Karabell

Conditioning
Karabell
10RFT:
3 Power snatch - 60kg
15 Wall balls - 9kg/10ft

12:14 Rxd

All snatches unbroken touch and go. Wall balls lit up my lower back for some reason.

Gator

Strict Press - 5rmx3x5, refer to 12/12/12 for 5rm
55kg

Pendlay Row - 5rmx3x5, refer to 12/12/12 for 5rm
75kg

Conditioning
Gator
8RFT:
5 Front squat - 85kg
26 Ring push ups

19:40 Rxd

Got a chest like Katie Price after that!

Nate

Snatch - 85%x1x8, from high blocks
73kg no misses

Clean & Jerk - 85%x1x8, from high blocks
100kg no misses

Conditioning
Nate
AMRAP 20 min
2 Muscle ups
4 HSPU
8 KB swings - 32kg

14 Rnds

Back Squats, Push Press & Wittman

Back Squat - Establish 3rm
60
80
90
100
110
120
130
140 PB
145 PB

Push Press - Establish 3rm then 90%x3x2
40
60
70
80
90 PB
95x(2)

82x3x2
95 is my current 1rm so it'll be interesting to retest my 1rm.

Conditioning
Wittman
7RFT:
15 KB swings - 24kg
15 Power cleans - 42.5kg
15 Box jumps - 24"

16:59 Rxd

KB swings unbroken.

 (note - we performed the box jumps to games standards, show open hip and control on top of box)

Friday and Saturday

Friday 14th

Snatch - 3-3-2-2-1-1, from low blocks
60
65
70
75
77.5
80 PB

PB from low blocks.

Clean & Jerk - 3-3-2-2-1-1, from low blocks
80
85
90
95
100
100

Front Squat - 3-3-3-3-3
80
100
110
115
120 PB

Conditioning
Track Triplet
3 RFT:
8 Split snatch - 52.5kg
7 Bar muscle ups
400m Run

10:58 Rxd


Saturday 16th

Conditioning
Baz
AMRAP 30 minutes
30 Double unders
8 Squat cleans - 70kg
11 Hand release push ups

11+32 Rxd PB

PB by 3 rounds, 20kg and double unders.

Heavy Grace

Heavy Grace

For time:

30 clean & jerk - 100kg

18:47 Rxd

Set off to quick should have stuck to 1 every 30 seconds like I planned. Reps in the tank at the end of the day.

Strength and Rankel

Strict Press - Establish 5rm then 90%x5x2
30
40
50
55
57.5 PB

52x5x2

Pendlay Row - Heavy 5 then 90%x5x2
40
60
70
75

67.5x5x2

Conditioning
Rankel
AMRAP 20 minutes
6 Deadlift - 102.5kg
7 Burpee pull ups
10 KB swings - 32kg
Run 200m

7+8 Rxd

Everything unbroken but runs were slow.

FRAN

Snatch - 3, 3, 2, 2, 1, 1 - from high blocks
50
60
70x
70
75x(1)
77.5

Clean & Jerk - 3, 3, 2, 2, 1, 1 - from high blocks
70
80
85
90
100
105

Conditioning
Fran
21-15-9
Thrusters - 42.5kg
Pull ups

3:39 Rxd PB

56 second PB on Fran.

 

 

Back Squats + Kelly

Back Squat - Establish 1rm
60
80
100
110
120
130
140
150kg PB

Conditioning
'Kelly'
5 RFT:
400m Run
30 Box jumps - 24"
30 Wall balls - 9kg

22:10 Rxd

Walk balls and box jumps unbroken, need to speed up the runs.

Friday and Saturdays

Friday

Front Squat - Establish 1rm
100
110
120
130
132.5kg PB
135x

Snatch - 5x1@80% from low blocks
68, no misses

Clean & Jerk - 5x1@80% from low blocks
94, no misses

Conditioning
5 RFT:
15 Hang power snatch - 35kg
30 GHD sit ups

13:43 Rxd Hang snatches unbroken.

Saturday

Snatch - Establish max in 15 minutes
40
50
60
70
80
86kg PB

Clean & Jerk - Establish max in 15 minutes
60
70
80
90
100
110
115
120x(J) PB clean

Thruster WTF
400 meter walk with a 60kg BB in the rack position.
Every 15 steps, perform one thruster.
Every time you drop the bar, perform 5 burpees.

17:14 Rxd

Grace

Skill
10 minutes free standing static handstand hold

Push Press - 8x3@70%, every 2 minutes
67kg

Conditioning
'Grace'
30 Clean & Jerks - 62kg

2:36 PB

PB by 1:26

 

 

High Blocks, Squats & Long MetCon

Snatch - 8x1@70%, from high blocks - Rest 60s
60kg, no misses

Clean & Jerk - 8x1@70%, from high blocks - Rest 60s
82kg, no misses

Back Squat - 8x3@70%, every 2 minutes
102kg

Conditioning
4 RFT:
15 Strict C2B pull ups
Run 400m
15 Thrusters - 50kg
Row 500m

34:31 Rxd

Past couple of days

Saturday

Strenght
Push Press - 8x3 every 2 minutes
80kg across, no misses

Conditioning
For time:
Run 1200m
60 KB swings - 24kg
60 Burpees

12:03 Rxd

Monday

BB Gymnastics
Snatch - Max
80
82.5x
85x

Clean & Jerk - Max
105
110x(J)

To much alcohol at the CrossFit Christmas party!

Conditioning
2 Rounds for time:
Row 1000m
30 Box jumps - 30"
10 Muscle ups

15:33 Rxd

Accessories
a) 3x10 Supine ring rows
b)5x10 Xiaojuns - 30kg
c)4x5 Strict HSPU

OLY Work + Metcon

BB Gymnastics
Snatch - Heavy but perfect double from low blocks (just below knee)
40
50
60
70
75x(1)
77.5x(1)
77.5x(1)

Clean + Clean + Jerk - Work to top set from low blocks (just above knee)
60
70
80
90
100
105

Front Squat - Establish 1rm
60
80
100
110
120
125x
125
127.5
130x

Conditioning
AMRAP 10 minutes:
15 Overhead sit ups - 20kg
10 Chest to bar pull ups
5 Power cleans - 85kg

3+28 Rxd

EMOTM OLY Lifts & Bar Muscle Up Chipper

BB Gymnastics
Snatch - 10x1 EMOTM @ 80%
68kg, no misses

Clean & Jerk - 10x1 EMOTM @80%
94kg, no misses

Conditioning
For time:
Run 800m
5 Bar muscle ups
9 Hang clusters - 60kg
Run 400m
7 Bar muscle ups
7 Hang clusters
Run 200m
9 Bar muscle ups
5 Hang clusters

12:48 Rxd

Struggled a bit with my right calf on the runs, was feeling tight this morning from the box jumps last night. Bar muscle ups unbroken through out, hang clusters unbroken first 9, then 3-2-2 and 3-2.

Back Squats & Body Weight AMRAP

Strength
Back Squat - Establish 5rm
60
80
100
120
135 PB

Back Squat 1-1-1-1-1 -3 second pause in the hole
100
110
120
122.5
125

Conditioning
AMRAP 14 minutes
10 Rings dips
20 Over box jumps - 24"

9+9

First 3 rounds of ring dips unbroken.

