Outlaw Training 31/03/12

BB Gymnastics
Notes: Neither lift needs to be touch and go, resetting after the rep is not just ok, but is suggested. When there is only 1 number following the listed percentage, then it notes reps.

1) Snatch: 60%x3, 70%x2, 75%x2, 80%x2, 85%x1. 90%x1 – rest 60-90 sec.

46, 53, 57, 61, 65, 68

2) Clean & Jerk: 60%x3, 70%x2, 75%x2, 80%x2, 85%x1, 90%x1– rest 60-90 sec.

63, 74, 79, 84, 89, 95

No missed lifts today!!

Conditioning
'Coe'
10 Rounds for time
10 Thrusters - 42.5kg
10 Ring push ups

16:03 Rxd

Unbroken thrusters for 4 rounds then broke 7-3. Ring push ups got hard and broke 5-3-2.

Outlaw Training 30/03/12

BB Gymnastics
1) Snatch From Blocks (just below knee): 3X2 @ 75%, 2X2 @ 80% – rest 75 sec. DEMO VIDEO

57.5x3, 61x2

2) Clean From Blocks (just below knee): 3X2 @ 75%, 2X2 @ 80% – rest 75 sec. DEMO VIDEO

81x3, 86x3

3) 4X2 Heaving Snatch Balance – heavier than last week, rest 75 sec. DEMO VIDEO

60, 65, 70, 75 (failed second rep at 75kg)

Strength
1X20 Back Squat

Notes: This should be a maximal set. The recommendation is to use approximately 70% of 1RM. Do not rush. These should be paced and rest between reps is beneficial. Make sure to hit depth with every rep.

100kg

Conditioning (Parts A/B)
Part A:
3 rounds for working time of:
10 Push Press 135/95#
15 HR Pushups
20 Pullups
*Rest 2 minutes after each round.

-Rest 10 minutes between parts.

Part B:
6 minute AMRAP of:
7 Hang Power Cleans @ 185/120#
11 Ring Dips
14 T2B

Part A
1:38
1:41
2:02 (hr pushups sucked)

Part B
1 Rnd + 22 Reps (4 T2B)

Rest Day - 3 Round Couplet

Today was a programmed rest day but i ended up doing a 3 round couplet with Dave.

3 RFT:
100m Farmers walk - 32kg
25 GHD sit ups

5:43 Rxd

Outlaw 28/03/12

BB Gymnastics
1) 5X2 Clean (full squat) & Jerk (split) @ 75-85% – rest 90 sec.

80
82.5 x 4

2a) 4X3 Clean Pulls – heavy, rest 60 sec.
100
110
112.5 x 2

2b) 4X2 1&1/4 Front Squats – heavy, rest 60 sec. VIDEO DEMO

80
82.5
85
87.5

Conditioning
For time:
100 UB Double-Unders
30 Burpees
15 GHD Situps
75 UB Double-Unders
30 Burpees
15 GHD Situps
50 UB Double-Unders
30 Burpees
15 GHD Situps

11:02 Rxd

All double unders unbroken, nervous times in the last 10 reps of each set! I need to get more time on the GHD machine, this is where i was the slowest. All my burpees were jump up, no stepping.

Strength
1a) 3X10 Weighted GH Raise – heavy, rest 45 sec. - Done
1b) 3X15 Reverse Hypers – medium, rest 45 sec. - Done

---

Outlaw 27/03/12

BB Gymnastics

1) Power Snatch + Snatch (full squat): 2X1 @ 70%, 2X1 @ 75%, 1X1 @ 80% – rest 75 sec.

Notes: These are single reps and DO NOT have to be touch and go. One rep would be 1 Power Snatch AND 1 Snatch.

52.5

57.5

60

2) Power Clean + Push Jerk: 3X1 @ 75%, 2X1 @ 80% – rest 75 sec.

81

86

Conditioning (2 parts)

Part 1-

4 rounds for reps and row times of:

ME UB HSPU

Row 500m

Rest 1:1

Notes: HSPU standard is hands on 45# plates with an Ab-Mat in the middle, kipping is allowed. Rest interval is based on total working set time. The time starts before the HSPU and the rest interval is total working time of HSPU and Row. Do not pace the row. Each round should be all out.

