CF Style hit out
AMRAP in 18min:
15 box jumps @ 60cm
12 Shoulder to overhead @ 52kg
9 Toes to bar
*Aim is to better CF open score from earlier this year.
Notes:
Horrible effort, wasn't feeling it at all today, was pumped throughout week to beat previous score but on day was flat and felt out of puff, shoulder to overhead felt once again tough, and box jumps left me out of breath, was going at a slow pace which meant each round took an average of 4mins, although most rounds were unbroken pace was too slow, the mentality and drive wasn't there. Disappointing result.
Score:
6rds + 10 box jumps
Saturday 29 September 2012
Friday 28 September 2012
Friday 28th September - 2012
CP Based, FS/pull up intense + CP squat battery + UB push/UB push pull battery + CP density
A1.Front Squat @ 30x1, 4-5reps; rest 3min x 3
A2.WTD pull up @ 20x2, 4-5reps; rest 3min x 3
B.High Hang squat snatch, AMRAP 1-3 Ladders @ 50kg in 5min
C.Muscle Up cluster, 2.2.2 reps; rest 90sec x 5
D1.20 Unbroken wall ball shots @ 9-10kg; rest 1min x 3
D2.20 Unbroken pull ups; rest 1min x 3
Notes:
A1.90kg (20kg pull up), 100kg x 3 (25kg), 95kg (27.5kg), the front squats were a lil more tricky could've ans should've went higher on pull ups, did 5 reps of 27.5kg.
A2. 20kg, 25kg, 27.5kg
B. 4 rounds, was on course for 5 but tripped out and dropped bar before completing full ladder, so restarted that set.
C.Completed well, until last 2 reps were hand got torn, completed though
D1.Completed unbroken
D2.Completed unbroken
A1.Front Squat @ 30x1, 4-5reps; rest 3min x 3
A2.WTD pull up @ 20x2, 4-5reps; rest 3min x 3
B.High Hang squat snatch, AMRAP 1-3 Ladders @ 50kg in 5min
C.Muscle Up cluster, 2.2.2 reps; rest 90sec x 5
D1.20 Unbroken wall ball shots @ 9-10kg; rest 1min x 3
D2.20 Unbroken pull ups; rest 1min x 3
Notes:
A1.90kg (20kg pull up), 100kg x 3 (25kg), 95kg (27.5kg), the front squats were a lil more tricky could've ans should've went higher on pull ups, did 5 reps of 27.5kg.
A2. 20kg, 25kg, 27.5kg
B. 4 rounds, was on course for 5 but tripped out and dropped bar before completing full ladder, so restarted that set.
C.Completed well, until last 2 reps were hand got torn, completed though
D1.Completed unbroken
D2.Completed unbroken
Wednesday 26th September - 2012
O-Lift tech + Aerobic cruise intervals
A.Split jerk, starting @ 70% RM, 2 confident/fast reps; rest 1:30x8 - add 2-5kg on sets 2,4,6
B.Power clean >>TNG transition into >> push jerk, 1.1.1.1.1 reps with good rhythm @ 50-60kg; rest 1:30 x 3
+
1 Round every 2min for 10min @ easy - moderate:
Run 250m
12pull ups
+
Rest 5min
+
1 Round every 2min for 10min @ easy - moderate:
6 DB power snatch/arm @ 20kg
8 Wall Ball shots
35 single skips
Notes:
A.Started on 67.5kg, then 70kg, 72.5kg, 75kg, this felt good
B.55kg, 60kg, 60kg, also went smooth
+
All completed @ moderate effort, all unbroken
A.Split jerk, starting @ 70% RM, 2 confident/fast reps; rest 1:30x8 - add 2-5kg on sets 2,4,6
B.Power clean >>TNG transition into >> push jerk, 1.1.1.1.1 reps with good rhythm @ 50-60kg; rest 1:30 x 3
+
1 Round every 2min for 10min @ easy - moderate:
Run 250m
12pull ups
+
Rest 5min
+
1 Round every 2min for 10min @ easy - moderate:
6 DB power snatch/arm @ 20kg
