27.06.2014 - AM DE Lower + PM Grinder

AM

A. Burpee box jump over; 9x2@70% of Tuesday's max
37" 

B. Back squat @31X1; 12x2@70%; EMOM
120kg - Felt strong, no belt.

C. Power clean; 8x2@70%; EMOM
87.5kg 

PM

For time:
5 muscle ups
10 turkish get ups - 24kg
20 T2B
30 deadlift - 125kg
50 pistols
30 deadlift
20 T2B
10 turkish get ups
5 muscle ups

29:33 - Knew this was going to be a long one as soon as i saw the turkish get ups and high volume deadlifts. Muscle ups, t2b and pistols unbroken. Took my time through the turkish get ups as it's probably only the 2nd or 3rd time i've actually ever done them. The deadlifts were rough! Set's of 5 on the way up and sets of 3 on the way down.

09.06.2014 - AM Intervals + PM DE Upper & Nate

AM

60s window
150m plate run - 20kg
AMRAP burpees

- 60s rest

60s window
150m plate run - 20kg
AMRAP GTOH -20kg

- 60s rest

x4

Burpees - 9, 8, 8, 8
GTOH - 8, 8, 9, 9

PM

A. Paused bench press; 9x3@70%, every 45s (1s pause)
72kg - Tough today.

B. Strict press; 3x8
50kg x3

Nate
AMRAP 20
2 muscle ups
4 HSPU
8 KB swings - 32kg

17+2 PB - Full round and 2 rep PB, everything was unbroken just transition time to improve next time. 

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. 

04.03.2014 - AM Rowing + PM Training

AM

6x1000m row @70%, 60s rest
3:50.2
3:51.1
3:52.1
3:52.3
3:50.3
3:49.4

PM

EMOM x18
Even - 3 push press @60kg
Odd - 5 C2B pull up

A. 3 x max hand release push ups; 1 minute rest
33, 17, 10

B. 3 x max muscle ups; 2 minute rest
9, 6, 5 - These were tough after the push ups but I'm pleased to get within 1 rep of my PB even with the fatigue.

C. 3x12 supinated bent over row
50, 50, 60

250m row
20 KB swings @24kg
20 burpee over box jumps @20"
- 12 minutes walk rest
x2 set
3:06, 3:06 - Tough to move quick on the burpee over box jumps

50 T2B for time
2:25 - Started with a set of 25 then finished with sets of 5. My hip flexors felt this more than my abs.

30.01.2014 - Run, HPC, MU, BBJ

For time @80%
1000m run
6 hang cleans @100kg
8 muscle ups
10 burpee box jumps @24"
- 16:15. Stayed fairly consistent through the 2 rounds, i finished the first round at 7:49. So only 21 seconds difference between the first and second round. I broke the hang cleans into two sets of 3 and performed them all as hang power cleans, these felt really good! I actually hit a 5 rep max PB of 100kg for hang power clean warming up!!  The muscle ups i did in two sets as well, but a set of 5 and a set of 3 each round. 

25/01/2014 - AM Conditioning + PM Strength

AM

3 minute AMRAP @80%
5 muscle ups
35 double unders

- 4 minute rest -

5 minute AMRAP @80%
10 overhead squats @50kg
10m forwards bear crawl
10m backwards bear crawl

- 4 minute rest -

5 minute AMRAP @80%
5 wall climbs
20 KB swings @32kg

3 - unbroken, muscle ups felt good.
+
4 - unbroken, the bear crawls made my hips feel like they were cramping!
+
2+1 - wall climbs fried my shoulders!

PM

A. 3 position snatch (hang + below knee hang + floor) x6 sets, 3-5 minutes rest.
- 60, 65, 70, 75, 80x, 80

B. EMOM x10
3 push jerk @70-75%
- 80kg. Worked on t&g cycling of reps.

C. Good morning, 5-5-3-3 @3311
- 40, 45, 50, 55

D. 3x8-10 weighted GHD sit ups
- 3x10 with 9kg dynamax ball

Gymnastics & Squat Stamina

6-->1 unbroken ring muscle up ladder for time:
- 2:51
+
For time:
10 strict HSPU - 34" width
2 legless rope climbs
10 strict HSPU
2 legless rope climbs
10 strict HSPU
- 8:59. Rope climbs were fine, any more reps per round and i might have struggle. I suck at strict hspu!! Tried to break them from the start to avoid ending up in single but it happened anyway, 4-2-2-1-1, 2-2-2-1-1-1-1, 1's. 
+
15 unbroken T&G squat cleans @60kg x 4 sets, 2 minutes rest
- 15, 15, 15, 6. Just couldn't hold on for the last set. 

