Deadlift & UK Throwdown WOD 2

Deadlift

130x11

UK Throwdown WOD 2

In a 12 minute window perform:
10 Rounds of Cindy
5 pull ups
10 push ups
15 air squats
remaining time AMRAP Ground to Overhead - 60kg

18 GTOH

10 rounds of Cindy completed in 6.30, failed 2 jerks otherwise i would have had my target of 20

Hang Squat Snatch & Bodyweight WOD

Hang Squat Snatch 2-2-2

45
50
55 F, F
52.5

Thougt i had loaded up 52.5 on the 55 set, only realised when i went to strip the bar so i done another set with the correct weight. Was close to making both the lifts at 55.

WOD

5 RFT:
20 Double Unders
15 Air Squats
10 Broad Jumps - 6ft
5 Toes to Bar

5.30 Rxd

First and last round of DU's broke 2-18, 12-3-5, rest of the sets unbroken. All other movements unbroken.

Grey Skull & Corndog

Back Squat

100x5x2
100x12

Press

47.5x5x2
47.5x7

Corndog

10-1 reps of
Power Clean - 60kg
Ball Slams - 9kg

8.27 Rxd

Strict Handstand Push Ups - 5 sets max reps - 2, 1, 2, 2, 1

Midline

For time
30 Toes to bar
30 Hollow Rocks

3.03 Rxd

Butterfly Pull ups - 6, 6, 10, 9, 5

Chipper, Grey Skull & Ring Complex

AM

Bubba
For Time Of:
50 Air Squats
25 Push Press - 50kg
50 Sit Ups
25 Front Squats - 50kg
50 Calorie Row
25 Deadlift - 80kg
50 Double Unders
Then 5 Rounds Of:
5 Kettlebell Swings @ 24kg
5 Burpees
16.44 Rxd

PM

Front Squat
87.5x5x2
87.5x6

Bench
80x5x2
80x7

Ring Complex
5 rounds not for time of
Strict muscle up
L-sit hold
Front roll
Inverted hang
Skin the cat
L-sit hang

5 rounds of
5 Kettlebell Swings - 32kg
5 Burpees

2.55 Rxd

Oly Workout 2 & 5 rnd triplet

Snatch Pull + Hang Snatch (knee)

50 x (2+1) x 5

Clean & Jerk

60
65
70
80
85
90 f, f, f
92.5 f

All lifts were power clean and push jerks. No failed cleans.

Met-con

5 RFT
8 Bar Facing Burpees
8 Deadlifts - 100kg
8 Toes to Bar

8.12 Rxd

First round unbroken, second round deadlifts 4,1,1,1,1, the rest of the rounds singles. By singles i mean dropped from the top then lifted instead of touch and go. All T2B unbroken.

Max Muscle Up's x 5 - 3, 2, 3, 3, 2

I'm struggling to keep the false grip after the 2nd or 3rd rep.

Grey Skull & UK Throwdown WOD1

Deadlift

130x6

Dissapointed with only 6 i was aiming for 8-10 but my hamstrings and glutes are still fried from Monday. I'll stick with 130 next week and aim to hit 10

Strict Press

47.5x5x2
47.5x8

UK Throwdown WOD 1

7 minute AMRAP
5 HSPU
7 OHS - 50kg
30 Double unders

2 rounds + 2 Rxd

I think im going to redo this on Friday. I wanted 3 rounds but i failed to many HSPU's with my feet coming of the wall before completing the rep.

Round 1 finished in 1 minute all unbroken.
Round 2 all HSPU's singles with a lot of fails or no reps, OHS F, 4, 3, 1. DU's unbroken.

Kettle Bell Swings - 3x10 - 32kg

Oly Workout 1 & Helen

Tonight was the first session of the oly program i have decided to follow.

Snatch

50
52.5
55
57.5
60

No missed lifts and they all felt nice and fast, working on keeping the bar close to my body.

Clean Pull + Hang Clean (knee) 

80 x (2+1) x 5

First time doing these (2+1) means two clean pulls and one hang clean. All the cleans were power cleans.

Helen

3 rounds for time
400m run
21 Kettle Bell Swings - 24kg
12 Pull ups

9.02 Rxd

Default PR, first attempt at Helen. First two rounds of KBS unbroken, broke the last set 10,11. All pull ups were butterfly pull ups, and broke the sets 3,3,3,3 i could have probably went less broken with normal kipping pull ups but i want to learn butterfly and using du's in a wod when i couldn't do them seem to help them so why not try with butterflys.

