Sweden

29th - 30th August Rest day - lots of traveling and poor food choices. 31st August For time: 21-15-9 Lunges (each leg = 1/2 rep) Sit ups Burpees 6:05 Rxd Felt really slow and lethargic due to the traveling

Last minute strength

BB Gymnastics
7x1 Snatch + Hang Snatch
30
40
50
60
65
67.5
70

Skill/Strength
3x5 Weighted Pull ups
10x3

3x5 Deficit HSPU
6"

Today would normally have been a rest day but due to travelling tomorrow i decided to get some last minute strength work in, as i will be very limited in Sweden.

Last Two Days

Sunday

Pistol Annie
50-40-30-20-10
Pistols
Double unders
Ab mat sit ups

14:01 Rxd

Monday

Strength
Front Squat - Establish 1rm
60
80
100
110
120
130 PB

Conditioning
3 rounds for time
400m Run
10 Burpees
20 Wall balls - 9kg, 10ft
30 Double unders

10:41 Rxd

Saturday 25th

Strength
Press - 1x5@75%, 1x3@85%, 1x1+@95%
45
50
55x5

Deadlift - 1x5@75%, 1x3@85%, 1x1+@95%
120
140
150x3

Conditioning
Zimmerman
25 min AMRAP
11 C2B pull ups
2 Deadlift - 145lg
10 HSPU

10+4 Rxd

Overhead Squats

Strength
Overhead Squat - Establish 1rm
60
70
80
85
90
95x
97.5 PB
100 PB

Conditioning
For time
10-9-8-7-6-5-4-3-2-1
OH squats - 42.5kg
Lateral burpee

6:58 Rxd

Last couple of days

Tuesday 21st

Strength
Bench Press - 1x5@75%, 1x3@85%, 1x1+@95%
70
75
85x5

Back Squat - 1x5@75%, 1x3@85%, 1x1+@95%
95
105
120x10

That's a PB back squat, my 5rm was 115kg prior to this lift.

Conditioning
Tabatta row

I'm on a rope access course this week so i've been feeling really tired and beat up.
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Wednesday 22nd

BB Gymnastics
Power Snatch
40
50
60
70
75 equal PB
76x

Power Clean & Push Jerk
60
80
90
95
100
103 PB
105x

Conditioning
Richie C
Run 800m
23 box jumps - 24" (richie c style)
Run 600m
23 box jumps
Run 400m
23 box jumps
Run 200m
23 box jumps

11:11 Rxd

This was a birthday wod for a member, the box jumps where performed the same was as Richie does them. He lands on the box in the bottom position of a squat, if you couldn't do this you would land as normal and then perform an air squat. These got quite spicy on the quads!

Hang Snatch & Main Site

BB Gymnastics
Hang Snatch
40
50
60
65
70
75 PB
78x

Conditioning
For time
Run 1000m
100 HR push ups
10 Snatch - 60kg

15:27

Forgot it was hand release until i had finished, the push ups made the snatch really tough. Failed the first 3 reps, tight chest from the push ups and a really stiff lower back from the deadlifts didn't help. It's all money in the bank though. Full rest day tomorrow.

Last couple of days

Friday 17th

Strength
Thruster - Regional standards, taken from the ground, no foot movement
60
70
80
85
87.5xx foot movement
87.5 PB
90 PB
92.5xx foot movement

I made both the lifts at 92.5kg but took a step forward, so i'm not counting them as made lifts.

Conditioning
For time
25-20-15-10-5
T2B
5-10-15-20-25
Ball slams - 9kg

6:05 Rxd

Saturday 18th

StrengthPress - 1x3@70%, 1x3@80%, 1x3+@90%
40
45
50x5

Stopped at 5 reps due to the shoulder pain i've been experiencing during strict press, i don't get it during any other movement.

Deadlift - 1x3@70%, 1x3@80%, 1x3+@90%
115
130
145x5

Conditioning
For time
10 Deadlifts - 145kg
2 HSPU
8 Deadlifts
4 HSPU
6 Deadlifts
6 HSPU
4 Deadlifts
8 HSPU
2 Deadlift
10 HSPU

7:01 Rxd

All HSPU unbroken, need to get stronger on deads.

Endurance

Conditioning
For time:
Row 1000m
Run 1000m
50 Box jumps - 24"
30 Burpees
50 Box jumps
Run 1000m
Row 1000m

23:04 Rxd

Skill
BB Turkish Get Up
20
30 PB
35 Right only

EMOTM 3 Bar muscle ups for 10 minutes
Completed, no missed reps

Oly Volum & Main Site

BB Gymnastics
Snatch
EMOTM 5 for 5 minutes - 40kg T&G
EMOTM 3 for 5 minutes - 50kg T&G
EMOTM 1 for 5 minutes - 60kg

Clean
EMOTM 5 for 2 minutes T&G - 70kg
EMOTM 3 for 3 minutes - 70kg
Every 30 seconds 1 clean for 5 minutes - 80kg
Every 30 seconds 1 clean for 2.5 minutes - 90kg
Every 30 seconds 1 clean for 2.5 minutes - 100kg

Was going to follow the same rep scheme as the snatches but my legs were fried so just went off the cuff and ended up doing 1 every 30s for singles getting progressivly heavier.

Conditioning
Main Site 15/08/12
15 minute AMRAP
10 KB swings - 32kg
10 Box jumps - 24kg
10 Ring dips

8 + 16 Rxd

KB swings and box jumps unbroken, ring dips unbroken first round then 5-3-2 for the main and a couple of 4-4-2.

