Strength
1) Back Squat: 1X6 @ 70%, 1X6 @ 80%, 1X3 @ 90%, 1X2 @ 95% – rest 2-3 min. between each set.

86, 98, 111, 117

2a) 4X8 Bent Over Row (supinated grip) – heaviest possible, rest 60 sec.

60, 60, 60, 60

2b) Front Squats: 1X5 @ 65%, 1X4 @ 75%, 1X4 @ 80%, 1X4 @ 80% – rest 75 sec.

68, 78, 83, 83

Conditioning

Angie
100 Pull ups
100 Push ups
100 Sit ups
100 Squats

17.10 Rxd

Great little race with Dave Butterfield, Dave was off the bar 10 reps before me and on to the push ups. I managed to catch him on the push ups and go into the situps ahead. I had completed 7 reps when he reached them, i could see he was cycling through them at a quicker rate than i was. We both stood up to start the squats at the same time, i could see him going at a steady pace so i tried to keep a 2-1 pace and went unbroken. This worked as i managed to open up a 20 second gap.

This just shows how much competition within a workout can push you on.

5 minute AMRAP of:
Weighted Muscle-Ups 20/10#

Notes: These should ALL be performed as singles. NO CONSECUTIVE REPS. Every one should be drop from the top, re-grip, turn-out, then go.

Ran out of time will catch up tomorrow

30.01.12 - Outlaw

BB Gymnastics
1a) 3X5 Clean High-Pulls – heaviest possible, rest 60 sec. VIDEO DEMO

Notes: Straps may be used. The goal is to get the barbell to the nipple line without a rebend of the knee.

60, 65, 70

First time doing these, could have went a little heavier i think.

1b) 3X5 Tall Cleans – heaviest possible, rest 60 sec. VIDEO DEMO

Notes: This WILL NOT be a heavy weight. The goal is with ZERO knee bend or hip angle change, to initiate vertical movement of the barbell with ankle extension, then rapidly pull under into the catch position

40, 50, 55

Again the same, first time doing these will go heavier next time.

Conditioning

Part 1)
8 minute AMRAP of:
8 Push Jerks - 70kg
8 Ring Dips
16 KB Snatches (8L/8R) - 24/16kg

            Notes: KB Snatches must be performed 8 reps on one arm, then 8 reps on they other. They may not be apportioned any other way. The finish position for the KB Snatch is with the bell completely locked out over the shoulder.

2 Rnds + 17 reps

scaled KB snatches to 16kg as it was the first time doing them. Push jerks 8, 3-3-2, 3-3-2.

Followed IMMEDIATELY by:
Part 2)
2 minute AMRAP of:
Double-Unders

100

For total reps of Part 1 plus 1 rep for every 5 Double-Unders of Part 2 (any reps shy of 5 do not count – 98 reps = 19).

81 + 20 = 101

Midline
1a) 3X15 UB Toes to Bar – rest 60 sec. (work on speed – time each round) - 22, 23, 24
1b) 3X10 GH Raise – rest 60 sec. -  Done

OLY lifts + Mary

BB Gymnastics
1) 3 attempts to establish a 1RM Snatch – rest as needed.
2) 3 attempts to establish a 1RM Clean & Jerk – rest as needed.

Notes: Take as long as you’d like to warm up for these lifts, but limit yourself to ONLY 3 legit attempts. You may use any style of each lift, but try to stick to a near USAW standard.

Snatches
40
50
60
65
68 f, f, f

Really dissapointed with snatches today, kept loosing the bar to the front. Dont think i was finishing the 2nd pull and bumping the bar forward off my legs.

Clean & Jerk
60
70
80
90
100 f, f*, f*

Dissapointed with this also, cleans felt nice and sharpe up to the 1st 100. Failed this clean becasue i pulled to early with my back (which is fried from yesterday). Other 2 fails were on the jerk.

Just one of those days i guess, not going to read in to it to much.

