Saturday 19.04.2014

AM

AMRAP 15 minutes
10 OHS - 60kg
10 C2B pull ups
10 box jumps - 30"

7 - Four rounds unbroken overhead squats, my elbows were getting really painful locked out overhead. 

PM

A. Bench press; 10-7-3x3-1-1-1
60 (10), 70(7), 80(3x3), 90(1), 100(1), 106(x)

B. AMRAP 7
3 handstand push up
3 strict ring dips
3 clapping push ups
7 - Really tough! Dropped to singles on the ring dips.

C. Skull crushers; 3x8-12
20(12), 22.5(12), 25(9) - Found using a barbell tougher than the KB last week.

D. 100 banded tricep push down

E. Incline reverse flies; 3x20
5kg

01.02.2014 - AM Conditioning + PM Strength

AM 

2 sets @100%

6 DB snatch @30kg

10s assault bike

3 minutes rest

- 3 minutes rest -

For time @100%

12-9-6

thrusters @40kg

pull ups

- 5 minutes rest - 

For time @100%

12-9-6

overhead squat @40kg

burpee box jumps @24"

Didn't time the first part

+

1:44

+

3:50 - my legs were shot, felt like i was jumping out of concrete. 

PM 

A. Power clean + hang clean + 2 split jerks x6 sets; 3 minutes rest

- 70, 80, 90, 100, 102.5, 80. Dropped back to 80kg just to get another lift in but hit perfect positions.

B1. 2 clean pulls x6 sets; 30s rest

- 130kg

B2. 5 floor press x6 sets; 2:30 rest

- 70kg 

C. 3x max effort ring dips; 90s rest

- 18, 10, 8

27/01/2014 - AM Strength

A. 9x2 Box jump overs @30"

B. Power clean; 1.1.1 (10s rest) x 6 sets; 3 minutes rest.
- 90, 95, 95, 97, 100. I did 2 sets at 95kg as i loaded up 95kg instead of 92kg by mistake.

C. Bench press; 5-5-5-ME; 3 minutes rest.
- 70x5x3, 70x15. Think i did this wrong and should have increased weight each set. I also cut the rest down to 2 minutes as i was short on time.

D. Weighted ring dip; 3x6-8; 2 minutes rest
- 5kgx6x3. This is a major weakness for me!

Ok so i've been really lazy on posting recently, this is due to a multitude of reasons but after a few messages asking where my posts have gone i'm back to it!

Monday

Strength

Floor press, build to max
- 60, 70, 80, 90, 100, 102.5kg PB

Accessory

EMOM x10
Even - 5 strict weight ring dips @10kg
Odd - 12 pendlay row @50kg
- Complete, heavier on both movements next week

Conditioning

AMRAP 10 minutes
200m run
10 handstand push up
5 power clean @80kg

- 5+100m run, all unbroken but felt slow on the runs.

Tuesday

1 mile sled drag for time @60kg
- 41:29, the long steady incline made this very intresting.
+
EMOM x30
0 to 10 minutes
Even - 10 cal row
Odd - 12 unbroken pull ups

10 to 20 minutes
Even - 10 cal skierg
Odd - 12 burpees

20 - 30 minutes
Even - 10 cal row
Odd - 15 ball slams @32kg

Friday and Saturday

Friday 26th April

Manchester Games WOD 3
12 minute ladder:
3 Front squat - 55kg
3 Shoulder to overhead - 55kg
3 T2B
3 Pull ups
6
9
12 etc...

15+20 (200)

Shoulder to Overhead - 4 minutes to establish max
80
100
110
120
130x

Front Squat - 3x3, (use top set from 19/04/13)
120x3x3

Saturday 27th April

Clean & Jerk - Max, 20 minute time limit
80
90
100
105
110
115
121xx (jerk)

Snatch - Max, 20 minute time limit
60
70
75
80
85x
85
90xxx
85x

Conditioning
3RFT:
10 Deadlift - 110kg
10 Strict ring dips
25 Calorie airdyne

6:50

Snatches and Overhead Squats

Snatch - 15x1 on 1:00, start at 80% and build to max
72.5
75
77.5
80
82.5x
82.5
85
87.5x
87.5
90x
90
92.5x
92.5 PB
95xx

Conditioning
For time:
9 Overhead squat - 60kg
200m Run
6 OHS
200m Run
3 OHS
200m Run
6 OHS
200m Run
9 OHS

5:39

Accessories
3RNFT:
10 Strict pull ups
10 Strict ring dips

Catch up Since the Open

So i’ve not logged anything since the Open finished, i took a couple of days off to recover since i was feeling both physically and mentally beat down.

Over all i can’t help but think i could/should have done better during the Open, there are only two workouts that i can say i am happy with my result (13.3 and 13.4). I finished 299th overall in Europe, and found i need to spend more time working short, light, gassy workouts.