8 Wall Ball shots
35 single skips
Notes:
A.Started on 67.5kg, then 70kg, 72.5kg, 75kg, this felt good
B.55kg, 60kg, 60kg, also went smooth
+
All completed @ moderate effort, all unbroken
Tuesday 25 September 2012
Tuesday 25th September - 2012
CP Based, LB bend/UB press HUT/speed + LB bend/UB press hyp + LB bend/press accessory
A1.Clean grip deadlift @ 40x0, 3 reps @ 66% RM; rest 1:30 x 4
A2.Close grip bench press @ 40x0, 3reps @ 66% RM; rest 1:30 x 4 - focus on snapping elbows @ top
B1.WTD back ext @ 10x0, 6.6.6 - drop set; rest 2min x 3 - heavier/harder than last week
B2.Slight incline DB bench press @ 20x0, 6.6.6 drop set; rest 2min x 3 - heavier/harder than last week
C.Sorenson hold, 40sec; rest 1min x 3
D.Side bridge, accumulate 2min
Notes:
A1.Completed @ 95kgs
A2.Completed @ 65kgs
B1.Completed all sets @ 25kg, 20kg, 15kgs
B2.Completed @ 28kg, 26kg, 24kg (last 2 sets on 24kg, 5 reps and 4 reps, left shoulder felt weak and pectoral as well)
C.Completed unbroken
D.side bridge with right forearm broken into 3 sets, side bridge on left forearm broken into 2 sets
Back after 3 days off training, good to be back!
A1.Clean grip deadlift @ 40x0, 3 reps @ 66% RM; rest 1:30 x 4
A2.Close grip bench press @ 40x0, 3reps @ 66% RM; rest 1:30 x 4 - focus on snapping elbows @ top
B1.WTD back ext @ 10x0, 6.6.6 - drop set; rest 2min x 3 - heavier/harder than last week
B2.Slight incline DB bench press @ 20x0, 6.6.6 drop set; rest 2min x 3 - heavier/harder than last week
C.Sorenson hold, 40sec; rest 1min x 3
D.Side bridge, accumulate 2min
Notes:
A1.Completed @ 95kgs
A2.Completed @ 65kgs
B1.Completed all sets @ 25kg, 20kg, 15kgs
B2.Completed @ 28kg, 26kg, 24kg (last 2 sets on 24kg, 5 reps and 4 reps, left shoulder felt weak and pectoral as well)
C.Completed unbroken
D.side bridge with right forearm broken into 3 sets, side bridge on left forearm broken into 2 sets
Back after 3 days off training, good to be back!
Tuesday 18 September 2012
Wednesday 19th September - 2012
Mobility + O-Lift tech + Aerobic power (low 02 exchange)
A.Behind neck split jerk, build to a confident but heavy single
B.TNG push jerk practice, 7reps with good rhythm @ 50-60kg; rest 90sec x 3
+
5min @ 75-80% aerobic effort:
10 Russian KBS @ 24kg
Run 50m
10 Air Squats
+
Rest 3min
+
5min @ 75-80% aerobic effort:
12 anchored sit ups
10 Box jumps @ 50cm
12 push press @ 25kg
+
5min @ 75-80% aerobic effort:
14 double unders
Row 10 strokes
20m Bear Crawl
Notes:
A.Built to 100kgs, this actually felt much easier can stick this all the time!
B.Done @ 50kg to focus on tech, still need a little bit more practice
+
A) 6 Rounds
B) 5rds + 12 + 2 Box jumps
C) 4rds
Aerobic felt okay, substituted the 50m run to shuttle run in the gym 5x10 metres
A.Behind neck split jerk, build to a confident but heavy single
B.TNG push jerk practice, 7reps with good rhythm @ 50-60kg; rest 90sec x 3
+
5min @ 75-80% aerobic effort:
10 Russian KBS @ 24kg
Run 50m
10 Air Squats
+
Rest 3min
+
5min @ 75-80% aerobic effort:
12 anchored sit ups
10 Box jumps @ 50cm
12 push press @ 25kg
+
5min @ 75-80% aerobic effort:
14 double unders
Row 10 strokes
20m Bear Crawl
Notes:
A.Built to 100kgs, this actually felt much easier can stick this all the time!