1 - 16/1:40

2 - 11/1:48 (fell off the wall)

3 - 14/1:50

4 - 10/1:47

Part 2-

Exactly 10 minutes after part 1 complete one set each of the following:

1) ME UB Perfectly Vertical KBS 24kg

56 Reps

2) ME UB Thrusters 52.5kg

12 Reps

3) ME HS Walk for distance (3 attempts)

10 Meters x 3

*Rest as needed between efforts.

26/03/12

BB Gymnastics
1) 5X2 Snatch @ 75-85% – rest 90 sec.

Notes: Begin at 75% and increase to 85% throughout sets if technique is perfect. DO NOT go past 85% and do not add to 75% if technique is not perfect. These do not need to be touch and go, you may reset.

57.5x5x2
Stuck with 75% across the set of 5 and worked on having active shoulders during the recieving possition and not jumping forward.

2a) 5X3 Snatch Pulls – heaviest possible, rest 60 sec. DEMO VIDEO

80x5x3

2b) 5X2 Tempo High-Bar Back Squat @ 75% – rest 60 sec.

Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

105x5x2

Conditioning
For time:
Run 800m
5 KB swings - 32kg
5 Hand release push ups
Run 600m
10 KB swings
10 H/R push ups
Run 400m
15 KB swings
15 H/R push ups
Run 200m
20 KB swings
20 H/R push ups

12:51 Rxd

24/03/12 - Burpee Mile!

1) Snatch: 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1 x 3 – rest 60-90 sec.

45, 52.5, 57.5, 60, 65, 65, 65 F

2) Clean & Jerk: 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1 x 3 – rest 60-90 sec.

62.5, 75, 80, 85, 90, 90, 90

3) Front squat: 90% x 1 x 4 – rest as needed

105x1x4
120 PB
125 F

Conditioning

Burpee Mile - 1:34:55

Open WOD 12.5

BB Gymnastics

1) 5X2 Snatch From Blocks (just below knee) @ 75% – rest 75 sec.

50x5x2

2) 5X2 Clean From Blocks (just below knee) @ 75% – rest 75 sec.

 

80x5x2

3) 4X3 Heaving Snatch Balance – heavy but not max, rest 75 sec.

50x4x3

Conditioning

Open WOD 12.5

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters 100/65#
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc

91 Reps

Aim was to complete the round of 15 so i'm pleased with my performance on this WOD. I went unbroken through to round 12, the round of 12 was broken 7-5, pull ups were broken in no set order. Round 15 was broken 6-5-4.

Finisher

50m tyre flip

Outlaw

BB Gymnastics
5X3 Clean (full squat) & Jerk @ 70-80% – rest 90 sec.

74, 74, 74, 74, 74

Strength (testing)
Establish a 1RM Back Squat.

100
110
120
130 (Current PB)
135 PB
137.5 PB
140 PB

Conditioning
9-6-3 of:
Muscle-Ups
Thrusters - 75kg

6:00 (scaled thrusters 60kg)

Intervals, Bar Complex & Gymnastics

Intervals

8x400m - 2 min rest

1:08

1:10

1:07

1:11

1:10

1:12

1:14

1:13

My plan was to try and keep them all around the same time, turns out i'm not very good at judging pace!

Barbell Complex WOD

5 Rounds For Time @ 60kg

5 Power cleans

5 Front squats

5 Shoulder to overhead

20 Double unders

*Every time the you leave go of the bar perform 3 burpees*

9:24 Rxd

Gymnastics - 1.5 hours

Strength and Rosa

Back Squat
112.5x5x2
112.5x7

Ring Dip
20x5x2
20x3

BWx5x3

I'm going to reset the weight with these, and swap to 5x5

Rosa
5 rounds for time
10 Handstand push ups
400m Run

11:16 Rxd

Unbroken up to the last round, failed rep 7 then had to go to singles.


After struggling with some shoulder pain for the last couple of weeks, (old rugby injury/wear and tear) i have been looking into strengthing the smaller muscles in and around the shoulder joint. After a bit of searching i came across this video from Crossfit New England, im going to start implimenting this into my training to see if it can help.

Murph

Front Squats
95x5x2
95x7

Murph
Run 1 mile
100 pull ups
200 push ups
300 squats
Run 1 mile

Wearing a 10kg vest

43:30 Rxd

This was brutal on my quads after 12.4! Broke the pull ups, push ups and squats in to 20 rounds of cindy. 

