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.

03.03.2014 - AM Row Recovery + PM 14.1.2

AM

30 minute easy row
6867m - splits and averages can be seen in the picture below. Had two quick stops within the first 10 minutes to remove my hoodie and track suite bottoms.

PM

14.1.2

AMRAP 10

30 double unders

15 snatch @35kg

338 (7+23) Improvement of 23 reps over attempt 1. Despite the improvement this felt a lot worse than the first attempt, felt tired overall and my grip was shot from the beginning. Happy with my score considering that my training hasn't been focused toward the open this year and I'm currently in the middle of a 8 week energy system block.

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.

09/01/14 - 10/01/14

09/01/14

30 minute AD @Z1
- 437 calories

10/01/14

1000m row
- 20 minutes rest
1000m row
- 3:20.2, 3:24.6. Felt really shitty after the first row for around 15 minutes. 3:20 is 2 seconds slower than the PB i rowed at last years London Throwdown.

Deadlift, CGBP & 500m Row Intervals

A. Deadlift, build to max
- 60x10, 80x5, 100x5, 120x3, 140, 160, 180, 200. Stopped here as my back and glutes were still sore from Sundays session.

Rest 10 minutes

AMRAP @85% 
- 4 reps @170kg 

B. Close grip bench press, build to max
- 40x3, 60x3, 70x3, 80, 85, 90, 95, 100

Rest 10 minutes

AMRAP @85% 
- 7 reps @85kg

+
500m row
90s rest
500m row
- 1:32.4, 1:38.3. Set off to slow on the 500m interval and couldn't pull it back in the last 250m to finish sub 1:30

Front Squat, Weighted Pull Up and Rowing Testing

After a very lazy period of posting and a few weeks of relaxed training it's time to get back on top of both. Today is the first day of testing of Andy Edwards programming.

A. Front squat 1rm
- 60x5, 80x3, 100, 110, 120, 130, 140x. Down 10kg on my previous max but to be expected after poor training over the festive period. Legs felt strong enough but rounded through the upper back. 
+
Rest 10 minutes
+
B. Front squat, AMRAP @85% 
- 110x9. Things started to get pretty dark!! 

C. Weighted pull up 1rm
- 10, 15, 20, 24, 30, 32, 36

Rest 10 mintues

D. Weighted pull up, AMRAP @(BW+1rm x 0.85)
- 18kgx7

E. Row 30:30 x8
- 156m, 155m, 155m, 155m, 158m, 154m, 157m, 160m. Holy butt cheeks!! Glutes are fried from the marathon row on Tuesday!!

EMOM & Rowing Intervals

Snatch, 1 rep @60kg per minute for 12 minutes - get under the bar FAST
- Complete. Nothing to report other than the last rep was the worst of the lot, landed a little forward.

+
Power clean & split jerk, 1 rep @70kg per minute for 12 minutes
- Complete. A couple of sketchy jerks but figured out that i was splitting too narrow. Once i altered that they felt a lot better. 

+
9x600m row @2k PB pace, 2:15 rest between sets - try to hold the same pace as last week.
- 1:45-1:46/500m target pace. Split times (1:45.6, 1:45.3, 1:45.5, 1:45.7, 1:45.5, 1:45.7, 1:45.6, 1:46.0, 1:44.9) This was considerably tougher than the previous weeks 12x500m, my glutes were hurting so much more the whole way through!

Snatches, Jerks & Rowing Intervals

I'm working in Peterborough this week so popped over to HPT CrossFit Peterborough for this session. Affiliation wise it's a relatively young box the set up is very professional with great use of limited space, all the vital pieces of equipment plus a variety of other tool of torture. Looking forward paying them another visit for my Thursday session, i may even have a play about with the prowlers!!