B.Done @ 50kg to focus on tech, still need a little bit more practice
+
A) 6 Rounds
B) 5rds + 12 + 2 Box jumps
C) 4rds
Aerobic felt okay, substituted the 50m run to shuttle run in the gym 5x10 metres
Tuesday 18th September - 2012
ALP2 - 3 x 3 (mixed)
15,10,5 @ 90-95%
42.5kg thruster
Burpees
+
Rest 12-15min
+
FT @ 90-95%
AMRAP (-3) ring dips - kipping
12 TNG Hang squat cleans @ 42.5kg
AMRAP (-2) ring dips - kipping
9 TNG Hang squat cleans @ 42.5kg
AMRAP (-1) rig dips - kipping
6 TNG Hang squat cleans @ 42.5kg
+
Rest 12-15min
+
3 Rounds @ 90-95%
Row 150m
AMRAP pull ups in 20sec
Notes:
Part (a) 2:50mins, broke the set of 10, thrusters are always a killer didn't feel as strong as before though!
Part (b) 4:02, broke the set of 9, AMRAP were as follows:
- 24 reps
- 10 reps
- 6 reps
Part (c) Pull ups: 15,12,10 reps
Was feeling the pinch on this session, wrecked!!
15,10,5 @ 90-95%
42.5kg thruster
Burpees
+
Rest 12-15min
+
FT @ 90-95%
AMRAP (-3) ring dips - kipping
12 TNG Hang squat cleans @ 42.5kg
AMRAP (-2) ring dips - kipping
9 TNG Hang squat cleans @ 42.5kg
AMRAP (-1) rig dips - kipping
6 TNG Hang squat cleans @ 42.5kg
+
Rest 12-15min
+
3 Rounds @ 90-95%
Row 150m
AMRAP pull ups in 20sec
Notes:
Part (a) 2:50mins, broke the set of 10, thrusters are always a killer didn't feel as strong as before though!
Part (b) 4:02, broke the set of 9, AMRAP were as follows:
- 24 reps
- 10 reps
- 6 reps
Part (c) Pull ups: 15,12,10 reps
Was feeling the pinch on this session, wrecked!!
Monday 17 September 2012
Monday 17th September - 2012
CP Based, LB bend/UB press HUT/speed + LB bend/UB press hyp + LB bend/press accessory
A1.Clean grip deadlift @ 40x0, 3reps @ 60% RM; rest 1:30x5
A2.Close grip bench press @ 40x0, 3reps @ 60% RM; rest 1:30x5 - focus on snapping elbows @ top
B1.WTD back ext @ 10x0, 6.6.6 - drop set; rest 2min x 3
B2.Slight incline DB bench press @ 20x0, 6.6.6 drop set; rest 2min x 3
C.Sorenson hold, 35sec; rest 1min x 3
D.Bear Crawl, 70m unbroken
Notes:
A1.Completed @ 90kg, felt stronger
A2.Completed @ 60kg, this also felt good
B1.20kg, 15kg, 10kg all on the GHD
B2.28,26,24kg, 26,24,22kg, 26,24,22kg
C.Completed felt better and stronger today
D.Also completed 7 laps of the gym floor
A1.Clean grip deadlift @ 40x0, 3reps @ 60% RM; rest 1:30x5
A2.Close grip bench press @ 40x0, 3reps @ 60% RM; rest 1:30x5 - focus on snapping elbows @ top
B1.WTD back ext @ 10x0, 6.6.6 - drop set; rest 2min x 3
B2.Slight incline DB bench press @ 20x0, 6.6.6 drop set; rest 2min x 3
C.Sorenson hold, 35sec; rest 1min x 3
D.Bear Crawl, 70m unbroken
Notes:
A1.Completed @ 90kg, felt stronger
A2.Completed @ 60kg, this also felt good
B1.20kg, 15kg, 10kg all on the GHD
B2.28,26,24kg, 26,24,22kg, 26,24,22kg
C.Completed felt better and stronger today
D.Also completed 7 laps of the gym floor
Saturday 15 September 2012
Saturday 15th September - 2012
O-Lift CJ tech + Snatch tech + CF style grinder/Aer tempo/CP aspectrs
Roll out lats and dynamically prep OH position before starting today
+
A.OHS, find your 1RM
B.30 Wall walks for time
+
FT: Run 3km
Notes:
A.90kg! happy with this, had 95!! can do it i know it!!