16/03/12

Open wod 12.4
12 minute AMRAP:
150 wall balls - 9kg
90 Double unders 
30 Muscle ups

248 reps (8 muscle ups)

Finished Karen in 8:22

Suckfest - Active Rest Day

4 rounds for time of:

400m run

500m row

15:26

Clean & Jerk

I was due to deadlift on the Grey Skull strength program but i still had DOMS in my hamstrings and glutes from the deadlift WOD on Monday.I decided to just join in with the class for some clean & jerks.

Ring Dips

5x3 - 20kg vest


Clean & Jerk

80 (power clean)
90 (pc)
100 (pc)
102.5
105 F (current PB)

200 Double unders - 1:58

Power Cleans & Jackie

Power Clean

60
70
80
90
100 (current PB)
102.5 fx5

Two of the fails were due to slow elbows and the other 3 were caught but rode down into a squat. No PB today but it's there in the near future!

'Jackie'
Row 1000m
50 Thrusters - 20kg
30 Pull ups

7:30 Rxd PB (old PB 8:43)

I took the row at a comftable pace keeping the split to around 1:50/500m, which meant i finished the thousand meters in 3:45. I had a goal of 25 unbroken before i started the thrusters, once i reached 25 i still felt strong so carried on before the glute burn really set in at 35 and i put the bar down for a quick shake off and finished with 3 quick sets of 5. I reckon had i not done deadlifts the day before i could have knocked these out unbroken. The pull ups i broke 10-5 then 3's, all butterfly pull ups.

Gymnastics - 1.5 hours at Redcar Gymnastics Club

12/03/12

Back Squat

110x5x2

110x9

Upped the weight 5kg this week as i hit 16 reps last week.

Press

50x5x2

50x7

Conditioning

21-15-9

Deadlift - 80kg

Box jump - 24"

Ball slams - 9kg

4:07 Rxd

Everything unbroken, a little slow on the second round of box jumps though.

Last four days

Thursday

Rest Day

Friday

Front Squat

92x5x2

92x6

Ring Dip

20x5x2

20x6

Saturday

Open WOD 12.3

Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps - 24"
12 Push press - 52.5kg

9 Toes-to-bar

8 Rnds  + 20 Reps

10k Yorkshire Terrier Night Race

Sunday

Rest Day

Deadlift, Press + Half G.I Jane

Press
50x5
50x5
50x8

Deadlift
140x10

When i started crossfit 7 months ago my 1rm deadlift was 140kg, today i hit 140 for 10 reps. Who would have guessed crossfit works!

G.I Jane (Half)
50 Burpee Pull ups

3:42

OLY Work, CFT Class & Redcar Gymnastics Club

OLY Work:

Snatch - Heavy single

50

60

70

75

77.5 FFF

On the Minute Every Minute for 10min:

Power snatch at 60kg

This wasn't as hard as i expected, next time i will either go every 30 seconds or 2-3 reps touch and go each minute.

Conditioning:

For time:

Run 800m

3 rounds of -

15 Double unders

15 H/R push ups

15 Box jumps - 14"

Run 800m

10:02 Rxd

Still suffering with a cold which made the running hard, it's difficult to get enough oxygen in when you can't breath through your nose! Hand release push ups broken in the second and third round.

Gymnastics:

A small group of us made a short trip to Redcar Gymnastics Club to join in with their adult class. The class focused on flexibility and basic gymnastics, we were then free to have a play on the equipment. I concentrated on handstand walks and the bars working on my bar muscle ups. I managed a new PB handstand walk, making it ~10m before crashing to the floor in a heap. 

05.03.12 - Grey Skull

Back Squat
105x5
105x5
105 x 16

Weight Ring Dips
20x5
20x5
20x6

Struggling with the flu at the minute so called it a day after my strength.

Last couple of days

Friday 

Workout 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch - 35kg
30 Snatch - 62kg
30 Snatch - 75kg
Max Rep Snatch - 95kg

53 Reps

Team WOD
In Pairs
Run 800m (carrying a 10kg/20kg plate)
51 Air Squats
40 KB Swings
Run 600m
51 Ball Slams
40 Press ups
Run 400m
51 Static Lunges
40 Sit ups
Run 200m
51 Burpees

18.46 Rxd - Paired with Dave 'Hendel' Butterfield

Finisher- 50m partner relay Sled Pull - 50kg - 18 seconds

Saturday

Front Squat - heavy single
70
80
90
100
110

Squat Clean - touch and go triples
60
70
80
90

Conditioning
In a 10 minute window:
Run 400m
Then AMRAP
3 Pull ups
6 Push ups
9 Squats

17 Rnds + 5 Reps

All butterfly pull ups.