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

21.08.2014 - PS, BS, Wtd. PU & MAP

A. Box jump; build to max height in 5 minutes
53"

B. Power snatch; 10x3@65-70%; Every 90 seconds
5 sets @55kg, 5 sets @60kg - All sets touch and go, focused on efficiency. 

C. Back squat; 5-5-5-5-5
130, 135, 140, 145, 150 PB

D. Pull up; 5-5-5-5-5; Rest 90 seconds
BW, 5kg, 7.5kg, 10kg, 12.5kg

+
750m row @85%

- 3 minute rest -

For time @85%
300m row
15 burpees
12 kb swings @32kg

- 3 minute rest -

3 minute AMRAP
6 T2B
30 double unders

2:40.5
+
2:15 
+
5+3

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.

30.06.2014 - AM 30:30 Row + PM Lifting

AM

30:30 row x8
3 minutes rest
x2

PM

A. Broad jump; 6x3

B. Power snatch; 3x3@75%; 60s rest
75kg

C. C&J; heavy single in 10 minutes
125kg - Called it here as the jerk started to get messy.



D. Front squat; 3x70%, 2x75%, 1x80%; every 2 minutes x3 (9 sets total)
98, 105, 112 - No belt

E. Snatch grip deadlift; 4x4
120kg 

21.06.2014 - CP Battery Test

A. Power snatch + snatch; EMOM x6
45, 50, 55, 60, 65, 70 - Focused on technique today.

B. Power clean; 1rm
40, 60, 80, 90, 100, 110, 115, 120, 125xx

C. 8 minute AMRAP @90% of B.
27 reps @108kg - 2 reps better with 5kg extra since i last did this test in January.

D. 10 minute Z1 row
2270m, 2:12/500m average

17.06.2014 - AM AD + PM Snatch & C&J

AM 

AD 30:30 x12
On - 80-85 rpm 
Off - 50 rpm

PM

A. Power snatch; 1rm
40, 50, 60, 70, 75, 80, 85, 87.5 PB

B. Power snatch; 20@77% of A for time.
2:30 @67.5kg - Really struggled here, started with 5 then singles for the remainder. Was through 10 at 1 minute. Don't think i was pulling enough and finishing the turn over.

C. Snatch pulls; 4x4 heavy (touch & go)
100, 105, 110, 115 - Used straps

3RFT:
400m run
10 PC+PJ - 60/70/80kg (change weight after 10th rep)

9:34 - Felt sluggish on the runs but strong on the C&J's. Unbroken through 60kg, 5-1-2-1-1 for 70kg and 3-2-1-1-1-2 for 80kg

03.06.2014 - Skills + Weighlifting + Metcon

3RNFT
16 KB snatch - 24kg
10 strict T2B
60s hand stand hold


A. Push jerk; 5x2@80%
88kg - Felt strong, this didn't feel like almost 90kg today.

B. Power snatch + snatch; 3+3@60%, 2+2@70%, 5x1+1@80%
60, 70, 80 - Based the percentage off my full snatch (100kg)

C. Snatch pulls; 3x3@120%
120kg 

+
For time:
1000m row
30 power clean - 60kg
40 lateral burpees

9:42

Stayed conservative on the row, held around 1:47/500m. Power cleans were a couple of 3's, mainly 2's and a single here and there. I expected the cleans to be easier than they were! Just kept moving on the burpees.

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.

12.05.2014 - AM Rowing + PM Weightlifting

AM

35 minute Z1 row
8147m - This is starting to feel really comfortable now, i remember when this would have been mental torture for me!

