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.