With my ring dips I am using a thin red band for support. I am able to get 3-4 reps each set.
With my Pull ups I am averaging 4-5 reps per set with no band support! Whoop Whoop!
Strength is still working through Juggernaut. I still have 6 weeks left in the cycle.
Training posts could get a bit same same but I am going to persist. I will just need to break it up with some good met cons.
Back Squat and Bench Press
50% x 5 reps
60% x 3 reps
70% x 2 reps
75% x 1 rep
80% x AMAP (as many as possible)
Slowly over the weeks I have added more accessory moves and today was the turn of the L sit hold.
This move will compliment working toward my toes to bar. It is when you either hang from a bar and extend the legs out and hold. This uses your hip flexor and importantly your abdominals.
Instead of hangin though I used 2 boxes either side of me to support my hands and body and held my legs out here. I tend to get terrible cramp in my quads so find I am more of a hanging basket after a few tries then an L sit.
Give it a go and see how you find it. (If I was still pregnant I would not be doing this move past the 4-5 month due to the size of the bump)
I hate it when I fail at something, don’t we all I guess.
Training today with Chris I am going to start by getting down the met con,or at least my attempt.
Chris’s suggestion for today was Annie, a benchmark crossfit wod of double unders and sit ups.
50,40,30,20,10 of each move alternating.
It should take sub 10 minutes to complete, but after that fluke of a wod the other week I always suck big time at double unders.
I was prepared to give it a go.
Sucking big time doesn’t even come close.
I was a total loser and by 12 minutes and still not having completed 50.
I dashed the rope to the corner of the room and threw my toys out of the pram!
Chris did try to motivate me by telling me to bloody well get on with it but seeing him flying through while I kept whipping every inch of my legs and arms looking more like someone tangled in the jump rope rather then actually achieving any reps, was enough for one day.
At one point Chris even told me to stop being a spoilt brat, which is fair play. I need someone to be tough on me but where I don’t mind working on my weakness’s I can’t stand working through a wod with them. I feel set up for failure.
So what have I learnt from this.
I need to practice more double unders!
It wasn’t a completely failed session as I did continue the 8’s wave of my juggernaut program.
Really I should have more time between sessions but after such a hectic wk previously I only just got to training yesterday.
Yesterday was …..
Bench press and back squat.
5 sets and 8 reps each set – weight was set at 65% of my working max.
I squeezed in 5 sets of 3 pull ups and some stretching.
Over head press and dead lift
5 sets and 8 reps each set – weight was set at 65% of my working max.
Again I got my pull ups in whoop! And some stretches.
I am always so relieved when the last week is over. It’s like the beginning of a new year for me and everything is measured from that date. Now it’s over for another year I can begin with writing again.
The first thing I need to share with you is the most epic healthy breakfast ever!
I can’t claim this as my own invention, I watched the Hairy Bikers and nabbed it from them.
Beats any fry up!
Rocket and watercress
Salt and pepper
Make a bed of rocket and watercress while heating up a pan of water.
When the water has heated to just below boiling add the egg for 20 seconds. This cooks the whites a little and makes for an easier egg to poach.
Fry the bacon in a pan and add the tomatoes. When done lay on the bed of rocket and watercress.
Crack the egg and gently add to the water and watch it poach to perfection.
When it’s done (I like the yolk to be runny) place the egg on top of the bacon and the tomatoes.
Finally drizzle on some vinegar.
This is a good alternative to a fry up.
As well as cooking I did get in some training sessions……
I am in the fourth week of juggernaut. I am doing it over two days with Sundays reserved for a hardcore met con and some accessory work on my shoulder and ring work.
I have really noticed some awesome strength gains and found that spending less time working in the top end of a working max has meant my form has been consistent and have had next to no bad lifts!
From an injury perspective this is awesome as it makes for less injury and better recovery.
I could try and explain the Juggernaut method but I would probably get all muddled up and not explain it well. It’s quite a complex method but well worth a read. You can find the juggernaut e-book by clicking!
This will explain it much better then I could.
I have had a huge break through with my pull ups. Let me share the story so far……
So while in Australia I had my first ropy chin up since pregnancy. On my return I decided to dust off my power bar and attach it to the bathroom door. I started with that 1 ropy chin up and practise it every time I washed my hands (which made for a lot of practise)
1 chin turned into 3. Whoop
Now I had my 3 chins without a band or support it was time to start practising some strength.