Muscle snatch. power snatch. squat snatch, 1.1.1 x8 sets, 1 min rest - build until the muscle snatch gets tough
- 55kg, these all felt great think i could have pushed it to 60kg.
+
Split jerk, 2-2-2-2-1-1-1-1, 1 min rest - 2's @60kg, 1's @80kg
- Had to clean the barbell up each set as the two racks were in use. Widened my stance for the dip and drive and it made them feel a million times better than last week.
+
12x500m row @2k pace, 2 minutes rest between sets - try to hold same pace as last week
- 1:45-1:46/500m target pace. Split times (1:45.2, 1:45.7, 1:45.5, 1:45.5, 1:46.0, 1:45.1, 1:45.5, 1:45.3, 1:45.2, 1:45.8, 1:45.2, 1:44.9) These were mentally a lot stronger than the previous weeks. I found that if i take 5 really hard strokes to start with then 15 easier strokes i'm at 300m, then its a case of counting 10 strokes three times and i'm done. The 1:46.0 was just me getting distracted and day dreaming. 

Snatch Volume, Thrusters/Pull ups EMOM & Rowing

Power snatch, 2 T&G reps @60kg every 20 seconds for 40 total reps
- Complete, felt really good.
+
EMOM x12 
1st - 6 thursters @60kg
2nd - 15 pull ups
- Complete unbroken, really tough towards the end.
+
15 minute row @2:00/500m
- Complete, comfortable just find it boring and my glutes were on fire after the first 2 minutes.

Power Cleans, Snatches, Lateral Burpees & Rowing

Power clean, 3 T&G reps @95kg per min for 10 minutes
- Complete, a few untidy starfish 3rd reps towards the end.
+
Complete 1 round per min for 15 minutes:
3 T&G squat snatch @50kg
5 Lateral burpees
- Complete. Snatches felt strong did this and the power cleans in my nanos, each round was between 19-21 seconds.
+
15 minute row @2:00/500m
- Complete, comfortable.

Muscle Snatch, Power Clean & Jerk & Rowing Intervals

Muscle snatch, 1 moderate effort rep per minute for 10 minutes
- 50kg. First time muscle snatching so it felt a bit strange at times, some reps felt really easy others felt tough.
+
Power clean and split jerk, 1 reps @70kg every 30s for 15 reps
- Complete, easy. Played around with the Ben Smith style C&J, going straight into the jerk from the clean. Felt fast and a lot easier at this weight.
+
12x500m row @ 2k PB pace, 2:30 rest between sets
- 2k PB = 7:07, used 1:45-1:46 as my pace. Felt strong on the rower today, breathing was controlled but glutes and quads were on fire. Split times (1:45.6, 1:45.1, 1:45.4, 1:45.2, 1:45.4, 1:45.3, 1:45.3, 1:45.2, 1:45.9, 1:45.1, 1:45.2, 1:44.9)

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

DWF Team Training Session 2

Warm Up:
2 Rounds Not For Time Of:
60 Double Unders
50ft Handstand Walk
2 Rope Climb - 15ft

Strength:In 15 Minutes Establish:
1 Rep Max Bear Complex
100kg

Conditioning - In Teams Of 3- 20 Minute Time Cap :
Row 2000m
(One Person Must Hold Barbell In Front Rack @ 50/80kg)

Then:

"Angie"
100 Pull Ups
100 Press Ups
100 Sit Ups
100 Squats

Then In Remaining Time:

AMRAP Burpee Box Jumps @ 24/30"
27 Reps

Another awesome session, the atmosphere in the box was amazing! Bring on next week.

Last couple of days

Tuesday 21st

Strength
Bench Press - 1x5@75%, 1x3@85%, 1x1+@95%
70
75
85x5

Back Squat - 1x5@75%, 1x3@85%, 1x1+@95%
95
105
120x10

That's a PB back squat, my 5rm was 115kg prior to this lift.