2 min max Hollow Rocks - 40

Back Squat, Bench & B'day WOD

Back Squat

95x5x2
95x16

Bench Press

80x5x2
80x8

Jamie-Leigh Birthday WOD

5 Rounds for time:

• 20 Back Squats - 30kg
• 15 Double Unders
• 10 H/R Press ups

6.20 Rxd

 Spicy on the old quadraceps! All sets off squats unbroken apart from a slight breather for a 3 count at rep 10 on set 5. Double unders all unbroken apart from a trip in set 3.

Overhead Squat & Bodyweight Chipper

Overhead Squat 5-3-3-1-1-1

5x50
3x60
3x65
70 (tied PR)
72.5 PR
75 PR

New 5kg PR!! Chasing bodyweight now (80kg)

Bodyweight Chipper

15 Double Unders (must be unbroken)
30 H/R Push Ups
30 Squats
30 Sit ups
30 Box Jumps - 24"
30 Ring Dips
30 Lunges
15 Double Unders (must be unbroken)

7.15 Rxd

All movements unbroken until the ring dips 5 then singles!!! I started the ring dips at 3.30 i was at 25 with 5.30 gone. Lunges unbroken, 1 trip on the DU's at 6.

'Lest We Forget' & GHD's

'Lest We Forget'
18 Minute AMRAP 1 min rest at 11 mins

11 Hang Power Snatches @ 35kg
11 Burpees
11 Thrusters @ 35kg
11 Pull Ups
5 rounds Rx'd

Snatches unbroken for 3 rounds, burpees all rounds unbroken, thrusters broken up from round 1 same with pull ups. Pull ups were hit and miss today, i managed to string together a few sets of butterfly pull ups. Tore my hand as well not sure how far through.

DU's & GHD's

5 Round for time
20 DU's
10 GHD sit ups

5.28 Rxd

Wanted sub 5 but i tripped twice on the 1st round of double unders and once on the 2nd and 3rd rounds, managed to go unbroken on the last two sets. It's the first time i have tried GHD's in a WOD i'll be feeling them in the morning.

Free standing handstands and handstand walking practice, my best walk was 2 stall mats around 8ft.

Death by C&J, Death by Burpee

Death By Clean and Jerk - 60kg
 8 + 9 Rx'd

I'm going to redo this fairly soon because im not happy with this score, i lost count and thought  i had been beaten by the clock but i hadn't i was  round a head of my self. I also done 6 reps on round 5 :@

Death By Burpees
18 + 15 Rx'd

Snatch, Bench & Team WOD

Snatch

In a 20 minute window find a 1rm

40
50
60
62.5
65
67.5 F
67.5 PR
70 PR
72.5 FFF

Really pleased with a new PR of 70kg, next goal is a bodyweight snatch (80kg). The first fail at 72.5 i had the pull i just did't comit to getting under the bar. The next two attempts i let the bar get away from my body and lost it out front.

CFT Team WOD

Bench Press

60x3
70
80
90
100 PR

This is the 1st time i have benched since i stopped training in the rugby club gym. I performed a 1rm test to get a starting percentage for the Grey Skull strength template.

CrossFit Total & WOD

CrossFit Total

Back Squat
110
120
125 F

Press
60
62.5 F, F

Deadlift
150
160
170 PR

Total - 350kg

Dissapointed with my squat i thought i would have had 130-135. Pleased with a new deadlift PR though by 10kg

CFT WOD 07/11/11
For time
800m run
50 air squats
25 box jumps - 24"
25 air squats
50 box jumps - 24"
800m run

10.51 Rxd

Jelly legs on the second run, would have been unbroken all the way through but i stumbled on one of the box jumps.

Khalipa, Lipson and Castro CrossFit Total

08/11/11 & 09/11/11

08/11/11 - Working away in Birmingham

Annie

50-40-30-20-10
Double unders
Sit ups

7.31 Rxd PR

PR by 4.30, 48 DU's in the the first round.

50 Burpees - 3.01

09/11/11

Jeremy
21-15-9
OHS - 42.5kg
Burpees

2.47 (PVC)

Feeling a little run down so just used the PVC pipe and used it as a blast out.

