29.05.2014 - DE Upper

3 rounds for time (aim is sub 10 inc. 2x rest)
20 cal row
10 thrusters - 42kg
20 box jumps - 24"
2 minutes rest

1:44, 1:42, 1:48 (9:14) - There was a big build up of lactic acid in my quads from this!

A. Plyo push up; 6x3
2x 20kg plates, this was just a primer for the dynamic effort bench

B. Bench press; 9x3@70%, every 60s
72.5kg - 3 sets at each grip, close, medium and wide.

C.
5RNFT
10 HSPU pikes
10 strict chin ups
15s L-sit hang
60s rest

The strict chin ups were meant to be band resisted but my biceps and lats were shot from the tabata pull ups a couple of days before. 

D. Skull crushers; 3x8-12
20(12), 22.5(12), 22.5(12)

E. KB front rack carry; 3x max distance @32kg e/a
150ft, 138ft, 102ft - These were really tough on the core!

28.01.2014 - CrossFit Thames

It's not big and it's not clever to do your AM & PM sessions in one go, but sometimes it has to be done. Today was one of those times, i'm in London with work until Thursday so didn't have time to get to the gym for my AM session. I did however have time to get over to Canary Wharf and train at CrossFit Thames.

Since I was doing both sessions in one go i started with the PM strength work followed by the AM conditioning. 

A. Power snatch + snatch balance + overhead squat; every 2 minutes x10 sets

- 50, 55, 60, 65, 70, 72.5, 75, 77.5, 80, 82.5. Started light and ramped up in weight since my snatch had been feeling sketch recently. 

B. 2 Front squat @75%; every minute x10 sets

- 105kg no real issues here other than my legs feeling tired.

+

For time @100%

10 thrusters @50kg

10 c2b pull ups

10 thrusters

- rest 4 minutes -

15 kb swings @32kg

15 burpee tuck jumps

- rest 4 minutes - 

15 c2b pull ups

7 squat clean @70kg

12 burpees to plate

1:14 - unbroken, second set of thrusters felt heavy

+

1:13 - unbroken

+

1:59 - unbroken c2b, fast singles on cleans.

Friday 24/01/2014

2 sets -w- 5 minutes rest between sets @100%
40s window
3 thrusters @60kg
AMRAP burpees
3:20 rest
x4
- Set 1 - 16, 15, 15, 14 
Set 2 - 15, 14, 14, 14

A. Box jump max height - (20kg plate jumps)
- 51", 54"xx

B. Back squat 4-4-4-4 @3x12
- 110, 120, 130, 132.5. Should have did all 4 sets at 120-130kg

C. 2 clean EMOM x12 @75%
- 97.5kg

Snatch Volume, Thrusters/Pull ups EMOM & Rowing

Power snatch, 2 T&G reps @60kg every 20 seconds for 40 total reps
- Complete, felt really good.
+
EMOM x12 
1st - 6 thursters @60kg
2nd - 15 pull ups
- Complete unbroken, really tough towards the end.
+
15 minute row @2:00/500m
- Complete, comfortable just find it boring and my glutes were on fire after the first 2 minutes.

Deadlift, CGBP, Thrusters & Rowing - 29/07/13

Deadlift, build to a tough single
- 120, 140, 150, 160, 170, 175. Don't think i'd have got close to my current PB today, this felt heavy.

+
CGBP @ 20X1, 2 reps @ 85% every 60s x10 
- 80kg, completed.
+
For time:
30 Thrusters - 42.5kg
500m row
- 3:09. Unbroken thrusters, paused overhead a couple of times after 20 reps.

OPT Tester 2

5 rounds for time:
1000m Row
15 Pull ups
15 Thrusters - 35kg
15 Burpees
- 38:43. I think this is probably the longest WOD i've done other than Murph. The row was the toughest part, struggled to keep the splits down, i think this was more mental than physical.

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

OLY Total + LTQ 3

BB Gymnastics
Under competion rules, 3 attempts at each lift.
Snatch
85kg PB
87.5xx

Clean & Jerk
110
115
117.5kg PB

Total - 202.5kg PB

Conditioning
London Throwdown Qualifier 3
In any order/break down complete
75 Thrusters - 35kg
75 Bar hop burpees
75 Pull ups

13:40 Rxd PB

25 second PB from last year.

Jackie

Conditioning
Jackie
For time:
Row 1000m
50 Thrusters - 20kg
30 Pull ups

6:56 Rxd PB

34 second PB, lost the bar in the bottom of my 43rd thruster which i still can't understand how i did it. Broke the pull ups after 20.