Training catch up

Friday 12th 2013

Back Squat – 3rm
60
80
100
120
140
150
155x(1)

Elizabeth
For time:
21-15-9
Squat cleans – 60kg
Ring dips

8:46

26 seconds slower than my PB, cleans felt really good but ring dips killed me.

Front Rack Barbell Carry - 5x30m (as heavy as possible)80
90
100
110
120

Saturday 13th 2013

Snatch - 90%x1x8 on 1:00, then 2:00 AMRAP @ 80%
82kg – 1 misses but made it up within the minute
73kg – 8 reps, 1 miss.

Back Squat - 90%x5x3 (% of 5rm)
136x5x3

Rest 2 hours (coached 2 classes)

Conditioning
3RFT: (9 minute cap)
9 Power cleans – 85kg
6 Deficit HSPU – 3”
50 Double unders

6:58

Immediately into 4 minutes to establish max C&J
80
100
110
120x

Monday 15th 2013

Clean & Jerk - 90%x1x8 on 1:00, then 2:00 AMRAP @ 80%
108kg – no misses
96kg – 5 reps, no misses.

Conditioning
Every minute x 15
2 Snatches – 80% (73kg)
5 Over box jumps – 24”

No misses, average round time 25s

Front Squat – Heavy triple60
80
100
110
120

Another Monday Another Back Squat PB

AM

Back Squat - 3rm
60
80
100
120
140
152.5 PB
155x(1)

Conditioning
3RFT: (14 min cap)
15 Strict ring dips
15 C2B pull ups
75 Double unders

9:00

PM

Single Arm Farmers Walk - 3x30m (each arm)
32
40
50 - tough to balance the barbell

Conditioning
6 Rnds for total distance & reps:
30s Sled push - 100m
30s Rest
30s Snatch - 60kg
30s Rest

Sled - 230m
Snatch - 35 (6, 6, 6, 6, 6, 5)

Back Squats & Body Weight AMRAP

Strength
Back Squat - Establish 5rm
60
80
100
120
135 PB

Back Squat 1-1-1-1-1 -3 second pause in the hole
100
110
120
122.5
125

Conditioning
AMRAP 14 minutes
10 Rings dips
20 Over box jumps - 24"

9+9

First 3 rounds of ring dips unbroken.

Strength
a) 3x5 Close grip bench press
70
70
70

b) 3x5 Stict pull ups
15
15
15

Strength & KB Thrusters

Strength
Strict Press - 1x3@70%, 1x3@80%, 1x3+@90%
45
50
55x5

Could possibly be a 5rm

Deadlift - 1x3@70%, 1x3@80%, 1x3+@90%
115
135
150x7

Conditioning
For time:
30 Toes 2 bar
20 KB thrusters - 2x24kg
Row 1000m
20 KB thrusters
30 T2B

12:56 Rxd

KB thrusters were tough, could really feel it through my midline after the toes to bar. Broke the first set 10-5-5 and the second set 5-5-5-5. Row was pretty slow average 500m split was 1:53 which is fairly poor!

Finisher
3 x Max UB Strict Ring Dips
15
12
10

Press, Deadlift & Rowing

Strength
Strict Press - Establish 3rm
30
40
50
52.5
55
60 PB

65x1 PB

Was only going to hit triples but i was intrested in finding out what my 1rm was after hitting 60 for 3.

Deadlift - Establish 1rm
140
150
160
170
180
190 PB
200 PB

Got to be happy with a 20kg PB since July!!

Conditioning

300m row in less than 60s
60s rest
Repeat for max successful intervals

5 intervals complete

This was nasty, i'm going to do this every couple of weeks.

Goat Work
3x10 Strict ring dips

Strength, HSPU's & Burpees

Strength
Strict Press - 1x5@75%, 1x3@85%, 1x1+@95%
45
50
55x5

Using a new set up on the strict press which should hopefully increase my numbers given time.

Deadlift - 1x5@75%, 1x3@85%, 1x1+@95%
120
140
155x7

Accessories
1a) Strict Ring Dips - 3x8
BW across

1b) Glute Ham Raises - 3x8
BW across

Skill
8 min AMRAP HSPU
perform 40 double unders every time you break, maximum of 8 set. Aim is to get as close to 100 reps as possible

15
8
6
8
6
3

46

First time doing HSPU's since i hurt my neck, no issues with the neck just felt a little rusty.

Conditioning
For time:
100 Burpee box jumps - 24"

9:49 Rxd

5 WOD Throwdown Day

I took the day off work today as a couple of guys were coming to the gym for a full day of throwdowns. There was 5 of us in total, me and Lee Howe from CF Teesside, Dan Watson from CF Cardiff and Jordan Wallace and Alex Younger from CF Tyneside.

We kicked the day off with some C&J's, the workouts for the morning we picked from a hopper deck. The two afternoon workouts were programmed by Lee and Danny.