PM

A. Hang power snatch; 3x2@75%
60kg

B. Snatch; 5x2@82%
82kg - No misses, but wasn't feeling particularly fast.

C. Hang power clean; 3x2@75%
86kg

D. C&J; 5x2@82%
104kg - The second jerk of each set felt the best.

5 rounds
10 GHD sit ups
10 T2B

22.14.2014 - Snatch Work + Push Jerks

A. Snatch balance; 5x5 (no more than 50%)
30-50kg - Felt fast, focused on footwork and drive under.

B. Power snatch; 3x2@80%
68kg

C. Hang snatch; 5x2@80%
72kg - These felt really good.

D. Snatch high pull; 3x3@100%
100kg - First time doing these. How the hell do i snatch 100kg!!

E. Push jerk; 5x2@90%
100kg - I think this is a PB double!! Hardest part was bringing it back down.

15.04.2014 - Weightlifting

A. Snatch balance; 5x5
40,50, 60, 70, 75

B. Power snatch; 5x3@80%
68kg

C. Snatch; 5x2@80%
80kg - 1 miss.

D. Snatch pulls; 3x3@100%
100kg - used straps for these to save my thumbs.

E. Push jerk; 3x3@85%
94kg - The 3rd rep of each set was tough!

25.03.2014 - AM Row + PM Training

AM

40 minute Z1 row

PM

A. Power snatch, build to a heavy double

40, 50, 60, 65, 70, 75, 80, 82, 83 (border line 2nd rep)

B. Wtd chin up; 1-1-1-1-1; 2-3 min rest

24, 32, 36, 40, 44

AFAP

100 double under

21 KB swings @32kg

15 no push up burpee to 2x20kg plates

- 10 minutes rest

x2

2:29 - Tripped at 36 on my du's 

2:24 - Unbroken du's

DWF Q1

Team of 4 (2 guys, 2 chicks)

600 wall balls 

EMOM 30 double unders

26:31

Saturday and Sunday

Saturday

Power snatch + hang power snatch, build to heavy single
40, 50, 60, 70, 75, 80 PB

Snatch, build to heavy single
80, 85, 90, 95x, 80, 85, 90x, 80, 80

Power clean + 5 hang power clean, build to heavy complex
60, 70, 80, 90, 100

Sunday

30 minute row

28.02.2014 - 14.1

315 (7 rounds) 

Unbroken double unders. Unbroken snatches for 2 rounds then 6-5-4 till the 7th round where I did 6-9. We have just discovered that our new wall time has been malfunctioning and is 24s fast, meaning that I actually only did a 9:36 AMRAP. I am going to redo the workout on Monday night using our old wall timer. 

26.02.2014 - AM CGBP + PM Conditioning

AM

A. CGBP, 10-8-6-4-2
60, 70, 80, 85, 90

EMOM x10
2 strict HSPU


PM

AMRAP 10
10 power snatch @30kg
5 hand release push ups
10 box jump @24"

10 minutes rest

1 minute max burpees to 6" reach

2 minute rest

2 minutes of burpees at max -2 pace

7+20 - Steady pace from start to finish, unbroken ps and step down box jumps because of the knee. Felt good for the full 10 minutes and recovered very quick
+
21 reps, 4-5 no reps due to missed target
+
19 per minute for 2 minutes, pressing from the floor was the limiting factor.

04.02.2014 - SDHP, Burpees, Pwr Sn, PU + Strength

I haven't been splitting my sessions AM & PM this week as i have been coaching the On Ramps until 9pm. This means i am not getting home till around 9:30 then i have to eat, shower and wind down, getting to bed at 10:30 at the earliest. Getting up at 5:30am the next day would not be optimal for recovery. When the conditioning is @80-90% i have been doing it after my strength, when it is @100% i have been doing it before the strength portion.

Conditioning @100%
25s row
3 minute walk rest
x4

- 5 minutes rest -

For time @100%
12-9-6
SDHP @50kg
burpee to 6" reach

- 5 minutes rest -

For time @100%
12-9-6
power snatch @50kg
true push ups (hand under armpits)

142m, 145m, 142m, 143m
+
2:10 unbroken
+
3:04 - Redlined on the first round and then died. First round unbroken, the next 2 sets were 3 then singles!

- rested 20-30 minutes -

A. 1.1 cluster every minute x10 sets (3-5 seconds rest between reps)
- Complete @75kg. 

B. Front squat; 3-3-3-3-3 @33x1
- 80, 90, 100, 105, 110. Things started getting blurry during the third rep at 110kg!! Felt a lot stronger on these today than i have been on any front squat variation in recent weeks.

