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.

16.08.2014 - AM MAP + PM Liting

AM

5 sets @80%
500m row
20 over the rower burpee
12 T2B
- rest 2 minutes -

3:13
3:29
3:41
3:54
3:54
Started out a little bit too fast, should have aimed to hit 3:40 every set. All T2B unbroken and comfortable.

PM

A. Over box jumps; 9x2@30"

B. Power clean cluster; 1.1.1 x 5sets; 10 second/3 minutes rest
90, 95, 100, 105, 110 


C. Bench press; 5-5-5-ME; 2-3 minutes rest
80x5x3, 80x10

D. Weighted ring dip; 3x6-8
10x8x3

E. Hammer curl; 3x12
12.5(12), 15(12), 15(12)

29.07.2014 - DE Upper

A. Skin the cat; 5x3
3x3 - These are still making me feel really sick!

B. Jerks; 5x3 - progressive
90, 95, 100, 105, 110 - Bringing the bar back to the front rack is the toughest part for me

C. CGBP; 3@70%; EMOM x9
74kg

+
5RFT
10m handstand walk
9 T2B
8 burpees
7 5" deficit HSPU

14:14 - 4/5 hs walk unbroken

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.

14.06.2014 - AM Lifting + PM Metcon

A. Backwards medball toss; 10x1@15kg

B. C&J; 80%x2x2, 85%x1x3, 80%x2
104, 110, 104 

C. Bench press; 5-5-5+@75%
11 @80kg

D. EMOM x16
Even - 2-3 weighted pull ups
Odd - 10 strict ring dips (slight pause at the top)

Dropped the strict ring dips down to 7 after 4 rounds.

5 sets at the same pace
30 cal row
10 power clean - 60kg
100 double unders
15 T2B
- 3 minute walk/rest

Feeling really fatigued so only did 3 sets

4:30, 4:25, 4:20 - UB cleans and T2B, double unders 50-50  

24.03.2014 - CrossFit Open 14.4.2

 

199/10:29 - Wanted 200 reps so bad!! 

22.03.2014 - PC+PJ & 5 min AMRAP

EMOM, power clean + push jerk, starting at 70kg increase 5kg every minute to max
110kg. Bop bop style up to 105kg. Reset after the PC before the PJ at 110kg.

5 minute AMRAP
5 gtoh - 80kg
10 over the box jumps - 24"
5 T2B

4+1 

21.03.2014 - 14.4

14 minute AMRAP
60 cal row
50 T2B
40 wall ball - 9kg/10ft
30 cleans - 61kg
20 muscle ups

196/11:01 - Pleased with my score but i'm going to go again on Monday as i had 10 no reps on the wall balls. 

19.03.2014 - AM Rowing + PM Training

AM

500m row @80%
90s rest
x6 (3 minutes rest between 3+4)

1:47-1:49 - Felt great, aim was to hold a 1:50/500m pace. 

PM

A. Push press, build to a heavy single
60, 70, 80, 90, 100x, 100

5 minute AMRAP (open pace)
3 STOH - 55kg
3 T2B
5 STOH
5 T2B
7 STOH
7 T2B
Etc ...

5 minutes rest

For time:
1000m row
100 double unders
50 thrusters - 45kg

13+1 - Unbroken through the 11's then 9+4. STOH are feeling a lot stronger now, just need to remember to breath through the sets.
+
8:13 - Subbed burpees for thrusters as the squat was giving me a lot of knee pain. Row was around 3:49 and unbroken double unders.

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.

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 

14/01/2014 - AM Conditioning + PM Training

AM

400m run @80%
21 KB swings @32kg
12 pHSPU 
- 8 minutes rest
400m row @80%
21 wallballs @9kg
12 strict ring dips
- 5:12/3:00. pHSPU's in 2's to 4" depth. Unbroken kb swings and wallballs. Ring dips 9-3

The gyms very quiet at 6am

PM

A. Hang power clean + power clean + push jerk x 6sets - rest 3 minutes (progressive but no misses)
- 70, 75, 80, 85, 87.5, 90. Should have started around 80kg, complex felt much sharper at and above this weight.

B1. Push press, 6-8 reps x 3 sets - 30s rest
- 50kgx12x3. Miss read the program thought it was 10-12 reps instead instead of 6-8. 

