Power Cleans & Jackie

Power Clean

60
70
80
90
100 (current PB)
102.5 fx5

Two of the fails were due to slow elbows and the other 3 were caught but rode down into a squat. No PB today but it's there in the near future!

'Jackie'
Row 1000m
50 Thrusters - 20kg
30 Pull ups

7:30 Rxd PB (old PB 8:43)

I took the row at a comftable pace keeping the split to around 1:50/500m, which meant i finished the thousand meters in 3:45. I had a goal of 25 unbroken before i started the thrusters, once i reached 25 i still felt strong so carried on before the glute burn really set in at 35 and i put the bar down for a quick shake off and finished with 3 quick sets of 5. I reckon had i not done deadlifts the day before i could have knocked these out unbroken. The pull ups i broke 10-5 then 3's, all butterfly pull ups.

Gymnastics - 1.5 hours at Redcar Gymnastics Club

12/03/12

Back Squat

110x5x2

110x9

Upped the weight 5kg this week as i hit 16 reps last week.

Press

50x5x2

50x7

Conditioning

21-15-9

Deadlift - 80kg

Box jump - 24"

Ball slams - 9kg

4:07 Rxd

Everything unbroken, a little slow on the second round of box jumps though.

Last four days

Thursday

Rest Day

Friday

Front Squat

92x5x2

92x6

Ring Dip

20x5x2

20x6

Saturday

Open WOD 12.3

Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps - 24"
12 Push press - 52.5kg

9 Toes-to-bar

8 Rnds  + 20 Reps

10k Yorkshire Terrier Night Race

Sunday

Rest Day

Deadlift, Press + Half G.I Jane

Press
50x5
50x5
50x8

Deadlift
140x10

When i started crossfit 7 months ago my 1rm deadlift was 140kg, today i hit 140 for 10 reps. Who would have guessed crossfit works!

G.I Jane (Half)
50 Burpee Pull ups

3:42

OLY Work, CFT Class & Redcar Gymnastics Club

OLY Work:

Snatch - Heavy single

50

60

70

75

77.5 FFF

On the Minute Every Minute for 10min:

Power snatch at 60kg

This wasn't as hard as i expected, next time i will either go every 30 seconds or 2-3 reps touch and go each minute.

Conditioning:

For time:

Run 800m

3 rounds of -

15 Double unders

15 H/R push ups

15 Box jumps - 14"

Run 800m

10:02 Rxd

Still suffering with a cold which made the running hard, it's difficult to get enough oxygen in when you can't breath through your nose! Hand release push ups broken in the second and third round.

Gymnastics:

A small group of us made a short trip to Redcar Gymnastics Club to join in with their adult class. The class focused on flexibility and basic gymnastics, we were then free to have a play on the equipment. I concentrated on handstand walks and the bars working on my bar muscle ups. I managed a new PB handstand walk, making it ~10m before crashing to the floor in a heap. 

05.03.12 - Grey Skull

Back Squat
105x5
105x5
105 x 16

Weight Ring Dips
20x5
20x5
20x6

Struggling with the flu at the minute so called it a day after my strength.

Last couple of days

Friday 

Workout 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch - 35kg
30 Snatch - 62kg
30 Snatch - 75kg
Max Rep Snatch - 95kg

53 Reps

Team WOD
In Pairs
Run 800m (carrying a 10kg/20kg plate)
51 Air Squats
40 KB Swings
Run 600m
51 Ball Slams
40 Press ups
Run 400m
51 Static Lunges
40 Sit ups
Run 200m
51 Burpees

18.46 Rxd - Paired with Dave 'Hendel' Butterfield

Finisher- 50m partner relay Sled Pull - 50kg - 18 seconds

Saturday

Front Squat - heavy single
70
80
90
100
110

Squat Clean - touch and go triples
60
70
80
90

Conditioning
In a 10 minute window:
Run 400m
Then AMRAP
3 Pull ups
6 Push ups
9 Squats

17 Rnds + 5 Reps

All butterfly pull ups.