AM
A) 3set by 5 back squat @ 164.6kg
* all sets done with OK form, a few boarder line reps but last set naied them all. 1-2 breaths between reps. Was getting hard. Had 4min break per set.
B) 3 sets by 5 strict press @ 75.6kg
*all sets fine and felt easy.
C) Conditioning was HARD AS!
2min timer for max reps. 3mins rest between each set. scored by max shoulder to overhead with log @ 75kg
1st set 80m prowler on a 40m shuttle at 80kg on prowler. Took 1.12 for prowler and only got 3 presses.
2nd set took a whole 2mins for just the prowler. No presses.
3rd set. ditched the prowler all together and sprinted 100m out and back for a total of 200m and got 9 shoulder to over head.
4th set. As above with 11 shoulder to overhead. Nearly spewed it is about 1000 degrees
PM will be YOKE
Monday, 31 December 2012
Monday 31st DEC 2012
Piss poor post for the last of the year. Start fresh tomorrow.
Deadlifts 10@ 200, 8 @ 220, 6 @ 240, 4 @ 250, 2 @ 260kg
Banded bench sets of 7 @ 95kg (5, 7, 10, 12kg DB's attached to each side of a 15kg axle.
Power clean with log and dip couplet 5's @ 105, 109, 112.5kg
Followed by a whole heap of gay as photography
Deadlifts 10@ 200, 8 @ 220, 6 @ 240, 4 @ 250, 2 @ 260kg
Banded bench sets of 7 @ 95kg (5, 7, 10, 12kg DB's attached to each side of a 15kg axle.
Power clean with log and dip couplet 5's @ 105, 109, 112.5kg
Followed by a whole heap of gay as photography
Thursday, 27 December 2012
Friday 28th Dec 2012
Early session after a shit night sleep and getting it done before a massive drive in a huge amount of traffic back to QLD.
Pre WOD nothing. Just BCAAs.
A) 5 sets of 3 reps log clean @ 102kg
* up 2kg from last week. Felt good for 5am
B) 12min AMRAP
30 steps overhead plate lunge@20kg
10 ball slams @ 20kg
5 rounds 20 steps.
Post WOD whole steamed sweet potato, 3 boiled eggs, bacon
Snack boiled eggs and coffee.
Now driving squeezing captain of crush squeezers. It's killing my life.
Pre WOD nothing. Just BCAAs.
A) 5 sets of 3 reps log clean @ 102kg
* up 2kg from last week. Felt good for 5am
B) 12min AMRAP
30 steps overhead plate lunge@20kg
10 ball slams @ 20kg
5 rounds 20 steps.
Post WOD whole steamed sweet potato, 3 boiled eggs, bacon
Snack boiled eggs and coffee.
Now driving squeezing captain of crush squeezers. It's killing my life.
Wednesday, 26 December 2012
Thursday 27th Dec 2012
Pre training bacon and eggs, water and amino acids
AM training
A) 3 by 5 back squat @162.5kg
* felt good. Rested 3-4mins between sets. Got harder towards the end.
B) 3 by 5 bench @ 127.5kg
* again felt good. Same rest as above. Set 3 was tough and bum came off the seat a little.
C) 50m right hand farmers/50m left hand farmers @ 60kg into max strict pull ups/2 sec pause at the top.
5,4,5
Post training sweet potato, egg amino acids.
Lunch takeaway chicken kebab on a plate. No bread. Hand full of macadamias.
Pre training few pieces of bacon
PM training
A) 4 sets glute ham raise @ 2.5kg
15,15,15,16
*up 1.25kg from last week and also got out all reps. Last week got two of 15 and 2 of 10
B) 4 sets of 15 reps log bicep curls @ 39.5kg
* up 1.25kg from last week
C) 4 sets of 15reps single a KB press @ 26.5kg
* all sets done and 1.25kg heavier than last week.
Post and dinner braza Brazilian BBQ
AM training
A) 3 by 5 back squat @162.5kg
* felt good. Rested 3-4mins between sets. Got harder towards the end.
B) 3 by 5 bench @ 127.5kg
* again felt good. Same rest as above. Set 3 was tough and bum came off the seat a little.
C) 50m right hand farmers/50m left hand farmers @ 60kg into max strict pull ups/2 sec pause at the top.
5,4,5
Post training sweet potato, egg amino acids.
Lunch takeaway chicken kebab on a plate. No bread. Hand full of macadamias.
Pre training few pieces of bacon
PM training
A) 4 sets glute ham raise @ 2.5kg
15,15,15,16
*up 1.25kg from last week and also got out all reps. Last week got two of 15 and 2 of 10
B) 4 sets of 15 reps log bicep curls @ 39.5kg
* up 1.25kg from last week
C) 4 sets of 15reps single a KB press @ 26.5kg
* all sets done and 1.25kg heavier than last week.
Post and dinner braza Brazilian BBQ
Tuesday, 25 December 2012
Wednesday 26th Dec 2012
A) 5 sets max distance farmers. Smooth handles, 10m runway with 180 degree turn each end @90kg each hand.
40,40 + turn, 40 + hold, 40, 40
B) 3 by max toes to bar strict
* more for grip work than anything.
10,10,9
C) prone hold 1.20 on and 10 sec rest.
Done. Bit of a challenge.
Diet
Breakfast 2-300gm bacon 8 eggs
Post training 1 sweet potato 2 boiled eggs
Lunch 2-300gm bacon 6 eggs, ham and turkey from Christmas
Snack frozen berries
Dinner 2-300gm bacon 4 eggs.
* got sick of the Christmas food and need to finish off some food for fridge space.
40,40 + turn, 40 + hold, 40, 40
B) 3 by max toes to bar strict
* more for grip work than anything.
10,10,9
C) prone hold 1.20 on and 10 sec rest.
Done. Bit of a challenge.
Diet
Breakfast 2-300gm bacon 8 eggs
Post training 1 sweet potato 2 boiled eggs
Lunch 2-300gm bacon 6 eggs, ham and turkey from Christmas
Snack frozen berries
Dinner 2-300gm bacon 4 eggs.
* got sick of the Christmas food and need to finish off some food for fridge space.
Monday, 24 December 2012
Tuesday 25th Dec 2012
A) 5 deadlifts @ 240kg
* felt pretty good but the single @ 240kg in warm up felt HEAVY. Got 3 touch and go and 2 back resets on the last 2 reps
B) 7 sets of
3 log deadlift
3 log clean
* no regrip and 6 reps to a set.
Pretty good and happy with this for where I am
Sets were
87,97,102,104.5, 106, 107.5, 109.5kg
C) 3 sets max reps GHR @ 11.3kg
8,5,4
D) 3 sets max rep strict pull ups
8,5,9 ( shoulder retraction pull ups)
E) 100 band good mornings
* done with heavy band. 5min 11 broken in sets of 55 and 45 Reps.
* felt pretty good but the single @ 240kg in warm up felt HEAVY. Got 3 touch and go and 2 back resets on the last 2 reps
B) 7 sets of
3 log deadlift
3 log clean
* no regrip and 6 reps to a set.
Pretty good and happy with this for where I am
Sets were
87,97,102,104.5, 106, 107.5, 109.5kg
C) 3 sets max reps GHR @ 11.3kg
8,5,4
D) 3 sets max rep strict pull ups
8,5,9 ( shoulder retraction pull ups)
E) 100 band good mornings
* done with heavy band. 5min 11 broken in sets of 55 and 45 Reps.
Monday 24th Dec 2012
AM
A) 3 by 5 back squat @ 160kg
* done. Felt tough on set two. Only rested 2mins before starting it. Miss timed the rest but a good hit out
B) 3 by 5 press @ 74.6kg.
*felt a little tired from just 3 sets of squats. Got easier as the sets went on!
C) 7 Sets of a 20m agility shuttle.
* untimed it raced Steve. Drew two, won two and lost 3!!
PM
A) 5 sets of 80m yoke @ 240kg
All sets between 1.15 and 1.18minutes.
B) 4 sets of 15 skull crushes @ 20kg DB's plus a fraction
* got them all out but sets 3 and 4 were hard!!!
C) 3mins max band tricep ext
* no idea, lost count but hammered arms.
D) 4 sets 15 side bends @ 40kg
* easy and will increase weight next week by a lot.
A) 3 by 5 back squat @ 160kg
* done. Felt tough on set two. Only rested 2mins before starting it. Miss timed the rest but a good hit out
B) 3 by 5 press @ 74.6kg.
*felt a little tired from just 3 sets of squats. Got easier as the sets went on!
C) 7 Sets of a 20m agility shuttle.
* untimed it raced Steve. Drew two, won two and lost 3!!
PM
A) 5 sets of 80m yoke @ 240kg
All sets between 1.15 and 1.18minutes.
B) 4 sets of 15 skull crushes @ 20kg DB's plus a fraction
* got them all out but sets 3 and 4 were hard!!!
C) 3mins max band tricep ext
* no idea, lost count but hammered arms.
D) 4 sets 15 side bends @ 40kg
* easy and will increase weight next week by a lot.
Friday, 21 December 2012
Saturday 22nd Dec 2012
1000m stone carry at 65kg. Every drop 3 tire flip @200kg
Breaks 160, 80,80,100,100,100,100,100,100,60
3 by 5 log strict press 72kg
Breaks 160, 80,80,100,100,100,100,100,100,60
3 by 5 log strict press 72kg
Friday 21st Dec 2012
AM
A) 5 by 3 log clean a 100kg
B) 4 by 80m prowler @110kg with 4min rest.
30,31,47,38sec
A) 5 by 3 log clean a 100kg
B) 4 by 80m prowler @110kg with 4min rest.
30,31,47,38sec
Thursday, 20 December 2012
Thursday 20th DEC 2012
AM
A) 3 by 5 back squat @ 157.5kg
B) 7 sets with 3mins break HSPU and 15 hollow rocks.
got 2 sets of 5 then the rest were 4's
PM
A) 4 sets of 15 single arm KB press @ 25.25kg (24kg bell with 1.25 strapped to it.
B) 4 sets of 15 DB skull crushes @ 20+kg DB
C) 4 sets of 15 glute ham raise @ 1.25kg
got 2 sets of 15 and 2 sets of 10
D) 10 sets of pinch grip 15kg smooth plates
60, 54, 37, 40, 40 then down hill
A) 3 by 5 back squat @ 157.5kg
B) 7 sets with 3mins break HSPU and 15 hollow rocks.
got 2 sets of 5 then the rest were 4's
PM
A) 4 sets of 15 single arm KB press @ 25.25kg (24kg bell with 1.25 strapped to it.
B) 4 sets of 15 DB skull crushes @ 20+kg DB
C) 4 sets of 15 glute ham raise @ 1.25kg
got 2 sets of 15 and 2 sets of 10
D) 10 sets of pinch grip 15kg smooth plates
60, 54, 37, 40, 40 then down hill
Monday, 17 December 2012
Tuesday 18th DEC 2012
AM
A) deadlift by 5 reps @ 235kg
B) log muscle clean into push press ladder
1+1, 2+2, 3+3, 4+4 etc till fail. rest 5mins repeat by 3.
@ 80kg 5+1, 4+3, 5+2
PM
A) 5 sets max distance farmers at 85kg a hand 10m 180 turns. 54,50,50,50,40m
B) 4 sets max GHR @ 11.3kg 10,8,7,5
C) single arm KB strict press 24kg
16 reps a set an arm
D) log curls 4 sets 15 reps 38.25kgs
A) deadlift by 5 reps @ 235kg
B) log muscle clean into push press ladder
1+1, 2+2, 3+3, 4+4 etc till fail. rest 5mins repeat by 3.
