Back at it

Split Jerk - heavier than 16/01/13
102.5kgx2x6

Conditioning
For time:
21-15-9
Hang power clean - 60kg
Wall balls - 9kg/10ft

5:13 Rxd

Felt good to be back at it after LTD. First 21 hang cleans unbroken then 5-5-5 and 5-4, all wall balls unbroken.

Midline
3 rounds not for time:
10 GHD sit ups
10 Back extensions

Sprawl, T2B & Box Jump Ladder

Conditioning
12 minute ladder
1 Sprawl
1 T2B
1 Over the box jump - 24"
2 Sprawl
2 T2B
2 OTB jump
etc

11+19

LTD Test

AM

LTD WOD 1
Row 1k

3:23.7 PB

LTD WOD 2
AMRAP 10 minutes
12 Down and ups
18 KB swings – 24kg
24 Unbroken double unders

5+3 Rxd

PM

LTD WOD 3
a) 90s Max UB pull ups
b) 90s Max free standing HS hold
c,d) In 8 minutes 3 snatch & 3 clean for total weight.

a) 44 PB
b) 12s
c) 80, 80, 80kg
d) 110, 115, 120kg

Fairly pleased with how the tests went, i think i can knock a couple of seconds off the row and get closer to 6 rounds on the AMRAP come Saturday.

Last couple of days

Friday

Hang Power Snatch - Max double then max single
Doubles
60
70
75
77.5x(1)
77.5x(1)

Singles
80xx(squat)

Hang Power Clean - Max double then max single
Doubles
80
90
95
100
102.5

Singles
105x(squat)

Conditioning
7-5-3
Thrusters - 75kg
Muscle ups

4:18 Rxd

1.5 hours rest

For time:
100 Double unders
20 Deadlifts - 100kg
20 Burpees
20 Power cleans - 60kg
20 Over the box jumps - 24"
20 Thrusters - 40kg
20 Pull ups
20 KB Swings - 32kg
20m Overhead walking lunge - 20kg
100 Double unders

14:04 Rxd

Saturday
LTD WOD 3C & D
In 8 minutes 3 cleans for total weight and 3 snatches for total weight.

Snatch
80
82.5
85
Total - 247.5kg

Clean
105
115
122.5 PB
Total - 342.5kg

LTD WOD 5
3 Overhead squats - 70kg
3 Sprawls
3 OHS
6 Sprawls
3 OHS
9 Sprawls
3 OHS
12 Sprawls
3 OHS
15 Sprawls

Then

4 Alternate split jerks - 70kg
4 Squat bar jumps
4 Alternate split jerks
8 Squat bar jumps
4 Alternate split jerks
12 Squat bar jumps
4 Alternate split jerks
16 Squat bar jumps
4 Alternate split jerks
20 Squat bar jumps

11:18

Jerks and HSPU's

Split Jerk - heavier than last week
100kgx3x5

Conditioning
On a 20 minute clock with no rest in between
AMRAP 10 minutes
Hand stand push ups - 20kg plates with ab mat between

65 Reps

AMRAP 10 minutes
10 Overhead squats - 60kg
75 Double unders
20 Back extensions

3+1

Paused Snatches & Cleans

Paused Snatch - Max double then max single
*Doubles until you miss the 2nd rep two attempts in a row. Then singles until you miss a weight two attempts in a row*
Doubles
40
50
60
65
70
75
77.5
80x(1)
80
82.5x(1)
82.5

Singles
85xx

Paused Clean - Max double then max single
*Doubles until you miss the 2nd rep two attempts in a row. Then singles until you miss a weight two attempts in a row*
Doubles
80
90
100
105x
105
107.5x(1)

Singles
110x
110

Conditioning
30-20-10 KB Snatches - 24 (5 Each Arm)
20-15-10 OTBox Jump - 24

4:04 Rxd

Lynne

Back Squat - 1rm
60
80
100
120
140
150
160xx

Current 1rm is 160kg, given the volume of training i'm not worried about the fails at this weight.

Deficit Deadlift - 3" deficit, lift every 2 minutes
130x3x8

Lynee
5 rounds for total reps:
Max rep bench press at bodyweight (82kg)
Max rep pull ups

1 - 9/27
2 - 7/30
3 - 7/23
4 - 5/15 (hand grip tore, fell off the bar)
5 - 5/25

Total - 33/120

Open WOD 12.3

5 minutes to establish 1rm Snatch
85kg

Max pull ups
41

LTD shuttle practice

Open WOD 12.3
AMRAP 18
15 Box jumps
12 Push press - 52.5kg
9 T2B

9+8 Rxd PB

Paused Snatches & Cleans

Paused Snatch 3-3-3-2-2-2-1-1-1-1 (2 second pause at knee)
40
50
60
62.5
65
67.5
70
72.5
77.5

Paused Clean 3-3-3-2-2-2-1-1-1-1 (2 second pause at knee)
60
70
80
82.5
85
87.5
90
92.5
95
97.5

Conditioning
5 Rounds for time:
Row 750m
10 Squat cleans - 60kg
10 HSPU

28:38 Rxd

Row times were 2:47, 2:56, 3:30, 3:02, 3:05.

Rest Day

Free standing handstand hold practice, best effort was 21 seconds.

3 rounds not for time:
5 Strict deficit HSPU
10 Single arm KB snatches - 24kg (alternating)
30 Unbroken double unders

Split Jerks & Muscle Ups

Split Jerk - 80%x3x5
94kg

Conditioning
1) AMRAP 10 minute muscle ups
36

no rest between 1 & 2

2) AMRAP 10 minute
10 Box jumps - 24"
1 Rope climb - 15ft
10 OH lunges - 35kg

6+10 Rxd

Started with an unbroken set of 8 and was on to beat my 30 muscle ups for time until around 20 then i hit the wall and ended up doing singles.

