16.08.2014 - AM MAP + PM Liting

AM

5 sets @80%
500m row
20 over the rower burpee
12 T2B
- rest 2 minutes -

3:13
3:29
3:41
3:54
3:54
Started out a little bit too fast, should have aimed to hit 3:40 every set. All T2B unbroken and comfortable.

PM

A. Over box jumps; 9x2@30"

B. Power clean cluster; 1.1.1 x 5sets; 10 second/3 minutes rest
90, 95, 100, 105, 110 


C. Bench press; 5-5-5-ME; 2-3 minutes rest
80x5x3, 80x10

D. Weighted ring dip; 3x6-8
10x8x3

E. Hammer curl; 3x12
12.5(12), 15(12), 15(12)

19.06.2014 - 500m Row Repeat Test

500m row
90s rest
500m row

A. TYW ss Kneeling med ball toss
Complete

B. Floor press; build to max
60(5), 70(3), 80, 90, 95, 100, 105, 106 PB

C1. Bench press; 5x5
70, 70, 80, 80, 85

C2. Strict pull up; 5x max
12, 10, 9, 9, 8

4RNFT:
10 strict HSPU
2 rope climb (1 legless + 1 with legs)
0:15 L-sit hang

Complete - All four round of handstand push ups broke in to 5-3-2. Legless rope climbs could do with some work

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!

10.05.2014 - Regional Event 4 + DE Upper

AM

For time: (20:00 time cap)
21-15-9-6-3
Strict hspu
Front sqaut - 90kg
Bar facing burpees
26:27 - 126 reps at the time cap (9 front squat in the round of 9) - Handstand push ups were the limiting factor in this workout for me. First set was 5-3-2's-1 then singles for each set after this. Front squats were 10-6-5, 8-7, unbroken. 

PM

A. Bench press; 3@70% every 60s x9
70kg

B. Ring row; 3x max
18, 15, 15

C. 100 band pull aparts

24.04.2014 - DE Upper

A. Plyo push up; 6x3

B. 3 bench press @70%, every minute x9
70kg

C. Incline DB press; 3x8-12
25(12)x2, 25(10)

D. 5 rounds
Max strict ring dips
Max supine ring row
90s rest

RD - 10, 8, 6, 6,7
RR - 16, 12, 10, 9, 8

E. Skull crushers; 3x8-12
20(12), 22.5(12), 25(12) - These don't feel like they work the tricep as much as the KB skull crushers do.

F. Cuban press; 3x20
1.25(20)x2, wooden dowel (20)

G. 100 banded tricep

Saturday 19.04.2014

AM

AMRAP 15 minutes
10 OHS - 60kg
10 C2B pull ups
10 box jumps - 30"

7 - Four rounds unbroken overhead squats, my elbows were getting really painful locked out overhead. 

PM

A. Bench press; 10-7-3x3-1-1-1
60 (10), 70(7), 80(3x3), 90(1), 100(1), 106(x)

B. AMRAP 7
3 handstand push up
3 strict ring dips
3 clapping push ups
7 - Really tough! Dropped to singles on the ring dips.

C. Skull crushers; 3x8-12
20(12), 22.5(12), 25(9) - Found using a barbell tougher than the KB last week.

D. 100 banded tricep push down

E. Incline reverse flies; 3x20
5kg

14.04.2014 - AM Row + PM DE Upper

AM

45 minute Z1 row
9127m, 2:11.4/500m avg

PM

A. 3 bench press @70%, EMOM x9 (3 wide grip, 3 medium grip, 3 close grip)
70kg - CG was the toughest as my triceps are still sore from Thursday

B. 3 x max push ups; 2 minutes rest
37, 21, 14

C. 3 x max strict pull ups; 2 minutes rest
12, 8, 8

D. DB row; 12-10-8; 30s rest btw arms, 90s rest btw sets
27.5, 32, 32 - DB's only got up to 27.5, used a KB for the last 2 sets which made it a little more difficult.

E. 100 band pull aparts
Orange band, alternated overhand and under hand every 25 reps.

27/01/2014 - AM Strength

A. 9x2 Box jump overs @30"

B. Power clean; 1.1.1 (10s rest) x 6 sets; 3 minutes rest.
- 90, 95, 95, 97, 100. I did 2 sets at 95kg as i loaded up 95kg instead of 92kg by mistake.