@ 80kg 5+1, 4+3, 5+2
PM
A) 5 sets max distance farmers at 85kg a hand 10m 180 turns. 54,50,50,50,40m
B) 4 sets max GHR @ 11.3kg 10,8,7,5
C) single arm KB strict press 24kg
16 reps a set an arm
D) log curls 4 sets 15 reps 38.25kgs
Monday 17th Dec 2012
AM
A) 3 by 5 back squat @ 155kg
B) 10-1
Bench @ 105kg
Supine ring pulls +20kg
14min 10
PM
A) 5 by 90m yoke @ 220kg
All about 1.15. Done in 18m lots with 180 turn
B) 4 by 15 tricep ext with 20kg DB's + a bit
C) 3min AMRAP band triceps.
A) 3 by 5 back squat @ 155kg
B) 10-1
Bench @ 105kg
Supine ring pulls +20kg
14min 10
PM
A) 5 by 90m yoke @ 220kg
All about 1.15. Done in 18m lots with 180 turn
B) 4 by 15 tricep ext with 20kg DB's + a bit
C) 3min AMRAP band triceps.
Saturday, 15 December 2012
Saturday 15th DEC 2012
AM
A)3 by 5 strict press with log 70kg
B) 10min amrap ladder
20m with turn famers carry
10 double unders...20 double unders............ 30 double unders etc
up to 70 double unders
A)3 by 5 strict press with log 70kg
B) 10min amrap ladder
20m with turn famers carry
10 double unders...20 double unders............ 30 double unders etc
up to 70 double unders
Thursday, 13 December 2012
Friday 14th DEC 2012
AM
A) 5 by 3 clean high pulls @ 92.5kg
B) EMOM 10mins 40m prowler @ 100kg
C) 50 banded good mornings
PM
A) 10 sets rest as needed plate pinch walks. 15kg, smooth sides out. 10m turn around course
40,37,41,40,40,27,28,30,26,27
B) 5 sets, 30 sec rest
20ghd sits/1min plank
A) 5 by 3 clean high pulls @ 92.5kg
B) EMOM 10mins 40m prowler @ 100kg
C) 50 banded good mornings
PM
A) 10 sets rest as needed plate pinch walks. 15kg, smooth sides out. 10m turn around course
40,37,41,40,40,27,28,30,26,27
B) 5 sets, 30 sec rest
20ghd sits/1min plank
Thursday 13th DEC 2012
AM
A) 3rm box jump with 2 by 10kg DB's -92cm
B) 3 by 5 bench @ 125kg
C) 5 sets with 4min rest
2 back squat @ 160kg
5 box jump @ 92cm
PM
A) Single arm strict press @ 24kg KB
15, 15, 16, 16
B) 4 x 15 Glute ham raise
C) 4 x 15 tricep ext 20kg DB's
A) 3rm box jump with 2 by 10kg DB's -92cm
B) 3 by 5 bench @ 125kg
C) 5 sets with 4min rest
2 back squat @ 160kg
5 box jump @ 92cm
PM
A) Single arm strict press @ 24kg KB
15, 15, 16, 16
B) 4 x 15 Glute ham raise
C) 4 x 15 tricep ext 20kg DB's
Monday, 10 December 2012
Tuesday 11th DEC 2012
AM
A) 5 rep deadlift @ 230kg
B) 7 sets of max strict pull up ad 10 hollow rocks
1. 11,
2. 9,
3. 9,
4. 9,
5. 9,
6. 10,
7. 10,
total 67
C) 100 ball slams for time @ 20kg 4.16
D) 4 x AMRAP GHR @ 10kg 8, 6, 6, 5,
PM
5xmax effort farmers walks with slip grips. 80kg per hand
10m shuttles with turn
40,40,50,50,40
4x15 bicep log curls 37kg
A) 5 rep deadlift @ 230kg
B) 7 sets of max strict pull up ad 10 hollow rocks
1. 11,
2. 9,
3. 9,
4. 9,
5. 9,
6. 10,
7. 10,
total 67
C) 100 ball slams for time @ 20kg 4.16
D) 4 x AMRAP GHR @ 10kg 8, 6, 6, 5,
PM
5xmax effort farmers walks with slip grips. 80kg per hand
10m shuttles with turn
40,40,50,50,40
4x15 bicep log curls 37kg
Monday 11th DEC 2012
AM
A) 3 x 5 back squat @ 152.5kg
B) 3 x 5 press @ 73.6
C)EMOM 10mins, 150kg prowler sprint for 40m
D) 100 ab roll outs-10.59
PM
A)5 x 100m yoke carry @ 200kg
B) 4 x 15 skull crushes @ 41kg
C) 3min continual tri band ext.
A) 3 x 5 back squat @ 152.5kg
B) 3 x 5 press @ 73.6
C)EMOM 10mins, 150kg prowler sprint for 40m
D) 100 ab roll outs-10.59
PM
A)5 x 100m yoke carry @ 200kg
B) 4 x 15 skull crushes @ 41kg
C) 3min continual tri band ext.
Tuesday, 25 September 2012
CrossFit programming
Tuesday 27th Sept 2012
http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com
AM
10min /100 overhead toss with 20kg slam ball
5min sled drag forward at 60kg
10min walk with 60kg sandbag on one shoulder/alt shoulders every minute
PM
5min upper body sled pull/push
5min AMRAP
DB strict press AMRAP
+
Supine ring pulls AMRAP
10mins Sandbag walk again
10mins sled (5mins backwards/5min backwards with ankles)
10mins alternating 1min/1min GHR and empty bar goodmornings
3 sets of 5 110kg stone over 1.5m yoke
http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com
AM
10min /100 overhead toss with 20kg slam ball
5min sled drag forward at 60kg
10min walk with 60kg sandbag on one shoulder/alt shoulders every minute
PM
5min upper body sled pull/push
5min AMRAP
DB strict press AMRAP
+
Supine ring pulls AMRAP
10mins Sandbag walk again
10mins sled (5mins backwards/5min backwards with ankles)
10mins alternating 1min/1min GHR and empty bar goodmornings
3 sets of 5 110kg stone over 1.5m yoke
CrossFit in Castle Hill
MONDAY 24th SEPT 2012
5 sled power walk forward/ 5 walk backwards @80kg,
5 sets of 10 each alternating sets GHD sit up and GHD back ext both @10kg,
1 RM below parallel box squat 192.5kg,
4 rounds for work AMRAP glute ham raise 10kg,
AMRAP farmers shrug 107kg each hand,
10 each leg sand bag step ups (50-60kg),
5 sets of 2 low yoke squat to stand 290kg
PM session
AMRAP ball slams 5min
AMRAP band good mornings 5mins
AMRAP band pull downs 5mins
AMRAP 5mins single arm band rows
3 sets 20m hand over hand rope prowler pull
5 sets of back hard circles power walk at 100kg
10 sets with 30sec rest fast FAST sled power strides 20m @100kg
Then
AMRAP 15min
10 wall ball
40m sled SPRINT 80kg
10 toes to bar
5 sled power walk forward/ 5 walk backwards @80kg,
5 sets of 10 each alternating sets GHD sit up and GHD back ext both @10kg,
1 RM below parallel box squat 192.5kg,
4 rounds for work AMRAP glute ham raise 10kg,
AMRAP farmers shrug 107kg each hand,
10 each leg sand bag step ups (50-60kg),
5 sets of 2 low yoke squat to stand 290kg
PM session
AMRAP ball slams 5min
AMRAP band good mornings 5mins
AMRAP band pull downs 5mins
AMRAP 5mins single arm band rows
3 sets 20m hand over hand rope prowler pull
5 sets of back hard circles power walk at 100kg
10 sets with 30sec rest fast FAST sled power strides 20m @100kg
Then
AMRAP 15min
10 wall ball
40m sled SPRINT 80kg
10 toes to bar
Thursday, 20 September 2012
CrossFit remote programming, CrossFit Castle Hill
Thursday 20th Sept 2012
http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com
AM session which was LATE am
Deadlift
3 @ 80%- 217kg
3 @ 85%- 231kg
3 @ 90% + - 251kg
Strict press with strongman log
3 @ 77kg
3 @ 79.5kg
3 @ 81kg
3 @ 85kg
3 @ 87Kg
Yoke every min on min 10m at 300kg
Every 30sec for 8min (16 reps) 50m sprint at 100%
45sec max effort sled drag walk @ 100kg with 2min 30 rest
*This session was pretty grueling. The Yoke was disgusting, the sprints were more disgusting. Average heart rate for sprints was 178 BPM including rest even the final sled drags average was 165bpm on efforts. I would love to have seen my HR on the yoke.
PM session done for shits and giggles more of just a general GPP session and to work the muscle through a range. Was not too taxing but got a sweat up
5 rounds not timed but continual work
60m sled walk @ 50kg
5 stone all the way over the shoulder @ 80kg (like the games medball clean over shoulder)
100m 60kg sandbag run up hill
*good session, got what I wanted out of it and had a stretch afterwards.
BIG DAY
http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com
AM session which was LATE am
Deadlift
3 @ 80%- 217kg
3 @ 85%- 231kg
3 @ 90% + - 251kg
Strict press with strongman log
3 @ 77kg
3 @ 79.5kg
3 @ 81kg
3 @ 85kg
3 @ 87Kg
Yoke every min on min 10m at 300kg
Every 30sec for 8min (16 reps) 50m sprint at 100%
45sec max effort sled drag walk @ 100kg with 2min 30 rest
*This session was pretty grueling. The Yoke was disgusting, the sprints were more disgusting. Average heart rate for sprints was 178 BPM including rest even the final sled drags average was 165bpm on efforts. I would love to have seen my HR on the yoke.
PM session done for shits and giggles more of just a general GPP session and to work the muscle through a range. Was not too taxing but got a sweat up
5 rounds not timed but continual work
60m sled walk @ 50kg
5 stone all the way over the shoulder @ 80kg (like the games medball clean over shoulder)
100m 60kg sandbag run up hill
*good session, got what I wanted out of it and had a stretch afterwards.
