Strength
1) Back Squat: 1X6 @ 70%, 1X6 @ 80%, 1X3 @ 90%, 1X2 @ 95% – rest 2-3 min. between each set.

86, 98, 111, 117

2a) 4X8 Bent Over Row (supinated grip) – heaviest possible, rest 60 sec.

60, 60, 60, 60

2b) Front Squats: 1X5 @ 65%, 1X4 @ 75%, 1X4 @ 80%, 1X4 @ 80% – rest 75 sec.

68, 78, 83, 83

Conditioning

Angie
100 Pull ups
100 Push ups
100 Sit ups
100 Squats

17.10 Rxd

Great little race with Dave Butterfield, Dave was off the bar 10 reps before me and on to the push ups. I managed to catch him on the push ups and go into the situps ahead. I had completed 7 reps when he reached them, i could see he was cycling through them at a quicker rate than i was. We both stood up to start the squats at the same time, i could see him going at a steady pace so i tried to keep a 2-1 pace and went unbroken. This worked as i managed to open up a 20 second gap.

This just shows how much competition within a workout can push you on.

5 minute AMRAP of:
Weighted Muscle-Ups 20/10#

Notes: These should ALL be performed as singles. NO CONSECUTIVE REPS. Every one should be drop from the top, re-grip, turn-out, then go.

Ran out of time will catch up tomorrow

30.01.12 - Outlaw

BB Gymnastics
1a) 3X5 Clean High-Pulls – heaviest possible, rest 60 sec. VIDEO DEMO

Notes: Straps may be used. The goal is to get the barbell to the nipple line without a rebend of the knee.

60, 65, 70

First time doing these, could have went a little heavier i think.

1b) 3X5 Tall Cleans – heaviest possible, rest 60 sec. VIDEO DEMO

Notes: This WILL NOT be a heavy weight. The goal is with ZERO knee bend or hip angle change, to initiate vertical movement of the barbell with ankle extension, then rapidly pull under into the catch position

40, 50, 55

Again the same, first time doing these will go heavier next time.

Conditioning

Part 1)
8 minute AMRAP of:
8 Push Jerks - 70kg
8 Ring Dips
16 KB Snatches (8L/8R) - 24/16kg

            Notes: KB Snatches must be performed 8 reps on one arm, then 8 reps on they other. They may not be apportioned any other way. The finish position for the KB Snatch is with the bell completely locked out over the shoulder.

2 Rnds + 17 reps

scaled KB snatches to 16kg as it was the first time doing them. Push jerks 8, 3-3-2, 3-3-2.

Followed IMMEDIATELY by:
Part 2)
2 minute AMRAP of:
Double-Unders

100

For total reps of Part 1 plus 1 rep for every 5 Double-Unders of Part 2 (any reps shy of 5 do not count – 98 reps = 19).

81 + 20 = 101

Midline
1a) 3X15 UB Toes to Bar – rest 60 sec. (work on speed – time each round) - 22, 23, 24
1b) 3X10 GH Raise – rest 60 sec. -  Done

OLY lifts + Mary

BB Gymnastics
1) 3 attempts to establish a 1RM Snatch – rest as needed.
2) 3 attempts to establish a 1RM Clean & Jerk – rest as needed.

Notes: Take as long as you’d like to warm up for these lifts, but limit yourself to ONLY 3 legit attempts. You may use any style of each lift, but try to stick to a near USAW standard.

Snatches
40
50
60
65
68 f, f, f

Really dissapointed with snatches today, kept loosing the bar to the front. Dont think i was finishing the 2nd pull and bumping the bar forward off my legs.

Clean & Jerk
60
70
80
90
100 f, f*, f*

Dissapointed with this also, cleans felt nice and sharpe up to the 1st 100. Failed this clean becasue i pulled to early with my back (which is fried from yesterday). Other 2 fails were on the jerk.

Just one of those days i guess, not going to read in to it to much.