Conditioning
“Mary”
20 minute AMRAP of:
5 HSPU (Regionals standard)
10 Pistols (5L/5R)
15 Pullups

9 Rds + 18 reps

Aim was 10 rounds and i was on target to achive this until i tore my hand in round 5. Everyting unbroken up to this point, then i had to perform the pull ups on my finger tips of my right hand which made completing more than 6 at a time difficult.

The tear!

                           

CrossFit Brand X taking us through Mary

Strength + Deadlift/Box Jump/Run Met-Con

Strength
1) High-Bar Back Squat: 1X6 @ 65%, 1X6 @ 75%, 1X6 @ 80%, 1X6 @ 80% – rest 2-3 min. between each set.

80, 90, 98x2

2a) Bench Press: 2X5 @ 70%, 2X5 @ 80% of 20/01/12 3rm – rest 60 sec.

65x2, 74x2

2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 60 sec.

65, 71, 77x2

Conditioning
7 rounds of:
5 Deadlifts @ 315/225#
10 Over the Box Jumps 24/20″
Run 200m
*Rest 4 minutes.
For total working time.

Notes: Each round should be performed ALL OUT. If you have the space and the boxes, set up 5 of them like hurdles (in a straight line) and jump in succession down and back. After the last box jump sprint directly out to your 200m route.

Total time - 36.15
Time minus rest - 12.15 Rxd

First 3 rounds unbroken, deadlifts in singles after this. Deadlift, box jumps and runs are a brutal combination.

BB Gymnastics
20 minutes Snatch technique work.

Notes: Concentrate on bar path today. Make sure the bar just glances or slides off the pelvis as you pull past the pockets. It should not bounce off the pelvis (or thighs) and change the upward arc of the bar. A slight change of vertical trajectory is acceptable and necessary, but a greater deviation will slow bar speed and make the lifter have to jump forward to receive the bar.

Timing felt off at lower weights, performed a few hand power snatches and hang squat snatches.

Power snatches - upto 50kg

Squat snatch singles
60
65
67.5 f
67.5
70 f
70
71 PB

Conditioning
'Open WOD 11.1'
10 minute AMRAP of:
30 Double-Unders
15 Power Snatches 35kg

5 Rnds + 21 = 246 reps

Skill
10 minutes Handstand Walk technique work.

Filthy Fifty

Filthy Fifty

50 Box Jumps - 24"
50 Jumping Pull ups
50 Kettlebell Swings - 16kg
50 Walking Lunges
50 Knee to Elbows
50 Push Press - 20kg
50 Back Extensions
50 Wall Balls - 9kg
50 Burpees
50 Double Unders

19.32 Rxd

23/01/12

Strength

Back Squat

105x5x2
105x15

Ring Dips 3xME

15 PB
13
12

Conditioning
5 RFT:
5 Power cleans - 60kg
10 Pull ups
15 Kettle bell swings - 24kg
20 Double unders

9.57 Rxd

Pleased with todays training, i was feeling beat up and tired after the weekend before i started the met-con but as soon as the buzzer started i felt fresh.

Squats felt good could maybe have pushed for another rep or two but i didn't have a spotter so called it at 15.

Ring dips have been somewhat of a weakness for me so to get 3 rounds over 10 is great.

My aim during the conditioning was to go unbroken on everything apart from the pull ups as i knew my grip would give up on them. I started the power cleans touch and go for the first two sets then went to singles ditching from the rack position to save my grip. The first two rounds of pull ups were unbroken then broke in to 5, 3, 2 and 5,1,1,1,1,1 for the last set. All the kettle bell swings were unbroken, i used to struggle with kbs in the past but it was all mental; by setting small goals instead of looking at the big picture they become a hell of a lot easier. All double unders unbroken.

Below is a great article on breaking the mental barrier from the 2nd fittest man in the world Josh Bridges.

http://www.crossfitinvictus.com/must-read-posts/breaking-the-mental-barrier/ 

Train Manchester opening day competition

Perform the WODs in any order.

WOD 1

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

5.30 RXD

2 minute PB!!

