A. Back squat @30X1; 2-2-2-2; rest as needed
120, 130, 140, 150
5-4-3-2-1
thrusters @43kg
bar facing burpees
Did this with Ports in a 'i go you go' fashion
1 min AD
1 min rest
x4
Again did this with Ports, kept the RPM at around 80 for all 4 intervals.
.
Monday 31 March 2014
Thursday 27 March 2014
26.30.2014 - AM Rowing Intervals + PM Training
AM
60s row @90-95%
30s rest
x10
- rest 4 minutes between 5-6
293m, 293m, 292m, 292m, 299m
295m, 291m, 290m, 291m, 297m
PM
A. Front squat, build to a heavy double
60, 80, 100, 110, 120, 130 - It just asked for a heavy double so stopped here. This is the heaviest i've front squatted for a double in well over 6 months!
B. CGBP; 10-8-6-4-2; 2 minute rest
62.5, 72.5, 8.25, 87.5, 92.5
3 min window
3 rnds of
10 thrusters @45kg
10 lateral burpees
if complete in 3 min you have another 3 min to complete another 3 min etc....
2+18 - Too much bitch in my heart today! Legs were sore as a muthafucker. Really slow through the middle set of burpees. Only decided i wanted to get into the second 3 minutes when i got to the last set of burpees and tried to sprint them. On another day i think i can push into if not very close to the 9 minutes!
60s row @90-95%
30s rest
x10
- rest 4 minutes between 5-6
293m, 293m, 292m, 292m, 299m
295m, 291m, 290m, 291m, 297m
PM
A. Front squat, build to a heavy double
60, 80, 100, 110, 120, 130 - It just asked for a heavy double so stopped here. This is the heaviest i've front squatted for a double in well over 6 months!
B. CGBP; 10-8-6-4-2; 2 minute rest
62.5, 72.5, 8.25, 87.5, 92.5
3 min window
3 rnds of
10 thrusters @45kg
10 lateral burpees
if complete in 3 min you have another 3 min to complete another 3 min etc....
2+18 - Too much bitch in my heart today! Legs were sore as a muthafucker. Really slow through the middle set of burpees. Only decided i wanted to get into the second 3 minutes when i got to the last set of burpees and tried to sprint them. On another day i think i can push into if not very close to the 9 minutes!
25.03.2014 - AM Row + PM Training
AM
40 minute Z1 row
40 minute Z1 row
PM
A. Power snatch, build to a heavy double
40, 50, 60, 65, 70, 75, 80, 82, 83 (border line 2nd rep)
B. Wtd chin up; 1-1-1-1-1; 2-3 min rest
24, 32, 36, 40, 44
AFAP
100 double under
21 KB swings @32kg
15 no push up burpee to 2x20kg plates
- 10 minutes rest
x2
2:29 - Tripped at 36 on my du's
2:24 - Unbroken du's
DWF Q1
Team of 4 (2 guys, 2 chicks)
600 wall balls
EMOM 30 double unders
26:31
Monday 24 March 2014
22.03.2014 - PC+PJ & 5 min AMRAP
EMOM, power clean + push jerk, starting at 70kg increase 5kg every minute to max
110kg. Bop bop style up to 105kg. Reset after the PC before the PJ at 110kg.
5 minute AMRAP
5 gtoh - 80kg
10 over the box jumps - 24"
5 T2B
4+1
110kg. Bop bop style up to 105kg. Reset after the PC before the PJ at 110kg.
5 minute AMRAP
5 gtoh - 80kg
10 over the box jumps - 24"
5 T2B
4+1
Saturday 22 March 2014
21.03.2014 - 14.4
14 minute AMRAP
60 cal row
50 T2B
40 wall ball - 9kg/10ft
30 cleans - 61kg
20 muscle ups
196/11:01 - Pleased with my score but i'm going to go again on Monday as i had 10 no reps on the wall balls.
60 cal row
50 T2B
40 wall ball - 9kg/10ft
30 cleans - 61kg
20 muscle ups
196/11:01 - Pleased with my score but i'm going to go again on Monday as i had 10 no reps on the wall balls.
Friday 21 March 2014
19.03.2014 - AM Rowing + PM Training
AM
500m row @80%
90s rest
x6 (3 minutes rest between 3+4)
1:47-1:49 - Felt great, aim was to hold a 1:50/500m pace.