Strength
a) 3x5 Close grip bench press
70
70
70

b) 3x5 Stict pull ups
15
15
15

OLY Total + LTQ 3

BB Gymnastics
Under competion rules, 3 attempts at each lift.
Snatch
85kg PB
87.5xx

Clean & Jerk
110
115
117.5kg PB

Total - 202.5kg PB

Conditioning
London Throwdown Qualifier 3
In any order/break down complete
75 Thrusters - 35kg
75 Bar hop burpees
75 Pull ups

13:40 Rxd PB

25 second PB from last year.

Good couple of days training

Friday 23rd

BB Gymnastics
Power Snatch + Hang Snatch - 15 minutes to establish max
50
60
70
75
81 PB power snatch and PB hang snatch
82.5x PB power snatch failed hang snatch

Ran out of time to have another shot at 82.5kg, tied my squat snatch with the power snatch PB.

Power Clean + Hang Clean + Jerk - 15 minutes to establish max
60
70
80
90
100
105 PB power clean
110x

Just rode the clean down a little to much, ran out of time to have another shot. Think i can make it next time.

Front Squat - 2RM
60
80
100
110
122.5 PB

Conditioning
2 Rounds for time:
35 Burpees
15 Power cleans - 60kg

7:05 Rxd

Saturday 24th

Conditioning
3 Rounds for time:
10 HSPU
10 Front squats - 85kg

5:48 Rxd

 

Strength

3 sets

a) 12 Xiajouns - 30kg

b) 12 Strict pull ups

 

Rest Day

30:00 Row - damper setting 1, feet unstrapped

6313m

Push Press & Triplet

StrengthPush Press - 8x3, every 2 minutes
60
65
67.5
70
72.5
75
77.5
80

Conditioning
3 rounds
Run 800m
15 DB thrusters - 20kg
21 Pull ups
rest 1 min

Rnd 1 - 4:44, unbroken
Rnd 2 - 6:04, thrusters 13-2, pull ups 12-6-3
Rnd 3 - 7:26, thrusters 12-4, pull ups unbroken

Midline
Complete 50 GHD sit ups

LTQ 2 & Strength

Conditioning
London Throwdown Qualifier 2
7 minute AMRAP:
7 Ground to overhead - 70kg
49 Double unders

4+5 = 229 reps

Strength
Back Squat - Establish 5rm
60
80
100
110
120
130

Legs were fried from the LTQ

Pause Back Squat - 3x3, 5 second pause in the hole with no bounce
80
90
100

A) Close grip bench press - 3x5
80kg

B) Weighted pull ups - 3x5
12kg

Last couple of days

Friday 16th

BB Gymnastics
Power snatch + hang squat snatch
65
70
75
77.5 PB
80 PB

PB power snatch at 80kg

Conditioning
3 rounds fot time
10 Deadlift - 140kg
50 Wall ball - 9kg
10 Muscle ups

21:33 Rxd


Saturday 17th

Conditioning
DISCO
10 rounds for time
50m sprint
12 Double KB cleans - 24kg
6 Double KB STOH - 24kg
50m sprint
every time you put the KB down perform 18 unbroken double unders

27:45 Rxd


Every 2 minutes for 20minutes perform
2 muscle ups
15m sled drag - 100kg

BB Complex, Sprints & AMRAP

BB Gymnastics
Clean + Hang Clean + Hi-Hang Clean + Jerk - 8x1@75%, rest 60s
86kg no misses

Intervals
10x40m Sprints - rest 3 minutes
Total time 27:45
Sprints between 4-5 seconds

Conditioning
8 min AMRAP
10 Dumbbell push press - 25kg
15 Toes 2 bar

2 + 12 Rxd

First time using the dumbbells, had to break them up from the start. First round was 7 & 3, then they were 2's & 3's for the remainder. Toe's 2 bar unbroken.

Strength & Bodyweight AMRAP

Strength

3 Rounds:
a) 15 Poor Man's Reverse Hyper - rest 60s
red band

b) 8 dumbbell press - rest 60s
15
20x2

c) 10 split squats - rest 60s
40x3

Conditioning

AMRAP 12 minutes:
12 true pushups
12 toes-to-bar
50 double unders

6 + 12 Rxd

Double unders unbroken

Strength

Pendlay Row 5x5
60x2
65x2
70x2

London Throwdown WOD 1

BB Gymnastics

Clean & Jerk - 20 minutes from empty bar to 1rm
20
60
80
90
100
110
116xxx

Failed the clean on all three attempts at 116kg.

Conditioning
London Throwdown Qualifier 1
In 3 minutes, produce as much power output as possible with a back squat.

Score = weight x reps

Strength

3 sets
a) 12 Xiajouns - 30kg
b) 12 Strict pull ups

Pull ups 12, 8-3-1, 6-3-3

Xiajouns

Rowing + Mobility

2000m Row

7:07.2 PB

Happy with a 13 second PB but rowing still suck arse! It wasn't my lungs slowing me down it was the lactic acid build up in my glutes and quads.
Tried to keep my 500m splits at 1:45, finished with an average of 1:46.8/500m.

Testing Week Continued

Clean & Jerk - Establish 1rm
60
70
80
90
100
110
115x
116x

Failed both attempts on the jerk.

Front Squat - Establish 1rm
60
80
100
110
120
125
130x

Testing

Testing Week

Snatch - Establish 1rm
40
50
60
70
75
80
83xxx

Failed 83kg for a new PB three times, left elbow buckled every time. Pleased that i can now hit 80kg regularly though.

Back Squat - Establish 1rm
60
80
100
110
120
130
140
145 PB

JT

I went in to the box last night thinking i had recovered from the weekend. Started JT and realised i was still fatigued.

JT
For time:
21-15-9
HSPU
Ring dips
Push ups

15:03

For the first time the ring dips were the easiest part!! HSPU's ended up in 2's and 3's after the first round which i broke 11-5-5.

Going to hit some running or rowing tonight and hopefully back at it properly on Thursday.

Divided We Fall 2012

This past weekend i travelled to Swansea to compete as a member of CrossFit Teesside at the annual Divided We Fall Games, CFT travelled with two teams along with a large group of support. Teams consisted of 4 males and 2 females, the team had to decide the best way to utilise it’s members for each of the workouts to achieve the best result.

Day 1 involved four workouts of which i was involved in two.

WOD 1 (two males, one female)
8 minute AMRAP Burpee Pistols

92 Reps

WOD 3 (two males)
2 minute AMRAP Shoulder to Overhead - 70kg
52 Reps
20 seconds transition
2 minute AMRAP Weighted Pull Ups - 20kg
37 Reps
20 seconds transition
1 minute AMRAP Alternate Ball Toss
11 Reps

At the end of day 1 CFT team 1 were tied 17th and CFT team 2 were 44th, this meant that both teams would be progressing to day 2.

WOD 5 (two males, two females)
2 rounds for time:
80 Hang Squat Snatch – 135lb
60 Toes to Bar
4 DWF Gassers
30 minute time cap

1 Rnd + 91 reps

Unfortunately this was not good enough to keep us in the top 20 and progress to the next workout, we finished the day sat in 30th place with team 2 close behind finishing in 47th. To have two teams place in the top 50 from a box that is just over a year old is outstanding.

