Deadlift, Press, Weighted Pull Up, Step Ups

A. Deadlift @20X0, build to a tough triple
- 100, 120, 140, 160, 170. Forgot to lower the last rep of 160kg to the floor. Ugly first rep at 170kg, next two reps felt/looked better. My deadlift is feeling weak at the moment, hard imagine pulling 205kg at the minute.

B1. Press @20X0, 2 reps x 5 sets - 2 minutes rest
- 55, 57.5, 60, 62.5, 62.5

B2. Weighted supinated grip pull ups, 2 reps x 5 sets - 2 minutes rest
- 20 x 5 sets

C. Front rack barbell step ups @11X0, 6/leg x 5 sets - 1 minute rest (start at 40kg)
- 40, 40, 45, 45, 50. My legs felt ok through these but my shoulders were smoked during holding the front rack from the ring dips i did on Friday. 

Deadlift, Press, Weighted Pull Ups & Front Rack Lunges

A. Deadlift @33X1, 4-5 reps x 4 sets, 4 min rest - use straps, all tough sets.
- 100(5), 110(5), 120(5), 130(5). Forgot my straps so had to go without. First time using tempos, these were tougher than expected.

B1. Press @30X0, 4-6 reps x 4 sets, 2 min rest.
- 30(6), 40(6), 45(6), 50(6). Think i started to light with these but i wasn't sure what i could handle with the prescribed tempo.

B2. Weighted pronated pull ups @20X0, 3-5 reps x 4 sets, 2 min rest.
- 5(5), 7.5(5), 10(5), 12.5(4). Sticking to the tempo kept me from going any heavier, all sets at 10kg would probably have been best, know for next time now.

C. Front rack barbell walking lunges @10X0, 8-8-6-6/leg, 2 min rest - increase per set.
- 50(8), 60(8), 70(6), 75(6). 

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

Strength and Rankel

Strict Press - Establish 5rm then 90%x5x2
30
40
50
55
57.5 PB

52x5x2

Pendlay Row - Heavy 5 then 90%x5x2
40
60
70
75

67.5x5x2

Conditioning
Rankel
AMRAP 20 minutes
6 Deadlift - 102.5kg
7 Burpee pull ups
10 KB swings - 32kg
Run 200m

7+8 Rxd

Everything unbroken but runs were slow.

Strength & KB Thrusters

Strength
Strict Press - 1x3@70%, 1x3@80%, 1x3+@90%
45
50
55x5

Could possibly be a 5rm

Deadlift - 1x3@70%, 1x3@80%, 1x3+@90%
115
135
150x7

Conditioning
For time:
30 Toes 2 bar
20 KB thrusters - 2x24kg
Row 1000m
20 KB thrusters
30 T2B

12:56 Rxd

KB thrusters were tough, could really feel it through my midline after the toes to bar. Broke the first set 10-5-5 and the second set 5-5-5-5. Row was pretty slow average 500m split was 1:53 which is fairly poor!

Finisher
3 x Max UB Strict Ring Dips
15
12
10

Press, Deadlift & Rowing

Strength
Strict Press - Establish 3rm
30
40
50
52.5
55
60 PB

65x1 PB

Was only going to hit triples but i was intrested in finding out what my 1rm was after hitting 60 for 3.

Deadlift - Establish 1rm
140
150
160
170
180
190 PB
200 PB

Got to be happy with a 20kg PB since July!!

Conditioning

300m row in less than 60s
60s rest
Repeat for max successful intervals

5 intervals complete

This was nasty, i'm going to do this every couple of weeks.

Goat Work
3x10 Strict ring dips

Strength, HSPU's & Burpees

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

Using a new set up on the strict press which should hopefully increase my numbers given time.

Deadlift - 1x5@75%, 1x3@85%, 1x1+@95%
120
140
155x7

Accessories
1a) Strict Ring Dips - 3x8
BW across

1b) Glute Ham Raises - 3x8
BW across

Skill
8 min AMRAP HSPU
perform 40 double unders every time you break, maximum of 8 set. Aim is to get as close to 100 reps as possible

15
8
6
8
6
3

46

First time doing HSPU's since i hurt my neck, no issues with the neck just felt a little rusty.

Conditioning
For time:
100 Burpee box jumps - 24"

9:49 Rxd

DWF Team Training

AM
Strength
Press - 1x3@70%, 1x3@80%, 1x3+@90%
40
45
50x8 - slight shoulder pain the limiting factor here.

Deadlift - 1x3@70%, 1x3@80%, 1x3+@90%
115
130
145x11

Accessories - superset
Strict ring dips - 3x8
BW across

Glute ham raises - 3x8
BW across

PM
DWF Team Training
Warm Up - 10 mins
In pairs one working at a time (try to go unbroken)
50 Double unders
25 KB swings - 32kg
20 Wall balls - 9kg to 10ft

Everything unbroken.

Strength - 15 mins
In 3's (one female two males
Establish 1rm Thruster
50
80
90
95
97.5 PB
100 x

Bar taken from the ground.

Skill - 10 mins
In 3's (one female two males)
OH Squat - 3xMax UB
20
20
20

Cut off was 20 reps to stick to the time limit.

WOD
In 3's (one female two males)
12 minute AMRAP
4 STOH - 60kg
8 Burpees

13 Rnds

Finisher
5x200m Relay

2:49

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

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.