BIG DAY
Tuesday, 18 September 2012
Crossfit in the hills
Wednesday 19th Sept 2012
http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com
A) Front Squat
As hands are fucked had to use the cross over body builder style which was almost a gay experience
5@70
5@85
4@87.5
4 x 4 @95
B) GHD sit ups
3x12@20kg
C)15min AMRAP
5 DB Snatch @50kg
45m farmers walk 50kg DB each hand
*next round change hands
8 rounds + 2 snatch
http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com
A) Front Squat
As hands are fucked had to use the cross over body builder style which was almost a gay experience
5@70
5@85
4@87.5
4 x 4 @95
B) GHD sit ups
3x12@20kg
C)15min AMRAP
5 DB Snatch @50kg
45m farmers walk 50kg DB each hand
*next round change hands
8 rounds + 2 snatch
Friday, 14 September 2012
Crossfit Gold Coast
Friday PM 14th Sept 2012
http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com
PM
7 sets 1:1 recovery about 2min and effort
30sec calorie upper body airdyne (avg 15cals)
3 modified stone to shoulder to overhead 67kg
10m upper body backward shoulder sled drag
5 sets no rest
10 rotational ball slams against wall left then right (20 total)
10 banded tricep push downs
10 slam ball sit ups to wall
http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com
PM
7 sets 1:1 recovery about 2min and effort
30sec calorie upper body airdyne (avg 15cals)
3 modified stone to shoulder to overhead 67kg
10m upper body backward shoulder sled drag
5 sets no rest
10 rotational ball slams against wall left then right (20 total)
10 banded tricep push downs
10 slam ball sit ups to wall
Strength and conditioning gyms in western Sydney
Friday AM 14th Sept 2012
http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com
AM
A) 5 x 3 clean high pulls 110kg
B) 3 x AMRAP strict pull ups 12,11, 9
C) AMRAP 8mins
5 strict pull ups
10 depth push ups
5 back squat 90kg
7 rounds
http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com
AM
A) 5 x 3 clean high pulls 110kg
B) 3 x AMRAP strict pull ups 12,11, 9
C) AMRAP 8mins
5 strict pull ups
10 depth push ups
5 back squat 90kg
7 rounds
Tuesday, 11 September 2012
CrossFit in Castle Hill
Tuesdsy 11th Sept 2012
http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com
Back squat 3x5 @ 147kg
Strict press 3x5 @ 72.5kg
10 sets with 2min rest
2 front squat 102kg
5 box jumps 36"
http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com
Back squat 3x5 @ 147kg
Strict press 3x5 @ 72.5kg
10 sets with 2min rest
2 front squat 102kg
5 box jumps 36"
Sunday, 9 September 2012
Strength and conditioning gyms in western Sydney
Sunday 9th Sept 2012
http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com
Sled drag Sunday
7 trips fowards, 7 trips backwards with 30kg for 30 m
Straps/handles around ankles
4 trips forwards, 4 trips backwards with 30sec rest between each at 60kg walking FAST
http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com
Sled drag Sunday
7 trips fowards, 7 trips backwards with 30kg for 30 m
Straps/handles around ankles
4 trips forwards, 4 trips backwards with 30sec rest between each at 60kg walking FAST
Crossfit in the hills
Saturday 8th Sept 2012
http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com
yoke walk for 2 sets of 20m @330kg
Farmers for 2 sets of 20m 100kg and 110kg each hand
10min airdyne shit house
242cals
Give 100% or don't bother trying
http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com
yoke walk for 2 sets of 20m @330kg
Farmers for 2 sets of 20m 100kg and 110kg each hand
10min airdyne shit house
242cals
Give 100% or don't bother trying
Friday, 7 September 2012
CrossFit in Castle Hill
Friday 7th SEPT 2012
http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com
AM
Speed back squat 8 x 3 @ 60% 30sec rest @ 115kg
Clean high pulls 5 x 3 @ 125kg
GHR x 10
superset
banded kettlebell swings @32kg x 10
by 4 sets, 1min rest between sets
BB walking lunge 20m @80kg
superset
20m backwwards sled drag @ 100kg
PM
3 x 7min amrap with buy ins of double unders, 1km rows and rope climbs
finished with overhead keg toss for about 3 sets of 4 lifts each set
http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com
AM
Speed back squat 8 x 3 @ 60% 30sec rest @ 115kg
Clean high pulls 5 x 3 @ 125kg
GHR x 10
superset
banded kettlebell swings @32kg x 10
by 4 sets, 1min rest between sets
BB walking lunge 20m @80kg
superset
20m backwwards sled drag @ 100kg
PM
3 x 7min amrap with buy ins of double unders, 1km rows and rope climbs
finished with overhead keg toss for about 3 sets of 4 lifts each set
Wednesday, 5 September 2012
CrossFit in castle Hill
Thursday 6th Sept 2012
http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com
AM
2rm front squat 131.5kg
Max reps @75% -7
5rm bench 131.5kg
Max reps @95%-5
Max reps @90%-7
3 sets max DB bent row @50kg DB
Pretty much 11's across each hand
6 sets rest as needed
Max rep plyo push up
20m short shuttle
1.30,6.00
2. 27, 6.01
3. 28, 5.87
4. 29, 5.88
5. 25, 5.95
6. 34, 5.74
PM
Is RAW
http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com
AM
2rm front squat 131.5kg
Max reps @75% -7
5rm bench 131.5kg
Max reps @95%-5
Max reps @90%-7
3 sets max DB bent row @50kg DB
Pretty much 11's across each hand
6 sets rest as needed
Max rep plyo push up
20m short shuttle
1.30,6.00
2. 27, 6.01
3. 28, 5.87
4. 29, 5.88
5. 25, 5.95
6. 34, 5.74
PM
Is RAW
Tuesday, 4 September 2012
CrossFit Gold Coast-RAW- CrossFit training programs
Tuesday 4th Sept 2012
http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com
Probably the hardest day I've had since that last 30sec by 4 AMRAP WOD last week!!! I seriously feel gooooone, had a splitting headache and felt my pulse in my ears for 20mins after the pm session
AM
3RM rack pull 280kg.
Got 1@290kg
3 sets of 20 supine ring rows with false grip
3rm box jump 109cm (pissy)
AMRAP 8mins
Log clean and press 5 reps @70kg
Ring dips 5 reps
7 rounds
Stones over 1.3m Yoke
110kg a few times
Lapped the 147kg but no successful lifts
PM
This was the pain
5 sets of 2min AMRAPs of 30sec duration. FML
58,65,63,62,59
This was hell
http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com
Probably the hardest day I've had since that last 30sec by 4 AMRAP WOD last week!!! I seriously feel gooooone, had a splitting headache and felt my pulse in my ears for 20mins after the pm session
AM
3RM rack pull 280kg.
Got 1@290kg
3 sets of 20 supine ring rows with false grip
3rm box jump 109cm (pissy)
AMRAP 8mins
Log clean and press 5 reps @70kg
Ring dips 5 reps
7 rounds
Stones over 1.3m Yoke
110kg a few times
Lapped the 147kg but no successful lifts
PM
This was the pain
5 sets of 2min AMRAPs of 30sec duration. FML
58,65,63,62,59
This was hell
Sunday, 2 September 2012
CrossFit in Castle Hill - CrossFit programming
Monday 3rd Sept 2012
http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com
Bench heavy single for the day 144kg
Max bench at 100kg 14, 13.5 then 10
Max was 14 reps
10 sets with 2min rest
3 squats @80%- 152kg
25m sprint
Then
4 sets 12m yoke at 330kg
PM
Snatch triples at 55kg
Then
EMOM
Hang power cleans
Hspu
Then
Log clean and press to 100kg
http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com
Bench heavy single for the day 144kg
Max bench at 100kg 14, 13.5 then 10
Max was 14 reps
10 sets with 2min rest
3 squats @80%- 152kg
25m sprint
Then
4 sets 12m yoke at 330kg
PM
Snatch triples at 55kg
Then
EMOM
Hang power cleans
Hspu
Then
Log clean and press to 100kg
Boot camps in Castle Hill- Personal trainers at Robina
Sunday 2nd Sept 2012
http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com
5 by 50m sprints walk back recovery (45ssec)\
slight up hill, on road, self timed
7.58, 7.57, 7.44, 7.76, 7.58
5 rounds for time
5 hang power snatch 60kg
20 double unders
3.56
http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com
5 by 50m sprints walk back recovery (45ssec)\
slight up hill, on road, self timed
7.58, 7.57, 7.44, 7.76, 7.58
5 rounds for time
5 hang power snatch 60kg
20 double unders
3.56
Saturday, 1 September 2012
Crossfit Gold Coast-CrossFit Castle Hill
Saturday 1st Sept 2012
http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com
This is for yesterday and today as it is a double post. I was a slack arse yesterday and forgot!!!
Yesterday the 31st
AM
3 by 10min AMRAPs with 1 min rest between each AMRAP.
Row, hspu, T2b 5 rounds and hspu
Du, box jump, ring dip 11 rounds
Farmers bear crawl pull ups run 5 rounds
Late AM
3RM weighted pull up 23.5kg
EMOM 15mins
2 power cleans+ 10 double unders
Started at 100kg finished at 120kg
Today 1st Sept
Strongman qualifiers. Did bare minimum to pass and qualify
Yoke 280kg 10sec for 15m
Log 85kg
Deadlift 200kg
Farmers 95kg for 25m
Noon
4 by 400m with 2min rest aiming for same pace
1.30, 1.29, 1.29, 1.31
3 metcons in increasing intensity
DB g2o
Burpee box
Row
4.55, 4.01, 3.23
PM
Tabata sledge lowest 12 strikes
Tabata burpees lowest 8
Tabata sledge lowest 12 strikes
http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com
This is for yesterday and today as it is a double post. I was a slack arse yesterday and forgot!!!
Yesterday the 31st
AM
3 by 10min AMRAPs with 1 min rest between each AMRAP.
Row, hspu, T2b 5 rounds and hspu
Du, box jump, ring dip 11 rounds
Farmers bear crawl pull ups run 5 rounds
Late AM
3RM weighted pull up 23.5kg
EMOM 15mins
2 power cleans+ 10 double unders
Started at 100kg finished at 120kg
Today 1st Sept
Strongman qualifiers. Did bare minimum to pass and qualify
Yoke 280kg 10sec for 15m
Log 85kg
Deadlift 200kg
Farmers 95kg for 25m
Noon
4 by 400m with 2min rest aiming for same pace
1.30, 1.29, 1.29, 1.31
3 metcons in increasing intensity
DB g2o
Burpee box
Row
4.55, 4.01, 3.23
PM
Tabata sledge lowest 12 strikes
Tabata burpees lowest 8
Tabata sledge lowest 12 strikes
Thursday, 30 August 2012
CrossFit in Castle Hill - strength and conditioning gyms in western Sydney
Thursday 29th August 2012
http://rebuildingredbull.blogspot.com.au
http://www.crossfitnorwest.com
http://www.rawstrengthandconditioning.com
AM
21,15,9
60kg push press
Ring dips
Burpees
Calorie row
-10.53
Rest 5mins
15,10,5
Hang power snatch 60kg
Box jumps 24"
Pull ups
-6.31
Was pretty gassed. Was on a time limit. Upper body smoked!!!
http://rebuildingredbull.blogspot.com.au
http://www.crossfitnorwest.com
http://www.rawstrengthandconditioning.com
AM
21,15,9
60kg push press
Ring dips
Burpees
Calorie row
-10.53
Rest 5mins
15,10,5
Hang power snatch 60kg
Box jumps 24"
Pull ups
-6.31
Was pretty gassed. Was on a time limit. Upper body smoked!!!