This was my first taste of competitive crossfit and it did not disappoint. Training for The London Throwdown starts now.

Back Squats

Strength

I pulled my neck again on Sunday so just resting and mobalising in prep for DWF

Back Squat - Heavy Triple
60
80
100
110
120
130 PB
135 PB
140x (1)

7.5kg PB 3rm back squat.

Great Weekend

Saturday 27th

Made a trip to CrossFit Nottingham for a OLY session with GB weightlifing coach Dave Sawyer, the focus was on the Clean & Jerk. 30 minutes theory behind the lift and some science based stuff then just over 1 hour lifting.

Worked up to 115kg made the clean but failed the jerk 5 times, after watching some footage of the lifts i know i can make this next time!

Sunday 28th

Northeast Throwdown - CF Teesside v CF Tyneside

Highlights from the day
New unbroken pull up PB - 40
New unbroken bar muscle up PB - 15

Strength & KB Thrusters

Strength
Strict Press - 1x3@70%, 1x3@80%, 1x3+@90%
45
50
55x5

Could possibly be a 5rm

Deadlift - 1x3@70%, 1x3@80%, 1x3+@90%
115
135
150x7

Conditioning
For time:
30 Toes 2 bar
20 KB thrusters - 2x24kg
Row 1000m
20 KB thrusters
30 T2B

12:56 Rxd

KB thrusters were tough, could really feel it through my midline after the toes to bar. Broke the first set 10-5-5 and the second set 5-5-5-5. Row was pretty slow average 500m split was 1:53 which is fairly poor!

Finisher
3 x Max UB Strict Ring Dips
15
12
10

Jackie

Conditioning
Jackie
For time:
Row 1000m
50 Thrusters - 20kg
30 Pull ups

6:56 Rxd PB

34 second PB, lost the bar in the bottom of my 43rd thruster which i still can't understand how i did it. Broke the pull ups after 20.

 

 

Strength & 8min AMRAP

Strength
Bench Press - 1x3@70%, 1x3@80%, 1x3+@90%
70
80
90x5 PB

New bench press 5rm

Back Squat - 1x3@70%, 1x3@80%, 1x3+@90%
95
110
120x12 PB

2 more reps than last weeks AMRAP at 120kg. I miss read the spreadsheet with all my precentages on and used the weights for cycle 3 instead of cycle 2, oh well ever mind.

Accessories
1a) Front Rack Lunge - 3x8 (each leg)
20
30
40

1b) Strict Pull Ups - 3x8

Conditioning
8 min AMRAP
8 Thrusters - 42.5kg
8 C2B pull ups
8 Lateral burpees

4+4 Rxd

Got really gassy, first round in 1 minute then everything slowed down.

Midline
50 GHD sit ups

Clean & Jerk

BB Gymnastics - Clean & Jerk Focus
Front Squat - Heavy Single
60
80
100
110
115

Clean & Jerk - 5x1 @80%-95%
95
100
105x jerk
105
107.5x jerk

Everything felt twice as heavy today, my whole back is sore from all the KB work last night. I need to work a bit more jerk foot work.

Snatches & DWF Team Training

BB Gymnastics - Snatch Focus
Snatch - 2x2@70%, 2x2@80%, 2x1@90%, 2x1@95%
60
65
75
77.5

Snatch Grip Deadlift - 3x5 (pause at knee)
90x3

Behind Neck Snatch Grip Push Press - 3x5
50
60
65

Rest 30 mins

DWF Team Training
Conditioning - in 3's (one male two female)
For Time:
75 Two arm KB thrusters - 16/24kg
50 T2B
75 Single arm KB snatches (alternating) - 16/24kg
50 Box jumps - 24/30"
75 KB swings - 24/32kg
50 C2B pull ups

15 ish

Can't remember what the exact time was just remeber the 15.

Team Relay
Each person completes
30 Double unders
15 Plate burpees (Regional standards)
1 Rope climb - Arms only for men
10m Sprint

8:01

Press, Deadlift & Rowing

Strength
Strict Press - Establish 3rm
30
40
50
52.5
55
60 PB

65x1 PB

Was only going to hit triples but i was intrested in finding out what my 1rm was after hitting 60 for 3.

Deadlift - Establish 1rm
140
150
160
170
180
190 PB
200 PB

Got to be happy with a 20kg PB since July!!

Conditioning

300m row in less than 60s
60s rest
Repeat for max successful intervals

5 intervals complete

This was nasty, i'm going to do this every couple of weeks.

Goat Work
3x10 Strict ring dips

Clean & Jerks, Squats and AMRAP

BB Gymnastics - Clean & Jerk Focus
Clean and Jerk: - 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 80% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.

80
92.5
105
110
92.5

Pendlay Row - 3x5
60x3

Strength
Back Squat - 1X5 @ 80%, 2X3 @ 85%, 2X2, 2X1 @ 90%
112
120
126

Conditioning
AMRAP 15
5 HSPU - 3" deficit
10 T2B
25 Double unders

10+12 Rxd

Unbroken through to the last round of double unders.

Volume

AM
BB Gymnastics
7x1 Power Snatch
40
50
60
70
75xx
75

7x1 Power Clean + Push Jerk
60
70
80
90
100xxx

Not sure what happened with the power cleans, just didn't feel very explosive this morning.

Strength
EMOTM x 10 minutes
3 Front squats - 85kg
5 GHD sit ups

EMOTM x 10 minutes
3 Push press - 60kg
20 Double unders

PM

Conditioning
7 minute AMRAP

1 Hang Power Clean - 70kg, 1 T2B
2&2
3&3
....etc

9 Rnds (90 reps)

Skill
EMOTM x 10 minutes
5 HSPU

Clean Focus & Baby Helen

BB Gymnastics - Clean Focus
Front Squat - Heavy single
60
80
100
110
120

Hang Clean - Heavy single, above knee
80
90
100
110x
110
115x
115 PB
117.5x

Conditioning
Baby Helen
10 minute AMRAP
200m Run
12 KB swings - 32kg
6 C2B pull ups

6 Rxd

Strength & DWF Team Training

---

AM

Strength
Bench Press - 1x5@65%, 1x5@75%, 1x5+@85%
60
70
80x10

Back Squat - 1x5@65%, 1x5@75%, 1x5+@85%
85
100
110x10

PM - DWF Team Training

Skill - 10 min cap
3 x ME UB HSPU - Stict/Kipping
5/16 - 21 PB
1/6
0/10

Strength - 15 min cap (2 male, 1 female)
Establish 2rm Front Squat
80
100
110
120x
120 PB

Conditioning - with Hollie & Seth
In a 20 minute window complete
300 Double unders
100 Thrusters - 30/42.5kg
In remaining time AMRAP
6 Power snatch - 30/42.5kg
6 Lateral Burpees

22 + 3 Rxd

Finisher
6x400m relay

Snatch Focus & Push Press Met-Con

BB Gymnastics - Snatch Focus
Snatch Balance - Heavy single
50
60
70
80
85 PB
87.5x

Snatch - 5x1@80-95%, 3x2@70-80%
65
70
75
80
80

60x2
62.5x2
65x2

Felt really fast under the bar and strong in the catch. All 3 doubles touch and go.