 

 

Strength & Main Site

Strength
Bench Press - 1x3@70%, 1x3@80%, 1x3+@90%
65
70
80x10

I think that's a PB for reps at bodyweight.

Back Squat - 1x3@70%, 1x3@80%, 1x3+@90%
90
100
115x10

Conditioning
Main Site WOD 14/08/12
For time:
50-35-20
Wallballs - 9kg, 10ft
Pull ups
Double unders

14:21 Rxd

Pull ups were slow, been getting a bit of left shoulder pain and a popping sensation during butterflys recently.

Rest Day

Active recovery run - 2.8k in 13:41

Spartan Race

Myself and 30+ others from the gym made the trip to Rippon to take part in the Yorshire Spartan Race, approximatly 5k of trail running and obstacles. These included rope climbs, water crossings, ice pits, 8 ft walls, and many more.

I finished with a time of 42:20 giving me a 7th place finish out of a field of 117 competitiors. I'm guessing the course was a little longer that 5k.

PB Central!!

BB Gymnastics
Snatch - 15 minutes to establish 1rm for the day
50
60
70
75
80xxxx

Kept losing the bar forward in the bottom, all other weights have become routine.

Clean & Jerk - 15 minutes to establish 1rm for the day
70
80
90
100
105
108 PB
110 PB
112.5 PB
115 PB
117.5 PB(clean only)

15 minutes was up after 112.5kg but everything was clicking so kept going up.
112.5kg was a clean PB by 1.5kg and a jerk PB by 1.5kg as well as a C&J pb of 5kg. No jerk attempt with 117.5kg as the clean was a fight, PB by 6.5

Strength
Front Squat
EMOTM 6x2 @ 100kg - Done

No conditioning today due to the 5k Spartan Race tomorrow.

 

 

Mary

Strength
Shoulder Press - 1x5@65%, 1x5@75%, 1x5+@85%
35
45
50x8

Deadlift - 1x5@65%, 1x5@75%, 1x5+@85%
105
120
140x7

Conditioning
Mary
20 minute AMRAP
5 HSPU
10 Pistols
15 Pull ups

11 + 22 Rxd PB

PB by 2 rounds + 4 reps, all HSPU's and pistols unbroken.

Engine Work

Conditioning
For time:
Run 1 mile
150 double unders
50 burpees
Run 800m
100 double unders
35 burpees
Run 400m
50 double unders
20 burpees

24:50 Rxd

Midline - alternating sets
GHD sit ups - 20, 15, 10
Back extensions - 20, 15, 10

 

 

OLY Volume & Helen

Skill
3 rounds not for time
3-6 Muscle ups
ME L-sit hold
40-50 Double unders

3/4/5 on the muscle ups, all really easy no where near max effort just greasing the groove. L-sits around 15 seconds and all double unders 50 unbroken.

BB Gymnastics
Power Snatch EMOTM x 15 minutes
5 x 5 - 40kg
3 x 5 - 50kg
1 x 5 - 60kg

Power Clean EMOTM x 15 minutes
5 x 5 - 70kg
3 x 5 - 80kg
1 x 5 - 90kg

All reps unbroken touch and go, will up 2.5kg each OLY volume session.

Conditioning
Helen
3 RFT
400m run
21 KB swings - 24kg
12 Pull ups

8:56 Rxd PB

Strength
Bench Press - 1x5@65%, 1x5@75%, 1x5+@85%
60
70
75x12

Back Squat - 1x5@65%, 1x5@75%, 1x5+@85%
80
95
105x10

Skill
EMOTM x 10 minutes
Even - 10 C2B pull ups
Odd - 10 Ring Dips

10 minute easy run to finish, went out at the weekend and was still feeling the effects of the hangover!

European Regionals WOD #2

BB GymnasticsHang Power Clean - Establish 1rm
60
70
80
90
95
100 PB
105x

Conditioning
European Regionals WOD #2
For time:
Row 2000m
50 Pistols
30 Hang cleans - 100kg

28:07 Rxd

I had 11 reps of the hang clean complete at the 17 minute time cap. The first 5-6 cleans were power cleans, with the rest being full squat cleans.

Skill day

Strength
Deadlift - Establish 3rm
120
130
140
150 PB

Started to loose my form so called it here.

Skill
3 rounds not for time
10m HS wallk
Max L-sit hold
Double unders x 30-40

L-sit holds - 20/21/18s

Conditioning
5 rounds for time
35 Double unders
200m run

5:50 Rxd

Death by HSPU - 9 + 6 reps

John T

Strength
Bench Press- Establish a 3rm
60
70
80
90
95 PB

A PB by 2kg, pleased with this as i havn't really benched much.

Conditioning

On 12th July 2012 John Taylor a popular member of Crossfit Teesside was tragically killed whilst traversing Mont Maudit in the Mount Blanc range near Chamonix, today we dedicate this WOD to John.

Newspaper Article explaining a bit more about the tradic event.

John would always warm up before any WOD with a 1 mile run, he loved HSPUs and Box jumps, the WOD below is certainly fitting.

For time:
Run 1 mile
21 HSPU
21 Over the box jumps - 24"
Run 800m
15 HSPU
15 Over the box jumps
Run 400m
9 HSPU
9 Over the box jumps

16:52 Rxd