CrossFit Gold Coast, remote programming, training diary
Friday 31sh August 2012
http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com
Wow today....... Hammered from last night and our group wanted to train early coz it is a public holiday in QLD today. Gold Coast show day. After a coffee and some self reflection I went for a 1km run then busted out the following
RAW AMRAPs. Today our group decided to cut time and perform all three AMRAPs as a huge WOD do we did 10mins then straight into next one then straight into next one for a total of 30mins. WOW that was tough and the last section was terrible
AMRAP 1 rowing hspu etc 5+4 hspu
AMRAP 2 double unders etc 11 rounds
AMRAP 3 bear crawl farmers etc 5 rounds
Didn't do RAW strength coz it stuffs my old man joints so I rested 30mins then
3rm strict weighted pull up. Overhand grip
5,7,10,12.5, 17.5, 20, 22.5, 23, 23.5 F, 23.5 F then success 23.5kg max for 3
EMOM 15 mins
2 heavy power cleans +10 double unders
100, 102.5, 104.7, 104.6, 104.6, 107.1, 107.1, 109, 109, 109, 111.5, 114.6, 117.1, 120, 120
Zero fails got tough at the end. Max lifts were round 14 and 15 with 120kg
http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com
Wow today....... Hammered from last night and our group wanted to train early coz it is a public holiday in QLD today. Gold Coast show day. After a coffee and some self reflection I went for a 1km run then busted out the following
RAW AMRAPs. Today our group decided to cut time and perform all three AMRAPs as a huge WOD do we did 10mins then straight into next one then straight into next one for a total of 30mins. WOW that was tough and the last section was terrible
AMRAP 1 rowing hspu etc 5+4 hspu
AMRAP 2 double unders etc 11 rounds
AMRAP 3 bear crawl farmers etc 5 rounds
Didn't do RAW strength coz it stuffs my old man joints so I rested 30mins then
3rm strict weighted pull up. Overhand grip
5,7,10,12.5, 17.5, 20, 22.5, 23, 23.5 F, 23.5 F then success 23.5kg max for 3
EMOM 15 mins
2 heavy power cleans +10 double unders
100, 102.5, 104.7, 104.6, 104.6, 107.1, 107.1, 109, 109, 109, 111.5, 114.6, 117.1, 120, 120
Zero fails got tough at the end. Max lifts were round 14 and 15 with 120kg
CrossFit Gold Coast CrossFit programming
Thursday 30th August 2012
http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com.au/
PM
Power snatchs 70kg
46,47,46,52,56,49
25kg DBs each hand, burpees, 20kg ball slams and airdyne. Fuck me!!!
Wednesday, 29 August 2012
CrossFit Castle Hill- CrossFit programming
Thursday 30th August 2012
http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com.au/
1 week behind
2rm front squat 129kg 4 sets of 2 @ 117
5RM bench 129kg 2 AMRAP sets @ 109. 9 then 10 with spot
100m sprint hollow rocks 12.57
Tuesday, 28 August 2012
Crossfit in the Hills
PM
Snatch triples up to 80kg
EMOM muscle ups scaled to triples
Hspu-6 sets of roles
15min AMRAP
YOKE etc
3 rounds and up to farmers
Snatch triples up to 80kg
EMOM muscle ups scaled to triples
Hspu-6 sets of roles
15min AMRAP
YOKE etc
3 rounds and up to farmers
Monday, 27 August 2012
Crossfit Gold Coast-CrossFit Castle Hill
Tuesday 28th August 2012
http://rebuildingredbull.blogspot.com.au
http://www.crossfitnorwest.com
http://www.rawstrengthandconditioning.com
AM
A) 2RM deadlift 260kg got 1@265 and the second barely moved from the ground
B) handstand holds 5 sets 49,50,53,47,50
C) 2min time cap, 45sec between rounds for 5 rounds
4 power cleans 85kg
Max ball slams in time remaining 20kg
39,35,34,34,37 total 180reps
D) 4 rounds for whatever energy I had left
250m row
5 kb snatch L 32kg
5 kb snatch R 32kg
5 burpee Pull ups
-10.40
http://rebuildingredbull.blogspot.com.au
http://www.crossfitnorwest.com
http://www.rawstrengthandconditioning.com
AM
A) 2RM deadlift 260kg got 1@265 and the second barely moved from the ground
B) handstand holds 5 sets 49,50,53,47,50
C) 2min time cap, 45sec between rounds for 5 rounds
4 power cleans 85kg
Max ball slams in time remaining 20kg
39,35,34,34,37 total 180reps
D) 4 rounds for whatever energy I had left
250m row
5 kb snatch L 32kg
5 kb snatch R 32kg
5 burpee Pull ups
-10.40
Strength and conditioning gyms in Western Sydney
Monday 27th August 2012
PM
http://rebuildingredbull.blogspot.com.au
http://www.crossfitnorwest.com
http://www.rawstrengthandconditioning.com
PM session as per raw metcons
Prowler stone job 14min
Rowing intervals a paulty 858m
PM
http://rebuildingredbull.blogspot.com.au
http://www.crossfitnorwest.com
http://www.rawstrengthandconditioning.com
PM session as per raw metcons
Prowler stone job 14min
Rowing intervals a paulty 858m
Sunday, 26 August 2012
CrossFit in the Hills district- strength and conditioning gyms in Western Sydney
Last night I did 10min AMRAP of 10 swings 32kg and 40m sprint. This workout was FUCT if you actually sprinted the sprint. You know what I mean. I was sprinting and had to take 20sec between the next set of swings. Was horrible!!!!!!!
have no idea how many rounds I got out.
TODAY
MONDAY 27th August 2012
http://rebuildingredbull.blogspot.com.au
http://www.crossfitnorwest.com
http://www.rawstrengthandconditioning.com
A) 5 sets of 10 @ 90% 10RM back squat. So that was 90% of 149 so did sets at 134.6kg with 3min rest between sets
B)3RM push press. Did this 2 weeks ago and got 104.3kg to be exact. Was all in pounds so today I wanted to beat it. Failed 107.1kg 3 times. The best being 2 reps and a push but no press. Dropped it back and I know I am splitting hairs but today I got 105.6kg !! I''l take it!
C) 7 rounds for time
7 KB snatch L @ 32kg
7 KB snatch R @ 32kg
7 strict pull up
was cautious about frying the grip and was a little to conservative I think.
13.59 so 2 mins a round. AVERAGE
D) 2 rounds with 60ec break
10 push ups
100m sprint
15 push ups
80m sprint
20 push ups
60m sprint
25 push ups
40m sprint
* This was also tough as. Trying to sprint when your chest feels massive was hard. And also sprints we sprints and ran through the line
3.12 (broke push ups on 25 reps @ 10 then 3 x 5
rest 60sec
3.45 (broke push ups @ 20's into 5's and then 25's into 3 x 5, 4, 2, 4)
PM is later
with prowler pull ups and dips etc part 2 is a bit of tabata for fun
have no idea how many rounds I got out.
TODAY
MONDAY 27th August 2012
http://rebuildingredbull.blogspot.com.au
http://www.crossfitnorwest.com
http://www.rawstrengthandconditioning.com
A) 5 sets of 10 @ 90% 10RM back squat. So that was 90% of 149 so did sets at 134.6kg with 3min rest between sets
B)3RM push press. Did this 2 weeks ago and got 104.3kg to be exact. Was all in pounds so today I wanted to beat it. Failed 107.1kg 3 times. The best being 2 reps and a push but no press. Dropped it back and I know I am splitting hairs but today I got 105.6kg !! I''l take it!
C) 7 rounds for time
7 KB snatch L @ 32kg
7 KB snatch R @ 32kg
7 strict pull up
was cautious about frying the grip and was a little to conservative I think.
13.59 so 2 mins a round. AVERAGE
D) 2 rounds with 60ec break
10 push ups
100m sprint
15 push ups
80m sprint
20 push ups
60m sprint
25 push ups
40m sprint
* This was also tough as. Trying to sprint when your chest feels massive was hard. And also sprints we sprints and ran through the line
3.12 (broke push ups on 25 reps @ 10 then 3 x 5
rest 60sec
3.45 (broke push ups @ 20's into 5's and then 25's into 3 x 5, 4, 2, 4)
PM is later
with prowler pull ups and dips etc part 2 is a bit of tabata for fun
Crossfit in castle hill
Sunday 26th August 2012
http://rebuildingredbull.blogspot.com.au
http://www.crossfitnorwest.com
http://www.rawstrengthandconditioning.com
10min AMRAP
10 swings 32kg
40m sprint
Really tough sprinting. Ended up sprinting past the kettlebell and walking slowly back to maintain intensity of sprints
http://rebuildingredbull.blogspot.com.au
http://www.crossfitnorwest.com
http://www.rawstrengthandconditioning.com
10min AMRAP
10 swings 32kg
40m sprint
Really tough sprinting. Ended up sprinting past the kettlebell and walking slowly back to maintain intensity of sprints
Crossfit in castle hill
Saturday 25th August 2012
5 x bear complex @ 61kg + 300m in 50m shuttles. Rest 3min 2min cap
1.39, 1.44, 1.46, 1.50, 1.47
Snatch complex with hspu
Rowing intervals
1000-3.46
Rest 1min
1200-4.42
Rest 3mins
1000m 3.36
Rest 1min
1200m 4.30
5 x bear complex @ 61kg + 300m in 50m shuttles. Rest 3min 2min cap
1.39, 1.44, 1.46, 1.50, 1.47
Snatch complex with hspu
Rowing intervals
1000-3.46
Rest 1min
1200-4.42
Rest 3mins
1000m 3.36
Rest 1min
1200m 4.30
Thursday, 23 August 2012
Crossfit coaching, Crossfit castle hill
Friday 24th August 2012
http://rebuildingredbull.blogspot.com.au
http://www.crossfitnorwest.com
http://www.rawstrengthandconditioning.com
AM
4 sets of 800m with 2min rest. Aim for constant pace +/- 3-5sec
3.35, 3.32, 3.36, 3.34
2 RM power snatch 80kg
2 power snatch @90%= 72kg
Superset
Snatch balance 2 reps
4 sets
3 snatch pull @90kg
Superset
10 single leg bounds
3 sets
5 sets for reps
AMRAP hspu
AMRAP strict pull ups
9+11
9+12
10+10
8+11
9+11
http://rebuildingredbull.blogspot.com.au
http://www.crossfitnorwest.com
http://www.rawstrengthandconditioning.com
AM
4 sets of 800m with 2min rest. Aim for constant pace +/- 3-5sec
3.35, 3.32, 3.36, 3.34
2 RM power snatch 80kg
2 power snatch @90%= 72kg
Superset
Snatch balance 2 reps
4 sets
3 snatch pull @90kg
Superset
10 single leg bounds
3 sets
5 sets for reps
AMRAP hspu
AMRAP strict pull ups
9+11
9+12
10+10
8+11
9+11
Wednesday, 22 August 2012
Crossfit in the hills- Crossfit programming
Thursday 23rd August 2012
http://rebuildingredbull.blogspot.com.au
http://www.crossfitnorwest.com
http://www.rawstrengthandconditioning.com
AM
10RM no pause/rest back squat
149kg. Started at 140 and then 145kg for ten. The last set was tough. Could have had 155 I recon but not worth injury.
10RM close grip bench press 107.1kg
Got 104.6 and pushed to 107. Maybe could have 109 but again not worth injury
3 sets of 15 strict pull ups. Broken down further into 5's
Metcon
50m shuttle out/back
20DB hang cleans 25kg each hand
8 sledge hammer swings
Shuttle
15 cleans
16 sledge
Shuttle
10 cleans
24 sledge
Shuttle
5 cleans
32 sledge
8.05
Thursday 23rd August 2012
http://rebuildingredbull.blogspot.com.au
http://www.crossfitnorwest.com
http://www.rawstrengthandconditioning.com
PM
Stone to shoulder AMRAP
80%.....2+5
90%......2+7
100%.....2+8
Rowing intervals
80%......3.51
90%.......3.37
100%.....3.26
http://rebuildingredbull.blogspot.com.au
http://www.crossfitnorwest.com
http://www.rawstrengthandconditioning.com
AM
10RM no pause/rest back squat
149kg. Started at 140 and then 145kg for ten. The last set was tough. Could have had 155 I recon but not worth injury.