Snatch Pull - 3x3@110%
90
90
90

Conditioning
15 minute AMRAP
400m Run
15 Push press - 42.5kg

5 + 3 Rxd

All push press unbroken.

Skill
10 minutes rope climb practice

Nannie

BB Gymnastics
Snatch
15 minutes technique work, focusing on staying back.

Clean & Jerk
15 minutes technique work, focusing on foot work.

Skill
EMOTM 10 pull ups for 10 minutes

Unbroken all butterfly, relativly easy should have probably went with 15 reps.

Conditioning
Nannie
For time:
50 Double unders
15 Overhead squats - 42.5kg
40 Double unders
15 OHS
30 Double unders
15 OHS
20 Double unders
15 OHS
10 Double unders
15 OHS

6:19 Rxd

Unbroken through 4 rounds, last round broken 10-5.

Midline
50 GHD sit ups

Strength, HSPU's & Burpees

Strength
Strict Press - 1x5@75%, 1x3@85%, 1x1+@95%
45
50
55x5

Using a new set up on the strict press which should hopefully increase my numbers given time.

Deadlift - 1x5@75%, 1x3@85%, 1x1+@95%
120
140
155x7

Accessories
1a) Strict Ring Dips - 3x8
BW across

1b) Glute Ham Raises - 3x8
BW across

Skill
8 min AMRAP HSPU
perform 40 double unders every time you break, maximum of 8 set. Aim is to get as close to 100 reps as possible

15
8
6
8
6
3

46

First time doing HSPU's since i hurt my neck, no issues with the neck just felt a little rusty.

Conditioning
For time:
100 Burpee box jumps - 24"

9:49 Rxd

4x5 min AMRAP's

Conditioning
5 minute AMRAP
3 Snatch - 60kg
3 Muscle ups

5 + 1 Rxd

Rest 5 minutes

5 minute AMRAP
5 Thrusters - 60kg
5 Pull ups

5+2 Rxd

Rest 5 minutes

5 minute AMRAP
7 Power clean - 60kg
7 Burpees

4+1 Rxd

Rest 5 minutes

5 minute AMRAP
9 Deadlift - 100kg
9 Push ups

5 Rxd

Took this one from Rich Froning, not to pleased with my performance. Felt slow and lethargic throughout, i worked a night shift last night which explains the lack of energy. Would expect to add a 1-3 rounds to the each amrap next time.

DWF Team Training Session 2

Warm Up:
2 Rounds Not For Time Of:
60 Double Unders
50ft Handstand Walk
2 Rope Climb - 15ft

Strength:In 15 Minutes Establish:
1 Rep Max Bear Complex
100kg

Conditioning - In Teams Of 3- 20 Minute Time Cap :
Row 2000m
(One Person Must Hold Barbell In Front Rack @ 50/80kg)

Then:

"Angie"
100 Pull Ups
100 Press Ups
100 Sit Ups
100 Squats

Then In Remaining Time:

AMRAP Burpee Box Jumps @ 24/30"
27 Reps

Another awesome session, the atmosphere in the box was amazing! Bring on next week.

Clean & Jerk Focus

BB Gymnastics - C&J Focus
Front Squat - 5x1
80
100
110
120
130x

3 Position Pause Clean DL + Hang Clean(above knee) - 7x1
60
70
80
90
100
105
110x

Push Press - 3x3
60
70
80

Skill
10 Minutes Static HS Hold - Staying within 1 mat (6ftx4ft)
Highlight was a 20 seconds hold.

Strength + Met-Con

Strength
Bench Press - 1x5@75%, 1x3@85%, 1x1+@95%
70
75
80x10

The last set was meant to be at 85kg but i forgot to add the 2.5kg plates.

Back Squat - 1x5@75%, 1x3@85%, 1x1+@95%
95
105
120x10

Think this could be a PB of some sort.

Accessories
1a)Bulgarian Split Squats - 3x8 (each leg)
32kg KB held in the front rack

1b)Strict Pull Ups - 3x8
Bodyweight across all sets, going to add 5kg next week.

Conditioning
For time
Run 800m
20 Burpees
10 T2B
Run 600m
15 Burpees
15 T2B
Run 400m
10 Burpees
20 T2B

12:55 Rxd

Set of 10 and 15 T2B unbroken, the set of 20 broken after 8 reps.

 

 

Snatch Focus

BB Gymnastics - Snatch Focus
Snatch Balance - Work upto 60% 1rm, focus on speed
20x3
30x3
40x3
50x3

Held the bottom position for a 5 count each rep.

7x2 Hi-Hang Snatch
40
50
60
65x(1)
65
67.5
70x(1)

3x3 Snatch Grip Deadlift
80
90
100

Conditioning
For time
100 Double unders
Then
5 Rounds
20 Box jumps - 30"
15 KB swings - 32kg
10 Wall balls - 9kg to 12ft

14:30 Rxd

Time is a bit of a guess could be 30s slower or quicker, the timer got turned off at 10:31 then restarted for the second heat of the class. I finished on 3:00 and added an extra minute.

Midline
3xME L-sit hold - 1min rest
27
15
11

Last couple of days

Saturday 29th

BB Gymnastics
Snatch - 20mins to establish 1rm
82.5kg PB

Clean & Jerk - 20mins to establish 1rm
Called it a day at 100kg, legs were shot from training on Friday

Conditioning
For time
Run 800m
75 Tyre flips
30 Pull ups
Run 400m
65 Tyre flips
20 Pull ups
Run 200m
45 Tyre flips
10 Pull ups

16:55 Rxd

All pull ups unbroken.

Sunday 30th

For time
Run 1000m
50 Burpees
25 Ball slams - 9kg
100 Double unders
25 Ball slams - 9kg
50 Burpees
Row 1000m

21:18 Rxd

A few to many beers on Saturday night made this a whole lot worse!!

DWF Team Training

AM
Strength
Press - 1x3@70%, 1x3@80%, 1x3+@90%
40
45
50x8 - slight shoulder pain the limiting factor here.

Deadlift - 1x3@70%, 1x3@80%, 1x3+@90%
115
130
145x11

Accessories - superset
Strict ring dips - 3x8
BW across

Glute ham raises - 3x8
BW across

PM
DWF Team Training
Warm Up - 10 mins
In pairs one working at a time (try to go unbroken)
50 Double unders
25 KB swings - 32kg
20 Wall balls - 9kg to 10ft

Everything unbroken.

Strength - 15 mins
In 3's (one female two males
Establish 1rm Thruster
50
80
90
95
97.5 PB
100 x

Bar taken from the ground.

Skill - 10 mins
In 3's (one female two males)
OH Squat - 3xMax UB
20
20
20

Cut off was 20 reps to stick to the time limit.

WOD
In 3's (one female two males)
12 minute AMRAP
4 STOH - 60kg
8 Burpees

13 Rnds

Finisher
5x200m Relay

2:49

Back at it

Yesterday was the first day since last Tuesday my neck has been pretty much pain free and back to normal.

25/09/12

Strength
Bench Press - 1x3@70%, 1x3@80%, 1x3+@90%
65
70
80x11

Back Squat - 1x3@70%, 1x3@80%, 1x3+@90%
90
100
115x8

Was squatting during a busy class so didn't want to go close to failure and have to ditch, stopped about 3-5 reps early.