B2. Front rack lunge, 8-12 reps x 3 sets - 30s rest (Same weight for PP and lunge)
- 50kgx12x3. Would have been heavier had i read B1 correctly.

B3. T2B @5122, 6 reps x 3 sets - 30s rest
- Managed to stick to the tempo for the first set but after that i struggled.

C1. Weighted back extenstion, 8-10 reps x 3 sets - 30s rest
- 20kgx10x2, 25kgx10x1

C2. Tuck crunches, 25 reps x 3 sets - 2:00 rest
- Wow these fried my abs! First two sets unbroken, third set broke 15-10.

Thursday 24.10.13

Strength

A. Split jerk from rack, build to max.
- 100, 110, 120, 127.5 PB, 130 PB, 

B1. CGBP, 5 sets x 3 reps. 60s rest
- 80kg across, all comfortable.

B2. Single arm row, 5 sets x 10 reps/each arm. 60s rest
- 25kg 

Conditioning

For time: (15 minute time cap)
100 double unders
50 handstand push ups
40 T2B
30 axle bar STOH @72.5kg
90ft axle bar front rack lunge @72.5kg
- 17:55. I was in the first half of the lunges at the time cap which would have gave me a score of 15:02 at regionals. Felt like i was on target to complete it under the time cap when i got to the STOH but they crushed me and the time was gone before i knew it! 

Deadlifts, Front Squats & T2B

Strength

A. Deficit deadlift, build to max
- 140, 150, 160, 170, 180. Called it here before form went, was still feeling weak from Saturdays nights binge drinking!

B. AMRAP deadlift @120kg
- 25 reps, stopped as soon as i felt my form start to break down. Throwing in a deadlift AMRAP once a week now to try and improve my ability to handle deadlifts for volume, will increase by 5kg next week.

Conditioning

7 minute ladder
3 front squat @100kg
3 T2B
6 front squat
6 T2B
As high as possible
- 12+4, felt weak! Alcohol is the devils juice!! 

Accessory

D. 3 x 5-8 Glute ham raise 
- 3x8 @body weight, felt strong on these today will add load next time.

Manchester Games Debrief

Event 1
For time: (15 minute time cap)
300m open water swim
75 burpees
13:38 - 39th place

Pleased with how the swim went as I'm not the strongest swimmer using front crawl. Swam the first 100m using front crawl passing a few people who set off at a crazy pace. Got to the first buoy and lost my breathing rhythm after turning. Got in from the swim and felt really disorientated almost like I was drunk. The burpees were really slow!! Took the first 25 for the dizziness to wear off.

We then had to be at the arena for 12 o'clock for a briefing. This briefing didn't come until 5pm! Sat in the sun for 5 hours is not the best!

Event 2
2 minute max row for meters
1 minute rest
1 minute max pistols
1 minute rest
1 minute max double unders
1 minute rest
1 minute max snatch @ 60kg

Felt really lethargic trying to get warmed up for this after the 5 hour gap! The event was scored as a total of all reps which I felt was a bit naff since 1 pull on the row would equate to 10-15 points which in no way correlates to 10-15 snatches!
My plan going in was to keep my row split under 1:40/500m, hit the pistols hard, unbroken double unders and try and hold on to the snatches!
Row went better than I had planned, kept the split between 1:33 & 1:35 for a total of 638m, felt pretty good getting off the rower.
Pistols went as I expected/planned, kept moving through the full 1 minute with 2 no reps for not showing control at the top. Totalled 42 witching the 1 minute.
Unbroken for the full minute on the double unders for a total of 115 reps
I was aiming for 15 snatches before the event, once I got to the snatches and picked the bar up I knew this was not going to happen. I went t&g for 5 ditched it and planned for another set of 5 but my grip was shot. Went with 5 singles for a total of 10 snatches.

Total reps - 805 for a 6th place.

Another 2 hour wait for the final workout of day 1.

Event 3
For time (5 minute time cap)
21-15-9
DB thrusters - 17.5kg
Pull ups
4:02 - 39th place

All pull ups unbroken the DB thrusters are a different story! First 21 unbroken, the 15 6-5-4 and the 9 5-4. Really disappointed with this!

