Mile run & Squat cleans

Press - 1rm

40
50
60
62.5 PB
65 FFF

Weighted Pull up - 1rm

20
24
28
32
35 PB
36 PB

Run 1 mile for time:
6:42 PB

Squat Clean 1rm

80
100
105
107.5 Fx6

Caught every attepmt at 107.5kg just couldn't stand up

Squat & Boxing Annie

Strength

1) Back Squats: 1x5@60%, 1x5@65%, 1x5@70%, 1x5@75%

74, 81, 87.5, 93

2a) 4X5 STRICT Weighted Chest to Ring Pullups – heaviest possible, rest 60 sec.

Notes: These should be performed with a false grip, even if you do not normally use a false grip for Muscle-Ups. Also, try to pause for 2 counts when the ring makes contact with the chest. If you cannot perform these with weight just use BW. UB sets are not necessary. Use a band if necessary to complete all reps.

BW, 10, 10, 10

2b) Front Squats: 1X5 @ 60%, 1×5 @ 65%, 1X5 @ 70%, 1X5 @ 70% – rest 60 sec.

70, 75, 81, 86

Conditioning

'Boxing Annie'
50-40-30-20-10
Double unders
Box jumps - 24"
Sit ups

11.23 Rxd

All unbroken apart from a mess up on the double unders on the set of 40.

27.02.12 - Outlaw

BB Gymnastics

1a) 4X3 Halting Clean Deadlift – heavy (not maximal), rest 60 sec.

80, 82.5, 85, 87.5

1b) 4X3 Power Cleans off blocks – heavy (not maximal), rest 60 sec.

Notes: Barbell should start just below the knees.

80, 82.5, 85, 87.5

Conditioning (pain threshold training)

4 rounds for total working time of:

40 Double-Unders

12 Thrusters 42.5kg

12 C2B Pullups

*Rest 3 minutes between each round.

Rd 1 - 1:40 

Rd 2 - 1:52 

Rd 3 - 2:40

Rd 4 - 2:44

First round unbroken. Second round unbroken till the last rep of C2B pull ups, didn't quite have the pull to reach my chest so a no rep and had to drop. Tripped at 30 reps on the third round of DU's, and C2B pull ups broke 5-1-1-1-1-1. Chest to bar pull ups broke in a similar fashion in the last round 5-1-1-2-1. Fairly pleased with my C2B as this is the first time i have done them during a WOD. Thrusters were UB but slow.

Midline/Strength

1a) 3X10 Weighted GH Raise – heavy, rest 45 sec. - Done (body weight)

1b) 3X10 Reverse Hypers – heavy, rest 45 sec. - Done (red band)

25/02/12 - CF Leeds, 3D & Teesside

Open WOD 12.1

7 Min AMRAP Burpees

114

2 extra reps than the first attempt, felt a lot harder this time round. At one point i didn't think i was going to get 100 reps!

Leeds, 3D and Teesside Throwdown

The First WOD in groups of four. Two people from one gym the other two from another.

Pair 1

Run 400m Carrying 15kg plate 

Pair 2 

AMRAP 

10 KB Swings

10 Hand Release Press Ups

10 Air Squats

Aim is for pair 1 to run as quick as possible to prevent pair 2 from completing the AMRAP. My partner was Ben Wood and we went head to head with Daz Freeman and Dan from TRAIN Manchester. Me and Ben managed to work through 21 rounds of the AMRAP.

WOD 2

 2 Rounds for time:

10 Bodyweight Dead Lifts (80kg)

Sprint 200m

Time - 1:28

 

 

The mixture of running and deadlifts is always a rough one on your hamstrings. Second round of deadlifts felt more like 100kg than 80kg and the second run felt like i was using someone elses legs!

24/02/12 - Rest Day

Open WOD 12.1

Workout 12.1

Complete as many reps as possible in 7 minutes of:

Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

112 Reps

My quads are still aching from Roly on Tuesday, i want 120+ reps so i'm going to redo it on Sunday.

Split Jerks

BB Gymnastics
Split Jerk 1-1-1-1-1

100
105
107.5 PB
111 PB
112.5 F

I have 112.5kg i just didn't get myself under the bar and then ran out of lifts.