C1. 8 strict press x3; 30s rest
- 40kg. Too light, last set was the easiest which tells me i wasn't warm enough for the first set. Should have used 50kg. 

C2. 2 KB step ups x3; 30s rest
- 2x24kg to 20" box. These are tougher than barbell step ups.

C3. 36 banded good mornings x3; 60s rest 
- Green band.

31.01.2014

750m row @85% (of 1000m row)

- 3 minutes rest - 

For time @ unbroken 85%
300m row
15 burpees
12 kb swings @32kg

- 3 minutes rest - 

3 minute AMRAP
6 T2B
30 double unders

2:49
+
2:29
+
4 rounds

A. Max height seated box jump; 5 minute time cap
- 53.5"

B. 3 Power snatch @65-70% every 90s x10 sets
- 5 sets @55kg, 5 sets @60kg. Felt sharp, worked on the return to the floor.

C. Back squat 5-5-5-5-5; rest 2 minutes 
- 100, 110, 120, 130, 140x(4)

D. Strict pull up 5-5-5-5-5; rest 90 seconds
- Complete 

28.01.2014 - CrossFit Thames

It's not big and it's not clever to do your AM & PM sessions in one go, but sometimes it has to be done. Today was one of those times, i'm in London with work until Thursday so didn't have time to get to the gym for my AM session. I did however have time to get over to Canary Wharf and train at CrossFit Thames.

Since I was doing both sessions in one go i started with the PM strength work followed by the AM conditioning. 

A. Power snatch + snatch balance + overhead squat; every 2 minutes x10 sets

- 50, 55, 60, 65, 70, 72.5, 75, 77.5, 80, 82.5. Started light and ramped up in weight since my snatch had been feeling sketch recently. 

B. 2 Front squat @75%; every minute x10 sets

- 105kg no real issues here other than my legs feeling tired.

+

For time @100%

10 thrusters @50kg

10 c2b pull ups

10 thrusters

- rest 4 minutes -

15 kb swings @32kg

15 burpee tuck jumps

- rest 4 minutes - 

15 c2b pull ups

7 squat clean @70kg

12 burpees to plate

1:14 - unbroken, second set of thrusters felt heavy

+

1:13 - unbroken

+

1:59 - unbroken c2b, fast singles on cleans.

AM Rowing + PM Training

AM

10 minute row @70%
- 10 minute rest
10 minute row @80%
*goal is 5000m+
- 2455m, 2558m = 5013m. It feels more difficult to keep the splits down on my rower in comparison to the rowers at the gym.

PM

A. Max weighted seated box jump @24"
- 5, 10, 15, 20, 25, 30, 35, 40. Ran out of ways to load, had 3 weight vests on to get 40kg.

B. Back squat, 3-3-3-3-3 @3x11 - 2-3 minutes rest
- 110, 115, 120, 125, 130. Tempo squats are a whole different ball game!

+
EMOM x10
Even - 5 power snatch @70-75%
Odd - Max chin ups @3111
- Snatches unbroken touch and go. 10-6-5-4-4 the tempo made the chins hard, it was tough to stick to hence the low numbers.

+
Every 3 minutes x4 sets
5 deadlift @70%
20m prowler push - tough but constant movement
- Unbroken deadlifts at 140kg. No prowler so i loaded a sled up with 50kg and pushed it.

Rude Awakening!

A. Max effort box jump, 5 minute limit
- 30, 33, 36, 39, 42, 45, 48 inches. Wasn't feeling particularly explosive today.

B. Power snatch, build to max
- 60, 70, 75, 80, 82.5
+
2 minutes rest
+
For time 20x77% of max
- 2:12 @63kg Couldn't get the T&G reps flowing at all, 6-3 then singles. Was expecting to finish around the 1:30 mark for this working from my Isabel time.

My engine is a long way off where i thought it was, but not to worried as i'm more concerned about the big goal rather than the open. Glad i took the time off and relaxed more over the festive period as my body feels good again.