12.03.2014 - BS, Thrusters, STOH, BJ's, Burpee MU's

AM

A. Back squat 5-5-5; 2 minutes rest
120, 130, 135. Weight felt heavy this morning.

B. Every 30s for 8 minutes, 1 squat clean thruster @75kg
Complete - Felt good.

PM

AMRAP 5 minutes (open pace)
12 STOH - 55kg
15 box jumps - 24"

3 minutes rest

AMRAP 4 minutes
burpee muscle up (rings 6" above reach)

4+8 - Unbroken for 3 rounds then 7+5 for the 4th round. Push jerked all STOH.
+
20 reps

Handstand walk to headstand to handstand walk skill work
Managed to get a few hs walk to headstand or headstand to hs walk but couldn't link it together. Fun playing around with new skills though.

Strict HSPU linear progression week 3

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.

Monday & Tuesday

Monday 16.09.13

Squat snatch, 1 rep @80kg per minute for 10 minutes
+
30 squat clean @102kg (10:33 last time)
- 9:16 PB
+
20 x 40 sec AD @75%/20 sec AD @50%
- Wow this was tough on the quads after the squat cleans. Wasn't sure on my percentages, think i set off way too fast, was around 450-475 watts for the first 2-3 efforts. This quickly dropped to sitting at around 350 watts for the 75%. 7.5 total miles, 414 calories and 288 average watts 

Tuesday 17.09.13

10RFT:
500m row
15 burpees
- 30:03. Quicker transitions to achive the goal of sub 30. Average split was 1:55/500m.

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. 

Back Squat PB & 2013 Regional Event 7

Back Squat - Heavy single, if it feels good go for max
60x5
80x5
100x3
110
120
130
140
150
160
167 PB
170 PB 2kg over double body weight and 10kg off my goal for 2013

Conditioning
2013 Regional Event 7
4RFT: (10 minute time cap)
2 Rope climbs - 15ft
100ft Sprint
4 Squat cleans - 102.5kg
100ft Sprint

7:01

Paused Snatches & Cleans

Paused Snatch 3-3-3-2-2-2-1-1-1-1 (2 second pause at knee)
40
50
60
62.5
65
67.5
70
72.5
77.5

Paused Clean 3-3-3-2-2-2-1-1-1-1 (2 second pause at knee)
60
70
80
82.5
85
87.5
90
92.5
95
97.5

Conditioning
5 Rounds for time:
Row 750m
10 Squat cleans - 60kg
10 HSPU

28:38 Rxd

Row times were 2:47, 2:56, 3:30, 3:02, 3:05.

Friday and Saturday

Friday 14th

Snatch - 3-3-2-2-1-1, from low blocks
60
65
70
75
77.5
80 PB

PB from low blocks.

Clean & Jerk - 3-3-2-2-1-1, from low blocks
80
85
90
95
100
100

Front Squat - 3-3-3-3-3
80
100
110
115
120 PB

Conditioning
Track Triplet
3 RFT:
8 Split snatch - 52.5kg
7 Bar muscle ups
400m Run

10:58 Rxd


Saturday 16th

Conditioning
Baz
AMRAP 30 minutes
30 Double unders
8 Squat cleans - 70kg
11 Hand release push ups

11+32 Rxd PB

PB by 3 rounds, 20kg and double unders.

Front Squats, Squat Cleans & Burpees

Strength

Front Squats
60x5
80x5
100
110 (current PB)
115 PB
120 F

Squat Cleans
80
100
107.5 PB
110 FF

Caught 110kg twice just couldnt get out of the hole, need to get that front squat up!

Conditioning

50 burpees for time: 2:11 PB (old pb 3:01)

Squat Clean & Push Up Elizabeth

Squat Clean

85
90
95
100
105 PR
107.5 f f

Had 107.5 racked in the bottom twice, couldnt get out of the hole on the 1st attempt and got half way up with the 2nd attempt. Need to bring the front squat up i think.

Push Up Elizabeth

21-15-9
Squat Clean - 60kg
Hand release push ups

8.20 Rxd

8 unbroken squat cleans then singles. My quads were really tired from running yesterday i think.