Wednesday 30th May - 2012

WOD

Five rounds for time of:

25 Push Press 35/25kg
50 Double Unders

Time: 10.00 Rx

Note to work on extending the push press from the hips

Tuesday 29th May - 2012

3 Sets @ 95-97% effort:
5 Hang Squat Snatch
15 Burpees AFAP
Rest 4min

+

3 Sets @ 93-95% effort:
Row 45sec
15 KBS @ 24-32kg
Walk rest 5min


A.Set 1: 1.00min @ 42.5kg, Set 2: 1.04min @ 42.5, Set 3: 1.09min @ 42.5


B.Set 1: 1.25min @ 24kg (1.35/500m), Set 2: 1.27min @ 24kg (1.37/500m), Set 3: 1.09min @ 24kg (1.39/500m)

Monday 28th May - 2012

A.Clean Grip Dead Lift @ 31x0, 3-4 reps; rest 3min x 5
B.Close Grip Bench Press, 5,3,3+; rest 3min
C1.BB good morning @ 2020, 9 reps @ 40kg; rest 2min x 3
C2.Rack Dips @ 30x1, 3-5 reps

Notes:

A.82.5kg x 5 sets
B.75kg (5reps), 77.5kg (3reps), 77.5 (4reps)
C1.Completed
C2.Set 1:5 reps, Set 2: 5 reps, Set 3: 5 reps

Above dead lifts at 55% 1rm.

Practicing some hip extension
 

Saturday 26th May - 2012

WOD

Three rounds for time of:

7 Deadlifts 110/80kg
7 Muscle-ups
150m Farmers Carry 32/24kg

 Time : 15:01 Rx


Muscle ups the limiter, first round all unbroken, 2nd round 4 & 3, 3rd round toughest, all other movements unbroken.







10min @ 80% effort:
20 Anchored sit ups
12 Wall Ball Shots
12 Step down box jumps at 60cm 

+

Row 10min as: 50sec easy + 10 sec hard

Notes:

Part one not completed, shoulders feeling real tight from muscle ups and all HSPU upper body sore as well as lats.

Row Done; kept sprints at bout 1:32

Friday 25th May - 2012

A.OHS @ 2020, 50% effort, 5 reps; rest 2minx3
B.Muscle Snatch Cluster, 1.1.1.1.1; rest 3minx3
C1.3 EROM HSPU C2B, each set tough; rest 2:30 x 4
C2.12-15 Unbroken C2B chin ups; rest 2:30 x 4
D.Double Arm OH KB walking lunge, 16 steps; rest 90sec x 3


Notes:

A.40Kg x 3 sets
B.30kg x 3 sets (primarily focus on technique here, was shooting too early from low thigh)
C1.Set 1: (20kg plates), Set 2: (20kg plates), Set 3: (20+5kg plates), Set 4: (20+5kg plates)
C2.3 sets unbroken, last set broken, tried closer grip cant seem to get a smooth kip
D.5kg plate overhead (shoulder flexibility seems to be an issue, notice extension in my bank).

Wenesday 23rd May - 2012

WOD

As many rounds as possible in 15 min of:
Row 250m
10 Thrusters 42.5/30kg
10 Burpee Box Jumps 24/20″

Rounds: 4 complete rounds + row 250 + 7 Thrusters

Tuesday 22nd May - 2012

3 Sets @ 95-97% effort:
3 Tough Hang power cleans and jerks
7 Clapping push ups
10 TNG Box jumps @ 60cm
Rest 4min


+

3 Sets @ 93-95% effort
Row 40sec
15 KBS @ 24-32kg
Walk rest 5min


Notes:

A.58secs (65kgs), 49secs (67.5), 54secs (70kgs)

B.1:20 secs (1:41/500m), 1:20secs (1:39/500m), 1:21 (1:36/500m)

All felt pretty good, couldn't get anybody to film me.

Monday 21st May - 2012

A.Clean Grip Deadlift @ 31x0, (55% 1Rm), 4-5 reps; rest 3min x 5
B.Normal Grip Bench Press; 5,5,3+ rest 3min
C1.BB Good Morning @2020, 12 reps @30kgs; rest 2min x 3
C2.Rack Dips @30x1, 5-8 reps; rest 2min x 3


Notes:

A.82.5kgs x 5
B.75kgs, 75kgs, 80kgs x 4 reps
C1.Completed
C2.Had to substitute rack dips to Ring dips (recently removed racks from power tower to have a lil space). 
Still kept same tempo with ring dips, 8,7,7

Saturday 19th May - 2012

Active Recovery/Flow

10-15 Dynamic Mobility

+

10-15min Easy Run/Row

+

10-15mi Static Mobility


Notes: Completed row at an average of 2:03 per 500m

Friday 18th May - 2012

Find 1RM Hang muscle snatch.


Notes: 45kg (good form no bend at knees)

Wednesday 16th May - 2012

WOD

“Diane”

21-15-9 reps for time of:
100/70kg Deadlift
Handstand push-ups

Time: 16:18!! (most of HSPU strict, for some reason my HSPU are just hopeless, burn out quickly on them, considering ppl are doing this in 1.35 i feel embarrassed posting this up haha)

Tuesday 15th May - 2012

3 Sets @95% - 97%
5 Thrusters @50%
15 Burpees AFAP
Walk rest 5min


+

 3 Sets @93% - 95%
Row 35 sec
15 KBS @ 24kg - 32kg
Walk Rest 5min


A.0.49secs, 0.55secs, 58secs
B.1:18secs (1:45 Stroke), 1:19secs (1:43 Stroke), 1:15secs (1:43 Stroke)

Notes: have to work on mobilizing hip as they feel quite tight, not enough mobility, otherwise felt good, got heart rate up quick, got to learn how to breathe correctly.