PM
A. Push press, build to a heavy single
60, 70, 80, 90, 100x, 100
5 minute AMRAP (open pace)
3 STOH - 55kg
3 T2B
5 STOH
5 T2B
7 STOH
7 T2B
Etc ...
5 minutes rest
For time:
1000m row
100 double unders
50 thrusters - 45kg
13+1 - Unbroken through the 11's then 9+4. STOH are feeling a lot stronger now, just need to remember to breath through the sets.
+
8:13 - Subbed burpees for thrusters as the squat was giving me a lot of knee pain. Row was around 3:49 and unbroken double unders.
500m row @80%
90s rest
x6 (3 minutes rest between 3+4)
1:47-1:49 - Felt great, aim was to hold a 1:50/500m pace.
PM
A. Push press, build to a heavy single
60, 70, 80, 90, 100x, 100
5 minute AMRAP (open pace)
3 STOH - 55kg
3 T2B
5 STOH
5 T2B
7 STOH
7 T2B
Etc ...
5 minutes rest
For time:
1000m row
100 double unders
50 thrusters - 45kg
13+1 - Unbroken through the 11's then 9+4. STOH are feeling a lot stronger now, just need to remember to breath through the sets.
+
8:13 - Subbed burpees for thrusters as the squat was giving me a lot of knee pain. Row was around 3:49 and unbroken double unders.
Wednesday 19 March 2014
18.03.2014 - Jumps, Squats and DWF Q3
A. Seated box jump; 5 minutes to build to max
20 Minute Rolling Clock
Male athletes go first.
10 Minute AMRAP
Cindy
5 Pull-Ups
10 Press Ups
15 Squats
or
Mary:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Followed by females
Our team is Me, Lee Howe, Keziah Wright and Evie Hollis.
Myself and Lee decided to go with Mary as it was double points. Kez and Evie went with Cindy.
Guys - 13+25 (805)
Chicks - 14+15 (435)
On a personal not i was really pleased with how my pull ups held up through the 10 minutes. I managed 6 rounds unbroken and then broke my final round 10+5.
Worked up to 53"
B. Paused front squat; 12 minutes to build to a heavy single - 3 second pause
60, 80, 100, 110, 120, 125 - Struggling with a bit of pain in my left knee cap.
EMOM x8
10 wallball - 9kg
5 burpees
Complete. Each round took between 33-35s
EMOM x14
Even - 8 KB step ups -24kg/arm, 20"
Odd - 5 weighted chin up
Only did 6 minutes to save myself for Mary
Divided We Fall Qualifier 3
20 Minute Rolling Clock
Male athletes go first.
10 Minute AMRAP
Cindy
5 Pull-Ups
10 Press Ups
15 Squats
or
Mary:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Followed by females
Our team is Me, Lee Howe, Keziah Wright and Evie Hollis.
Myself and Lee decided to go with Mary as it was double points. Kez and Evie went with Cindy.
Guys - 13+25 (805)
Chicks - 14+15 (435)
On a personal not i was really pleased with how my pull ups held up through the 10 minutes. I managed 6 rounds unbroken and then broke my final round 10+5.
Monday 17 March 2014
17.03.2014 - Open 14.3
14.3
8 minute AMRAP
10 deadlift @61kg
15 box jumps @24"
15 deadlift @84kg
15 box jumps
20 deadlift @102kg
15 box jumps
25 deadlift @125kg
15 box jumps
30 deadlift @144kg
15 box jumps
35 deadlift @166kg
15 box jumps
137/6:19 - High volume deadlifts are a major weakness of mine! Lots of work to do strengthening that posterior chain!
*I loaded the bar with 2.5kg plates on the inside of the 20kg plates to make plate changes easier. The weights worked out as 65, 85, 105, 125, 145.
14.3 video
15.03.14
A. Push jerk 1-1-1-1; 90s rest - moderate
80, 85, 90, 95
B. EMOM x15 – split jerk x 1 from rack, @70%
91kg. Focused on footwork and a consistent landing position.
C. Single arm DB row; 6-8/arm x 3; rest 60 sec b/t arms
25(8), 27.5(8), 32(8)
For time: (Sub 10 target)
400m run
30 kb swings @24kg
20 burpees
15 pull ups
30 diamond sit ups
15 push ups
400m run
6:39
80, 85, 90, 95
B. EMOM x15 – split jerk x 1 from rack, @70%
91kg. Focused on footwork and a consistent landing position.