WOD 2

In a 5 min window find a 1rm Clean & Jerk

105kg

Tied PB failed 107.5kg clean

WOD 3

Max reps x load Atlas stone to shoulder in 2 mins

32 reps x 30kg = 960kg

WOD 4

In a 1 minute window perform max muscle ups.

11

10 ubroken which is a PB

In a 1 minute window perform double unders.

86

In a 1 minute window perform max handstand push ups.

10

Outlaw Training 20/01/12

Strength

1) High-Bar Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X8 @ 75%, 1X8 @ 80% – rest 2-3 min. between each set.

76
82
87.5
93

2a) 5X3 Bench Press – heaviest possible, rest 90 sec.

Notes: This should end up being a 3 rep max. We will be basing numbers off this for the next 3 weeks so make sure to get a true 3rm. Yes, there’s one more set of BP than FS. This means you’ll finish on BP.

90
91
93 PB
94 2,F

2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 60 sec.

60
65
70x2

Conditioning

5X200m Sprints – ALL OUT

Notes: You may rest the amount of time it takes to walk back to the start of your 200. This should be a SLOW stroll back. Rest enough to allow yourself to go absolutely 100% on every sprint. MAKE SURE you warm up well before beginning these sprints.

30
31
31
31
30

(more) Strength

1a) 3X8 Weighted Strict HSPU – heaviest possible, rest 60 sec.

Notes: Regionals standards for setup, kipping is NOT allowed. Vests are the best weighting option. These DO NOT have to be unbroken.

6, 1, 1
3, 2, 1, 1, 1
(1 ab mat) 4, 1, F, 1, F, 1, 1

Unweighted as HSPU's are a weakness of mine.


1b) 3X8 Bent Over Rows (Clean Grip) – heaviest possible, rest 60 sec.

50
55
60

M/F/S - 2/3/1

Outlaw Training 18/01/12

BB Gymnastics
20 minutes Clean technique work.

Notes: You may work up to a heavy single if there are no technical flaws. Concentrate on maintaining torso position off the ground. The hips should not elevate ahead of the shoulders. Also, make sure you are pulling to a fully open hip and NOT jumping forward. If you are jumping forward or suspect you are, put a chalk mark on the floor to make sure you are fully expressing the articulation of the hip and NOT jumping to the bar

2 pos. Hang Clean
50
60
70
80
90 F

Squat Clean
90
95
100
105
106 PB
107 F

Conditioning
3 rounds for time of:
5 Wall Walks
7 Muscle Ups
15 Deadlifts - 125kg

Notes: The Wall Walk begins lying chest-down on the floor with the bottom of the feet touching the wall. The movement ends when the CHEST (nipples, not belly) touches the wall. There is no standard for how to get down. Muscle-Ups should be performed with a full turnout and extended elbow on each rep.

 14.14

Scaled the deadlift down to 100kg.

Strength/Midline
1a) 3X20 Reverse Hyper – medium, rest 60 sec.
1b) 3XME L-Sit Hold – rest 60 sec

7-6-4

Poor showing! No where near my PB L-Sit hold. Still got GHD DOMs from Friday.

M/F/S - 1/3/4

17/01/12 - JT with legs

JT with legs
 (squats instead of ring dips)

21-15-9
HSPU's
Air squats
Push ups

15.54 Rxd

5 unbroken strict Hspu's to start which is a PB. The rest were kipping, last round 3-3-3. All squats and press ups unbroken

Jay Rhodes hitting JT with a weight vest

16/01/12 - Hotel WOD

16/01/12

Working away in Birmingham so got to make do with a bare hotel gym.

Tabata push ups

 25-12-10-7-7-7-7-7 = 82

Tabata air squats

22-20-20-20-16-16-16-16 = 146

10 minutes Handstand hold practice

15/01/12

1a) HSPU 3xME (games standards)
2, 2, 5

Fell of the wall after 2 on the first two sets. 2 strict then 3 kipping.