Accessories
1a) Bulgarian Split Squats - 3x8 (each leg)
30kg across

1b) Strict Pull Ups - 3x8
Bodyweight across

Conditioning
300 double unders for time - 3:26

4 trips.


26/09/12
BB Gymnastics
1) 10X1 Hi-Hang Cleans (with hip) + 1 Push Jerk – heaviest possible, rest 60 sec.
40
50
60
70
75
80
85
90
95
100

Was planning on staying light on these just to test the neck out but everything was feeling good so i worked up to 100kg and stopped there.

2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec.
60
70x2

2b) 3X5 Split Press– heavier than last week, rest 60 sec.
30
40x2

Stayed light on these two exercise just to test the neck out again.

Push ups
14
19
14
14
23

Conditioning
2k Row - 7:20.2 PB

Can definately go quicker next time, my glutes were on fire after 500m due to the doms from the split squats last night.

Shitty day!

Conditioning
50 burpees for time - watch didn't start, but it's reps in the tanks.

BB Gymnastics
Every 30s for 5 minute 2 snatch @ 75%
60kg all touch and go apart from 1 fail.

Every 30s for 5 minutes 1 clean & jerks @ 75%
90kg

Tweaked something in my neck on my last rep so had to stop my session here. Really painful when i try and tilt my head back.

Strength & 15 Min AMRAP

Strength
Bench Press - 1x5@65%, 1x5@75%, 1x5+@85%
60x5
70x5
75x12

Back Squat - 1x5@65%, 1x5@75%, 1x5+@85%
80x5
90x5
105x20

Accessories
Stirct Pull Up - 3x8
Body weight

Bulgarian Split Squats - 3x8
Body weight

Pull ups were fairly easy will add 5-10kg next week, split squats were very easy will add 10-20kg next week.

Rest 1 hour

Conditioning
15 minute AMRAP
7 Burpees
14 Wall ball 9kg/10ft
21 Double unders

9+14 Rxd

Decided before i started to pick a pace and try and maintain it for the full 15 minutes. At the end of the 15 minutes i wasn't gasping for air but was out of breath, for a change it was muscular fatigue slowing me down instead of my lungs. I was unbroken through out apart form a couple of trips on the DU's

OLY Accessory Work

BB Gymnastics
1) Split Jerk
warmed up to 100kg
100
105
110
115
120 PB
125x

2a) Front Squat - 3x3
100
105
110

2b) Clean Pull - 3x3
100
110
120

Conditioning
50 Burpees for time - 2:21

10 seconds off my PB but this felt a lot more comfortable than i remember the last time feeling. Planning on doing this at least 3 times a week.

Hang Stanches

BB Gymnastics
Hang Snatch
40
50
60
70
75
77.5 PB
80 PB

Conditioning
For time
5-4-3-2-1
Hang snatch - 60kg
Bar muscle ups

4:08 Rxd

I had 2 failed snatches through out, first fail was the last rep on the round of 4 and the second fail was the last rep.

DWF Qualifier & Partner WOD

DWF Qualifier WOD 1
5 rounds for time
5 C&J - 60kg
10 Pull ups
15 Box jumps - 24"

6:47 Rxd

Rested 2 hours (coached 2 classes)

Partner WOD with Hollie in preperation for the Gorilla Warfare partner competition next weekend.

10 rounds for time (alternating)
7 Burpees
14 Wall balls - 9kg
21 KB swings - 24kg

17:08 Rxd

5 WOD Throwdown Day

I took the day off work today as a couple of guys were coming to the gym for a full day of throwdowns. There was 5 of us in total, me and Lee Howe from CF Teesside, Dan Watson from CF Cardiff and Jordan Wallace and Alex Younger from CF Tyneside.

We kicked the day off with some C&J's, the workouts for the morning we picked from a hopper deck. The two afternoon workouts were programmed by Lee and Danny.

WOD 1
Clean & Jerk
60
70
80
90
100
105
110
115 tied PB
116 xxx

Rest 10 minutes

WOD 2
For time
10-20-30
Ball slams - 9kg
Walking lunges
Overhead squats - 42.5kg

6:32 Rxd

Rest 10 minutes

WOD 3
Fran
21-15-9
Thrusters - 42.5kg
Pull ups

4:43 Rxd

13 seconds off my PB but i'll take that after 60 walking lunges and 60 OHS!

Rest 1 hour for a feed

WOD 4
3 Rnds for time
7 Muscle ups
14 Wall balls - 9kg to 12ft
21 Over box jumps - 24"

8:07 Rxd

Rest 30 minutes

WOD 5
For time
200 Double unders
JT
21-15-9
HSPU
Ring dips
Push ups
200 Double unders

18:24 Rxd

PB 200 unbroken double unders!!

Such an awesome day, training with people better than you is the best way to improve!

DWF Qualifier WOD 3

Conditioning
DWF Qualifier WOD 3
For time:
21-15-9
Squat snatch - 42.5kg
T2B

7:54 Rxd

First Day Back in the Gym

AM

Conditioning
DWF Qualifier WOD 2
For time:
100 Double unders
15 Deadlift - 120kg
3 Handstand push ups
Run 200m
75 Double unders
10 Deadlift
6 HSPU
Run 200m
50 Double unders
5 Deadlift
9 HSPU
Run 200m

8:08 Rxd

BB Gymnastics
Shankle Complex
40
50
60
70
80

Hang Clean
80
85
90
100
110
112.5 PB

PM
Conditioning
For time:
10-8-6-4-2
Muscle ups
Box jump - 40"

6:54 Rxd

Last days in Sweden

4th Sept

Rest day, 6 hours driving to Stockholm. Lots of alcohol for my 23rd birthday.

5th Sept

8 min AMRAP
8 burpee box jump - 24"
8 deadlift - 90kg

6+7 Rxd

6th Sept

Rest day

7th Sept

Park workout
Buy in - 100 Double unders
21-15-9
Ring dips
Burpees
Cash out - 100 Double unders

9:12 Rxd

8th Sept

Rest day, travel home.

9th Sept

Rest day

5k PB

1st Sept Rest day 2nd Sept Hotel room workout Tabata Push ups 19/11/10/8/8/6/6/5 Tabata Air squats 19/20/20/18/16/15/14/15 3rd Sept 5k run 21:21 PB

Sweden

29th - 30th August Rest day - lots of traveling and poor food choices. 31st August For time: 21-15-9 Lunges (each leg = 1/2 rep) Sit ups Burpees 6:05 Rxd Felt really slow and lethargic due to the traveling

Last minute strength

BB Gymnastics
7x1 Snatch + Hang Snatch
30
40
50
60
65
67.5
70

Skill/Strength
3x5 Weighted Pull ups
10x3

3x5 Deficit HSPU
6"

Today would normally have been a rest day but due to travelling tomorrow i decided to get some last minute strength work in, as i will be very limited in Sweden.