Conditioning
4 minute AMRAP:
Shoulder to overhead - 60kg
4 burpees every time the bar is dropped

32 Reps

19 reps before the first drop then down to 3's & 4's

Roly

Strength:
1) Back Squat: 1x10@60%, 1x8@70% , 1x6@75%, 1x4@80% - 2-3 minutes rest

78, 90, 97.5, 104

2a) Front Squat: 1x5@60% , 1x5@70% , 1x5@70% , 1x5@70% , 1x5@70% - 60 seconds rest

70, 80, 80, 80

2b) Weigthed pull ups - 4x5

10, 10, 10, 10

Conditioning
'Roly'


The words of Dave Moody.
“On Sat 4Th Feb 2012 after a 12 year battle my Dad (Roly) sadly lost his fight to Motor Neurone Disease (MND). MND is a progressive neurodegenerative disease that attacks upper and lower motor neurones which leads to weakness and wastage of muscles causing increased loss of mobility in the limbs and difficulty with speech swallowing and breathing.”

“So with the help of Lee and all at CrossFit Teesside I would like you all to join me in honouring his life with this Hero WOD.”

For time - wearing a 10kg vest:
Run 1200m
5 Rnds of
11 Burpees
42 Air Squats
Run 1200m

23:17 Rxd

Really tough wod, would have taken today as a rest day had it not been a wod with such a meaning behind it.
Lower back was spasming something rotten on the runs!!

Big shout out to Dave Moody who completed the wod 3 times today!!

OLY work + Wall Ball/Rowing WOD

BB Gymnastics:
Power Snatch - Working up to a heavy single
40
50
60
65 F, F, 1
67.5 F, 1
70 PB

Conditioning:
Main Site WOD - 12/02/02
For time:
Row 2k
50 Wall balls - 9kg
Row 1k
35 Wall balls
Row 500m
20 Wall balls

21:18 Rxd

Target was sub 20 going into this, i wanted to keep my split times below 2:00/500m on all of the rows. I knocked 11 seconds off my 2k PB, which i am pleased with as i went at a steady pace. I think i took to much rest on the wall balls, but these are more a mental thing with me in the same way kettle bells used to be.

My row times were:
2k - 7:48.8 PB
1k - 4:05.1 (1016m)
500m - 2:00.1 (514m)

Skill:
10 min Bar mucsle ups practice.

Working on quick elbows and getting my wrists over the bar. I then went for 3 sets of ME unbroken reps.

2, 5, 5 - The sets of 5 are PB's

Deadlift triples & Main site WOD 03.02.12

Strength
Deadlift - Heavy triple concentrating on maintaining good form.
100x5
110x3
120x3
130x3
140x3

Conditioning
Main Site WOD 03.02.12
3 Rounds for time:
10 Deadlifts - 125kg
50 Double unders

5:08 Rxd

Goal was to go sub 5 minutes, double unders weren't happening today. First round of deadlifts were unbroken touch and go, tripped at 27 on the double unders then finished off the last 23 ub. Picked up the deadlifts for the second round and it felt like 150kg, pulled 5 touch and go then went to singles (lift and drop). It was like i forgot how to double under during the second round, tipped 4 times. Last set of deadlifts were all singles, tripped at 47 on the last set of du's finished the last 3 for a time of 5:08. Slightly disappointed not to go sub 5 but i know on another day when my du's are firing on all cylinders ill do it.

Front Squat & Sled Pulls

Partner WOD with Dave Butterfield
5 Rounds Of:
10 Front Squats - 50kg
50m Sled Pull - 50kg
One person rests while the other is working

9:36 Rxd

Nancy

Strength
1) Over Head Squats 5-3-3-1-1-1

70 PB
75(2)
75 PB
80
82.5 ff

5 reps at 70kg was a battle, shoulders were starting to wobble on the last 2 reps. Lost the 3rd rep forward on the set of 75kg. 82.5kg is my current PB but my shoulders were taxed from the sets of 5 and 3's.

2) Weighted Ring  Dips 5x5

10
16
20
22
24(2-1-1-1)

Ring dips are getting a lot better, pleased to get 4 sets unbroken.

Conditioning
'Nancy'
5 RFT:
400m Run
15 OHS - 42.5kg

15:13 Rxd

First 400m run in around 1:15, and the first set of OHS unbroken. Thats when it went down hill, the runs became harder and harder as my lower back went into spasm. Second set of OHS unbroken, the third 400m run was about as quick as a Peter Kay dad run. The third set of squats was the first of two sets i broke, i say broke but the third set was more of a loss of concentration. I lost the bar forward on the 14th rep, meaning i had to break that set in to a 13 and a 2. The second set i broke was in round 4, i just let that little voice in the back of my head telling me to rest get the better of me, and broke the set in to a 9 and a 6. I set out on the last round trying to run  similar split time to the first round, but the back spasms made this impossible. Last round of OHS unbroken.
I was aiming for sub 15 prior to the WOD, but im not overly dissapointed with 15:13. If i go harder on the runs next time i will be sub 15 for certain!