10RM close grip bench press 107.1kg
Got 104.6 and pushed to 107. Maybe could have 109 but again not worth injury
3 sets of 15 strict pull ups. Broken down further into 5's
Metcon
50m shuttle out/back
20DB hang cleans 25kg each hand
8 sledge hammer swings
Shuttle
15 cleans
16 sledge
Shuttle
10 cleans
24 sledge
Shuttle
5 cleans
32 sledge
8.05
Thursday 23rd August 2012
http://rebuildingredbull.blogspot.com.au
http://www.crossfitnorwest.com
http://www.rawstrengthandconditioning.com
PM
Stone to shoulder AMRAP
80%.....2+5
90%......2+7
100%.....2+8
Rowing intervals
80%......3.51
90%.......3.37
100%.....3.26
Crossfit in the hills and Crossfit gold coast
Wednesday 22nd August 2012
http://rebuildingredbull.blogspot.com.au
http://www.crossfitnorwest.com
http://www.rawstrengthandconditioning.com
AM
3km Row
200m @2.00/500
200m @1.43
30m backwards sled
30m forwards sled
30m backwards sled
30m forwards sled
@60kg
4 sets
PM
30 on 30 off airdyne 6m 132cal
Hspu max
Max burpee box 30"
Triple unders
Pull ups on min
http://rebuildingredbull.blogspot.com.au
http://www.crossfitnorwest.com
http://www.rawstrengthandconditioning.com
AM
3km Row
200m @2.00/500
200m @1.43
30m backwards sled
30m forwards sled
30m backwards sled
30m forwards sled
@60kg
4 sets
PM
30 on 30 off airdyne 6m 132cal
Hspu max
Max burpee box 30"
Triple unders
Pull ups on min
Monday, 20 August 2012
Crossfit training in Castle Hill- Crossfit programs
Tuesday 21st August 2012
http://rebuildingredbull.blogspot.com.au
http://www.crossfitnorwest.com
http://www.rawstrengthandconditioning.com
AM
3 Power Snatch of high blocks. (mid to high thigh)
67.5, 70, then 3 sets of 3 @ 72.5kg
7rm weighted strict pull up
9.25kg
5 rds for time
10m out and back bear crawl (20m)
3 deadlift 145kg
10 lateral burpees over bar
6.45
* suck big time at bear crawl. Burpees and crawl sapped the legs BADLY!!
http://rebuildingredbull.blogspot.com.au
http://www.crossfitnorwest.com
http://www.rawstrengthandconditioning.com
AM
3 Power Snatch of high blocks. (mid to high thigh)
67.5, 70, then 3 sets of 3 @ 72.5kg
7rm weighted strict pull up
9.25kg
5 rds for time
10m out and back bear crawl (20m)
3 deadlift 145kg
10 lateral burpees over bar
6.45
* suck big time at bear crawl. Burpees and crawl sapped the legs BADLY!!
Sunday, 19 August 2012
CrossFit in Castle Hill-CrossFit training programs
Monday 20th August 2012
http://rebuildingredbull.blogspot.com.au
http://www.crossfitnorwest.com
http://www.rawstrengthandconditioning.com
AM
Back squat 4 x 1 @ 90% or greater 1rm
174, 179, 182.5, 184.5kg
2rm bench 134kg
AMRAP 80%-107.5kg..... 10 reps
3 x 10 GHD sit ups @20kg
3 x 10 broad jump 20m per set
AMRAP 12min
10 ring row
10 true pushups
12rds
http://rebuildingredbull.blogspot.com.au
http://www.crossfitnorwest.com
http://www.rawstrengthandconditioning.com
AM
Back squat 4 x 1 @ 90% or greater 1rm
174, 179, 182.5, 184.5kg
2rm bench 134kg
AMRAP 80%-107.5kg..... 10 reps
3 x 10 GHD sit ups @20kg
3 x 10 broad jump 20m per set
AMRAP 12min
10 ring row
10 true pushups
12rds
Thursday, 16 August 2012
CrossFit Gold Coast
Thursday 18th August 2012
http://rebuildingredbull.blogspot.com.au
http://www.crossfitnorwest.com
http://www.rawstrengthandconditioning.com
AM
Back squats 8 sets of 3 on the minute at 75% so 145kg
3rm push press-105kg
PM
Warmed up with a 400m run and felt like a busted arsehole and canned my programmed session. Rsn 5km slowly and felt like a slug. Might need to change some shit.
Anyway then used that as a warm up
12,9,6,3
Bench 102kg
Strict pull ups +10kg
-7.55
http://rebuildingredbull.blogspot.com.au
http://www.crossfitnorwest.com
http://www.rawstrengthandconditioning.com
AM
Back squats 8 sets of 3 on the minute at 75% so 145kg
3rm push press-105kg
PM
Warmed up with a 400m run and felt like a busted arsehole and canned my programmed session. Rsn 5km slowly and felt like a slug. Might need to change some shit.
Anyway then used that as a warm up
12,9,6,3
Bench 102kg
Strict pull ups +10kg
-7.55
CrossFit in Castle Hill- Norwest
Wednesday 17th August 2012
http://rebuildingredbull.blogspot.com.au
http://www.crossfitnorwest.com
http://www.rawstrengthandconditioning.com
1min max airdyne 51 cals
Then
30 on 30 off for 30mins
Total 560 cals
http://rebuildingredbull.blogspot.com.au
http://www.crossfitnorwest.com
http://www.rawstrengthandconditioning.com
1min max airdyne 51 cals
Then
30 on 30 off for 30mins
Total 560 cals
Tuesday, 14 August 2012
CrossFit in Castle Hill- CrossFit Norwest
Tuesday 14th August 2012
www.rawstrengthandconditioning.com
www.crossfitnorwest.com
www.rebuildingredbull.blogspot.com
AM
3rm deadlift 250kg
5x's 10m sprint
5x's 20m sprint
2x's 40m sprint
All with 30sec recoveries
AMRAP 8mins
Max strict pull ups
Max plyo push ups
Pull ups 39
Push ups 117
PM
10min cals on airdyne after sitting in the plane for 1hr then a car for 2 hours and no food or DRINK for nearly 7 hours.
242 cals.
Then
30 sec max cals on airdyne 31!!
www.rawstrengthandconditioning.com
www.crossfitnorwest.com
www.rebuildingredbull.blogspot.com
AM
3rm deadlift 250kg
5x's 10m sprint
5x's 20m sprint
2x's 40m sprint
All with 30sec recoveries
AMRAP 8mins
Max strict pull ups
Max plyo push ups
Pull ups 39
Push ups 117
PM
10min cals on airdyne after sitting in the plane for 1hr then a car for 2 hours and no food or DRINK for nearly 7 hours.
242 cals.
Then
30 sec max cals on airdyne 31!!
Sunday, 12 August 2012
CrossFit remote programming: CrossFit Castle Hill
Monday 13th August 2012
http://rebuildingredbull.blogspot.com.au
http://www.crossfitnorwest.com
http://www.rawstrengthandconditioning.com
Pretty shit start to the week again. Feeling flat and a little un motivated.
5 sets of
3 power clean + 3 front squat
90,95,100,105,110(f on last squat)
Rack jerks
3@80,90
1@100,100
5 sets with 30 sec rest for total time. (including rest)
5 swings 50kg
5 burpees
25m sprint
5 swings 50kg
5 burpees
25m sprint
Time 6.50
Got the HR jacked.
PM
Played with front squats in different shoes. Sets of 6
89,93.5, 96, 97,98
3 sets fast but not really for time
12 strict press 50kg
12 swings 32
3.47
3 sets with 2min rest
Run
Power snatch
Burpee
Run
3.36, 3.39, 3.39
http://rebuildingredbull.blogspot.com.au
http://www.crossfitnorwest.com
http://www.rawstrengthandconditioning.com
Pretty shit start to the week again. Feeling flat and a little un motivated.
5 sets of
3 power clean + 3 front squat
90,95,100,105,110(f on last squat)
Rack jerks
3@80,90
1@100,100
5 sets with 30 sec rest for total time. (including rest)
5 swings 50kg
5 burpees
25m sprint
5 swings 50kg
5 burpees
25m sprint
Time 6.50
Got the HR jacked.
PM
Played with front squats in different shoes. Sets of 6
89,93.5, 96, 97,98
3 sets fast but not really for time
12 strict press 50kg
12 swings 32
3.47
3 sets with 2min rest
Run
Power snatch
Burpee
Run
3.36, 3.39, 3.39
Friday, 10 August 2012
CrossFit Programs-CrossFit Castle Hill and RAW
Friday 10th August 2012
http://rebuildingredbull.blogspot.com.au
www.crossfitnorwest.com
www.rawstrengthandconditioning.com
A) build to a 1rm hang power clean. Have not done this for a while so was tough. Got out 110kg Pathetic I know
B) 4 sets of 2 reps at 100kg this was pretty easy.
C) 12min AMRAP
5 shoulder to overhead 85kg
10 push ups
15 GHD back ext
8 rounds even
http://rebuildingredbull.blogspot.com.au
www.crossfitnorwest.com
www.rawstrengthandconditioning.com
A) build to a 1rm hang power clean. Have not done this for a while so was tough. Got out 110kg Pathetic I know
B) 4 sets of 2 reps at 100kg this was pretty easy.
C) 12min AMRAP
5 shoulder to overhead 85kg
10 push ups
15 GHD back ext
8 rounds even
Thursday, 9 August 2012
Crossfit programs-CrossFit Castle Hill
Thursday 9th August 2012
http://rebuildingredbull.blogspot.com.au
www.crossfitnorwest.com
www.rawstrengthandconditioning.com
Max height box jump holding 2 by 10kg dumbbells
Max height 102cm
Then
8 sets of
3 squats @100
3 box jumps with dumbbells @ 67
40m sprint
http://rebuildingredbull.blogspot.com.au
www.crossfitnorwest.com
www.rawstrengthandconditioning.com
Max height box jump holding 2 by 10kg dumbbells
Max height 102cm
Then
8 sets of
3 squats @100
3 box jumps with dumbbells @ 67
40m sprint
Wednesday, 8 August 2012
CrossFit programming-CrossFit Norwest Castle Hill
Wednesday 8th August 2012
http://rebuildingredbull.blogspot.com.au
www.crossfitnorwest.com
www.rawstrengthandconditioning.com
AM
Airdyne 30:30 for 30mins
532cals
PM
Push jerk doubles. 80kg
Single arm strict press 5x5 35kg
Floor press 3reps 115kg
3 x5 @ 102.5kg
10 sets
Max L sit
10 GHD back ext
3 pull ups strict 20 sets
http://rebuildingredbull.blogspot.com.au
www.crossfitnorwest.com
www.rawstrengthandconditioning.com
AM
Airdyne 30:30 for 30mins
532cals
PM
Push jerk doubles. 80kg
Single arm strict press 5x5 35kg
Floor press 3reps 115kg
3 x5 @ 102.5kg
10 sets
Max L sit
10 GHD back ext
3 pull ups strict 20 sets
CrossFit in the Hills
Tuesday 7th August 2012
http://rebuildingredbull.blogspot.com.au
www.crossfitnorwest.com
www.rawstrengthandconditioning.com
30mins Gymnastic skill
4 hspu on min 10mins
10 attempts dip to handstand
2 muscle up on min 10min
AMRAP 8mins
5 deadlifts 143kg
25 double unders
9 rounds + 5 deadlifts
4 sets
GHR
Yoke over head walk
PM
2 cleans + 1 clean pull
80kg
3sets 3min rest
3 log c&j 90kg
5 burpees
15sec airdyne
3 sets 3min rest
3 stone to stomach
5 box
15 sec airdyne
3 sets 3 min rest
30sec cal airdyne.
http://rebuildingredbull.blogspot.com.au
www.crossfitnorwest.com
www.rawstrengthandconditioning.com
30mins Gymnastic skill
4 hspu on min 10mins
10 attempts dip to handstand
2 muscle up on min 10min
AMRAP 8mins
5 deadlifts 143kg
25 double unders
9 rounds + 5 deadlifts
4 sets
GHR
Yoke over head walk
PM
2 cleans + 1 clean pull
80kg
3sets 3min rest
3 log c&j 90kg
5 burpees
15sec airdyne
3 sets 3min rest
3 stone to stomach
5 box
15 sec airdyne
3 sets 3 min rest
30sec cal airdyne.
