28.08.2014 - Thorium Throwdown #3

10 minute window
42 burpee over box jumps - 24"
42 wall ball - 9kg
42 pull ups
AMRAP muscle ups

18 muscle ups (6:35) 

Paced the BBOJ to avoid gassing out, finished them at 2:47. Felt strong on the wall balls but broke 30-12 to save the shoulders for the muscle ups. Think i was a little to conservative on the pull ups as i wasn't sure how i would do going straight into muscle ups, broke them 15-12-9-6. Two sets of 15 and a 12 would have been better probably. 

20.06.2014 - AM Rowing + PM DE Lower

AM

1000m row @70%
90s rest
x4

Complete 

PM

A. 30" hurdle hips; 9x3
Complete

B. Back squat @31X1; 12x2@65%, EMOM
110kg - Comfortable

C. Hang power clean; 8x2@70%; EMOM
87.5kg - This is a really comfortable weight for me now.

+
20 minute AMRAP (Aerobic pace)
10 russian KB swings - 40kg
20m forwards sled drag - 80kg
10 wall balls - 9kg
20m backwards sled drag

8 rounds - Backwards sled drags smoked the quads!

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.

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

24.03.2014 - CrossFit Open 14.4.2

 

199/10:29 - Wanted 200 reps so bad!! 

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. 

18.03.2014 - Jumps, Squats and DWF Q3

A. Seated box jump; 5 minutes to build to max

Worked up to 53"

B. Paused front squat; 12 minutes to build to a heavy single - 3 second pause

60, 80, 100, 110, 120, 125 - Struggling with a bit of pain in my left knee cap.

EMOM x8

10 wallball - 9kg

5 burpees

Complete. Each round took between 33-35s 

EMOM x14

Even - 8 KB step ups -24kg/arm, 20"

Odd - 5 weighted chin up

Only did 6 minutes to save myself for Mary

Divided We Fall Qualifier 3

20 Minute Rolling Clock
Male athletes go first.
10 Minute AMRAP
Cindy
5 Pull-Ups
10 Press Ups
15 Squats
or
Mary:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Followed by females

Our team is Me, Lee Howe, Keziah Wright and Evie Hollis. 

Myself and Lee decided to go with Mary as it was double points. Kez and Evie went with Cindy.

Guys - 13+25 (805)
Chicks - 14+15 (435)

On a personal not i was really pleased with how my pull ups held up through the 10 minutes. I managed 6 rounds unbroken and then broke my final round 10+5.

AM AD Intervals + PM Training

AM

Airdyne 30:30 x16
5 minutes rest
x2
Did this as a partner workout with Kez, you go i go. We hit 317 cals in the first 16 intervals and 322 cals in the second 16 intervals. I had to have the seat lower than i'm used to which blew my quads up!

PM

EMOM x12
1 clean + 1 front squat @70% of FS
100kg 

Back rack static lunges,  3x8-12, 1 minute rest
80(12), 90(12), 100(12)

7 minute AMRAP
40 wall ball @9kg
40 burpees
30 wall ball
30 burpees
20 wall ball
20 burpee
10 wall ball
10 burpee
127 reps - Struggled with fatigue in my chest and shoulders from yesterdays push ups and muscle ups. No pop off the floor in the burpees and my shoulders were on fire from the get go with the wall balls.

Saturday and Sunday

Saturday

5 sets

15 wall ball @9kg to 10ft

5 power clean @100kg

20x10m shuttles

15 box jumps @24"

10 c2b pull ups

- 3 minutes rest

*change the order of exercises each round*

3:23 (as wrote), 

3:15 (pc, sh, bj, c2b, wb)

3:51 (sh, bj, c2b, wb, pc)

4:12 (bj, c2b, wb, pc, sh)

3:55 (c2b, wb, pc, sh, bj)

Hardest rounds were with the power cleans at the end.

Sunday

2 hour recovery walk

CGBP, Burpees, KB Swings & Wall Balls

Close Grip Bench Press @ 20X0, build to a max

- 60, 70, 80, 90, 95 PB, 100(x). Default PB, first time doing CGBP pretty pleased to get close to 100kg with no bench press since November.

+

10 round for time:

4 Burpees 

6 KB Swings - 32kg 

8 Wall Balls - 9kg

- 9:33. Burpees felt slow again, not sure what's going on with them. 

Catch up

Not posted in a while due to exams, so i will try to catch up with this post.