Conditioning
“Mary”
20 minute AMRAP of:
5 HSPU (Regionals standard)
10 Pistols (5L/5R)
15 Pullups

9 Rds + 18 reps

Aim was 10 rounds and i was on target to achive this until i tore my hand in round 5. Everyting unbroken up to this point, then i had to perform the pull ups on my finger tips of my right hand which made completing more than 6 at a time difficult.

The tear!

                           

CrossFit Brand X taking us through Mary

Strength + Deadlift/Box Jump/Run Met-Con

Strength
1) High-Bar Back Squat: 1X6 @ 65%, 1X6 @ 75%, 1X6 @ 80%, 1X6 @ 80% – rest 2-3 min. between each set.

80, 90, 98x2

2a) Bench Press: 2X5 @ 70%, 2X5 @ 80% of 20/01/12 3rm – rest 60 sec.

65x2, 74x2

2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 60 sec.

65, 71, 77x2

Conditioning
7 rounds of:
5 Deadlifts @ 315/225#
10 Over the Box Jumps 24/20″
Run 200m
*Rest 4 minutes.
For total working time.

Notes: Each round should be performed ALL OUT. If you have the space and the boxes, set up 5 of them like hurdles (in a straight line) and jump in succession down and back. After the last box jump sprint directly out to your 200m route.

Total time - 36.15
Time minus rest - 12.15 Rxd

First 3 rounds unbroken, deadlifts in singles after this. Deadlift, box jumps and runs are a brutal combination.

BB Gymnastics
20 minutes Snatch technique work.

Notes: Concentrate on bar path today. Make sure the bar just glances or slides off the pelvis as you pull past the pockets. It should not bounce off the pelvis (or thighs) and change the upward arc of the bar. A slight change of vertical trajectory is acceptable and necessary, but a greater deviation will slow bar speed and make the lifter have to jump forward to receive the bar.

Timing felt off at lower weights, performed a few hand power snatches and hang squat snatches.

Power snatches - upto 50kg

Squat snatch singles
60
65
67.5 f
67.5
70 f
70
71 PB

Conditioning
'Open WOD 11.1'
10 minute AMRAP of:
30 Double-Unders
15 Power Snatches 35kg

5 Rnds + 21 = 246 reps

Skill
10 minutes Handstand Walk technique work.

Filthy Fifty

Filthy Fifty

50 Box Jumps - 24"
50 Jumping Pull ups
50 Kettlebell Swings - 16kg
50 Walking Lunges
50 Knee to Elbows
50 Push Press - 20kg
50 Back Extensions
50 Wall Balls - 9kg
50 Burpees
50 Double Unders

19.32 Rxd

23/01/12

Strength

Back Squat

105x5x2
105x15

Ring Dips 3xME

15 PB
13
12

Conditioning
5 RFT:
5 Power cleans - 60kg
10 Pull ups
15 Kettle bell swings - 24kg
20 Double unders

9.57 Rxd

Pleased with todays training, i was feeling beat up and tired after the weekend before i started the met-con but as soon as the buzzer started i felt fresh.

Squats felt good could maybe have pushed for another rep or two but i didn't have a spotter so called it at 15.

Ring dips have been somewhat of a weakness for me so to get 3 rounds over 10 is great.

My aim during the conditioning was to go unbroken on everything apart from the pull ups as i knew my grip would give up on them. I started the power cleans touch and go for the first two sets then went to singles ditching from the rack position to save my grip. The first two rounds of pull ups were unbroken then broke in to 5, 3, 2 and 5,1,1,1,1,1 for the last set. All the kettle bell swings were unbroken, i used to struggle with kbs in the past but it was all mental; by setting small goals instead of looking at the big picture they become a hell of a lot easier. All double unders unbroken.

Below is a great article on breaking the mental barrier from the 2nd fittest man in the world Josh Bridges.

http://www.crossfitinvictus.com/must-read-posts/breaking-the-mental-barrier/