3-7 reps 5 sets rest about 2 minutes between sets.(this can be followed by using support also but try to use as little support required)
The first time I did this I could only manage 3 sets with no band and used a very light red band for the remaining sets.
Next I was able to complete 4 sets with no help and on the final set Chris spotted/helped with the last rep.
A week later I didn’t need any help finishing! Whoop.
Now to turn these into pull ups. (the difference with a chin to a pull is the way you grip the bar -a chin is easier as more bicep is used)
So at home I started to practise a pull up grip every time I washed my hands!
All my hard work has paid off because yesterday I was able to complete 5 sets of 3-4 pull ups with absolutely no help!
I just need to keep working at it and make sure I continue to improve.
My next goal is toes to bar and ring dips!
Alongside the final stage of the 10’s wave (realisation phase of juggernaut, for a detailed explanation of this refer to the above link to the e-book) I fitted in a Sunday meet with Kate.
We are still making our way through the Crossfit Games wod’s.
This Sunday was the turn of the dreaded wall ball amrap.
150 6kg wall balls 9ft target
90 double unders
30 muscle ups
In past posts I have shown images and clips of double unders and muscle ups, you can find them by search my site or looking further on google.
A wall ball is a dynamic move which sees you thrusting the wall against a wall and catching it. This move gets tiring very quickly!
I would love to say I got through the whole thing but with a cap of 12 minutes I only managed to get the wall balls done, with 45seconds to spare.
Yeah I could have made a start on the double unders but I was so wiped out by the wall balls I probably would have got all tangled up in the rope.
I want to add I was using a 7kg ball as we only have one 6kg that Kate had bugsied. Not that I’m complaining! Lol.
Today saw a super organised Sally stepping into the gym. I almost didn’t recognise her (lol)
I had all my weights calculated unlike usual where I come in and have to spend an age working it all out.
It made a huge difference. Well worth preparing for 10 minutes at home.
Continuing with Juggernaut it was overhead press day and deadlifts.
Percentages were the same for both.
1 set of 5 @ 55%
1 set of 5 @ 62%
3 sets of 10 @67.5%
A quick reminder that the percentages are worked out from 90% of a 1 rm. If you don’t know your 1rm but have say a 3 or 5 rm you can use this calculation to work it out.
(weight x reps x 0.33) + weight = projected max
Now time for a met con.
This is the metabolic conditioning part of Crossfit. For all you weight loss junkies out there by working at high intensities/circuit crossfit stylee, you are able to raise metabloic rate and have a greater EPOC (excessive post-workout oxygen consumption) All this means is that way after training you will still be burning calories at a higher rate then using the cross-trainer for an hour.
3 rounds of
15 Power Snatches
30 Double unders (this is where for every skip you rotate the rope twice)
90 second rest
I used 25 Kg on the bar and did this in 11 minutes 21 seconds.
All I need to do now is work on getting a more effective double under as I find them hard work when exhusted.
The stance is slightly wider with a 30 degree toe out and when back squatting a low bar position is preferred. Keep tension on the hamstrings by coming as deep as parallel, which allows for greater posterior chain engagement. A verbal cue of driving from the coccyx and knees out.
The final difference is head position, which is compared to having a tennis ball between chin and chest.
This is how I loaded up……..
1 set of 5 @ 55%
1 set of 5 @ 62.5%
3 sets of 10 @ 67.5%
The percentages are all taken from 90% of a working max.
I have to admit I felt pretty solid working with Mark’s style of back squat. I find because of my olympic lifting I sit very up right in a squat so getting a bit more assistance with my hams and glutes was much appreciated during a strength session.
Next up was my Bench Press. Not my favourite but hey you can’t like everything.
I used exactly the same percentages and rep ranges as above.
(P.s. If you have a crazy big back squat or bench press you may need to do a few more warm up sets rather the whack 55% on straight away)
To finish the topic was Pull Ups.
As most of you know it is my goal to build up my volume of pull ups.
For a strength workout today I did this on top of the odd chin ups at home on my power bar.
5 sets of 3-7 Chin ups using the lightest band support possible.
I did my first set with no band and then used the very thinnest red band to make 5 sets in total of 3 reps.
I certainly feel like I am making progress….watch this space.