C. Single arm DB row; 6-8/arm x 3; rest 60 sec b/t arms
25(8), 27.5(8), 32(8)
For time: (Sub 10 target)
400m run
30 kb swings @24kg
20 burpees
15 pull ups
30 diamond sit ups
15 push ups
400m run
6:39
Thursday 13 March 2014
12.03.2014 - BS, Thrusters, STOH, BJ's, Burpee MU's
AM
A. Back squat 5-5-5; 2 minutes rest
120, 130, 135. Weight felt heavy this morning.
B. Every 30s for 8 minutes, 1 squat clean thruster @75kg
Complete - Felt good.
PM
AMRAP 5 minutes (open pace)
12 STOH - 55kg
15 box jumps - 24"
3 minutes rest
AMRAP 4 minutes
burpee muscle up (rings 6" above reach)
4+8 - Unbroken for 3 rounds then 7+5 for the 4th round. Push jerked all STOH.
+
20 reps
Handstand walk to headstand to handstand walk skill work
Managed to get a few hs walk to headstand or headstand to hs walk but couldn't link it together. Fun playing around with new skills though.
Strict HSPU linear progression week 3
A. Back squat 5-5-5; 2 minutes rest
120, 130, 135. Weight felt heavy this morning.
B. Every 30s for 8 minutes, 1 squat clean thruster @75kg
Complete - Felt good.
PM
AMRAP 5 minutes (open pace)
12 STOH - 55kg
15 box jumps - 24"
3 minutes rest
AMRAP 4 minutes
burpee muscle up (rings 6" above reach)
4+8 - Unbroken for 3 rounds then 7+5 for the 4th round. Push jerked all STOH.
+
20 reps
Handstand walk to headstand to handstand walk skill work
Managed to get a few hs walk to headstand or headstand to hs walk but couldn't link it together. Fun playing around with new skills though.
Strict HSPU linear progression week 3
Wednesday 12 March 2014
11.03.2014 - PC and Rowing
AM
40 minute Z1 row
Worked a night shift so i decided that after a long day travelling, 14.2 and a night shift that a lie in would be more beneficial to me than 40 minutes rowing would be.
PM
@100%
20 power clean @45kg
25 cal row
12 minutes rest
x2
1:53
1:43
Unbroken cleans on both sets, pushed a little harder on the second row.
Worked a night shift so i decided that after a long day travelling, 14.2 and a night shift that a lie in would be more beneficial to me than 40 minutes rowing would be.
PM
@100%
20 power clean @45kg
25 cal row
12 minutes rest
x2
1:53
1:43
Unbroken cleans on both sets, pushed a little harder on the second row.
Tuesday 11 March 2014
10.03.2014 - CrossFit Open 14.2
187 reps. A little disappointed with this as i was aiming to finish the 16's. It wasn't the grip or my lungs that stopped me it was my general energy levels! After a weekend of coaching on the Olympic Weightlifting Cert then a full day travelling home from Copenhagen i was really low on energy. Onwards and upwards, remembering the long term goals!
Sunday 9 March 2014
Saturday and Sunday
Saturday
Power snatch + hang power snatch, build to heavy single
40, 50, 60, 70, 75, 80 PB
Snatch, build to heavy single
80, 85, 90, 95x, 80, 85, 90x, 80, 80
Power clean + 5 hang power clean, build to heavy complex
60, 70, 80, 90, 100
Sunday
30 minute row
Power snatch + hang power snatch, build to heavy single
40, 50, 60, 70, 75, 80 PB
Snatch, build to heavy single
80, 85, 90, 95x, 80, 85, 90x, 80, 80
Power clean + 5 hang power clean, build to heavy complex
60, 70, 80, 90, 100
Sunday
30 minute row
Wednesday 5 March 2014
AM AD Intervals + PM Training
AM
Airdyne 30:30 x16
5 minutes rest
x2
Did this as a partner workout with Kez, you go i go. We hit 317 cals in the first 16 intervals and 322 cals in the second 16 intervals. I had to have the seat lower than i'm used to which blew my quads up!
PM
EMOM x12
1 clean + 1 front squat @70% of FS
100kg
Back rack static lunges, 3x8-12, 1 minute rest
80(12), 90(12), 100(12)
7 minute AMRAP
40 wall ball @9kg
40 burpees
30 wall ball
30 burpees
20 wall ball
20 burpee
10 wall ball
10 burpee
127 reps - Struggled with fatigue in my chest and shoulders from yesterdays push ups and muscle ups. No pop off the floor in the burpees and my shoulders were on fire from the get go with the wall balls.