Last Two Days

Sunday

Pistol Annie
50-40-30-20-10
Pistols
Double unders
Ab mat sit ups

14:01 Rxd

Monday

Strength
Front Squat - Establish 1rm
60
80
100
110
120
130 PB

Conditioning
3 rounds for time
400m Run
10 Burpees
20 Wall balls - 9kg, 10ft
30 Double unders

10:41 Rxd

Saturday 25th

Strength
Press - 1x5@75%, 1x3@85%, 1x1+@95%
45
50
55x5

Deadlift - 1x5@75%, 1x3@85%, 1x1+@95%
120
140
150x3

Conditioning
Zimmerman
25 min AMRAP
11 C2B pull ups
2 Deadlift - 145lg
10 HSPU

10+4 Rxd

Overhead Squats

Strength
Overhead Squat - Establish 1rm
60
70
80
85
90
95x
97.5 PB
100 PB

Conditioning
For time
10-9-8-7-6-5-4-3-2-1
OH squats - 42.5kg
Lateral burpee

6:58 Rxd

Last couple of days

Tuesday 21st

Strength
Bench Press - 1x5@75%, 1x3@85%, 1x1+@95%
70
75
85x5

Back Squat - 1x5@75%, 1x3@85%, 1x1+@95%
95
105
120x10

That's a PB back squat, my 5rm was 115kg prior to this lift.

Conditioning
Tabatta row

I'm on a rope access course this week so i've been feeling really tired and beat up.
-----------------------------------------------------------------------
Wednesday 22nd

BB Gymnastics
Power Snatch
40
50
60
70
75 equal PB
76x

Power Clean & Push Jerk
60
80
90
95
100
103 PB
105x

Conditioning
Richie C
Run 800m
23 box jumps - 24" (richie c style)
Run 600m
23 box jumps
Run 400m
23 box jumps
Run 200m
23 box jumps

11:11 Rxd

This was a birthday wod for a member, the box jumps where performed the same was as Richie does them. He lands on the box in the bottom position of a squat, if you couldn't do this you would land as normal and then perform an air squat. These got quite spicy on the quads!

Hang Snatch & Main Site

BB Gymnastics
Hang Snatch
40
50
60
65
70
75 PB
78x

Conditioning
For time
Run 1000m
100 HR push ups
10 Snatch - 60kg

15:27

Forgot it was hand release until i had finished, the push ups made the snatch really tough. Failed the first 3 reps, tight chest from the push ups and a really stiff lower back from the deadlifts didn't help. It's all money in the bank though. Full rest day tomorrow.

Last couple of days

Friday 17th

Strength
Thruster - Regional standards, taken from the ground, no foot movement
60
70
80
85
87.5xx foot movement
87.5 PB
90 PB
92.5xx foot movement

I made both the lifts at 92.5kg but took a step forward, so i'm not counting them as made lifts.

Conditioning
For time
25-20-15-10-5
T2B
5-10-15-20-25
Ball slams - 9kg

6:05 Rxd

Saturday 18th

StrengthPress - 1x3@70%, 1x3@80%, 1x3+@90%
40
45
50x5

Stopped at 5 reps due to the shoulder pain i've been experiencing during strict press, i don't get it during any other movement.

Deadlift - 1x3@70%, 1x3@80%, 1x3+@90%
115
130
145x5

Conditioning
For time
10 Deadlifts - 145kg
2 HSPU
8 Deadlifts
4 HSPU
6 Deadlifts
6 HSPU
4 Deadlifts
8 HSPU
2 Deadlift
10 HSPU

7:01 Rxd

All HSPU unbroken, need to get stronger on deads.

Endurance

Conditioning
For time:
Row 1000m
Run 1000m
50 Box jumps - 24"
30 Burpees
50 Box jumps
Run 1000m
Row 1000m

23:04 Rxd

Skill
BB Turkish Get Up
20
30 PB
35 Right only

EMOTM 3 Bar muscle ups for 10 minutes
Completed, no missed reps

Oly Volum & Main Site

BB Gymnastics
Snatch
EMOTM 5 for 5 minutes - 40kg T&G
EMOTM 3 for 5 minutes - 50kg T&G
EMOTM 1 for 5 minutes - 60kg

Clean
EMOTM 5 for 2 minutes T&G - 70kg
EMOTM 3 for 3 minutes - 70kg
Every 30 seconds 1 clean for 5 minutes - 80kg
Every 30 seconds 1 clean for 2.5 minutes - 90kg
Every 30 seconds 1 clean for 2.5 minutes - 100kg

Was going to follow the same rep scheme as the snatches but my legs were fried so just went off the cuff and ended up doing 1 every 30s for singles getting progressivly heavier.

Conditioning
Main Site 15/08/12
15 minute AMRAP
10 KB swings - 32kg
10 Box jumps - 24kg
10 Ring dips

8 + 16 Rxd

KB swings and box jumps unbroken, ring dips unbroken first round then 5-3-2 for the main and a couple of 4-4-2.

 

 

Strength & Main Site

Strength
Bench Press - 1x3@70%, 1x3@80%, 1x3+@90%
65
70
80x10

I think that's a PB for reps at bodyweight.

Back Squat - 1x3@70%, 1x3@80%, 1x3+@90%
90
100
115x10

Conditioning
Main Site WOD 14/08/12
For time:
50-35-20
Wallballs - 9kg, 10ft
Pull ups
Double unders

14:21 Rxd

Pull ups were slow, been getting a bit of left shoulder pain and a popping sensation during butterflys recently.

Rest Day

Active recovery run - 2.8k in 13:41

Spartan Race

Myself and 30+ others from the gym made the trip to Rippon to take part in the Yorshire Spartan Race, approximatly 5k of trail running and obstacles. These included rope climbs, water crossings, ice pits, 8 ft walls, and many more.

I finished with a time of 42:20 giving me a 7th place finish out of a field of 117 competitiors. I'm guessing the course was a little longer that 5k.

PB Central!!

BB Gymnastics
Snatch - 15 minutes to establish 1rm for the day
50
60
70
75
80xxxx

Kept losing the bar forward in the bottom, all other weights have become routine.

Clean & Jerk - 15 minutes to establish 1rm for the day
70
80
90
100
105
108 PB
110 PB
112.5 PB
115 PB
117.5 PB(clean only)

15 minutes was up after 112.5kg but everything was clicking so kept going up.
112.5kg was a clean PB by 1.5kg and a jerk PB by 1.5kg as well as a C&J pb of 5kg. No jerk attempt with 117.5kg as the clean was a fight, PB by 6.5

Strength
Front Squat
EMOTM 6x2 @ 100kg - Done

No conditioning today due to the 5k Spartan Race tomorrow.

 

 

Mary

Strength
Shoulder Press - 1x5@65%, 1x5@75%, 1x5+@85%
35
45
50x8

Deadlift - 1x5@65%, 1x5@75%, 1x5+@85%
105
120
140x7

Conditioning
Mary
20 minute AMRAP
5 HSPU
10 Pistols
15 Pull ups

11 + 22 Rxd PB

PB by 2 rounds + 4 reps, all HSPU's and pistols unbroken.

Engine Work

Conditioning
For time:
Run 1 mile
150 double unders
50 burpees
Run 800m
100 double unders
35 burpees
Run 400m
50 double unders
20 burpees

24:50 Rxd

Midline - alternating sets
GHD sit ups - 20, 15, 10
Back extensions - 20, 15, 10

 

 

OLY Volume & Helen

Skill
3 rounds not for time
3-6 Muscle ups
ME L-sit hold
40-50 Double unders

3/4/5 on the muscle ups, all really easy no where near max effort just greasing the groove. L-sits around 15 seconds and all double unders 50 unbroken.