21st May

Hang Snatch - 2rm
40
50
60
70
75
80

Hang Clean & Jerk (2+1) - to max
60
70
80
90
100

Conditioning
3RFT:
10 L-pull ups
10 Back squat - 85kg
10 Box jumps
10 Wall balls - 9kg

9:20

22nd May

Helen
3RFT:
400m Run
21 KB swings - 24kg
12 Pull ups

9:15 All unbroken, really slow runs. Did this at 9pm after 12 hours revision in the libary

27th May

Pause Snatch - To max, then 90%x2x2
40
50
60
70
75
80
85
87.5x
87.5 PB
90 PB

81x2x2

Pause Clean & Jerk - To max, then 90%x2x2
60
70
80
90
100
110
120 PB
122.5xx

108x2x2

Back Squat - 5-5-5 (Ascending, heavy but not max)
Skipped due to knee pain

Conditioning
800m Run
10 Muscle ups
20 Power cleans - 60kg
1000m Row

10:32

28th May

10 minutes HS walk

Push Press - 3-3-3-3-3 (Heavy but not max)
70
75
80
85
90

Conditioning
AMRAP 12
2 Snatch - 80kg
30m Bear crawl

8+1

29th May

Power Snatch + Hang Snatch + 2 OHS - To max
40
50
60
65
70
75
80
82.5x

Power Clean + Hang Clean + Jerk + Jerk - To max
60
70
80
90
100
110
115x

1 1/4 Front Squat - 1RM
60
80
100
120
125 PB

Conditioning
For time:
10-9-8-7-6-5-4-3-2-1
Burpees
K2E
KB swings - 24kg

8:14

31st May

T&G Snatch - 80%x3x7 every 60s
76x3
70x5

T&G Clean - 80%x3x7 every 60s
100x7

Conditioning
DT
5RFT:
12 Deadlift - 70kg
9 Hang power clean - 70kg
6 Push jerk - 70kg

10:54

2000m Row - 7:13.8

1st June

Back Squat - 3-3-3 (Heavy but not max)
120
125
130
Held back on these due to the knee pain

Coditioning
For time:
1600m Run
15 Squat cleans - 80kg
5 Muscle ups
1200m Run
10 Squat cleans
10 Muscle ups
800m Run
5 Squat cleans
15 Muscle ups

29:10

Front Squats + Deadlift, Wallball & Muscle Up Triplet

Front Squat - 2rm
60
80
100
120
130
140 PB

142.5x1 PB

10kg increase on my 2rm which also tied my old 1rm

Conditioning
3RFT:
10 Deadlift - 140kg
50 Wall balls - 9kg/10ft
10 Muscle ups

18:44 PB

Friday and Saturday

Friday 10th May

Amanda
9-7-5:
Muscle ups
Squat snatch - 60kg

5:14 PB

Snatch - Immediatly following Amanda find max in 6 minutes
70
75
80
85
90x

Clean & Jerk - Heavy single
60
70
80
90
100
110
115
121 PB
122.5x (jerk)

Conditioning
For time:(14 minute time cap)
1200m Run
63 KB swings - 24kg
36 Pull ups

10:32

Saturday 11th May

AM

Overhead Squat - 3rm taken from the floor
60
70
80
85
90
92.5
98
102.5x(2)

All default PB's as it's the first time i've tried for a 3rm. I'm curious to see what my 1rm is now as it was 100kg prior to this session.

Conditioning
For time: (10 minute time cap)
12-9-6
C&J - 85kg
Box jumps -30"

6:01

PM

Front Squat - 10 minute AMRAP at 85%
27 reps, legs felt fine the front rack was the limiting factor.

Conditioning
3RFT:(15 minute time cap)
30m HS walk
60 Double unders
20 Wall balls - 9kg

13:32

Open WOD 13.3

Open WOD 13.3AMRAP 12
150 Wall balls - 9kg/10ft
90 Double unders
30 Muscle ups

260 - 7:57

That's a 12 rep improvement from last year, finished Karen in 6:52 and finished the double unders unbroken in 7:57

Sunday and Monday

Sunday

Snatch from blocks(above knee) 2-2-2-2-2
60
65
70
75x(1)
75

C&J from blocks(above knee) 2-2-2-2-2
80
90
95
100
105

Front Squat - 75%x3x3
105 done

Conditioning
5-4-3-2-1
Squat clean - 100kg
Paralette HSPU - 8"

7:29


Monday

Back Squat - 5rm
60
80
100
120
140 PB
150x(3) - 3rm PB

Conditioning
3 Rnds
Max squat snatches in 1 minute
Rest 90 seconds
Max muscle ups in 1 minute
Rest 90 seconds

10/9, 9/9, 8/7

21-15-9
Wall balls - 9kg
Burpees

4:09

Barbell Complexes

Re: Now this is the story all about how my life got flipped, turned upside down!

---

Snatch + Hang Snatch - 80%x1x15 every 60s
70kg, 2 misses on the hang snatches.

Clean + Hang Clean + Jerk + Jerk - 80%x1x15 every 90s
90kg, no misses.

Conditioning
AMRAP 10 min
5 Bar muscle ups
20 Wall balls - 9kg/10ft

5+19

All bar muscle ups unbroken, felt like i could have kept these unbroekn for another 3 or 4 rounds. 4 rounds of wall balls unbroken, 15-5 on the 5th round. Shoulders were the limiting factor.

Back at it

Split Jerk - heavier than 16/01/13
102.5kgx2x6

Conditioning
For time:
21-15-9
Hang power clean - 60kg
Wall balls - 9kg/10ft

5:13 Rxd

Felt good to be back at it after LTD. First 21 hang cleans unbroken then 5-5-5 and 5-4, all wall balls unbroken.

Midline
3 rounds not for time:
10 GHD sit ups
10 Back extensions