18.08.2014 - Thorium Throwdown Tester

A. PS + SB + OHS; Every 2 minutes x10
60, 65, 70, 75, 77.5, 80, 82.5, 85, 87.5 - Failed the power snatch at 87.5 but completed the complex.

B. Front squat; 2 @75% EMOM x10
150kg - Felt ok.

C1. Ring row @3121; 8-12 x5; 30s rest
10, 8, 8, 9, 8 - These were mega hard!! 

C2. RDL @30X1; 5 x5; 1 minute rest
80 x2, 90x2, 100x1

3 minute AMRAP - steady
GTOH @50kg

- 1 minute rest -

3 minute AMRAP - T&G
GTOH @45kg

- 1 minute rest -

3 minute max cal row

33 reps - All singles, easy breathing.
+
32 reps - Touch & go reps, was aiming for 10's but struggled to hit this was hitting 5-7 reps each set. This gassed me way more than the singles at 50kg.
+
62 cals - I was just holding on for the 3 minutes by this point.

24.05.2014 - AM ME Upper + PM Chipper

AM

A. Rack press; 10, 7, 3@75%, 3@80%, 3@85%, 3x1@90%+
10x55, 7x65, 3x75, 3x80, 3x85, 1x90, 1x95, 1x100

B. Strict deficit HSPU; 3x max
6, 5, 4 - Seeing a huge improvement on these.


C. Banded pull ups; 3x max red band
6, 6, 5

D. Skull crusher; 3x8
20, 25x2

PM

For time:
20 deadlift - 120kg
30 box jump overs - 24"
40 KB swings - 24kg
50 double unders
50 Cal row
50 double unders
40 KB swings
30 box jump overs
20 deadlift

14:44 - Really pleased with how this went, i was feeling really tired and sore before i started and contemplated skipping it. Once i started i was fine though, i love the feeling of pushing past those physical and mental limits!!

24.03.2014 - CrossFit Open 14.4.2

 

199/10:29 - Wanted 200 reps so bad!! 

21.03.2014 - 14.4

14 minute AMRAP
60 cal row
50 T2B
40 wall ball - 9kg/10ft
30 cleans - 61kg
20 muscle ups

196/11:01 - Pleased with my score but i'm going to go again on Monday as i had 10 no reps on the wall balls. 

11.03.2014 - PC and Rowing

AM

40 minute Z1 row 
Worked a night shift so i decided that after a long day travelling, 14.2 and a night shift that a lie in would be more beneficial to me than 40 minutes rowing would be. 

PM

@100%
20 power clean @45kg
25 cal row
12 minutes rest
x2

1:53
1:43
Unbroken cleans on both sets, pushed a little harder on the second row.

19.02.2014 - AM + PM Front Rack Smasher!!

AM

A. Split jerk cluster 1.1.1 x5; 10s between reps, 90s between sets
Kept it at 80kg for all sets concentrating on my foot work

EMOM x12
Even - 4 push press - building in weight
Odd - 3 front squat @65-75%
PP - 60, 65, 70, 75, 77.5, 80x(3) these felt tough this morning compared to the 3's i did last Saturday.
FS @105kg no issues here.

PM

3RFT @90-99%
15 cal row
5 power clean @100kg
10 pistols

rest 10 minutes

15-12-9 FT @90-99%
thrusters @60kg
C2B pull ups

rest 10 minutes

3RFT @90-99%
15 cal row
5 power clean @100kg
10 pistols

6:43 
+
5:34 - C2B pull ups were the easiest portion of this and all unbroken. Thrusters kicked my arse after the first set, i broke them 10-5, 5-5-5, 4-3-2. I feel like i should be hitting this sub 4 in reality, first and last sets unbroken with one break in the middle i guess.
+
8:00 - Had nothing left by this point.

Back Squats & Triple Unders

Back Squats - 3rm
60
80
100
120
140
150
155x(2)

Argghhh!!! 155kg for a triple eludes me for another week!

Conditioning
21-15-9 (9 minute cap)
Calorie row
KB swings - 32kg
Pistols

6:51

Skill
AMRAP 15
3 Bar muscle ups
10 Triple unders

10 Rnds

This was programmed as 15 minutes practice so i completed it as a 15 minute AMRAP. Kept the number of bar mu's low as i'm fairly competent at these and wanted to spend more time on the triple unders. All bar mu's compelted unbroken and 1 set of triple unders unbokren.

SkiErg
20 seconds @ 100%
40 seconds rest
x8