BB Gymnastics
Power Snatch EMOTM x 15 minutes
5 x 5 - 40kg
3 x 5 - 50kg
1 x 5 - 60kg

Power Clean EMOTM x 15 minutes
5 x 5 - 70kg
3 x 5 - 80kg
1 x 5 - 90kg

All reps unbroken touch and go, will up 2.5kg each OLY volume session.

Conditioning
Helen
3 RFT
400m run
21 KB swings - 24kg
12 Pull ups

8:56 Rxd PB

Strength
Bench Press - 1x5@65%, 1x5@75%, 1x5+@85%
60
70
75x12

Back Squat - 1x5@65%, 1x5@75%, 1x5+@85%
80
95
105x10

Skill
EMOTM x 10 minutes
Even - 10 C2B pull ups
Odd - 10 Ring Dips

10 minute easy run to finish, went out at the weekend and was still feeling the effects of the hangover!

European Regionals WOD #2

BB GymnasticsHang Power Clean - Establish 1rm
60
70
80
90
95
100 PB
105x

Conditioning
European Regionals WOD #2
For time:
Row 2000m
50 Pistols
30 Hang cleans - 100kg

28:07 Rxd

I had 11 reps of the hang clean complete at the 17 minute time cap. The first 5-6 cleans were power cleans, with the rest being full squat cleans.

Skill day

Strength
Deadlift - Establish 3rm
120
130
140
150 PB

Started to loose my form so called it here.

Skill
3 rounds not for time
10m HS wallk
Max L-sit hold
Double unders x 30-40

L-sit holds - 20/21/18s

Conditioning
5 rounds for time
35 Double unders
200m run

5:50 Rxd

Death by HSPU - 9 + 6 reps

John T

Strength
Bench Press- Establish a 3rm
60
70
80
90
95 PB

A PB by 2kg, pleased with this as i havn't really benched much.

Conditioning

On 12th July 2012 John Taylor a popular member of Crossfit Teesside was tragically killed whilst traversing Mont Maudit in the Mount Blanc range near Chamonix, today we dedicate this WOD to John.

Newspaper Article explaining a bit more about the tradic event.

John would always warm up before any WOD with a 1 mile run, he loved HSPUs and Box jumps, the WOD below is certainly fitting.

For time:
Run 1 mile
21 HSPU
21 Over the box jumps - 24"
Run 800m
15 HSPU
15 Over the box jumps
Run 400m
9 HSPU
9 Over the box jumps

16:52 Rxd

Squat Volume

BB Gymnastics
1) 7X1 Snatch off High Boxes (at hip)– heavier than last week, rest 60 sec.
40
50
60
67x
67
70x

2) 7X1 Clean & Jerk off High Boxes (at hip) – heavier than last week, rest 60 sec.
70
80
90
95
97
100xx

Strength
1) Back Squat (please read the directions carefully):
Set 1: 1 Back Squat every 30 seconds for 2:00 @ 90% (5 total reps) – DO NOT re-rack the barbell until all 5 reps are completed.
*Rest 3:00 exactly.
Set 2: 1 Back Squat every 30 seconds for 1:30 @ 90% (4 total reps) – DO NOT re-rack the barbell until all 4 reps are completed.
*Rest 2:00 exactly.
Set 3: 1 Back Squat every 30 seconds for for 1:00 @ 90% (3 total reps) – DO NOT re-rack the barbell until all 3 reps are completed.

Notes: Percentage is based off of 3rm. To further explain the sequence, once the barbell is taken out of the rack for each set, it should not be returned to the rack until the entire set is complete. Yes, this means that the time in between reps will be spent holding the barbell.

Completed at 121kg

2) 5X3 Front Squats – heavier than last week (no pause), rest 90 seconds.
80
90
100
105
110x(1)

Conditioning
Death by 10m shuttle

13 + 11

Percentage Work

BB Gymnastics
1) Snatch: 3X1@80%, 1X1@85%, 1X1@90%, 1X1@95%, 3X1@90%, 2X1@85% – rest 30-60 seconds.
65x3
70
73
77
73x3
70x2

2) Clean & Jerk: 3X1@75%, 1X1@80%, 1X1@ 85%, 1X1@90%, 3X1@85%, 2X1@80% – rest 30-60 seconds.
81x3
86
91
97
91x3
86x2

No misses on either lifts

Accessories
1a) 3X3 Heaving Snatch Balance – heaviest possible, rest 60 sec.
60
70
80x (2)

1b) 3X5 Pendlay Rows – heavy, rest 60 sec.
60
70
80

Conditioning
3 Rounds for time:
15 Pull ups
20 KB swings - 24kg
25 Burpees
600m Run

17:02 Rxd

Everything unbroken but slow runs.

Past few days

Thursday 26/07/12
Rest Day

Friday 27/07/12

Strength
1a) 10x2 Deadlifts - 60s rest
110kg

1b) 5x5 Bench press - 2+ minutes rest
70kg

Do 2 sets of deadlift then 1 set of bench press

Conditioning
7 minute AMRAP
12 Pull ups
12 Pistols
12 HR push ups

6 Rnds

Team WOD
Paired with Dave Butterfield
In a 20 Minute Window Complete:
100 Static Lunges
100 Lateral Burpees
100 Broad Jumps @ 6ft

In The Remaining Time:
AMRAP "The Chief"
3 Power Clean @ 60kg
6 Press Ups
9 Squats

26 + 8 Rxd


Saturday 28/07/12

BB Gymnastics
1) 3 attempts to establish a 1rm Snatch
80
81kg PB
82.5x

2) 3 attempts to establish a 1rm Snatch
100
105
107.5kg PB

Total - 188.5kg

Conditioning
Ship
9 RFT
7 Squat cleans - 85kg
8 Burpee box jumps - 36"

34:12 Rxd

OLY lifting & Sprints

BB Gymnastics
1) 7X1 Power Snatch – heavy but not maximal, rest 45 sec
60
62.5
65
67.5
70
72.5 PB
75 PB

I know it said not maximal but 70kg my previous PB felt so easy!

2) 7X1 Power Clean + Push Jerk - heavy but not maximal, rest 45 sec
70
80
90
95
100
102.5 PB
105x

Strength
1a) 3X10 BB Weighted Step-Up 20″ - heavy, rest 45 sec
40
50x2

1b) 3X15 Banded Goodmornings - heavy, rest 45 sec
Green band x3

1c) 3X8 KB Strict Press – heaviest possible, rest 45 sec
16x3

Conditioning
EMOM 100m sprint x 10 minutes

Quickest - 12 seconds
Slowest - 13 seconds

Squat Volume

BB Gymnastics
1) 5X2 Snatch off High Boxes (at hip) – heavy but clean, rest 60 sec.
50
60
62.5x2
65

2) 5X2 Cleans + 1 Split Jerk off High Boxes (at hip) – heavy but clean, rest 60 sec.
70
80
82.5
85
90

Strength
1) Back Squat: EMOM for 7 minutes – 2 reps @ 90% of 3RM
115kg

Done - felt comfortable.