 

 

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

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.

Snatch, Clean, Squat

BB Gymnastics
1) 7X1 Snatch off High Blocks – heaviest possible with near perfect technique, rest as needed DEMO VIDEO

60, 65, 67.5, 70, 72.5x2, 75kg

70kg

75kg
2) 7X1 Clean off High Blocks – heaviest possible with near perfect technique, rest as needed DEMO VIDEO

80, 85, 90, 92.5x2, 95x2

85kg

 95kg

Strength
7X3 High Bar Back Squat @ 70-80% – rest 90 sec.

100x3, 105x2, 110x2

Conditioning
5 rounds for total run time and total reps of:
Sprint 200m
ME UB Thrusters - 70kg
Rest 1:1

Notes: ME = Max Effort. UB = Unbroken. Now don’t fucking ask again. Take no more than 15 sec. after the run to pick up the barbell. Once the barbell is in the front rack the set begins. The goal is do do as many reps as possible, each round, without dropping the bar. Once the BB drop below the front rack the set is over. Resting in the front rack or overhead is acceptable, anything or anywhere else is not.

Only had time for 3 rounds

Rnd 1 - 41s/4/1:20
Rnd 2 - 38s/3/1:16
Rnd 3 - 38s/3/1:11

Outlaw 27/03/12

BB Gymnastics

1) Power Snatch + Snatch (full squat): 2X1 @ 70%, 2X1 @ 75%, 1X1 @ 80% – rest 75 sec.

Notes: These are single reps and DO NOT have to be touch and go. One rep would be 1 Power Snatch AND 1 Snatch.

52.5

57.5

60

2) Power Clean + Push Jerk: 3X1 @ 75%, 2X1 @ 80% – rest 75 sec.

81

86

Conditioning (2 parts)

Part 1-

4 rounds for reps and row times of:

ME UB HSPU

Row 500m

Rest 1:1

Notes: HSPU standard is hands on 45# plates with an Ab-Mat in the middle, kipping is allowed. Rest interval is based on total working set time. The time starts before the HSPU and the rest interval is total working time of HSPU and Row. Do not pace the row. Each round should be all out.

1 - 16/1:40

2 - 11/1:48 (fell off the wall)

3 - 14/1:50

4 - 10/1:47

Part 2-

Exactly 10 minutes after part 1 complete one set each of the following:

1) ME UB Perfectly Vertical KBS 24kg

56 Reps

2) ME UB Thrusters 52.5kg

12 Reps

3) ME HS Walk for distance (3 attempts)

10 Meters x 3

*Rest as needed between efforts.

Outlaw

BB Gymnastics
5X3 Clean (full squat) & Jerk @ 70-80% – rest 90 sec.

74, 74, 74, 74, 74

Strength (testing)
Establish a 1RM Back Squat.

100
110
120
130 (Current PB)
135 PB
137.5 PB
140 PB

Conditioning
9-6-3 of:
Muscle-Ups
Thrusters - 75kg

6:00 (scaled thrusters 60kg)

27.02.12 - Outlaw

BB Gymnastics

1a) 4X3 Halting Clean Deadlift – heavy (not maximal), rest 60 sec.

80, 82.5, 85, 87.5

1b) 4X3 Power Cleans off blocks – heavy (not maximal), rest 60 sec.

Notes: Barbell should start just below the knees.

80, 82.5, 85, 87.5

Conditioning (pain threshold training)

4 rounds for total working time of:

40 Double-Unders

12 Thrusters 42.5kg

12 C2B Pullups

*Rest 3 minutes between each round.

Rd 1 - 1:40 

Rd 2 - 1:52 

Rd 3 - 2:40

Rd 4 - 2:44

First round unbroken. Second round unbroken till the last rep of C2B pull ups, didn't quite have the pull to reach my chest so a no rep and had to drop. Tripped at 30 reps on the third round of DU's, and C2B pull ups broke 5-1-1-1-1-1. Chest to bar pull ups broke in a similar fashion in the last round 5-1-1-2-1. Fairly pleased with my C2B as this is the first time i have done them during a WOD. Thrusters were UB but slow.

Midline/Strength

1a) 3X10 Weighted GH Raise – heavy, rest 45 sec. - Done (body weight)

1b) 3X10 Reverse Hypers – heavy, rest 45 sec. - Done (red band)

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.