Monday, 6 August 2012
Crossfit in Castle Hill- Crossfit programming
Monday 6th August 2012
http://rebuildingredbull.blogspot.com.au
www.crossfitnorwest.com
www.rawstrengthandconditioning.com
AM
Heavy single front squat
122.5, 125, 129, 130, 130, 132.5, 134, 139
Heaviest 134
Heavy triple strongman strict press
77, 80, 82, 83, 84F, 84F
Strength AMRAP
1 bench 120kg
1 row 147kg
1 bench 130kg
3 row 147kg
1 bench 120kg
5 row 147kg
5 rounds 11.50
PM
Snatch PRACTISE to 60kg
Metcons
Row/wall ball 9.22
Running shuttle burpees 4.02
http://rebuildingredbull.blogspot.com.au
www.crossfitnorwest.com
www.rawstrengthandconditioning.com
AM
Heavy single front squat
122.5, 125, 129, 130, 130, 132.5, 134, 139
Heaviest 134
Heavy triple strongman strict press
77, 80, 82, 83, 84F, 84F
Strength AMRAP
1 bench 120kg
1 row 147kg
1 bench 130kg
3 row 147kg
1 bench 120kg
5 row 147kg
5 rounds 11.50
PM
Snatch PRACTISE to 60kg
Metcons
Row/wall ball 9.22
Running shuttle burpees 4.02
Sunday, 5 August 2012
CrossFit in Castle Hill- Programming for the best
Sunday 5th AUG 2012
http://rebuildingredbull.blogspot.com.au
www.crossfitnorwest.com
www.rawstrengthandconditioning.com
Decided last night at the last minute to do a strongman comp today. Yes even after a heavy session yesterday. Just thought I would treat it as a training day. Not sure of exact times but here are the weights
Yoke 20m 345kg (1 drop)
Single arm DB press 61kg
farmers/frame carry 20m 270kg (1 drop)
Axle clean and press 105kg
Deadlift 240, 260, 270kg
stones 3 stones to shoulder @ 111kg in 20sec
http://rebuildingredbull.blogspot.com.au
www.crossfitnorwest.com
www.rawstrengthandconditioning.com
Decided last night at the last minute to do a strongman comp today. Yes even after a heavy session yesterday. Just thought I would treat it as a training day. Not sure of exact times but here are the weights
Yoke 20m 345kg (1 drop)
Single arm DB press 61kg
farmers/frame carry 20m 270kg (1 drop)
Axle clean and press 105kg
Deadlift 240, 260, 270kg
stones 3 stones to shoulder @ 111kg in 20sec
Friday, 3 August 2012
Saturday 4th Aug 2012
Saturday 4th Aug 2012
www.crossfitnorwest.com
www.rawstrengthandconditioning.com
AM
8 sets with 2min rest
Clean and jerk
90,99,99,103,103,110,110,110(f), 110
30-20-10
Push press
Bent over row
Power clean
60kg
11.50
300m row
30 burpees
2.18
PM??
www.crossfitnorwest.com
www.rawstrengthandconditioning.com
AM
8 sets with 2min rest
Clean and jerk
90,99,99,103,103,110,110,110(f), 110
30-20-10
Push press
Bent over row
Power clean
60kg
11.50
300m row
30 burpees
2.18
PM??
Friday 3rd Aug 2012
Friday 3rd August 2012
www.crossfitnorwest.com
www.rawstrengthandconditioning.com
Another mid life crisis this morning. Trying to decide what I'll do with whatever is left from my competitive fitness career. Strongman, CrossFit, just being fit and learning to live with being a has been????
Anyway
AM
Power clean
5 sets of 3 at 100kg
7 sets with 2-3 mins rest between
AMRAP STRUCT HSPU
15 hollow rocks
* got a total of 53 HSPU
2rm power snatch 80kg
Then 4 sets of 2 @90% which was 72kg
PM
Back squat
5 sets of 3 @ 150kg
Then
7min AMRAP
6 SDLHP
6 thruster
*40kg
Lost count if rounds. Maybe 9 and a thruster???
100 Russian twists and 30 plate overhead sit ups at 10kg
No idea of time. Just done
Feel good for a sleep now!!
www.crossfitnorwest.com
www.rawstrengthandconditioning.com
Another mid life crisis this morning. Trying to decide what I'll do with whatever is left from my competitive fitness career. Strongman, CrossFit, just being fit and learning to live with being a has been????
Anyway
AM
Power clean
5 sets of 3 at 100kg
7 sets with 2-3 mins rest between
AMRAP STRUCT HSPU
15 hollow rocks
* got a total of 53 HSPU
2rm power snatch 80kg
Then 4 sets of 2 @90% which was 72kg
PM
Back squat
5 sets of 3 @ 150kg
Then
7min AMRAP
6 SDLHP
6 thruster
*40kg
Lost count if rounds. Maybe 9 and a thruster???
100 Russian twists and 30 plate overhead sit ups at 10kg
No idea of time. Just done
Feel good for a sleep now!!
Thursday, 2 August 2012
Thursday 2nd August 2012
Start logging again :)
www.crossfitnorwest.com
www.rawstrengthandconditioning.com
So again I have been struggling with what I am doing with my training. I find it hard to follow my own stuff coz I break doing it. I am not 20 any more and the volume my mind wants to do does not equal what my body should be doing :)
Today
Max height box jump carrying 2 by 10kg DB's got 92cm
then 8 sets with 90sec rest
3 back squats @ 100kg
3 box jumps with DB's at 60cm
40m sprint @ 100%
4 sets with 1min rest Glute ham raise 10, 10 , 8, 8
Prowler for a total distance of 150m and 150m of log carry. Log was a huge cut up piece of wood from the gum tree I had cut down. did this for 3 efforts so a total of 1800m of carrying and pushing at about 4min 40 average a round!!! Killer
www.crossfitnorwest.com
www.rawstrengthandconditioning.com
So again I have been struggling with what I am doing with my training. I find it hard to follow my own stuff coz I break doing it. I am not 20 any more and the volume my mind wants to do does not equal what my body should be doing :)
Today
Max height box jump carrying 2 by 10kg DB's got 92cm
then 8 sets with 90sec rest
3 back squats @ 100kg
3 box jumps with DB's at 60cm
40m sprint @ 100%
4 sets with 1min rest Glute ham raise 10, 10 , 8, 8
Prowler for a total distance of 150m and 150m of log carry. Log was a huge cut up piece of wood from the gum tree I had cut down. did this for 3 efforts so a total of 1800m of carrying and pushing at about 4min 40 average a round!!! Killer
Monday, 30 July 2012
Monday 30th July 2012
* 5rm back squat
151kg
160kg
170kg
* 1rm press
89kg
93.5kg
96kg (fx2)
5 rounds for time
1 strict press 84kg
1 strict pull up
1 strict press 84kg
3 strict pull up
1 strict press. 84kg
5 strict pull ups
11.56
* heavy high hang snatch
70kg
*EMOM 10mins
260kg yoke for 13m
* 21,15,9
Wall ball
Ring dips
Swings 32kg
Double unders x2
400m run
151kg
160kg
170kg
* 1rm press
89kg
93.5kg
96kg (fx2)
5 rounds for time
1 strict press 84kg
1 strict pull up
1 strict press 84kg
3 strict pull up
1 strict press. 84kg
5 strict pull ups
11.56
* heavy high hang snatch
70kg
*EMOM 10mins
260kg yoke for 13m
* 21,15,9
Wall ball
Ring dips
Swings 32kg
Double unders x2
400m run
Tuesday, 24 July 2012
Tuesday 24th July 2012
Easy jerk PRACTISE up to 55kg
Overhead squat 80% for 5's 63kg
Clean pulls 80% for 5's 96kg
Strict press 80% for 5's 74kg
Technique stuff
Hang clean 3's 65kg
Power jerk 3's 55kg
Snatch from blocks 3's 50kg
Conditioning and skill
Emom 10
Muscle up, box jump, double unders
Conditioning prowler burpee box and sandbag run triplet
Very tough
Overhead squat 80% for 5's 63kg
Clean pulls 80% for 5's 96kg
Strict press 80% for 5's 74kg
Technique stuff
Hang clean 3's 65kg
Power jerk 3's 55kg
Snatch from blocks 3's 50kg
Conditioning and skill
Emom 10
Muscle up, box jump, double unders
Conditioning prowler burpee box and sandbag run triplet
Very tough
Monday 23rd July 2012
snatch for technique 40kg for 3's
front squat 4 sets of 5 @ 109kg
snatch pull 4 sets of 5 @ 64
bench 4 sets of 5 @ 107.5
Short metcon 3.47
short metcon 2 8.44
Lifting for technique
power snatch 65
jerk 70
power clean 65
all for 3's
then
3 by 1000m runs with 2min rest
4.33, 4.25, 4.21
front squat 4 sets of 5 @ 109kg
snatch pull 4 sets of 5 @ 64
bench 4 sets of 5 @ 107.5
Short metcon 3.47
short metcon 2 8.44
Lifting for technique
power snatch 65
jerk 70
power clean 65
all for 3's
then
3 by 1000m runs with 2min rest
4.33, 4.25, 4.21
Sunday 22nd JULY 2012
Woke with some airdyne intervals
5, 6, and 7mins with about 2mins between each. Just kept it above 280watts and let the legs get some movement
In the arvo lifted heavy
back squat 190kg
bench 134kg
strict press 92.5lg
5, 6, and 7mins with about 2mins between each. Just kept it above 280watts and let the legs get some movement
In the arvo lifted heavy
back squat 190kg
bench 134kg
strict press 92.5lg
Saturday 21st JULY 2012
Went to Cougars in the AM and lifted light for technique. All done from the hang and hands are killing
In the PM trained with the RAW crew
tested a heavy front squat 136kg (pretty shit)
did a ring dip box jump couplet in 3.10
then a calorie row with wall balls and burpees which was terrible. 8 cals and 12min couplet
In the PM trained with the RAW crew
tested a heavy front squat 136kg (pretty shit)
did a ring dip box jump couplet in 3.10
then a calorie row with wall balls and burpees which was terrible. 8 cals and 12min couplet
Saturday, 21 July 2012
Thursday 19th July 2012
Running intervals with BJ 5,6,7 mins on for distance. 2min rest. Was good but was really stiff and tight to start with. Just finished with pressing
Afternoon pumped out some 7 min AMRAPs. 3 sets to be exact.
Afternoon pumped out some 7 min AMRAPs. 3 sets to be exact.