Beach WOD

Today a group of around 20 from the gym went to Saltburn to do a workout on the beach.

WOD 20 minute partner AMRAP

• 50m run
• 20 Air Squats
• 10 Hand release Press ups
• 15m walking lunge
• 15m Bear Crawl
• 20m Sprint

16 rds + 7 squats - Working with Rob 'van dam' Duckworth.

 The gang from today.

Power Snatch - Rest Day

Power Snatch 1-1-1-1-1

55
60
62.5 PR
65 PR
67.5 F

Today was a rest day but i popped into the gym any way as i wanted to get some snatch work done. I have more in me but my shoulders and lower back felt ruined today.

OHS, Main Site & Team WOD

OHS

60x3
60x3
60x3

Main Site 03/11/11

7 RFT:
35 Double Unders
1 Snatch

Only 1 attempt at each snatch, score is for time and total weight lifted.

9.59 - 350kg

I think i should have gone a little heavier with the snatches but it was good practice to get a technical lift done while gassed. No missed reps.

Team WOD

Working in pairs only one person working at a time - my partner was the marvelous Maggie Howe.

Part A-Cardio Endurance/Stamina/Speed

• 4 x 200m sprints (2 each) rest whilst partner is running.(overall time taken is the score.)

2.43 - my 200 splits were around 20 seconds each.

Part B- Accuracy

• 4 minute AMRAP of wall balls. Score is total reps achieved

115 - 70 wall balls for me with a 10kg ball scoring 70 points.

Part C-Co-ordination

• 4 minute AMRAP Double unders (4-1 singles) Score is total reps halved. (if doing singles then divide the total reps by 4 and then half them for your score.

150 - 134 double unders for me.

Part D-Power/Flexibility

• Max distance Broad jump out of 3 attempts each. (score is both distances added together.)

331 - 2.75m broad jump scoring 275 for me.

Part E-Strength

• Take 3 mins each to establish one rep max Shoulder press.

80 - 60kg press which is a PB (cleaned from the floor) scoring 60 points.

Part F- Balance/Agility

• One legged overhead plate hold for aslong as possible-10kg/20kg. Score is time added together.

Total score is all scores added together.

254 - I lasted 1.34 scoring 134 points

Deadlift & Skill Work

Deadlift 3-3-3-3-3

110
120
130 PR
135 PR
137.5 PR

New 3rm PR on deadlift, think i had a little more in me. Once im finished working away in Birmingham i'm going to hit up Grey Skull Strength again.

Bar Complex

5 rounds not for time:
Strict pull up - kipping pull up - muscle up - backward roll
Each round must be unbroken or it's a no rep and must be started again.

First time doing bar muscle ups so it was a pretty fun little complex

100 Double unders - 2.58 Rxd

This is a huge improvement a few weeks ago it took me around the same time to do 30.

Hollow Rocks - 2x15

Hand Squat Cleans & Jackie

Hang Squat Cleans

40x3
45x3
50x3

Working on speed under the bar. Noticed i can't keep the hook grip for mulipul reps.

Jackie

1000m row
50 Thrusters - 20kg
30 Pull ups

8.43 Rxd PR

PR by 46 seconds!

Row split was around 3.40. Thrusters broken 10, 10, 5, 5, 5, 5 with a couple of breaths in between. Pull ups broken 10, 5, 5, 5, 1, 1, 1, 1, 1

Hollow Rocks - 2x15

L-Sit Max hold x 3 - 11, 7, 4

'Challenge of the Month'

Max distance to throw 9kg slam ball - must be thrown from two hands from the chest, feet can't cross the line.

I managed 20.5ft after a few attempts.

Strength & Bodyweight WOD

Push Press

70x3x3

Weighted Pull Ups

10x5x3

WOD

5 rounds for time:

• 20 Double unders
• 15 H/R push ups
• 10 Knees to elbow
• 5 Burpees

9.21 Rxd

Really enjoyed this wod, had a good little race with Dave "Spencer Hendle" Butterfield.

1st round of du's was here there and everywere, the next 4 rounds were all unbroken which is a huge improvement. Rounds 1 and 2 of the H/R were unbroken the last 3 were broken into 3 sets of 5. All knees to elbows and burpees were unbroken.

After the wod i had a play on the rings, a couple of skin the cats and a little rig complex (strict muscle up, L-sit hold 5secs, inverted hang, skin the cat, L-hang hold 5secs)