Conditioning
Tabatta row

I'm on a rope access course this week so i've been feeling really tired and beat up.
-----------------------------------------------------------------------
Wednesday 22nd

BB Gymnastics
Power Snatch
40
50
60
70
75 equal PB
76x

Power Clean & Push Jerk
60
80
90
95
100
103 PB
105x

Conditioning
Richie C
Run 800m
23 box jumps - 24" (richie c style)
Run 600m
23 box jumps
Run 400m
23 box jumps
Run 200m
23 box jumps

11:11 Rxd

This was a birthday wod for a member, the box jumps where performed the same was as Richie does them. He lands on the box in the bottom position of a squat, if you couldn't do this you would land as normal and then perform an air squat. These got quite spicy on the quads!

Cleans, Front Squats, Rowing & DU's

BB Gymnastics
Clean
70
80
90
100
110x

100 felt great so jumped straight to 110kg, failed 5 attempt. Caught all 5 just kept losing it out of the hole. Heaviest i have been with my cleans for a while.

Conditioning
10 Minute Ascending Ladder Of:
1 Front Squat - 60kg
1 Pull Up
2 Front Squat - 60kg
2 Pull Ups
Etc...

138 Reps (11 + 6)

Unbroken all the way through to 11, then broke 8-3.

Rest 10 minutes

For time:
Row 2000m
3 ball slam on the 1st minute increasing by 3 each minute until 2k is finished or beaten by the clock.

630m + 23 reps

This was brutal, the clock beat me on the set of 24 ball slams.

Rest 10 minutes

Flight Simulator
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken double unders.

Must come to a complete stop before starting the next set, all sets must be unbroken.

7:21

One trip on the set of 45 on the way down.

Snatch work!

BB Gymanastics
1] 7x2 Snatch off High Blocks - Rest 60s
50, 55, 60, 62.5, 65, 67.5, 70

2a] 4x3 Drop Snatch - Rest 60s
60, 62.5x3

2b] 4x3 Snatch High Pulls - Rest 60s
70, 72.5x3

Conditioning
NOT for time.
Notes: This entire effort should be performed at approximately 80% effort. Do not redline, but do not be lazy.
5 Muscle-Ups
Row 100m
4 Muscle-Ups
Row 200m
3 Muscle-Ups
Row 300m
2 Muscle-Ups
Row 400m
1 Muscle-Up
Row 500m

Muscle ups unbroken
Row splits sub 1:50

Rest 2 hours (coached 2 classes)Strength
1a] 4X8 Weighted “Strict” GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor)

3x8 with red band assistance

1b] 4X3 BB TGU – heaviest possible, 3 each arm, rest 60 sec
20, 22.5

Holy shit these were hard!!

Outlaw 27/03/12

BB Gymnastics

1) Power Snatch + Snatch (full squat): 2X1 @ 70%, 2X1 @ 75%, 1X1 @ 80% – rest 75 sec.

Notes: These are single reps and DO NOT have to be touch and go. One rep would be 1 Power Snatch AND 1 Snatch.

52.5

57.5

60

2) Power Clean + Push Jerk: 3X1 @ 75%, 2X1 @ 80% – rest 75 sec.

81

86

Conditioning (2 parts)

Part 1-

4 rounds for reps and row times of:

ME UB HSPU

Row 500m

Rest 1:1

Notes: HSPU standard is hands on 45# plates with an Ab-Mat in the middle, kipping is allowed. Rest interval is based on total working set time. The time starts before the HSPU and the rest interval is total working time of HSPU and Row. Do not pace the row. Each round should be all out.

1 - 16/1:40

2 - 11/1:48 (fell off the wall)

3 - 14/1:50

4 - 10/1:47

Part 2-

Exactly 10 minutes after part 1 complete one set each of the following:

1) ME UB Perfectly Vertical KBS 24kg

56 Reps

2) ME UB Thrusters 52.5kg

12 Reps

3) ME HS Walk for distance (3 attempts)

10 Meters x 3

*Rest as needed between efforts.