Midline
1a) Reverse Hypers - 20, 15, 10
1b) GHD sit ups - 20, 15, 10

Bad Day at the Office

Strength
*This is a de-load week. Do not think because it’s “light” that you should raise percentages. Stick to what you’ve been using and EXACTLY what is written.
1) Back Squat: 1X5 @ 65%, 1X5 @ 70%, 1X5 @ 75%, 1X5 @ 80%– rest 2-3 min. between each set.

80,86, 93, 98

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

60x4x8

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

65, 68, 68, 68

BB Gymnastics
1) 5X2 Hang Snatch (full squat) @ 80% – rest 60 sec.

60x5x2

2a) 4X3 Snatch High-Pulls – heaviest possible, use straps, rest 60 sec.

Notes: The pull should end with the BB at least at nipple height. Concentrate on pulling, not jumping.

60x4x3

2b) 4X3 Behind the Neck Push Press (Snatch grip) – heaviest possible, rest 60 sec.

60x4x3

Conditioning
9-6-3 of:
Muscle ups
Squat clean thrusters - 70kg

10:03

Poor day training, everything felt heavy and i felt tired. Im putting it down to poor nutrition and lack of sleep while working in Bristol. Back on track with the Outlaw programming now.

Front Squats, Squat Cleans & Burpees

Strength

Front Squats
60x5
80x5
100
110 (current PB)
115 PB
120 F

Squat Cleans
80
100
107.5 PB
110 FF

Caught 110kg twice just couldnt get out of the hole, need to get that front squat up!

Conditioning

50 burpees for time: 2:11 PB (old pb 3:01)

14/02/12 - Rest Day

OLY work + Burpee/power snatch AMRAP

BB Gymnastics
1) 5X2 Hang Clean (full squat) @ 85% – rest 45 sec.

90, 90, 90, 90, 90

2) 5X2 Split Jerks @ 85% – rest 60 sec.

85, 85, 85, 85, 85

3a) 4X3 Clean Pulls – heaviest possible, use straps, rest 60 sec.

120, 125, 125, 125

3b) 4X3 Push Press – heaviest possible, rest 60 sec.

65, 70, 72.5, 75

Conditioning
12 min AMRAP:
10 Power snatches - 42.5kg
5 Lateral burpees

9 Rnds + 1 rep

First 2 rounds touch and go, rest of the rounds quick singles on the snatches.

CrossFit Teesside Competition Day

WOD 1

Row 1000m - 3:27.3 PB

Rest 20 mins

WOD 2

1 min AMRAP double unders - 109 PB
1 min rest
2 min AMRAP pistols - 50 reps
1 min rest
3 min AMRAP HSPU's - 20 reps
1 min rest
4 min AMRAP 30" box jumps - 74 reps
1 min rest
5 min to establish 1rm clean & jerk - 100kg

New power clean PB of 100kg

Rest 2.5 hours

WOD 3

8 min AMRAP:
2 Muscle ups
4 Toes 2 bar
8 Over head squats - 42.5kg

6 Rounds

Everything unbroken.

Rest 20 minutes

WOD 4

90 seconds AMRAP deadlift - 80kg - 33 reps
90 seconds AMRAP lateral burpees - 30 reps

Needed to man up on the dealifts i broke at 20 reps, i was disappointed with this so went for max reps unbroken after the last wod to see what i could have got if i stop being a vagina. 35 unbroken in around 45 seconds, WHY did i not do that in the wod??

Rest 2 hours

WOD 5

In a 20 minute window:
Run 1 mile
Annie
AMRAP Chief - 3 Power cleans - 60kg
                          6 Push ups
                          9 Squats

9 Rounds + 6 Push ups

Amazing day training with Lee Howe and Dave Butterfield, i wasn't sure if i would be able to handle this much volume in one day but today proved that your body can do a lot more than you think it can!

Hang Squat Snatch

BB Gymnastics
20 minutes Snatch technique work from the hang.

Notes: Work from whatever hang position is your worst. Concentrate on turnover and pulling under, NOT JUMPING.

30, 40, 45, 50, 60, 65 Fx4, 65 PB

Conditioning
8 minute AMRAP of:
15 Step Down Box Jumps 24″
20 Burpees

Notes: No bounding is allowed on the box jumps. Every rep must be step down after standing completely on top of the box.

4 Rds + 2 reps

Squats & Diane

Strength
1) Back Squat: 1X5 @ 70%, 1X5 @ 80%, 1X2 @ 85%, 1X3 @ 90% 1X1 @ 100% – rest 2-3 min. between each set.