Muscle Ups, Strict HSPU, C2B Pull Ups & Squat Cleans

4 ring muscle ups per minute for 10 minutes
- Complete, felt strong up to the 7th minute then the 4th rep got tough.
+
AMRAP 10 
10 strict HSPU
15 unbroken C2B pull ups
- 3+3. Hit a wall on the HSPU's, 5-2-1-1-1, 2-2-1's, 3-1's. Pull ups felt great.
+
15 unbroken T&G squat cleans @50kg x 4 sets, 2 min rest
- Complete (0:50, 1:00, 1:00, 1:06). These had me huffing and puffing, and left my legs, lower back and forearms pumped. 

Muscle ups, HSPU's, C2B Pull ups & KB Front Squats

3 Ring muscle up per minute for 10 minutes
- Complete, felt like i could have done sets of 4 or 5 each minute.
+
Complete 1 round per minute for 10 minutes:
5 kipping HSPU
5 C2B pull ups
- Complete, comfortable.
+
KB front squats @24kg/arm, 10 reps per minute for up to 10 minutes
- 8+7, totally underestimated this! Thought i would finish the 10 minutes without a problem, legs were fried by the end but it was the front rack which failed. I assumed these had to be completed unbroken which is why i stopped at 8+7.

Nate

AMRAP 20
2 muscle ups
4 HSPU
8 KB swings @32kg
- 16 rnds PB, everything unbroken but the KB's slowed me down. I think Isabel yesterday may be to blame.

Snatches & Muscle Ups - 01/08/13

30 Squat snatch @ 80kg for time
- 14:25, just 1 miss.
+
Rest as needed
+
30 Muscle ups for time
- 4:57 (7-5-3-3-2-2-2-2-2-2) This is a 25 second PB (previous 5:22), felt like i could have hit a new PB for unbroken muscle ups at the start but didn't want to push it to much and struggle further on.

Catch up

Not posted in a while due to exams, so i will try to catch up with this post.

21st May

Hang Snatch - 2rm
40
50
60
70
75
80

Hang Clean & Jerk (2+1) - to max
60
70
80
90
100

Conditioning
3RFT:
10 L-pull ups
10 Back squat - 85kg
10 Box jumps
10 Wall balls - 9kg

9:20

22nd May

Helen
3RFT:
400m Run
21 KB swings - 24kg
12 Pull ups

9:15 All unbroken, really slow runs. Did this at 9pm after 12 hours revision in the libary

27th May

Pause Snatch - To max, then 90%x2x2
40
50
60
70
75
80
85
87.5x
87.5 PB
90 PB

81x2x2

Pause Clean & Jerk - To max, then 90%x2x2
60
70
80
90
100
110
120 PB
122.5xx

108x2x2

Back Squat - 5-5-5 (Ascending, heavy but not max)
Skipped due to knee pain

Conditioning
800m Run
10 Muscle ups
20 Power cleans - 60kg
1000m Row

10:32

28th May

10 minutes HS walk

Push Press - 3-3-3-3-3 (Heavy but not max)
70
75
80
85
90

Conditioning
AMRAP 12
2 Snatch - 80kg
30m Bear crawl

8+1

29th May

Power Snatch + Hang Snatch + 2 OHS - To max
40
50
60
65
70
75
80
82.5x

Power Clean + Hang Clean + Jerk + Jerk - To max
60
70
80
90
100
110
115x

1 1/4 Front Squat - 1RM
60
80
100
120
125 PB

Conditioning
For time:
10-9-8-7-6-5-4-3-2-1
Burpees
K2E
KB swings - 24kg

8:14

31st May

T&G Snatch - 80%x3x7 every 60s
76x3
70x5

T&G Clean - 80%x3x7 every 60s
100x7

Conditioning
DT
5RFT:
12 Deadlift - 70kg
9 Hang power clean - 70kg
6 Push jerk - 70kg

10:54

2000m Row - 7:13.8

1st June

Back Squat - 3-3-3 (Heavy but not max)
120
125
130
Held back on these due to the knee pain

Coditioning
For time:
1600m Run
15 Squat cleans - 80kg
5 Muscle ups
1200m Run
10 Squat cleans
10 Muscle ups
800m Run
5 Squat cleans
15 Muscle ups