B.9:23mins, much better effort than the first time, was happy with this.
+
Did not complete 3km time trial, had to leave gym ASAP.
Roll out lats and dynamically prep OH position before starting today
+
A.OHS, find your 1RM
B.30 Wall walks for time
+
FT: Run 3km
Notes:
A.90kg! happy with this, had 95!! can do it i know it!!
B.9:23mins, much better effort than the first time, was happy with this.
+
Did not complete 3km time trial, had to leave gym ASAP.
Friday 14 September 2012
Friday 14th September - 2012
Squat/UBV pull extensive + squat volume + LB bending volume + UBH pull volume
A.Barbell split squat, rear foot elevated oin bench, front foot 3 foot paces from bench, find 6RM/leg
B.80 Pull ups for time, aim is to beat time from 2 weeks ago
C.Sorenson hold, AMSAP x 1 attempt
Notes:
A.70kg x 6 each leg, right food out in front feels weaker than when left is out in front, tried for 72.5kgs (4 reps left leg in front, 3 reps with right foot in front)
B.3.16min
C.1min 09seconds
A.Barbell split squat, rear foot elevated oin bench, front foot 3 foot paces from bench, find 6RM/leg
B.80 Pull ups for time, aim is to beat time from 2 weeks ago
C.Sorenson hold, AMSAP x 1 attempt
Notes:
A.70kg x 6 each leg, right food out in front feels weaker than when left is out in front, tried for 72.5kgs (4 reps left leg in front, 3 reps with right foot in front)
B.3.16min
C.1min 09seconds
Tuesday 11 September 2012
Wednesday 12th September - 2012
Mobility + O-lift tech + moderate aerobic scenario
Complete the following. No rest b/t phase 1-3:
#1. Power snatch, AMRAP in 10min @ 60kg
#2. Burpees, AMRAP sets of 8 in ten minutes
#3. Double unders, AMRAP in 10mins
#1. 40 Reps did the "Isabel" in 6:50, but slowed down after that, paced a little bit too much i think.
#2.141 Burpees in totals, so close to 18 rounds, 17.625 to be exact lol
#3. I may have miscounted, it was either 345 or 445, ill go with first result.
Total reps: 526 (345 DU's) or 626 (445)
Felt better today, slight stomach disturbance, not sure why, but felt better to train.
Complete the following. No rest b/t phase 1-3:
#1. Power snatch, AMRAP in 10min @ 60kg
#2. Burpees, AMRAP sets of 8 in ten minutes
#3. Double unders, AMRAP in 10mins
#1. 40 Reps did the "Isabel" in 6:50, but slowed down after that, paced a little bit too much i think.
#2.141 Burpees in totals, so close to 18 rounds, 17.625 to be exact lol
#3. I may have miscounted, it was either 345 or 445, ill go with first result.
Total reps: 526 (345 DU's) or 626 (445)
Felt better today, slight stomach disturbance, not sure why, but felt better to train.
Tuesday 11th September - 2012
ALPx3 (Mixed) + ALEx5 (single)
FT:
Row 500m @ d5
Rest 90sec on rower
Row 500m @ d5
* record times for each.
Not feelig well today, headache and slight nausea feeling all day, still gave it a crack, but horrible and felt horrible, mentally and physically
Row # 1: 1:40/500m
Row # 2: 1:50/500m (got cramp in right thigh, towards front of my leg, has been feeling a lil wrecked since the squats and then the Nancy workout.
Mentally wasn't on today, past two days have been like this, need to keep focused!
FT:
Row 500m @ d5
Rest 90sec on rower
Row 500m @ d5
* record times for each.
Not feelig well today, headache and slight nausea feeling all day, still gave it a crack, but horrible and felt horrible, mentally and physically
Row # 1: 1:40/500m
Row # 2: 1:50/500m (got cramp in right thigh, towards front of my leg, has been feeling a lil wrecked since the squats and then the Nancy workout.
