23.05.2014 - Weightlifting

A. Power snatch; 5x3@65%
65kg

B. Hang snatch; 5x2@80%
80kg - Missed the second rep of the 4 set, other than that these felt really good!


C. Snatch deadlift; 5x5@120%
120kg - Holy shit!! This was really tough, was struggling to keep my shoulders pulled back and lats tight.

D. Snatch row; 5x5@70kg
Comfortable

6 rounds
90 on, 90 off
200m row into max reps
rounds 1-3-5 burpees
rounds 2-4-6 wall ball - 9kg

20/20, 17/20, 16/21 - Had to keep stopping to check the clock on the wall balls.

Friday, Saturday & Sunday

Friday 19th April

Jerk from Split - 50%x2x15 on 90s (% of 1rm jerk)
62.5kg

AMRAP 15
2 T&G power cleans - 100kg
2 Strict muscle ups
200m row

6+2

1&1/4 Front Squat - 2rm (must be completed within 10 minutes of the AMRAP)
60
80
100
120

Midline
3x1 minute on 1 minute off plank holds

1 Hang Snatch + 1 OHS - Max
60
70
75x
75
80
85x
85 PB
90 PB
95x

This was not programmed i just joined in with the competitors class as i had never tried this complex before. Hit a PB hang snatch, all in my nanos!!

Saturday 20th April

Snatch DL to Low Hang Snatch - Max (low hang is 1" hover above ground)
40
50
60
70
80
85
87.5x

Clean DL to Low Hang C&J - Max (Low hang is 1" hover above ground)
60
70
80
90
100
110
115
120
122.5x (Jerk)

120kg for this complex ties my 1rm C&J, think it's time to retest!!

Conditioning
AMRAP 15
10 Burpee pull ups
10 Hang clean thrusters - 45kg

6+8

Sunday 21st April

Rest day

Power Cleans & Rope Climbs

Snatch Hi-pull + Hang Snatch (Below knee) - Max
40
50
60
65
70
75x
75
80
82.5xx

Clean Hi-pull + Hang Clean (Below knee) - Max
60
80
90
95
100
105
110
112.5x

Conditioning
5 RFT:
Run 200m
5 Power cleans - 80kg
1 Rope climb - 15ft

9:38 Rxd

My aim for the workout was to keep the power cleans unbroken, this got tough in the the last round but i managed it. 80kg is becoming easier to handle for multiple reps!!

Good couple of days training

Friday 23rd

BB Gymnastics
Power Snatch + Hang Snatch - 15 minutes to establish max
50
60
70
75
81 PB power snatch and PB hang snatch
82.5x PB power snatch failed hang snatch

Ran out of time to have another shot at 82.5kg, tied my squat snatch with the power snatch PB.

Power Clean + Hang Clean + Jerk - 15 minutes to establish max
60
70
80
90
100
105 PB power clean
110x

Just rode the clean down a little to much, ran out of time to have another shot. Think i can make it next time.

Front Squat - 2RM
60
80
100
110
122.5 PB

Conditioning
2 Rounds for time:
35 Burpees
15 Power cleans - 60kg

7:05 Rxd

Saturday 24th

Conditioning
3 Rounds for time:
10 HSPU
10 Front squats - 85kg

5:48 Rxd

 

Strength

3 sets

a) 12 Xiajouns - 30kg

b) 12 Strict pull ups

 

Divided We Fall 2012

This past weekend i travelled to Swansea to compete as a member of CrossFit Teesside at the annual Divided We Fall Games, CFT travelled with two teams along with a large group of support. Teams consisted of 4 males and 2 females, the team had to decide the best way to utilise it’s members for each of the workouts to achieve the best result.

Day 1 involved four workouts of which i was involved in two.

WOD 1 (two males, one female)
8 minute AMRAP Burpee Pistols

92 Reps

WOD 3 (two males)
2 minute AMRAP Shoulder to Overhead - 70kg
52 Reps
20 seconds transition
2 minute AMRAP Weighted Pull Ups - 20kg
37 Reps
20 seconds transition
1 minute AMRAP Alternate Ball Toss
11 Reps

At the end of day 1 CFT team 1 were tied 17th and CFT team 2 were 44th, this meant that both teams would be progressing to day 2.

WOD 5 (two males, two females)
2 rounds for time:
80 Hang Squat Snatch – 135lb
60 Toes to Bar
4 DWF Gassers
30 minute time cap

1 Rnd + 91 reps

Unfortunately this was not good enough to keep us in the top 20 and progress to the next workout, we finished the day sat in 30th place with team 2 close behind finishing in 47th. To have two teams place in the top 50 from a box that is just over a year old is outstanding.

This was my first taste of competitive crossfit and it did not disappoint. Training for The London Throwdown starts now.