C. Bench press; 5-5-5-ME; 3 minutes rest.
- 70x5x3, 70x15. Think i did this wrong and should have increased weight each set. I also cut the rest down to 2 minutes as i was short on time.

D. Weighted ring dip; 3x6-8; 2 minutes rest
- 5kgx6x3. This is a major weakness for me!

Friday 18.10.13

07:00 am

AMRAP 20 @80%
20 cal row
20 cal skierg
- 6 rnds, used this as a recovery piece.

10:30 am

A. 3 bench press @70%, every minute on the minute x9
- 70kg

B1. 8-12 snatch grip strict press x 4 sets - 1:00 rest
- 30kg

B2. Max unbroken strict C2B pull ups x 4 sets - 1:00 rest
- 7, 5, 5, 4

AMRAP 20
10 wall climbs
50m farmers walks @32kg/ea
100 double unders
50 down and ups
- 2+50m fw

4:30 pm

Accumulate 50 ring scarecrows
- Complete.

LTQ 2 & Strength

Conditioning
London Throwdown Qualifier 2
7 minute AMRAP:
7 Ground to overhead - 70kg
49 Double unders

4+5 = 229 reps

Strength
Back Squat - Establish 5rm
60
80
100
110
120
130

Legs were fried from the LTQ

Pause Back Squat - 3x3, 5 second pause in the hole with no bounce
80
90
100

A) Close grip bench press - 3x5
80kg

B) Weighted pull ups - 3x5
12kg

Strength & 8min AMRAP

Strength
Bench Press - 1x3@70%, 1x3@80%, 1x3+@90%
70
80
90x5 PB

New bench press 5rm

Back Squat - 1x3@70%, 1x3@80%, 1x3+@90%
95
110
120x12 PB

2 more reps than last weeks AMRAP at 120kg. I miss read the spreadsheet with all my precentages on and used the weights for cycle 3 instead of cycle 2, oh well ever mind.

Accessories
1a) Front Rack Lunge - 3x8 (each leg)
20
30
40

1b) Strict Pull Ups - 3x8

Conditioning
8 min AMRAP
8 Thrusters - 42.5kg
8 C2B pull ups
8 Lateral burpees

4+4 Rxd

Got really gassy, first round in 1 minute then everything slowed down.

Midline
50 GHD sit ups

Strength & DWF Team Training

---

AM

Strength
Bench Press - 1x5@65%, 1x5@75%, 1x5+@85%
60
70
80x10

Back Squat - 1x5@65%, 1x5@75%, 1x5+@85%
85
100
110x10

PM - DWF Team Training

Skill - 10 min cap
3 x ME UB HSPU - Stict/Kipping
5/16 - 21 PB
1/6
0/10

Strength - 15 min cap (2 male, 1 female)
Establish 2rm Front Squat
80
100
110
120x
120 PB

Conditioning - with Hollie & Seth
In a 20 minute window complete
300 Double unders
100 Thrusters - 30/42.5kg
In remaining time AMRAP
6 Power snatch - 30/42.5kg
6 Lateral Burpees

22 + 3 Rxd

Finisher
6x400m relay

Strength + Met-Con

Strength
Bench Press - 1x5@75%, 1x3@85%, 1x1+@95%
70
75
80x10

The last set was meant to be at 85kg but i forgot to add the 2.5kg plates.

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

Think this could be a PB of some sort.

Accessories
1a)Bulgarian Split Squats - 3x8 (each leg)
32kg KB held in the front rack

1b)Strict Pull Ups - 3x8
Bodyweight across all sets, going to add 5kg next week.

Conditioning
For time
Run 800m
20 Burpees
10 T2B
Run 600m
15 Burpees
15 T2B
Run 400m
10 Burpees
20 T2B

12:55 Rxd

Set of 10 and 15 T2B unbroken, the set of 20 broken after 8 reps.

 

 

Strength & 15 Min AMRAP

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

Back Squat - 1x5@65%, 1x5@75%, 1x5+@85%
80x5
90x5
105x20

Accessories
Stirct Pull Up - 3x8
Body weight

Bulgarian Split Squats - 3x8
Body weight

Pull ups were fairly easy will add 5-10kg next week, split squats were very easy will add 10-20kg next week.