Mentally wasn't on today, past two days have been like this, need to keep focused!
Sunday 9 September 2012
Monday 10th September - 2012
CP Based LB bend intensive + UB press extensive + LB bend/UB press volume
A.Power Clean, 1RM
B.Close grip bench press, 1RM @ 30x1
Notes:
A.Not on today, feeling super flat and a lil stressed, 5kgs below RM from before of 105kgs, built to 100kgs
B.Clean grip felt better didn't have a spotter, built to 100kgs also, maybe had 102.5kgs maybe
A.Power Clean, 1RM
B.Close grip bench press, 1RM @ 30x1
Notes:
A.Not on today, feeling super flat and a lil stressed, 5kgs below RM from before of 105kgs, built to 100kgs
B.Clean grip felt better didn't have a spotter, built to 100kgs also, maybe had 102.5kgs maybe
Saturday 8 September 2012
Saturday 8th September - 2012
O-Lift CJ tech + Snatch tech + CF style grinder/Aer tempo/CP aspects
Roll out lats and dynamically prep OH position before starting today
+
A.Split jerk, built to a 1RM
B.Snatch Balance, 1RM
C.5 rounds for time:
Run 400m
15 OHS @ 42.5kg
Notes:
A.built to 95kg, not really happy with this, got 100 but when tried getting feet together lost my balance 100kg getting under isn't too bad, want to give this a go again lol
B.82.5kg, happy with this, felt strong today, pleased with the effort.
C.Nancy i think this did it in 15.12, only set that was broken was the 4th set.
Roll out lats and dynamically prep OH position before starting today
+
A.Split jerk, built to a 1RM
B.Snatch Balance, 1RM
C.5 rounds for time:
Run 400m
15 OHS @ 42.5kg
Notes:
A.built to 95kg, not really happy with this, got 100 but when tried getting feet together lost my balance 100kg getting under isn't too bad, want to give this a go again lol
B.82.5kg, happy with this, felt strong today, pleased with the effort.
C.Nancy i think this did it in 15.12, only set that was broken was the 4th set.
Friday 7th September - 2012
Squat/UBV pull extensive + squat volume + LB bending volume + UBH pull volume
A.Bsq @ 20x1, 1RM
B. Hang squat clean @ 80kg, 1rep every 30sec for up to 20min
C.80 pull ups for time, aim is to beat last weeks time
Notes:
A.135kg, had 140kg but couldn't drive up enough, close by no cigar
B.completed, all unbroken tough though, i liked it though
C.could not completed, did all this after rushing to CFP spewing.
A.Bsq @ 20x1, 1RM
B. Hang squat clean @ 80kg, 1rep every 30sec for up to 20min
C.80 pull ups for time, aim is to beat last weeks time
Notes:
A.135kg, had 140kg but couldn't drive up enough, close by no cigar
B.completed, all unbroken tough though, i liked it though
C.could not completed, did all this after rushing to CFP spewing.
Wednesday 5 September 2012
Wednesday 5th September - 2012
Mobility + O-Lift tech + Moderate aerobic scenario
Dynamic mobility 10min - focus on mobility from previous
+
Build/warm up squat snatch to 60kg 10 times, resting 1-1:30 b/t each lift, aim is to get comfortable at this load keeping tech the same for each lift
+
Split jerk, short intensity wave:
1rep @60kg, 1rep @65kg, 1rep @70kg, 1rep @75kg
Strip it back and do 1rep @ 67.5kg, 1rep @ 72.5kg, 1rep @ 77.5kg, 1rep @ 82.5kg; rest 1-1:30 b/t each, aim is to feel natural speed carry over heavier loads
+
10min double unders, start easy effort >> build to 80-90% effort across the 7min
Notes:
Squat snatch form wasn't as clean as usual, dropped two I front trying to get under too quick, other than that was fine.
This felt good on split jerk, form felt stronger than before from in front, problem isn't weight overhead it's balance on dip.
Double under form was better and this was tough had to break a few times.