2) 5X3 Front Squats (1st rep pause) – near heaviest possible, rest 90 seconds.
Notes: The first rep of each set should have a 5 count (second) pause in the absolute bottom position. When you stand, DO NOT bounce to initiate out of the bottom.

60
70
75
80
85

Conditioning
For time
Run 400m
20 Pull ups
Run 400m
20 HSPU
Run 400m
10 Pull ups
Run 400m
10 HSPU
Run 400m
5 Pull ups
5 HSPU

11:40 Rxd

Everything unbroken apart from the set of 20 HSPU, broken 16-1-3 fell of the wall on the 17th rep

Snatch, C&J and Skill Work

BB Gymnastics
1) Snatch: 3X1@75%, 1X1@80%, 1X1@85%, 3X1@90%, 2X1@85%, 2X1@80% – rest 30-60 seconds.
60x3
64
68
72x3
68x2
64x2

2) Clean & Jerk: 3X1@70%, 1X1@75%, 1X1@ 80%, 3X1@85%, 2X1@80%, 2X1@75% – rest 30-60 seconds.
80x3
85
90
95x3
90x2
85x2

Accessories
1a) 3X5 Behind the Neck Push Press (Snatch grip) – heaviest possible, rest 60 sec.
60
70
75

1b) 3X5 Pendlay Rows – heavy, rest 60 sec.
60
70
75


Conditioning/Skill
Take 20 minutes to perform the following:
5 rounds NOT for time of:
ME Strict Pullups
Max Distance HS Walk or ME Shoulder TouchesDEMO VIDEO
ME UB Double-Unders

1 - 10/11m/102
2 - 11/10/42
3 - 10/10/105
4 - 8/10/110
5 - 9/10/101

Fight Gone Bad

21/07/12 Fight Gone Bad Rnd 1 - 137 Rnd 2 - 102 Rnd 3 - 95 Total - 330

Running & Hang Snatches

BB Gymnastics
10X1 Split Jerk off Blocks – 80-90%, rest 45 sec.
90x3 sets
95x3 sets
97.5x2 sets
100x2 sets

Strength
1) 15X1 Deadlifts – rest 30 sec.
110

2) 5X2 Tempo Shoulder Press – heaviest possible (all sets), rest 2 minutes

Notes: 5 counts from front rack to overhead, pause 5 counts overhead, and lower back to front rack quickly (counts = seconds).

45
47.5
50
52.5
55x

Conditioning
7 rounds for total working time of:

Run 200m
5 Hang Snatches - 70kg

Rest 1:1

Scaled to 60kg

1 - 1:25 UB
2 - 1:36 3-2
3 - 1:52 3-x-2
4 - 1:48 3-2
5 - 1:39 3-2
6 - 1:38 3-2
7 - 1:53 2-x-2-1

Total working time - 11:53

Power cleans & Burpees

BB Gymnastics
10X1 3-Stop Snatch Pull + 1 Hi-Hang Snatch – very heavy, rest 40-60 sec.
40
50
55
60
65
67.5x
67.5
70xx
70

 

3rd fittest woman in the world Talayna Fortunato demoing the 3 pos stop snatch

Strength/Skill
1a) 4 X ME Strict HSPU – rest 45 sec.
6, 6, 5, 4

1b) 4 X ME Strict Pullups – rest 45 sec.
13, 10, 10, 9

1c) 4 X 15 Banded Good Mornings – rest 45 sec.
Green band x 4


Conditioning
In a 5 minute window complete
30 Power Cleans - 60kg
in the remaining time AMRAP Lateral Burpees.

55 Burpees

The cleans felt heavy today, might have something to do with the stop snatches and the good mornings!

Power cleans & Burpees

BB Gymnastics
10X1 3-Stop Snatch Pull + 1 Hi-Hang Snatch – very heavy, rest 40-60 sec.
40
50
55
60
65
67.5x
67.5
70xx
70

Strength/Skill
1a) 4 X ME Strict HSPU – rest 45 sec.
6, 6, 5, 4

1b) 4 X ME Strict Pullups – rest 45 sec.
13, 10, 10, 9

1c) 4 X 15 Banded Good Mornings – rest 45 sec.
Green band x 4


Conditioning
In a 5 minute window complete
30 Power Cleans - 60kg
in the remaining time AMRAP Lateral Burpees.

55 Burpees

The cleans felt heavy today, might have something to do with the stop snatches and the good mornings!

Running, KB + DU Chipper

Strength
Back Squat - 1X3 @ 90%, 1X1 @ 100%, 1X1 @ 105%, 1X1 @ 110% 1X1 @ 105%
108
120
126
132
126

Percentages are based off 3rm (127.5kg) but i dropped this to 120kg, wasn't sure i would get through it at 127.5kg but i should have left it. All of these lifts were relatively easy


Push Press – 5x1 heaviest possible
70
75
80
85
90 PB

5kg PB which i didn't realise until i checked my book, felt good as well definitley more there.

Conditioning
For time:
50 Double unders
20 KB swings - 24kg
400m Run
40 Double unders
20 KB swings - 24kg
400m Run
30 Double unders
20 KB swings - 24kg
400m Run
20 Double unders
20 KB swings - 24kg
400m Run
10 Double unders
20 KB swings - 24kg
400m Run

14:44 Rxd

One trip on the set of 40 du's otherwise all unbroken. Only place to cut time off is by going harder on the runs.

Strength, BB Gymnastics & Skill Work

Strength
Front Squat - Heavy single (no more than 5 sets)
60
80
100
110
105

BB Gymnastics
Snatch - work to a max in 20 min
70
75
80x
81x

Clean - work to a max in 20 min
80
90
100
105
110x

Most frustrating lifting session to date! I got under every snatch but seemed to have my weight on the balls of my feet and kept drifting forward which resulted in a miss. It was the same with the cleans, the one i caught in the correct position i just couldn't get past that sticking point, i need to get back on top of my front squats!

Was due to do a wod but i hit my knee of the platform pretty hard on one of the fails.

Skill
20 minute Muscle Up work
Concentrated on strict muscle ups with false grip, paying particular attention to the transition. I also worked on some bar muscle ups managing to string together a set of 10 and a set of 8 which are PB's.

Back at it!

13/07/12

Back to it after 7 days of too much alcohol, very little sleep and zero exersice in Malia.

Strength
Front Squat - 5x3 (focus on speed of reps)
60
70
80
90
100

BB Gymnastics
Hang Clean - 7x1
60
70
80
90
100
105xx

Weight is comfortble, PB is 110kg just kept landing on my toes.

Conditioning
Team WOD
In pairs complete for time:
100 h/r push ups
150 Wall balls - 9kg
200 Double unders
150 KB swings - 24kg
100 Sit ups

22:13 Rxd for me, Lee scaled du's to singles

Last day training for a week

BB Gymnastics
10 minute window Snatch grip push press + OHS
60, 70, 80
10 minute window Snatch balance
60, 70, 80x 10 minute window Snatch
60, 70, 75, 80x

Rest 2 hours Strength

CF Total
Back squat
130, 140x, 135x

Press  60, 65x, 62.5

Deadlift 160, 170, 180

10kg down on back squat!

Conditioning
Filthy Fifty

18:55 Rxd PB

1 hour rest

20 minute AMRAP 250m row 25 push ups

 8 + 12