The field was cut from 60 to 30 after day 1, I finished out day 1 in 28th to scrap through.
Got back to the hotel for 10pm, had food and straight to bed. Slept really well but woke up with some major quad and glute doms.

Event 4
For time (10 minute cap)
10 front squat @ 70kg
10 box jump - 30"
10 stoh @ 70kg
10 T2B
30 front rack lunges @ 70kg
10 T2B
10 stoh
10 box jump
10 front squat
9:01 - 25th

First to the lunges in my heat in 1:30 unbroken though everything. Then I started the lunges and knew that it was going down hill from there, had to do the lunges in 5's my legs were like wet noodles by the time I got to the box jumps. Picked the bar up for the last set of front squats gritted my teeth and moved quick to finish them unbroken. I was broken after this event!

Event 5
For time (10 minute cap)
10 gtoh @ 60kg
10 c2b pull ups
10 gtoh @ 70kg
10 c2b pull ups
10 gtoh @ 80kg
10 c2b pull ups
7:02 - 21st

Wanted to go unbroken for the first 10 gtoh but only managed 5, started to get pulled around to much by the barbell. Struggled with the transition from overhead to ground. Unbroken through the c2b pull ups all butterfly. 70 & 80's all singles. This was probably the most fun workout of the weekend for me.

Overall pleased with a final position of 29th considering how underprepared i felt going in. My skills were up to speed but my engine was lacking.

OHS's & 2012 Games Chipper

Overhead Squat - 5rm
40
60
70
75
80

Default PB as i've never went for a 5rm before.

Conditioning
For time:
10 OHS - 70kg
10 Over box jumps - 24"
10 Thrusters - 60kg
10 Power cleans - 90kg
10 T2B
10 Burpee muscle ups
10 T2B
10 Power cleans - 90kg
10 Thrusters - 60kg
10 Over box jumps - 24"
10 OHS - 70kg

14:24

13.4

Open WOD 13.4
AMRAP 7:
3 C&J - 62kg
3 T2B
6 C&J
6 T2B
9 C&J
9 T2B
etc....

90

Rest 3 hours

Front Squat - Heavy
60
80
100
110
120
130
135 PB
137.5 PB
140 PB

Clean - Heavy
60
80
90
100
110
120
125
131xx

Another Back Squat PB Monday!

AM
Back Squat - 5rm
60
80
100
120
142.5 PB

Conditioning
AMRAP 10
10 Overhead squats - 40kg
10 T2B
10 KB swings - 24kg

5+13 - all movements unbroken but to long between transitions

Rest 10 minutes

3 rounds
1 min burpees to 20kg plate
1 min C&J - 70kg
1 min Calorie row
1 min rest

Rnd 1 - 18/6/17
Rnd 2 - 14/6/13
Rnd 3 - 14/7/16
PM

AMRAP 5
Strict HSPU

20 - Started with a set of 10 unbroken which i a PB, then i was into singles with a few fails.

EMOMx10
Skierg 100m

Push Press + Farmers Walk

Push Press - 1rm
60
70
80
90
95
101xxx
98

I should have hit 98kg first and then went for the PB attempt, a 6kg increase that close to your max is stupid.

Farmers Walk - As far as possible in 2 minutes, 80kg each hand
37m

Walked around 25m before i put them down, struggled to get the barbells balanced again.

Conditioning
AMRAP 15
12 SDHP - 42.5kg
10 Over box jumps - 24"
8 T2B

10+14

Last couple of days

Friday

Hang Power Snatch - Max
50
60
70
75
77.5xxx
77.5

Hang Power Clean - Max
70
80
90
100
105
110
115
117.5x

Front Squats - 85%x4x4
110kg

Conditioning
For time:
90 Wall balls - 9kg
70 KB snatches - 24kg
50 Over the box jumps - 24"
30 T2B
10 Muscle ups

15:24 Rxd

Saturday

Power Snatch - Max
60
70
75
77.5
80
83 PB
84x

Power Clean - Max
90
100
110
115
117x

Conditioning
Hell-in
For time:
Run 1200m
63 Kettlebell Swings – 55/35lb
36 Pull-ups
Run 800m
42 KB Swings
24 Pull-ups
Run 400m
21 KB Swings
12 Pull-ups
*Upon completion 90 seconds to establish max shoulder to overhead

22:22 + 110kg