Running, Thruster and Burpee Chipper

Pause Snatch - 3-3-3-2-2-2-1-1-1
30
40
50
60
65
67.5
70
72.5
75

Pause Clean - 3-3-3-2-2-2-1-1-1
60
70
75
80
82.5
85
87.5
90
92.5

2 second pause at the knee, working on positioning not maxes.

Back Squat
135x2x6

Conditioning
For time:
Run 1 mile
50 Thrusters - 40kg
50 Burpees

14:59 Rxd

Strength, Interval WOD & Sprints

AM

Push Press - 1rm
60
70
80
90
95
100xx
100 PB

Deadlift - 1rm with perfect form
60
110
150
170

Conditioning
7 rounds for total reps
1 minute HSPU
1 minute KB swings - 32kg
1 minute rest

HSPU - 25 PB, 12, 10, 10, 12, 10, 11
KB Swings - 30, 20, 18, 18, 16, 16, 20

PM
4x400m Run
+/- 5s from the quickest run = 100 double under penelty

1:22.43
1:19.54
1:22.33
1:19.40

Kalsu

On the minute perform 5 burpees, in the remaining time AMRAP thrusters (60kg)

Continue untill 100 thrusters have been completed.

25 minute time cap

23:53 Rxd

Power Variations, Front Squats & Double Met-Con

Power Snatch - Max in 15 minutes
40
50
60
70
75
80
83xxx

Power Clean - Max in 15 minutes
60
80
90
100
105
110x
110

Front Squat - 3rm
60
80
100
110
121 PB

Conditioning
2 RFT:
Row 1000m
30 T2B
30 Jumping back squat - 30kg

14:57 Rxd


Rest 2 hours


Conditioning
AMRAP 2 minutes:
3 sets of Unbroken Muscle-ups (combined score)
Rest one minute

6, 3, 3 = 12

AMRAP 2 minutes:
5 Pull-ups
5 Ring Handstand Push-ups 
Rest one minute

1+5 Rxd

AMRAP 2 minutes:
5 DL @ 150
5 Pistols
Rest one minute

2+1 Rxd

AMRAP 2 minutes:
1 Bar Muscle-up
4 Toes-to-bar

5 Rxd

2012 Review and Goal's for 2013

2012 Review

At the beginning of 2012 CrossFit was still just a method of training i was using to help me improve my performance on the rugby pitch. I picked up an injury a couple of month's into the season which required me to take some time off, during this time i travelled down to London to spectate at the London Throwdown. This was the moment i realised i didn't just want to do CrossFit to become fitter, i needed to compete.
 It was a very difficult decision to stop playing rugby but it was a necessary step i needed to take to give myself the best chance possible at becoming competitive.

In the whole it has been a successful year! I got my first taste of competition, competing for CrossFit Teesside at Divided We Fall in Swansea where we finished in 30th place from a field of 110 teams. I also kept my word and qualified for a place on the other side of the barrier at this years London Throwdown.

The table below shows the difference a year of dedicated training can make.

 

2013 Goals

I don't think i have to change very much in order to achieve my goals. Other that a bit more focus in specialist areas such as swimming, I just need to continue to turn up, apply myself and the rewards will come.

Heavy Thruster & Weighted Pull Up Couplet

Strict Press - 3rm
30
40
50
55
60 PB
62.5 PB

RDL - 3rm (keep form perfect)
60
70
90
100
110

Conditioning
15-12-9 for time:
Thrusters - 60kg
Weigted pull ups - 20kg

9:02 Rxd

Thrusters felt good, 10-5, 8-4 & 7-2. Pull ups were hard all 3's, 2's and singles, it was difficult to kip with a 20kg plate hanging from the belt.

Quick Update

I have been a bit slack on posting recently, training has been a bit hit and miss over the festive period so here are the hightlights.

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

8:00 PB - 2:10 PB ring dips were rubbish.

Murph
Run 1 mile
100 Pull ups
200 Push ups
300 Air squats
Run 1 mile
*wearing a 10kg vest*

42:18 PB

CrossFit Total
Back Squat
150
155 PB
160 PB

Press
65
67.5 PB
70 PB

Deadlift
200
205 PB
210x

Total - 435kg PB 65kg PB since last boxing day

Open WOD 12.2
62 reps PB

Snatch
87.5x1 PB
90x1 PB
70x3 t&g PB

Amanda
9-7-5
Muscle ups
Snatch - 60kg

7:22 - no PB, snatches were better than last time but muscle ups were broken unlike my PB
Power Clean - EMOTM
60x3 t&g for 5 min
70x3 t&g for 5 min
80x3 t&g for 5 min
90kg +5kg EMOTM until a missed rep

115kg PB
117.5x

12 Days of Outlaw
1 Clean & Jerk @ 225/150#
2 Muscle-Ups
3 Box Jumps 36/30″
4 Hang Squat Snatch @ 115/75#
5 Bar Facing Burpees
6 Push Press @ 115/75#
7 Pistols (alternating)
8 T2B
9 Wall Ball 20/14#
10 C2B Pullups
11 HSPU
12 Front Squats @ 225/150# (no racks)

For time.

*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 C&J, then 1 C&J + 2 MU, then 1 C&J + 2 MU + 3 Box Jumps, etc. The WOD is complete when the 12 Front Squats are completed.

46:45