25.10.2014 - AM DE Lower + PM Throwdown

AM

A. Depth jumps; 9x3; 24" to 24"

B. Pause back squat; 12x2@70%; EMOM

C. Snatch pull; heavy triple
- 60, 80, 90, 100, 110, 120. I wanted to make sure that these still resembled a snatch pull and didn't just turn into deadlifts.

D1. Ring row; 8-12 x3; 30s rest
- Comfortable sets of 12

D2. Back rack reverse lunge; 8/leg x3; 2 minute rest
- 60, 70, 80. First time doing these, could really feel tightness in my hip flexors at first but that worse off after the first set. Will go heavier next time i see these.

PM

Another Saturday afternoon throwdown with Ben, this time Ports and Kez joined us.

For time:
40 pistols
30 C2B pull ups
15 power snatch @50/70kg
30 pistols
20 C2B pull ups
10 power snatch
20 pistols
10 C2B pull ups
5 power snatch
- 14:37. Moved through the pistols without a problem. Pull ups felt awesome today broke the set of 30 into 20-10, then went unbroken for the sets of 20 and 10. The power snatch on the other hand felt dreadful! Watching some footage of the workout i noticed that i'm not catching  the bar with my torso upright, instead i'm sort of dive bombing my head and chest through. I need to work on this and make my power snatches much more efficient

Great Saturday Throwdown with the guys (and girls) @ports1 @beh_h60 @keziahwright #crossfit #dyl

A photo posted by @callum15 on Oct 10, 2014 at 11:10am PDT

18.09.2014 - AM Chipper & PM Ladder

AM

FT:
40 wallball @9kg
40 HSPU
40 Pistols
40 STOH @42.5kg
40m Front rack lunge @42.5kg

11:31 - Managed to rope a couple of guys in to run through this with me which helped a lot at 6am, it would have been so easy to hold back and take it easy on my own that early. This highlighted that shoulder endurance is a weakness of mine that needs to be addressed.

PM

7 minute AMRAP @100%
3-6-9....
C&J @62kg
T2B

91 PB - Was feeling really tired going into this, probably a combination of the early start and been really busy at work. I definitely didn't attack this at 100%, the t2b felt very comfortable i kept these unbroken. Ground to overhead were t&g for the 3 and the 6 but reverted to singles for the remainder, with a little more energy i would of planned to hit more sets of t&g throughout.

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.

26.04.2014 - AM 2012 Regional WOD + PM ME Lower

AM

For time: (17 min time cap)
2000m row
50 pistols
30 hang clean - 102.5kg

25 cleans complete at the time cap PB, 18:37 complete PB. Steady away on the rower, got off at 7:30. Same with the pistols, just kept moving. Felt great aerobically, the weight just got heavy. Started with a triple, then a double, then singles for a while and a double in the middle.

PM

A. Back squat; build to max.
60x3, 80x3, 100x3, 120x3, 140, 150, 160, 171x

B. Step ups; 3x8-12
60x12, 70x12, 80x12

C. Snatch deadlift; 3x8-12
80x12, 100x12, 120x10

18.03.2014 - Jumps, Squats and DWF Q3

A. Seated box jump; 5 minutes to build to max

Worked up to 53"

B. Paused front squat; 12 minutes to build to a heavy single - 3 second pause

60, 80, 100, 110, 120, 125 - Struggling with a bit of pain in my left knee cap.

EMOM x8

10 wallball - 9kg

5 burpees

Complete. Each round took between 33-35s 

EMOM x14

Even - 8 KB step ups -24kg/arm, 20"

Odd - 5 weighted chin up

Only did 6 minutes to save myself for Mary

Divided We Fall Qualifier 3

20 Minute Rolling Clock
Male athletes go first.
10 Minute AMRAP
Cindy
5 Pull-Ups
10 Press Ups
15 Squats
or
Mary:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Followed by females

Our team is Me, Lee Howe, Keziah Wright and Evie Hollis. 

Myself and Lee decided to go with Mary as it was double points. Kez and Evie went with Cindy.

Guys - 13+25 (805)
Chicks - 14+15 (435)

On a personal not i was really pleased with how my pull ups held up through the 10 minutes. I managed 6 rounds unbroken and then broke my final round 10+5.

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 & 2012 Regional WOD #2

Back Squat - Heavy single
60x5
80x5
100x3
110
120
130
140
150
155
160
165 PB
167.5x

Conditioning
2012 Regional WOD #2
For time:
Row 2000m
50 Pistols
30 Hang cleans - 100kg

21:11 PB Just under a 7 minute PB since last year.

Paused Snatch & C&J

Paused Snatch(2 second pause at knee) - 80%x3x2, 85%x2x2, 90%x1x2, 90%x2x1, 95%x1x2
68
72
76
76
80

Paused Clean & Jerk (2 second pause at knee) - 80%x3x2, 85%x2x2, 90%x1x2, 90%x2x1, 95%x1x2
92
97
104
104
110

Conditioning
4RFT (20 minute cap)
20 KB swings - 24kg
15 HSPU
20 Pistols

13:12

All KB swings unbroken. The first round of HSPU's unbroken sets of 5 for the remainder. THe pistols were all unbroken but a little wobbily, haven't done any since DWF.

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

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.

Strength, Tabata & Muscle Ups

Strength
Shoulder Press- 1x5@65%, 1x5@75%, 1x5+@85%
35
45
50x8

Deadlift- 1x5@65%, 1x5@75%, 1x5+@85%
105
120
140x7

Probably could have ground out another 2-3 reps.

Conditioning
1:1 - 100m row time:reps of exersice. For example it takes 25 seconds to row 100m, perform 25 reps of the exersice

For time:
Row 100m
1:1 Deadlift - 80kg
Row 100m
1:1 Box jumps - 30"
Row 100m
1:1 Power cleans - 60kg
Row 100m
1:1 KB swings - 32kg

7:43 Rxd

Row 1 - 20s
Row 2 - 21s
Row 3 - 20s
Row 4 - 22s

Skill
Tababta
Dead hangs - done
Pistols - 13/12/12/11/11/11/11/11
Handstand holds - done
Double unders - 39/25/39/30/29/30/29/20

3 x Max UB Muscle ups
11 PB
6
6

All non false grip with full turn out.

Grey Skull, Muscle Up & Pistols

A] Deadlift

135x6

Hamstrings and glutes fried from yesterdays WOD, pleased with 6

B] Bench Press

80x5x2
80x6

C] Muscle Ups 5xMax

6-6-4-3-5

All with out false grip and flash out.

D] Pistol Practice