1b) Chest to bar pull ups 3xME 
17, 20, 16

2) OHS 1-1-1-1-1
70
75
77.5
80 (tied pr)
82.5 PR

3) CF Leeds WOD

Buy in - 50 DU's
3 rds
20 H/R push ups
15 T2B
10 OHS - 50kg
Cash out - 50 DU's

DNF

Double unders unbroken, h/r push ups unbroken, t2b 13-2.

Then I tweaked my shoulder losing the bar behind.

14/01/12

Elizabeth

21-15-9
Squat cleans - 60kg
Ring dips

10.10 Rxd

Squat cleans touch and go 7-7-7, 3-3-3-3-3, 4-3-2.
Ring dips really poor all 3's and 2's then to singles. Ring dip month next month.

13/01/12

13/01/12

A) Front Squat

90x5x2
90x7

B) Weighted Pull Up 3xME - 10kg weight vest
10
10
14

C) Main Site WOD

For time
25-20-15-10-5 GHD Sit ups
1-2-3-4-5 Muscle ups

9.19 rxd

Muscle ups break down
1-2-3-3,1-1, 1, f, 1, f, 1, f, 1

11/01/12

1) Deadlift

132.5x9

1 reps more than last week with 2.5kg more.

2) Press

45x5x2
45x9

jumped up 5kg by accident thought i had done 45kg last week, turns out it was only 40kg.

3) Conditioning

3 RFT:
400m run
30 H/R push ups
15 Pull ups

9.57 Rxd

All pull ups unbroken.

10/01/12

Handstand Push Up Practice

5xmax reps (1 ab-mat)

7 - failure
6 - fell away from the wall
4 - fell away from the wall
4 - failure
3 - failure

Conditioning

5 RFT

20 Kettle bell swings - 24kg
15 Ball slams - 9kg
10 Double unders

7.27 rxd

All unbroken, could have gone quicker on the ball slams looking back.

09/01/12

09/01/12

Back Squat

102.5x5x2
102.5x12

Bench Press

80x5x2
80x7

Pushed for time so rest period was short.

Conditioning

60 Air squats
10 Box jumps - 24"
40 Air squats
10 Box jumps
20 Air squats
10 Box jumps

3.14 Rxd 

All unbroken, first time using 30" in a WOD. Jelly legs is an understatement. 

07/01/12

3 rounds
75 Double unders
7 Muscle ups
14 Box jumps - 24"

12.54 Rxd

 First set of DU's unbroken. Muscle ups first round 3-2-2, second round 2-2-2-1, third round 2-2-1-1-1

All muscle ups with out false grip, im going to work on the false grip again as i feel the transition is easier and requires less effort.

06/01/12

Strength

1) Front Squat

87.5x5x2
87.5x8

2) Push Press

67.5x5 - 80% of 1rm but felt to heavy last rep was a push jerk so dropped it to 60kg
60x5
60x8

Conditioning

3) Team WOD

20 min partner AMRAP

One person runs 200m
Whilst the other partner carries out the following AMRAP

• 3 Lateral Burpees over the bar 
• 5 Toes to bar
• 10 Deadlifts -80kg

Score is total number of reps achieved.

Completed with Dave 'Hendel' Butterfield

18 rnds + 15 reps = 337 reps RXD

Deadlifts and running is a nasty mixture! Lower back was going crazy on the runs.

04/01/12

1) Deadlift

130x8

2a) Max weighted pull ups (10kg vest)

12-10-11

2b) Max weighted ring dips (10kg vest)

6-5-8

3) Max strict HSPU

3-1-2

4) Conditioning

5 rds for time
20 KB push press - 24kg
20 Squats

6.01 rxd

03/01/12 - Snatch & Kettlebell Annie

A) Snatch

40x5
50x3
55x3
60xf,1
65xff

Really dissapointed with snatch today, neglected them as of late which showed in my timing. More work to be done.

B) Kettle Bell Annie

50-40-30-20-10
Double Unders
Sit Ups
Kettle Bell Swings - 24kg

15.28 Rxd

First set of KBS broken 30-20, second set 20-10-10, third set 10-10-10, fourth and fifth sets unbroken.

02/01/12

Back Squat

100x5x2
100x15

Press

40x5x2
40x11