Deadlifts, Push Press, Weighted Pull Ups & OH Walking Lunges

A. Deadlift cluster. 1.1.1 - build to a tough set, drop each rep
- 120, 140, 160, 170. Back rounded on the 3rd rep at 170kg so called it a day.

B1. Push press @20X0, 2-3 reps x 5 sets, 2 min rest
- 80(3), 85(3), 87.5(3), 90(3), 92.5(3)

B2. Weighted pronated grip pull ups @20X0, 2-3 reps x 5 sets, 2 min rest
- 10(3), 10(3), 10(3), 15(3), 15(3)

C. OH barbell walking lunges, 6/leg x 5 sets, 2 min rest
- 40(12), 50(12), 55(12), 55(12), 60(12)

The gyms a lonely place on a Sunday night

28/07/13

AM
Strict Press, 1rm
- 60, 62.5, 65(X), 65, 67.5(X). This is dissapointing, 5kg under my  already poor PB but should be expected with no direct strict press focus.

+
Weighted Supinated Pull up, 1rm
- 20, 25, 30, 35, 37.5

+
Weighted Dip, 1rm
- 15, 20, 25, 30, 35. These were supposed to be bar dips but we don't have any in the gym so went with the next best thing and used the rings.

+
AMRAP C2B pull ups x 1 set to complete failure
- 30, didn't make contact with the bar on the 31st rep.

PM
1,600m Run, all out.
- 6:07.31 PB, lower back and calf got really pumped up and tight during the 2nd 800m.

Heavy Thruster & Weighted Pull Up Couplet

Strict Press - 3rm
30
40
50
55
60 PB
62.5 PB

RDL - 3rm (keep form perfect)
60
70
90
100
110

Conditioning
15-12-9 for time:
Thrusters - 60kg
Weigted pull ups - 20kg

9:02 Rxd

Thrusters felt good, 10-5, 8-4 & 7-2. Pull ups were hard all 3's, 2's and singles, it was difficult to kip with a 20kg plate hanging from the belt.

Divided We Fall 2012

This past weekend i travelled to Swansea to compete as a member of CrossFit Teesside at the annual Divided We Fall Games, CFT travelled with two teams along with a large group of support. Teams consisted of 4 males and 2 females, the team had to decide the best way to utilise it’s members for each of the workouts to achieve the best result.

Day 1 involved four workouts of which i was involved in two.

WOD 1 (two males, one female)
8 minute AMRAP Burpee Pistols

92 Reps

WOD 3 (two males)
2 minute AMRAP Shoulder to Overhead - 70kg
52 Reps
20 seconds transition
2 minute AMRAP Weighted Pull Ups - 20kg
37 Reps
20 seconds transition
1 minute AMRAP Alternate Ball Toss
11 Reps

At the end of day 1 CFT team 1 were tied 17th and CFT team 2 were 44th, this meant that both teams would be progressing to day 2.

WOD 5 (two males, two females)
2 rounds for time:
80 Hang Squat Snatch – 135lb
60 Toes to Bar
4 DWF Gassers
30 minute time cap

1 Rnd + 91 reps

Unfortunately this was not good enough to keep us in the top 20 and progress to the next workout, we finished the day sat in 30th place with team 2 close behind finishing in 47th. To have two teams place in the top 50 from a box that is just over a year old is outstanding.

This was my first taste of competitive crossfit and it did not disappoint. Training for The London Throwdown starts now.

Rowing & Srength

Conditioning
5000m Row

19:45 PB

Strength
Weight pull up
20, 25, 30, 32.5, 35, 37.5 PB

Weighted ring dip
10, 15, 20, 25, 30, 35 PB

GH raises
BW 3x8

GHD sit ups
BW 3x10

Roly

Strength:
1) Back Squat: 1x10@60%, 1x8@70% , 1x6@75%, 1x4@80% - 2-3 minutes rest

78, 90, 97.5, 104

2a) Front Squat: 1x5@60% , 1x5@70% , 1x5@70% , 1x5@70% , 1x5@70% - 60 seconds rest

70, 80, 80, 80

2b) Weigthed pull ups - 4x5

10, 10, 10, 10

Conditioning
'Roly'


The words of Dave Moody.
“On Sat 4Th Feb 2012 after a 12 year battle my Dad (Roly) sadly lost his fight to Motor Neurone Disease (MND). MND is a progressive neurodegenerative disease that attacks upper and lower motor neurones which leads to weakness and wastage of muscles causing increased loss of mobility in the limbs and difficulty with speech swallowing and breathing.”

“So with the help of Lee and all at CrossFit Teesside I would like you all to join me in honouring his life with this Hero WOD.”

For time - wearing a 10kg vest:
Run 1200m
5 Rnds of
11 Burpees
42 Air Squats
Run 1200m

23:17 Rxd

Really tough wod, would have taken today as a rest day had it not been a wod with such a meaning behind it.
Lower back was spasming something rotten on the runs!!

Big shout out to Dave Moody who completed the wod 3 times today!!

Strength & Bodyweight WOD

Push Press

70x3x3

Weighted Pull Ups

10x5x3

WOD

5 rounds for time:

• 20 Double unders
• 15 H/R push ups
• 10 Knees to elbow
• 5 Burpees

9.21 Rxd

Really enjoyed this wod, had a good little race with Dave "Spencer Hendle" Butterfield.

1st round of du's was here there and everywere, the next 4 rounds were all unbroken which is a huge improvement. Rounds 1 and 2 of the H/R were unbroken the last 3 were broken into 3 sets of 5. All knees to elbows and burpees were unbroken.

After the wod i had a play on the rings, a couple of skin the cats and a little rig complex (strict muscle up, L-sit hold 5secs, inverted hang, skin the cat, L-hang hold 5secs)

Rosie Grace & Weighted Pull Ups

Rosie Grace

Run 200m
15 Power Cleans - 60kg
Then 14 Rounds of:

• 10 Over the bar Lateral jumps
• 11 Air Squats

Then
15 Power Cleans - 60kg
Run 200m

10.55 Rxd

This WOD was created to celebrate the birth of Rosie Grace, congratulations Chris and Caroline Parkes.

The last 200m run was tough with jelly legs!

Weighted Pull ups 1-1-1-1-1

15
20
22.5
25
27.5 PR

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.

6.17 PR

Knocked just under 5 minutes of my last attempt, the new RX rope helped i think.



Jackie/Press/Weighted Pull Ups

Jackie

1000m Row
50 Thrusters - 20kg
30 Pull Ups

9.29 Rxd

A little dissapointed with this time, i rowed a 3.30 1000m but rested to much on the thrusters i should have went for 2 sets of 20 and a set of 10.

I'd like to hit sub 8.00 on this in a couple of months keep the row where it is but do the thrusters in 2 sets of 25 and the pull ups in 3 sets of 10.

Row time/splits

Press

45x5x2
45x7

Not sure how much more i have in me till i start to fail the 3rd set and have to reset my percentage.

Weighted Pull Up 3x3

5kg
10kg
15kg