Dynamic mobility 10min - focus on mobility from previous
+
Build/warm up squat snatch to 60kg 10 times, resting 1-1:30 b/t each lift, aim is to get comfortable at this load keeping tech the same for each lift
+
Split jerk, short intensity wave:
1rep @60kg, 1rep @65kg, 1rep @70kg, 1rep @75kg
Strip it back and do 1rep @ 67.5kg, 1rep @ 72.5kg, 1rep @ 77.5kg, 1rep @ 82.5kg; rest 1-1:30 b/t each, aim is to feel natural speed carry over heavier loads
+
10min double unders, start easy effort >> build to 80-90% effort across the 7min
Notes:
Squat snatch form wasn't as clean as usual, dropped two I front trying to get under too quick, other than that was fine.
This felt good on split jerk, form felt stronger than before from in front, problem isn't weight overhead it's balance on dip.
Double under form was better and this was tough had to break a few times.
Tuesday 4 September 2012
Tuesday 4th September - 2012
ALP2 x 3 (mixed) + ALE1 x 5 (single)
3 sets @ 95-97% effort
10 Thrusters @ 47.5-52.5kg - choose weight that allows for power over grinder strength
15 Burpees
Rest 4min
+
Row 300m @ near all out effort
Rest 3min - not moving
Row 300m @ near all out effort
Rest 3min - walking
Row 300m @ near all out effort
Rest 3min - walking
Row 300m @ near all out effort
Notes:
Thrusters completed @ 47.5kg
0.49secs, 0.49secs, 0.48secs
Rows:
Set 1: 1:33/500m
Set 2: 1:35/500m
Set 3: 1:38/500m
Set 4: 1:37/500m
thruster form, could've been better i think, although my forearms are quite sore still from the pull ups in between where the bicep meets forearm, but felt good.
Rows were tougher, tried pushing through lactic build up.
3 sets @ 95-97% effort
10 Thrusters @ 47.5-52.5kg - choose weight that allows for power over grinder strength
15 Burpees
Rest 4min
+
Row 300m @ near all out effort
Rest 3min - not moving
Row 300m @ near all out effort
Rest 3min - walking
Row 300m @ near all out effort
Rest 3min - walking
Row 300m @ near all out effort
Notes:
Thrusters completed @ 47.5kg
0.49secs, 0.49secs, 0.48secs
Rows:
Set 1: 1:33/500m
Set 2: 1:35/500m
Set 3: 1:38/500m
Set 4: 1:37/500m
thruster form, could've been better i think, although my forearms are quite sore still from the pull ups in between where the bicep meets forearm, but felt good.
Rows were tougher, tried pushing through lactic build up.
Monday 3 September 2012
Monday 3rd September - 2012
CP based LB bend intensive + UB press extensive + LB bend/UB press volume
A.Speed dead lift, 55% RM, 3 reps @ 31x1; rest 55sec x 6
B.Normal grip bench press, 1RM @ 30x1
C.AMRAP in 20mins:
2 Muscle ups
4 Handstand push ups
8 KB swigs @ 2pd
Notes:
A.Completed @ 80kg
B.built too 100kgs
C.9 rounds + 2 Muscle ups
Was pleased with my Nate results as i searched previous workout for this which was done 3 months after i started crossfit in November 2011 which was scaled HSPU so it wasn't even at prescribed stimulus.
Previous result was 5 rounds + 1 HSPU
New Result: 9 rounds + 2 Muscle ups Rx'd
A.Speed dead lift, 55% RM, 3 reps @ 31x1; rest 55sec x 6
B.Normal grip bench press, 1RM @ 30x1
C.AMRAP in 20mins:
2 Muscle ups
4 Handstand push ups
8 KB swigs @ 2pd
Notes:
A.Completed @ 80kg
B.built too 100kgs
C.9 rounds + 2 Muscle ups
Was pleased with my Nate results as i searched previous workout for this which was done 3 months after i started crossfit in November 2011 which was scaled HSPU so it wasn't even at prescribed stimulus.
Previous result was 5 rounds + 1 HSPU
New Result: 9 rounds + 2 Muscle ups Rx'd
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