WOD 1
Clean & Jerk
60
70
80
90
100
105
110
115 tied PB
116 xxx

Rest 10 minutes

WOD 2
For time
10-20-30
Ball slams - 9kg
Walking lunges
Overhead squats - 42.5kg

6:32 Rxd

Rest 10 minutes

WOD 3
Fran
21-15-9
Thrusters - 42.5kg
Pull ups

4:43 Rxd

13 seconds off my PB but i'll take that after 60 walking lunges and 60 OHS!

Rest 1 hour for a feed

WOD 4
3 Rnds for time
7 Muscle ups
14 Wall balls - 9kg to 12ft
21 Over box jumps - 24"

8:07 Rxd

Rest 30 minutes

WOD 5
For time
200 Double unders
JT
21-15-9
HSPU
Ring dips
Push ups
200 Double unders

18:24 Rxd

PB 200 unbroken double unders!!

Such an awesome day, training with people better than you is the best way to improve!

Last days in Sweden

4th Sept

Rest day, 6 hours driving to Stockholm. Lots of alcohol for my 23rd birthday.

5th Sept

8 min AMRAP
8 burpee box jump - 24"
8 deadlift - 90kg

6+7 Rxd

6th Sept

Rest day

7th Sept

Park workout
Buy in - 100 Double unders
21-15-9
Ring dips
Burpees
Cash out - 100 Double unders

9:12 Rxd

8th Sept

Rest day, travel home.

9th Sept

Rest day

Oly Volum & Main Site

BB Gymnastics
Snatch
EMOTM 5 for 5 minutes - 40kg T&G
EMOTM 3 for 5 minutes - 50kg T&G
EMOTM 1 for 5 minutes - 60kg

Clean
EMOTM 5 for 2 minutes T&G - 70kg
EMOTM 3 for 3 minutes - 70kg
Every 30 seconds 1 clean for 5 minutes - 80kg
Every 30 seconds 1 clean for 2.5 minutes - 90kg
Every 30 seconds 1 clean for 2.5 minutes - 100kg

Was going to follow the same rep scheme as the snatches but my legs were fried so just went off the cuff and ended up doing 1 every 30s for singles getting progressivly heavier.

Conditioning
Main Site 15/08/12
15 minute AMRAP
10 KB swings - 32kg
10 Box jumps - 24kg
10 Ring dips

8 + 16 Rxd

KB swings and box jumps unbroken, ring dips unbroken first round then 5-3-2 for the main and a couple of 4-4-2.

 

 

05.03.12 - Grey Skull

Back Squat
105x5
105x5
105 x 16

Weight Ring Dips
20x5
20x5
20x6

Struggling with the flu at the minute so called it a day after my strength.

23/01/12

Strength

Back Squat

105x5x2
105x15

Ring Dips 3xME

15 PB
13
12

Conditioning
5 RFT:
5 Power cleans - 60kg
10 Pull ups
15 Kettle bell swings - 24kg
20 Double unders

9.57 Rxd

Pleased with todays training, i was feeling beat up and tired after the weekend before i started the met-con but as soon as the buzzer started i felt fresh.

Squats felt good could maybe have pushed for another rep or two but i didn't have a spotter so called it at 15.

Ring dips have been somewhat of a weakness for me so to get 3 rounds over 10 is great.

My aim during the conditioning was to go unbroken on everything apart from the pull ups as i knew my grip would give up on them. I started the power cleans touch and go for the first two sets then went to singles ditching from the rack position to save my grip. The first two rounds of pull ups were unbroken then broke in to 5, 3, 2 and 5,1,1,1,1,1 for the last set. All the kettle bell swings were unbroken, i used to struggle with kbs in the past but it was all mental; by setting small goals instead of looking at the big picture they become a hell of a lot easier. All double unders unbroken.

Below is a great article on breaking the mental barrier from the 2nd fittest man in the world Josh Bridges.

http://www.crossfitinvictus.com/must-read-posts/breaking-the-mental-barrier/ 

Front Squats, Ring Dips & Team WOD

Front Squats

85x5x2
85x6

Ring Dips

5x5x2
5x7 (weight belt fell off)

Team WOD (in pairs)

Paired with Seth

4 minute AMRAP

• Partner bunny hop up and overs

rest 30 seconds
4 minute AMRAP

• Partner crawl unders n overs

rest 30 seconds
4 minute AMRAP

• One partner hangs off the bar whilst the other performs Squat jumps, as soon as the partner drops off change positions

rest 30 seconds
4 minute AMRAP

• One partner performs a plank whilst the other partner performs KB swings, as soon as the plank is broken change positions

rest 30 seconds
FINISHER- standing on one leg hold a weight overhead for aslong as possible, 10kg/20kg.

Total Score - 374

Mini Flight Simulator

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Each stage must be unbroken and you must stop the rope before you move onto the next stage.

11.35 Rxd