29:10

Front Squats + Deadlift, Wallball & Muscle Up Triplet

Front Squat - 2rm
60
80
100
120
130
140 PB

142.5x1 PB

10kg increase on my 2rm which also tied my old 1rm

Conditioning
3RFT:
10 Deadlift - 140kg
50 Wall balls - 9kg/10ft
10 Muscle ups

18:44 PB

Friday and Saturday

Friday 10th May

Amanda
9-7-5:
Muscle ups
Squat snatch - 60kg

5:14 PB

Snatch - Immediatly following Amanda find max in 6 minutes
70
75
80
85
90x

Clean & Jerk - Heavy single
60
70
80
90
100
110
115
121 PB
122.5x (jerk)

Conditioning
For time:(14 minute time cap)
1200m Run
63 KB swings - 24kg
36 Pull ups

10:32

Saturday 11th May

AM

Overhead Squat - 3rm taken from the floor
60
70
80
85
90
92.5
98
102.5x(2)

All default PB's as it's the first time i've tried for a 3rm. I'm curious to see what my 1rm is now as it was 100kg prior to this session.

Conditioning
For time: (10 minute time cap)
12-9-6
C&J - 85kg
Box jumps -30"

6:01

PM

Front Squat - 10 minute AMRAP at 85%
27 reps, legs felt fine the front rack was the limiting factor.

Conditioning
3RFT:(15 minute time cap)
30m HS walk
60 Double unders
20 Wall balls - 9kg

13:32

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

Open WOD 13.3

Open WOD 13.3AMRAP 12
150 Wall balls - 9kg/10ft
90 Double unders
30 Muscle ups

260 - 7:57

That's a 12 rep improvement from last year, finished Karen in 6:52 and finished the double unders unbroken in 7:57

Sunday and Monday

Sunday

Snatch from blocks(above knee) 2-2-2-2-2
60
65
70
75x(1)
75

C&J from blocks(above knee) 2-2-2-2-2
80
90
95
100
105

Front Squat - 75%x3x3
105 done

Conditioning
5-4-3-2-1
Squat clean - 100kg
Paralette HSPU - 8"

7:29


Monday

Back Squat - 5rm
60
80
100
120
140 PB
150x(3) - 3rm PB

Conditioning
3 Rnds
Max squat snatches in 1 minute
Rest 90 seconds
Max muscle ups in 1 minute
Rest 90 seconds

10/9, 9/9, 8/7

21-15-9
Wall balls - 9kg
Burpees

4:09

Last couple of days

Friday

Hang Power Snatch - Max
50
60
70
75
77.5xxx
77.5

Hang Power Clean - Max
70
80
90
100
105
110
115
117.5x

Front Squats - 85%x4x4
110kg

Conditioning
For time:
90 Wall balls - 9kg
70 KB snatches - 24kg
50 Over the box jumps - 24"
30 T2B
10 Muscle ups

15:24 Rxd

Saturday

Power Snatch - Max
60
70
75
77.5
80
83 PB
84x

Power Clean - Max
90
100
110
115
117x

Conditioning
Hell-in
For time:
Run 1200m
63 Kettlebell Swings – 55/35lb
36 Pull-ups
Run 800m
42 KB Swings
24 Pull-ups
Run 400m
21 KB Swings
12 Pull-ups
*Upon completion 90 seconds to establish max shoulder to overhead

22:22 + 110kg

Power Variations, Front Squats & Double Met-Con

Power Snatch - Max in 15 minutes
40
50
60
70
75
80
83xxx

Power Clean - Max in 15 minutes
60
80
90
100
105
110x
110

Front Squat - 3rm
60
80
100
110
121 PB

Conditioning
2 RFT:
Row 1000m
30 T2B
30 Jumping back squat - 30kg

14:57 Rxd


Rest 2 hours


Conditioning
AMRAP 2 minutes:
3 sets of Unbroken Muscle-ups (combined score)
Rest one minute

6, 3, 3 = 12

AMRAP 2 minutes:
5 Pull-ups
5 Ring Handstand Push-ups 
Rest one minute

1+5 Rxd

AMRAP 2 minutes:
5 DL @ 150
5 Pistols
Rest one minute

2+1 Rxd

AMRAP 2 minutes:
1 Bar Muscle-up
4 Toes-to-bar

5 Rxd