Friday, 20 July 2012
Friday 20th July 2012
www.crossfitnorwest.com
www.rawstrengthandconditioning.com
Pre prepared for today with plenty of magnesium from last night. Had a feeling today would be terrible. It was.
100m prowler sprints are not my favourite. On fact I can say they are up there with some of the worst. Left me tired and lethargic all day.
In the arvo worked up to a heavy OHS which is pissy for everyone else but ok for me and followed it up with a metcon dual against Jess. Pipped her by only 5 sec and she had a sore arm do I know who'd win if all were fit.
Had a great dinner by Jess and all prepped for lifting in the AM
www.rawstrengthandconditioning.com
Pre prepared for today with plenty of magnesium from last night. Had a feeling today would be terrible. It was.
100m prowler sprints are not my favourite. On fact I can say they are up there with some of the worst. Left me tired and lethargic all day.
In the arvo worked up to a heavy OHS which is pissy for everyone else but ok for me and followed it up with a metcon dual against Jess. Pipped her by only 5 sec and she had a sore arm do I know who'd win if all were fit.
Had a great dinner by Jess and all prepped for lifting in the AM
Wednesday, 18 July 2012
Wednesday 18th July 2012
Tabata airdyne for 12mins working at 400+ watts
10 sets of 10 OHS technique
Linda with strongman log 15mins
5 rounds airdyne/double unders 10 min
Olympic lifting coaching session Cougars
10 sets of 10 OHS technique
Linda with strongman log 15mins
5 rounds airdyne/double unders 10 min
Olympic lifting coaching session Cougars
Tuesday 17th July 2012
Rowing intervals for 12mins rowing 100m on the 30 sec at 1.40/500m or better
Back Squat 3 sets of 5 just 117.5kg
Press 3 sets of 5 just 55kg
3 snatches working to 62kg
1 power clean 1 power jerk by 2 working up to 80kg
3 push press working up to 85kg
Skills on the minute
Pistols, du's, handstands, pull ups
Rope climbs with 400's
Racing triplet against partner with 50kg kettlebell
Back Squat 3 sets of 5 just 117.5kg
Press 3 sets of 5 just 55kg
3 snatches working to 62kg
1 power clean 1 power jerk by 2 working up to 80kg
3 push press working up to 85kg
Skills on the minute
Pistols, du's, handstands, pull ups
Rope climbs with 400's
Racing triplet against partner with 50kg kettlebell
Monday, 16 July 2012
Monday 16th July 2012
Big day today but didn't start till late when BJ came over
6min of 100m sprint on 30sec
3min rest
4min of 100m sprint on 30sec
2min rest
2min of 100m sprint on 30sec
3 high hang squat clean from blocks up to 90kg
Starting at 70cm 3 box jumps each height moving up by 10cm to 110cm
Back squat 3's 145kg
Snatch pulls and balance superset
Long metcon took me 9mins for 95% of session then 6mins for 30 hspu
Intervals with sled, log and burpee box was shit. Legs dead!!
6min of 100m sprint on 30sec
3min rest
4min of 100m sprint on 30sec
2min rest
2min of 100m sprint on 30sec
3 high hang squat clean from blocks up to 90kg
Starting at 70cm 3 box jumps each height moving up by 10cm to 110cm
Back squat 3's 145kg
Snatch pulls and balance superset
Long metcon took me 9mins for 95% of session then 6mins for 30 hspu
Intervals with sled, log and burpee box was shit. Legs dead!!
Sunday 15th July 2012
Felt lazy coz of my massive food baby I had from last night. That and watching Crossfit games all morning
Spent an hour rolling out searching for motivation then did this bad boy.
Not for time or meters but just to move
5km row just sub 20min
20min airdyne 370 cals
4km run about 20mins
Spent an hour rolling out searching for motivation then did this bad boy.
Not for time or meters but just to move
5km row just sub 20min
20min airdyne 370 cals
4km run about 20mins
Saturday 14th July 2012
Shit day in the gym. Wasn't really feeling it. Had to start early due to a strapping seminar I attended with Jess.
Front squat 5 sets of 2 at 94kg on min
Then
Worked up to a pissy 54kg snatch and did may e 7-8 singles.
Ate a shit load at Jiggys for dinner.
Front squat 5 sets of 2 at 94kg on min
Then
Worked up to a pissy 54kg snatch and did may e 7-8 singles.
Ate a shit load at Jiggys for dinner.
Thursday, 12 July 2012
Friday 13th July CrossFit in Castle Hill
www.crossfitnorwest.com
www.rawstrengthandconditioning.com
AM
5 by 500m rowing efforts with 1min rest
Goal +/- 3 sec slowest 1.40 fastest 1.38
Clean and jerk PRACTISE 97kg
Then 10 on min 84kg
OHS technique 8 sets of 5 for form
www.rawstrengthandconditioning.com
AM
5 by 500m rowing efforts with 1min rest
Goal +/- 3 sec slowest 1.40 fastest 1.38
Clean and jerk PRACTISE 97kg
Then 10 on min 84kg
OHS technique 8 sets of 5 for form
Thursday 12th July 2012
5 by 400m runs with 1min break goal *
+/- 3 secs. Fastest 137, slowest 1.39
Snatch 72kg
2 on min for 10mins 54kg
Floor press heavy 5-110kg
Floor press 3 sets 8 reps 85kg
Muscle up PRACTISE 40 reps
Strict pull ups changing grips
Handstand and pistol volume
10min max reps intervals pushups, prowler, rower etc
Farmers carry metcon with cleans jerks with KB's double unders and wall ball
Big day
+/- 3 secs. Fastest 137, slowest 1.39
Snatch 72kg
2 on min for 10mins 54kg
Floor press heavy 5-110kg
Floor press 3 sets 8 reps 85kg
Muscle up PRACTISE 40 reps
Strict pull ups changing grips
Handstand and pistol volume
10min max reps intervals pushups, prowler, rower etc
Farmers carry metcon with cleans jerks with KB's double unders and wall ball
Big day
Wednesday 11th July 2012
10 by 1km sprints on airdyne 1min rest
Slowest 1.30 quickest 1.17
Deadlift 3 reps @ 220kg
Superset
8 Ghr
Clean pulls
Clean deads
4 by 5min AMRAPS
session done
Slowest 1.30 quickest 1.17
Deadlift 3 reps @ 220kg
Superset
8 Ghr
Clean pulls
Clean deads
4 by 5min AMRAPS
session done
Monday, 9 July 2012
Tuesday 10th July 2012
Started the day a little late and had to get going to Brisbane but got out a little AM session anyway.
AM was 3 by 1km rows with 2min rest. Each 500m had to be an increase in speed so tried to keep averages st 1.55m/500 and decrease by 5 sec each 250m. Last one being 1.40m/500 each km was done at 3.40. See photo.
Then with a warm up for part 2 built up in snatching and at 51kg every minute for 10mins 1 high hang snatch, 1 low hang snatch, 1 full snatch.
See what the PM brings.
Snatches and overhead squat 54 and 58
Power clean power jerk 76,82
Hspus and toes to bar. 5's, 10's
Push press 75,80
Yokes stone burpee box jumps
2.34,2.04,2.06
AM was 3 by 1km rows with 2min rest. Each 500m had to be an increase in speed so tried to keep averages st 1.55m/500 and decrease by 5 sec each 250m. Last one being 1.40m/500 each km was done at 3.40. See photo.
Then with a warm up for part 2 built up in snatching and at 51kg every minute for 10mins 1 high hang snatch, 1 low hang snatch, 1 full snatch.
See what the PM brings.
Snatches and overhead squat 54 and 58
Power clean power jerk 76,82
Hspus and toes to bar. 5's, 10's
Push press 75,80
Yokes stone burpee box jumps
2.34,2.04,2.06
Sunday, 8 July 2012
Monday 9th July 2012
Started off well with some 800's on a 2min rest cycle then some Olympic lifting and squats
PM session was good with the guys and girls at RAW. Did stones at 110kg, toes to bar smashed me, rower was to many short choppy strokes, lunges were good and airdyne sucked balls.
PM session was good with the guys and girls at RAW. Did stones at 110kg, toes to bar smashed me, rower was to many short choppy strokes, lunges were good and airdyne sucked balls.
Sunday 8th July 2012
Wasn't going to train today but some people came over today and I was sitting Jess so I jumped on the airdyne and did 30:30 for 30mins with efforts over 400watts
Big afternoon for Clayto, Jiggy and the mystery man James Marshall. Was great to watch you all train together.
Big afternoon for Clayto, Jiggy and the mystery man James Marshall. Was great to watch you all train together.
Friday, 6 July 2012
Saturday 7th July 2012
Fingers still have no feeling but not getting any worse at all :) did some AM lifting working to a heavy snatch got 79kg and heavy full clean and jerk getting 102.5kg. Pretty light but felt good. Just building. It'll come.
On session of a metcon fest with Jess and Fran and two other nasty pieces of work. All in all a good day training and looking forward to mobility tomorrow.
1st metcon 3.18
2nd metcon 5.26
3rd metcon 9.09
On session of a metcon fest with Jess and Fran and two other nasty pieces of work. All in all a good day training and looking forward to mobility tomorrow.
1st metcon 3.18
2nd metcon 5.26
3rd metcon 9.09
Friday 6th July 2012
Last I get to spend with BJ so I had to can the excision to Brisbane with Matt Swift and BJ and I lifted some weights.
AM got out a little hang squat clean jerk session topping out at 90 and then a quick 20 reps at 110kg back squat.
PM trained with the girls and did some gymnastics on the minute with pull ups hspus and pistols. Followed by running intervals of 2,4 and 800m finishing with a flat stick airdyne effort. Yuk
AM got out a little hang squat clean jerk session topping out at 90 and then a quick 20 reps at 110kg back squat.
PM trained with the girls and did some gymnastics on the minute with pull ups hspus and pistols. Followed by running intervals of 2,4 and 800m finishing with a flat stick airdyne effort. Yuk
Thursday 5th July 2012
Today was a special day. I got my airdynes and 4 others at RAW got to share the excitement. Jiggy, BJ, Sim and Case got to witness the awsomeness with me!!
Stones to shoulder for Max reps couples with 400m max effort airdyne sprints. Yeah it was tasty.
Stones at 80kg 10.9.9.9.11
Airdyne 40,34,37,37,41
Stones to shoulder for Max reps couples with 400m max effort airdyne sprints. Yeah it was tasty.
Stones at 80kg 10.9.9.9.11
Airdyne 40,34,37,37,41
Wednesday, 4 July 2012
Wednesday 4th July 2012
Had blogs, individual program design for athletes and general a lethargic morning today. Besides that it was freezing and I am trying to drain the pool as it is fucked!!
Did this am session with Sim and BJ. Tabata row for calories and earning calories to subtract from your score. Lowest calorie row was 8!! Was pissed coz I kept 9 for ages!! Then with out stopping the running clock irbclick started at 4mins after Tabata row 150 KBS at 24 kg then 30 burpees. Time was 12.02 then minus 8 do got 4.03
Pm
Session was bear complex on rings. 15 slow controlled reps not firm time. Got em out
Did this am session with Sim and BJ. Tabata row for calories and earning calories to subtract from your score. Lowest calorie row was 8!! Was pissed coz I kept 9 for ages!! Then with out stopping the running clock irbclick started at 4mins after Tabata row 150 KBS at 24 kg then 30 burpees. Time was 12.02 then minus 8 do got 4.03
Pm
Session was bear complex on rings. 15 slow controlled reps not firm time. Got em out
Tuesday, 3 July 2012
Tuesday 3rd July 2012
Woke up early and it was freezing. Everyone was complaining about the ice on the dash and frozen water in the hose on Facebook. I was spewing that the thermometer got to 8 degrees. Is that the first night under 10 up here?