Monday 14th May - 2012

A.Clean Grip DL @ 31x0 (focus on hip speed), 3 Reps @55% of 1RM; rest 1min x 6
B.Wider Grip bench press, 5,5,5+; rest 3min
C1.BB good morning @ 2020, 15 reps@20kg; rest 2min x 3
C2.Ring Dips @ 30x0, AMRAP (-2); rest 2min x 3


Notes:

A.82.5 x 6, back felt okay as lighter weight
B.72.5kg, 75kg, 75kg + 3 extra reps
C1. Completed (helped soreness)
C2.10, 8, 5 all strict

Saturday 12th May - 2012

WOD

Five rounds for time of:
9 Pull-ups
9 Sumo Deadlift High-pulls 42.5/30kg
9 Burpees
9 Power Snatches 42.5/30kg

Notes: scaled version with KB SDHP, back still feeling sore, in fact whole body was flat. 

Time: 16:55

Friday 11th May - 2012

A.Hang muscle snatch, 1RM
B.50 x 40kg OHS, few sets as possible, for time

C. 5sets:

AMRAP unbroken HSPU (strict)

AMRAP pull ups (kipping)

5 Tough Front Squats, add load per set

Rest 4min

Notes: did not complete back felt quite sore from dead lifting. 

Wednesday 9th May - 2012

WOD

Three rounds for time of:
Row 500m
10 Deadlifts 120/80kg
2 Rope Climbs

Time: 15:43 rx 

(first time lifting 120 in a wod had to break down into 5 & 5 each set, legs were sore from row test day before felt flat)

Tuesday 8th May - 2012

Tuesday Lactate Tester;

FT: Row 500m
Rest EXACTLY 90sec on rower
FT: Row 500m


Notes: 1.37.4 (beat previous PB), 1.45.3 (was feeling wrecked as per video below)

Monday 7th May - 2012

A.Clean grip Dead lift cluster 1,1,1,1,1; rest 5min x 3
B.Strict ring dips, AMRAP; rest 3min x 3
C.AMRAP KBS@24kg i 4mins
D.KB Strict press 5,5,5+*/arm; rest 1min bt arms (AMRAP Last set)
E.Strict knees to elbows, AMRAP x 1 set only.


A.120kg, 120kg, 130kg (should've started on 130, form felt correct and strong)
B.15,12,10 (pull up tower is shaky)
C.75 swings (previous 63)
D.20kg, 20kg, 20kg + 9 (right arm), 4(left arm, lightest kettlebell 20kgs)
E.20 strict (not sore but right shoulder was clicking loud, no pain)

Saturday 5th May - 2012

WOD

Fran
21-15-9
Thrusters 95lbs
Pull ups

Time: 4:50

Done whilst on Crossfit level one trainers course

N.B Aerobic flow session not completed as body feeling sore and not fully recovered.

Friday 4th May - 2012

A.Hang muscle snatch @ 50% effort, 5 reps, hold start position for 3 secs; rest 90sec x 3
B.OHS @ 33x1, 3-4 reps moderate loads, focus on tempo; rest 3min x 3
C.AMRAP HSPU; rest 2min x 3

+

3-4 sets:
20 Unbroken pullups
Row 35secs 90-93%
Walk rest 5min


A.35kg (5reps), 40kg (5reps), 40kg (5reps slight dip)
B.45kg (4reps), 45kg (3reps), 50kg (3reps)
C.9, 5, 5 really need to learn how to kip properly these were all strict.

+

Set 1: 1:19secs, Set 2: 1:19, Set 3: 1:23, Set 4: 1:19secs, all unbroken were getting tough with the wider grip pull ups though.

Wednesday 2nd May - 2012

WOD
As many rounds as possible in 15 mins of:

60/40kg Thruster 1,2,3,4,5…
15 Kettlebell Swings 24/16kg on each round

Rounds: DNF did 5 rounds and back was feeling very sore, decided to not risk it and sit rest of it out, 5 round was done around 8mins or so, deadlifts may have contributed probably should've rested.

Above video from yesterdays session: 1st May - 2012

3 tough hang squat clean & jerk 

6 Burpees

Run Sprint 80m

rest 4:25min

Tuesday 1st May - 2012

A.Clean grip DL 50x0, 3,3,2; rest 3min x 5
(same load for stes of 3, add load per set for set of 2)
B.Close grip bench press @ 30x1, find new RM

+

4 sets @ 93-95%
3 Tough hang squat clean and jerk
6 Burpees
Run sprint 80m
Rest 4:25mins


Notes:
A.1st set:110kg (3), 110kg (3), 112.5 (2),2nd set: 112.5kg (3), 112.5kg (3), 115kg (2)
3rd set: 115kg (3), 115kg (3), 117.5 (2), 4th set: 115kg (3), 115kg (3), 120kg (2)
5th set: 117.5kg (3), 117.5kg (3), 122.5kg (2)
B: 92.5Kg (previous was like 80kg for one)

+  

Hang Squat Clean & Jerk all done @ 60kg

1st set: 1:17secs, 2nd set: 1:13kg, 3rd set: 1:19secs, 4th set: 1:14secs

Monday 30th April - 2012

Took the day off, was feeling a lil under the weather. Rested up.