Airdyne 30:30 x16
5 minutes rest
x2
Did this as a partner workout with Kez, you go i go. We hit 317 cals in the first 16 intervals and 322 cals in the second 16 intervals. I had to have the seat lower than i'm used to which blew my quads up!
PM
EMOM x12
1 clean + 1 front squat @70% of FS
100kg
Back rack static lunges, 3x8-12, 1 minute rest
80(12), 90(12), 100(12)
7 minute AMRAP
40 wall ball @9kg
40 burpees
30 wall ball
30 burpees
20 wall ball
20 burpee
10 wall ball
10 burpee
127 reps - Struggled with fatigue in my chest and shoulders from yesterdays push ups and muscle ups. No pop off the floor in the burpees and my shoulders were on fire from the get go with the wall balls.
Tuesday 4 March 2014
04.03.2014 - AM Rowing + PM Training
AM
6x1000m row @70%, 60s rest
3:50.2
3:51.1
3:52.1
3:52.3
3:50.3
3:49.4
PM
EMOM x18
Even - 3 push press @60kg
Odd - 5 C2B pull up
A. 3 x max hand release push ups; 1 minute rest
33, 17, 10
B. 3 x max muscle ups; 2 minute rest
9, 6, 5 - These were tough after the push ups but I'm pleased to get within 1 rep of my PB even with the fatigue.
C. 3x12 supinated bent over row
50, 50, 60
250m row
20 KB swings @24kg
20 burpee over box jumps @20"
- 12 minutes walk rest
x2 set
3:06, 3:06 - Tough to move quick on the burpee over box jumps
50 T2B for time
2:25 - Started with a set of 25 then finished with sets of 5. My hip flexors felt this more than my abs.
6x1000m row @70%, 60s rest
3:50.2
3:51.1
3:52.1
3:52.3
3:50.3
3:49.4
PM
EMOM x18
Even - 3 push press @60kg
Odd - 5 C2B pull up
A. 3 x max hand release push ups; 1 minute rest
33, 17, 10
B. 3 x max muscle ups; 2 minute rest
9, 6, 5 - These were tough after the push ups but I'm pleased to get within 1 rep of my PB even with the fatigue.
C. 3x12 supinated bent over row
50, 50, 60
250m row
20 KB swings @24kg
20 burpee over box jumps @20"
- 12 minutes walk rest
x2 set
3:06, 3:06 - Tough to move quick on the burpee over box jumps
50 T2B for time
2:25 - Started with a set of 25 then finished with sets of 5. My hip flexors felt this more than my abs.
03.03.2014 - AM Row Recovery + PM 14.1.2
AM
30 minute easy row
6867m - splits and averages can be seen in the picture below. Had two quick stops within the first 10 minutes to remove my hoodie and track suite bottoms.
30 minute easy row
6867m - splits and averages can be seen in the picture below. Had two quick stops within the first 10 minutes to remove my hoodie and track suite bottoms.
PM
14.1.2
AMRAP 10
30 double unders
15 snatch @35kg
338 (7+23) Improvement of 23 reps over attempt 1. Despite the improvement this felt a lot worse than the first attempt, felt tired overall and my grip was shot from the beginning. Happy with my score considering that my training hasn't been focused toward the open this year and I'm currently in the middle of a 8 week energy system block.
Sunday 2 March 2014
01.03.2014 - Fat Bar Power Cleans
4 sets each for time (change order of exercises each set)
15 ball slams @9kg
5 fat bar power cleans @70kg
20 10m shuttles
15 box jumps@24"
3 minutes rest
2:34 - as wrote
2:27 - pc, shuttle, bj, bs
2:21 - shuttle, bj, bs, pc
2:24 - bj, bs, pc, shuttle
15 ball slams @9kg
5 fat bar power cleans @70kg
20 10m shuttles
15 box jumps@24"
3 minutes rest
2:34 - as wrote
2:27 - pc, shuttle, bj, bs
2:21 - shuttle, bj, bs, pc
2:24 - bj, bs, pc, shuttle
28.02.2014 - 14.1
315 (7 rounds)
Unbroken double unders. Unbroken snatches for 2 rounds then 6-5-4 till the 7th round where I did 6-9. We have just discovered that our new wall time has been malfunctioning and is 24s fast, meaning that I actually only did a 9:36 AMRAP. I am going to redo the workout on Monday night using our old wall timer.
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