87, 100, 105, 110, 125

2a) 4XME STRICT C2B Pullups – any grip, rest 90 sec.

8, 7, 5, 5 (mixed grip)

2b) Front Squats: 1X5 @ 65%, 1X4 @ 75%, 1X4 @ 80%, 1X4 @ 85% – rest 60 sec.

68, 78, 83, 88

Conditioning
“Diane”
21-15-9 of:
Deadlifts 225/150#
HSPU
Notes: Regionals standards. Kipping is allowed.

8.34 Rxd

First round of deadlifts broke 15-6, second round 10-5, last round unbroken. First round of HSPU's 16-5, the second and third round broken up here there and everywhere.

*Rest 5 minutes.

3 minute AMRAP of Double-Unders. - 160
2 minute AMRAP of T2B. - 27
1 minute AMRAP Row for Calories. - 14
Notes: Each AMRAP should be completed with no rest between

OLY work + Tempo Runs

BB Gymnastics
1) 5X2 Hang Power Clean (full stall) @ 85% – rest 45 sec.

80, 80, 80, 80, 80

2) 5X2 Power Jerks @ 85% – rest 60 sec.

80, 80, 80, 80, 80

3a) 4X3 Clean Pulls – heaviest possible, use straps, rest 60 sec.

110, 120, 120, 120

3b) 4X5 Push Press – heaviest possible, rest 60 sec.

60, 65, 65, 65

Conditioning
15 minute Tempo Run.
5 minutes @ 70% of 800m pace. - 1100m
5 minutes @ 90% of 800m pace. - 1300m
5 minutes @ 70% of 800m pace. - 1050m

05/02/12

Conditioning
Sale Sharks Challenge
30s for max distance 30s rest x 6

150, 150, 148, 151, 150, 153 = 902m

3 position snatch working on footwork

Flight Simulator
10-20-30-40-50-40-30-20-10

4.36

Tripped on 40 at 36 reps on the way down.

04/02/12

Test 1:
100 Burpees for time.

6:06

Rest 10 minutes.

Test 2:
15 minutes to establish a 1RM Snatch.

70, 72 PB, 76 PB, 77.5 f, f, f

Rest 5 minutes.

Test 3:
8 minute AMRAP of:
4 Muscle-Ups
6 Hang Squat Cleans - 84kg

2 rnds + 8 reps 

All muscle ups unbroken, hang cleans all singles.

Skills

Ring Dips (strict)
10, 7, 7

Handstand Push Ups
4, 6, 5

Hell-In

Strength
1) High-Bar Back Squat: 1X4 @ 75%, 1X4 @ 80%, 1X4 @ 80%, 1X4 @ 80% – rest 2-3 min. between each set.

92, 100, 100, 100

2a) Bench Press: 2X5 @ 75%, 2X5 @ 85% of 120120 – rest 60 sec.

70, 70, 74, 74
2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 60 sec.

62.5, 68, 73, 73

Felt to light i will put the weight up next time. Good speed through all sets and reps.

Conditioning

Hell-In
1200m Run
63 Kettlebell swings - 24kg
36 Pull ups
800m Run
42 Kettlebell swings
24 Pull ups
400m Run
21 Kettlebell swings
12 Pull ups

*Upon completion 90 seconds to find a 1rm shoulder to overhead.

20.54 Rxd - 80kg shoudler to overhead

I completed the first and last set of kettlebell swings unbroken, the second set was broke into two sets of 21.
Pull ups were broken up in to sets of as many as i could get out before my grip went.

Hell-In at the 2010 CrossFit Games

Rest Day - Mobility

Well needed rest day after a hard 3 days of training.

1 hour mobility, foam rolling and stretching paying particular attention to my hamstrings and shoulders. This is going to become a weekly thing in the run up to and during the Open and the CF Champions Leauge which i registered for today.

Split Jerks/Hundreds WOD/Weighted MU's

BB Gymnastics
20 minutes Split Jerk technique work

60x3
70
80
90 f, 1
100
105 f, f

Arms like spaghetti from Angie yesterday.

Conditioning
For time:
100 Pullups
100 KB Swings 24kg
100 Double-Unders
100 Over Head Squats - 42.5kg

Notes: There is a STRICT 20 minute time limit. Do not finish this WOD if you go over 20 minutes.

20 min cap + 20 OHS

Feel confident i could complete this in under 20 minutes fresh. My arms and back were already fried before starting due to yesterdays Angie, which meant i struggled with the pull ups and KB swings.


Yesterdays catch up
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.

11

All reps no false grip with a jump to ring, 1 failed rep.