Rest 1 hour

Conditioning
15 minute AMRAP
7 Burpees
14 Wall ball 9kg/10ft
21 Double unders

9+14 Rxd

Decided before i started to pick a pace and try and maintain it for the full 15 minutes. At the end of the 15 minutes i wasn't gasping for air but was out of breath, for a change it was muscular fatigue slowing me down instead of my lungs. I was unbroken through out apart form a couple of trips on the DU's

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.
-----------------------------------------------------------------------
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!

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.

Bench, Squat, HSPU, Hang Cleans & Push Press

Strength
Bench Press - 1x5@65%, 1x5@75%, 1x5+@85%
60
70
75x9

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

Skill
1 strict deficit HSPU every 30s for 10 minutes

Deficit made up with hands on 10kg plates head to floor. Total of 20 reps.

Conditioning
15 minute AMRAP:
20 Double unders
10 Hang power cleans - 42.5kg
10 Push press - 42.5kg

9 + 20 Rxd

Holy forearms!! Could only just about get the clip of the bar at the end! First 4 rounds unbroken.

Outlaw 02/04/12

BB Gymnastics
Notes: Begin at 80% and increase to 90% throughout sets if technique is perfect. DO NOT go past 90% and do not add to 80% if technique is not perfect.

1) 5X1 Snatch @ 80-90% – rest 90 sec.

71, 72.5, 74, 76, 78

2a) 4X2 Snatch Pulls – heavier than last week, rest 60 sec. DEMO VIDEO

85x4x2

2b) 4X2 Tempo High-Bar Back Squat @ 80% – rest 60 sec.
Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

112x4x2

Strength
Notes: Rest intervals should be no more than the length of time it takes to transition movements. You may time this total effort, but DO NOT go so fast that there is a possibility of missing reps, or having to break sets. There should be no more than 45 sec. rest between sets.
1a) 7X3 Weighted STRICT Pullups @ 70% (moving units so no pull up rig, subbed Bent over rows)

70x7x3

1b) 7X3 Bench Press @ 70%

70x7x3

Midline
4 minute AMRAP of:
L-Sit Hold (on paralettes)
For total seconds

1:41

More work to be done on these!!

Hell-In

Strength
1) High-Bar Back Squat: 1X4 @ 75%, 1X4 @ 80%, 1X4 @ 80%, 1X4 @ 80% – rest 2-3 min. between each set.

92, 100, 100, 100

2a) Bench Press: 2X5 @ 75%, 2X5 @ 85% of 120120 – rest 60 sec.

70, 70, 74, 74
2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 60 sec.

62.5, 68, 73, 73

Felt to light i will put the weight up next time. Good speed through all sets and reps.

Conditioning

Hell-In
1200m Run
63 Kettlebell swings - 24kg
36 Pull ups
800m Run
42 Kettlebell swings
24 Pull ups
400m Run
21 Kettlebell swings
12 Pull ups

*Upon completion 90 seconds to find a 1rm shoulder to overhead.

20.54 Rxd - 80kg shoudler to overhead

I completed the first and last set of kettlebell swings unbroken, the second set was broke into two sets of 21.
Pull ups were broken up in to sets of as many as i could get out before my grip went.

Hell-In at the 2010 CrossFit Games

Outlaw Training 20/01/12

Strength

1) High-Bar Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X8 @ 75%, 1X8 @ 80% – rest 2-3 min. between each set.

76
82
87.5
93

2a) 5X3 Bench Press – heaviest possible, rest 90 sec.

Notes: This should end up being a 3 rep max. We will be basing numbers off this for the next 3 weeks so make sure to get a true 3rm. Yes, there’s one more set of BP than FS. This means you’ll finish on BP.

90
91
93 PB
94 2,F

2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 60 sec.

60
65
70x2

Conditioning

5X200m Sprints – ALL OUT

Notes: You may rest the amount of time it takes to walk back to the start of your 200. This should be a SLOW stroll back. Rest enough to allow yourself to go absolutely 100% on every sprint. MAKE SURE you warm up well before beginning these sprints.

30
31
31
31
30

(more) Strength

1a) 3X8 Weighted Strict HSPU – heaviest possible, rest 60 sec.

Notes: Regionals standards for setup, kipping is NOT allowed. Vests are the best weighting option. These DO NOT have to be unbroken.

6, 1, 1
3, 2, 1, 1, 1
(1 ab mat) 4, 1, F, 1, F, 1, 1

Unweighted as HSPU's are a weakness of mine.


1b) 3X8 Bent Over Rows (Clean Grip) – heaviest possible, rest 60 sec.

50
55
60

M/F/S - 2/3/1