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.

Strength, Tabata & Muscle Ups

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

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

Probably could have ground out another 2-3 reps.

Conditioning
1:1 - 100m row time:reps of exersice. For example it takes 25 seconds to row 100m, perform 25 reps of the exersice

For time:
Row 100m
1:1 Deadlift - 80kg
Row 100m
1:1 Box jumps - 30"
Row 100m
1:1 Power cleans - 60kg
Row 100m
1:1 KB swings - 32kg

7:43 Rxd

Row 1 - 20s
Row 2 - 21s
Row 3 - 20s
Row 4 - 22s

Skill
Tababta
Dead hangs - done
Pistols - 13/12/12/11/11/11/11/11
Handstand holds - done
Double unders - 39/25/39/30/29/30/29/20

3 x Max UB Muscle ups
11 PB
6
6

All non false grip with full turn out.

12/03/12

Back Squat

110x5x2

110x9

Upped the weight 5kg this week as i hit 16 reps last week.

Press

50x5x2

50x7

Conditioning

21-15-9

Deadlift - 80kg

Box jump - 24"

Ball slams - 9kg

4:07 Rxd

Everything unbroken, a little slow on the second round of box jumps though.

11/01/12

1) Deadlift

132.5x9

1 reps more than last week with 2.5kg more.

2) Press

45x5x2
45x9

jumped up 5kg by accident thought i had done 45kg last week, turns out it was only 40kg.

3) Conditioning

3 RFT:
400m run
30 H/R push ups
15 Pull ups

9.57 Rxd

All pull ups unbroken.

Deadlift, Press + CFT Benchmark

A] Deadlift

137.5x10

B] Press

47.5x5x2
47.5x7

C] CrossFit Teesside Benchmark

For the time:

400m run
3 rounds:
20 Air Squats
20 Sit ups
20 Push ups
400m run

6.27 Rxd PR (previous PR 6.45)

First run 1.10, everything unbroken apart from the 3rd round of push ups 10-5-5.

16/12/11 & 17/12/11

16/12/11 - Grey Skull

Front Squat

92.5x5x2
92.5x6

Press

45x5x2
45x8

Chest to Bar Pull up practice – 10 mins

17/12/11 – CrossFit Nottingham Opening Day

Little John

6 Bench Press – 70kg

2 Rope Climbs – 15ft

6 Deadlift – 70kg

2 Rope Climbs

6 Hang Power Clean – 70kg

2 Rope Climbs

6 Shoulder to Overhead – 70kg

50 Double Unders

8 Bench Press

2 Rope Climbs – 15ft

8 Deadlift

2 Rope Climbs

8 Hang Power Clean

2 Rope Climbs

8 Shoulder to Overhead

50 Double Unders

10 Bench Press

2 Rope Climbs – 15ft

10 Deadlift

2 Rope Climbs

10 Hang Power Clean

2 Rope Climbs

10 Shoulder to Overhead

50 Double Unders

14.44 – Scaled to 40kg

Went a little bit to light with this, maybe should have used 50-60kg, rope climbs really fry your forearms.

Rest 30-45 mins

5 min AMRAP Box Jumps – 24”

1 min rest

4 min AMRAP Shuttle Runs – 50m

45 secs rest

3 min AMRAP Kettlebell Swings – 24kg

30 secs rest

2 min AMRAP Squat Snatch – 50kg

15 secs rest

1 min AMRAP Pull ups

121-18-55-9-18

Grey Skull & Body Weight Met-Con

A] Back Squat

102.5x5x2
102.5x13

B] Press

45x5x2
45x11

C] Body Weight Met-Con

4 RFT:
50 Double unders
40 Air squats
30 Ab-mat sit ups
20 Push ups
10 Pull ups

14.30 Rxd

First two rounds unbroken. Third and fourth round broke on DU's and push ups (10-5-5)

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

Deadlift,Press, Thruster/Push Up/Run Metcon

Deadlift

warm up to working set

110x21

Press

47.5x5x2
47.5x7

WOD

5 rounds for time:

• 5 Thrusters - 42.5kg
• 10 H/R Push Up
• 200m Run

 7.40 Rxd

All thrusters unbroken and 1st rep as a cluster. H/R push ups broken into two sets of 5 on the last round. I could shave some time of this by going harder on the runs, my 3rd and 4th runs were slow.

DU practice and some inverted ring hangs

Huge improvement on my DU's today, slowing everything down really helped and i found that rhythm.
I got 17,21 and 25 consecutive DU's, all 3 are PRs

I had a mess around on the rings inverted hangs to controlled lower/front lever. Some L hangs for around 10-15 seconds.

Jackie/Press/Weighted Pull Ups

Jackie

1000m Row
50 Thrusters - 20kg
30 Pull Ups

9.29 Rxd

A little dissapointed with this time, i rowed a 3.30 1000m but rested to much on the thrusters i should have went for 2 sets of 20 and a set of 10.

I'd like to hit sub 8.00 on this in a couple of months keep the row where it is but do the thrusters in 2 sets of 25 and the pull ups in 3 sets of 10.

Row time/splits

Press

45x5x2
45x7

Not sure how much more i have in me till i start to fail the 3rd set and have to reset my percentage.

Weighted Pull Up 3x3

5kg
10kg
15kg