AM session was short sharp and nasty. Little deadlift thruster metcon
21,15,9 deads at 100 thruster at 42.5kg. Tasty. Smashed out 4.01/4.02 couldn't tell. Was delirious at the time but I caught BJ's score of 5.44. Sim smashed out 5.57.......impressive. We chucked on some weight and went for a prowler WOD. Pretty much rotating 1:3 work rest for 5 mins to cover as much distance as possible. Yuk! We hit 440m but was so short and fast you couldn't think about it.
PM session was technique for me. Have not lifted weights in so long that 90kg destroyed my. Just did 5 sets of 1 hang squat clean and 2 split jerks at 92.5kg for sets across.
See what tomorrow brings.
AM session was short sharp and nasty. Little deadlift thruster metcon
21,15,9 deads at 100 thruster at 42.5kg. Tasty. Smashed out 4.01/4.02 couldn't tell. Was delirious at the time but I caught BJ's score of 5.44. Sim smashed out 5.57.......impressive. We chucked on some weight and went for a prowler WOD. Pretty much rotating 1:3 work rest for 5 mins to cover as much distance as possible. Yuk! We hit 440m but was so short and fast you couldn't think about it.
PM session was technique for me. Have not lifted weights in so long that 90kg destroyed my. Just did 5 sets of 1 hang squat clean and 2 split jerks at 92.5kg for sets across.
See what tomorrow brings.
Monday, 2 July 2012
Monday 2nd July 2012
Jess still away but the bed situation has not changed. I am still squished onto the side of the bed, sleeping half on the wooden frame as Dragon the loooooooooooong dog likes his space just as much as Mum.
Dragon and I got up early to clear the yard of birds (he hates them) Clipped a few bushes and prepped the yard for cleaning. Did my morning chores and headed to Sim's for a road trip to meet Brendan (BJ) at CrossFit Redlands with Ben.
Warmed up and got stuck into Angie. wasn't allowed to do butterfly pull ups though and set the push ups on 2 16kg bells and placed a centre bell to touch the chest to. Feet were raised
Time was 15.37 TOUGH after yesterday and just in general
Raced Brendan back to the coast and started session 2 for the day. Was good to have a fullish type of house at RAW. Brendan, Sim, Case, Karen, Jig, Clayto and myself. The only one missing was Jess :(
Today the others did log presses and sled drags. I had 800m row and 1600m run for time in one WOD
Decided to go hard out on the 800 and just see how I would far on the hilly run. Didn't fair to well I can tell you. My bloody 1600m run split was about 8mins but my 800m row was 2min30. I was happy with that. Average 1.34 per 500m.
total time 10.30
eat up and train tomorrow :)
Dragon and I got up early to clear the yard of birds (he hates them) Clipped a few bushes and prepped the yard for cleaning. Did my morning chores and headed to Sim's for a road trip to meet Brendan (BJ) at CrossFit Redlands with Ben.
Warmed up and got stuck into Angie. wasn't allowed to do butterfly pull ups though and set the push ups on 2 16kg bells and placed a centre bell to touch the chest to. Feet were raised
Time was 15.37 TOUGH after yesterday and just in general
Raced Brendan back to the coast and started session 2 for the day. Was good to have a fullish type of house at RAW. Brendan, Sim, Case, Karen, Jig, Clayto and myself. The only one missing was Jess :(
Today the others did log presses and sled drags. I had 800m row and 1600m run for time in one WOD
Decided to go hard out on the 800 and just see how I would far on the hilly run. Didn't fair to well I can tell you. My bloody 1600m run split was about 8mins but my 800m row was 2min30. I was happy with that. Average 1.34 per 500m.
total time 10.30
eat up and train tomorrow :)
Sunday, 1 July 2012
Sunday 1st July 2012
Woke early and did a little yard work before getting the message from Matty F on where he was positioned for the Gold Coast Marathon. he was up to watch his girl KILL the marathon in 3hours 18 and it was hot as!!! So dragon and I went on a road trip which took up most of the morning.
New I had to do this bloody 20RM squat from 2 days ago which I have not done yet. I know Swifty was going to hit it up at his gym this afternoon and as you know Jess is away so I put the call out.shout out via facebook for some SQUAT buddies. I think Jo Maas was semi keen but you know the 2 hour drive from Toowomba would hardly be worth a set of 20. Or would it??
Jiggy and Rich Seymour answered the call and the squat-a-thon was a go ahead. Jiggy punched out his first back squats since surgey and got 20 @100kg, Rich had NO idea what a 20RM would be and wanted to go 100kg but Jiggy talked him into 90 (just so Jiggy would win I feel) My sets felt heavy in warm up and I got to 150kg. I did one rep and thought yep lets go.
Felt heavy at 5
Felt good at 10 and was yep I'm going to make this
15n was like shit....... well I can't give up now
18 reps and I was only 2 to get and not sure if I can even get them but I am not going to put down this bar
20... GOT IT
20RM back squat 150kg (down 10kg from last time but then again last time I had some training under the belt)
finished with 3 sets of AMRAP GHR
DONE
New I had to do this bloody 20RM squat from 2 days ago which I have not done yet. I know Swifty was going to hit it up at his gym this afternoon and as you know Jess is away so I put the call out.shout out via facebook for some SQUAT buddies. I think Jo Maas was semi keen but you know the 2 hour drive from Toowomba would hardly be worth a set of 20. Or would it??
Jiggy and Rich Seymour answered the call and the squat-a-thon was a go ahead. Jiggy punched out his first back squats since surgey and got 20 @100kg, Rich had NO idea what a 20RM would be and wanted to go 100kg but Jiggy talked him into 90 (just so Jiggy would win I feel) My sets felt heavy in warm up and I got to 150kg. I did one rep and thought yep lets go.
Felt heavy at 5
Felt good at 10 and was yep I'm going to make this
15n was like shit....... well I can't give up now
18 reps and I was only 2 to get and not sure if I can even get them but I am not going to put down this bar
20... GOT IT
20RM back squat 150kg (down 10kg from last time but then again last time I had some training under the belt)
finished with 3 sets of AMRAP GHR
DONE
Saturday, 30 June 2012
Saturday 31st June 2012
Yesterday at the end of the muscle up WOD we had organised to come up for a Saturday night WOD at CFB. Partner workout with thrusters, burpees and running............ bleeerrrrr yuck. It is the kinda workout you think you need to have a partner with to share the pain. As Jess is away in Sydney of course I was going to go. I was excited all day to hang out with the crew we had from Friday and hit this little thing together
On the way up I did the whole gay facebook post about tagging where you are going and who with. Well I shouldn't have even bothered coz the Matt Swift was the only guy who made it. From now he is called the Rock or Mr dependable. Always there and always going to bust a gut working
Him and I hit the WOD and had a feed after like a gay couple as both our partners were MIA. Not that there is anything wrong with being a gay couple, I'm just saying,
After the two guys smashed mobility and crap talk for 45min or so we hit this bad boy
24min AMRAP Partner wod
10 thrusters (42,5kg)
5 burpees
150m run
alternating work/rest
we got 10 rounds each and were FRIED. Was supposed to catch up on 20RM squat from yesterday but it got canned again till tomorrow.
On the way up I did the whole gay facebook post about tagging where you are going and who with. Well I shouldn't have even bothered coz the Matt Swift was the only guy who made it. From now he is called the Rock or Mr dependable. Always there and always going to bust a gut working
Him and I hit the WOD and had a feed after like a gay couple as both our partners were MIA. Not that there is anything wrong with being a gay couple, I'm just saying,
After the two guys smashed mobility and crap talk for 45min or so we hit this bad boy
24min AMRAP Partner wod
10 thrusters (42,5kg)
5 burpees
150m run
alternating work/rest
we got 10 rounds each and were FRIED. Was supposed to catch up on 20RM squat from yesterday but it got canned again till tomorrow.
Friday 30th June 2012
Traveled to CrossFit Brisbane to hit up a WOD with Matt Swift (Brissy), J Bone (Arena), Keegs (Brissy), Johnny Larmore (Brissy/Rocks) and Sim (from RAW)
Great little metcon that I though would get me smoked by everyone but a month on the cans from Johnny Larmore enabled me to pull through and not finish last :)
would have loved Jess to come and I am sure she would have beaten even Keegs............ hmm maybe not. The kid has a tank on him!
WOD was
12min AMRAP
3 Muscle up
9 box jump 24"
12 wall ball
pumped out 9 rounds and 5 reps (up to 2 box jumps)
Was too drained and Matts class started after so we saved our 20RM squat for another day
Great little metcon that I though would get me smoked by everyone but a month on the cans from Johnny Larmore enabled me to pull through and not finish last :)
would have loved Jess to come and I am sure she would have beaten even Keegs............ hmm maybe not. The kid has a tank on him!
WOD was
12min AMRAP
3 Muscle up
9 box jump 24"
12 wall ball
pumped out 9 rounds and 5 reps (up to 2 box jumps)
Was too drained and Matts class started after so we saved our 20RM squat for another day
Wednesday, 27 June 2012
Thursday 28th June 2012
Deadlift 3,2,2,2,1,1,1,1
Twinge in back stopped doubles at 205kg
Alternating Tabata
Squat
Double unders.
Lowest 15 squats
Double unders unbroken
Twinge in back stopped doubles at 205kg
Alternating Tabata
Squat
Double unders.
Lowest 15 squats
Double unders unbroken
Wednesday 28th June 2012
Jackie 6.10
Hip thrust 3 x 8 100kg
O lift complex
Halt Sn deadlift 1
Power Sn 1
Sn balance 1
Hang Sn 1
This is 1 rep
3 sets of 3 reps
Hip thrust 3 x 8 100kg
O lift complex
Halt Sn deadlift 1
Power Sn 1
Sn balance 1
Hang Sn 1
This is 1 rep
3 sets of 3 reps
Tuesday 27th June 2012
A) bench 6-6-6
109, 111.5, 113.5
B) 21,15,9
K2E
Burpees
4min
C)400m runs with 2min rest
1.15
1.15
1.21
109, 111.5, 113.5
B) 21,15,9
K2E
Burpees
4min
C)400m runs with 2min rest
1.15
1.15
1.21
Monday, 25 June 2012
Monday 25th June 2012
AMRAP 21 mins
7 thruster 42kg
7 swings 32kg
7 hspu
L sit accumulation 2mins
Took about 11 sets. (shit)
Heavy front squat then 3 by 5 at 80%
7 thruster 42kg
7 swings 32kg
7 hspu
L sit accumulation 2mins
Took about 11 sets. (shit)
Heavy front squat then 3 by 5 at 80%
Saturday, 23 June 2012
Sunday 24th JUNE 2012
Food Intake
*Green juice celery, spinach, rocket, spinach, mint, parsley
*Post WOD coconut water, egg protein shake
*chicken breast, berrie, bacon, spinach, mushroom, egg
Training
12 sets of 200m run. Run was a 50m shuttle by 4 up and down the driveway.
Goal was to stick every interval within 3 seconds of each other. Resting 1min between sets
All runs were 47 or 46 sec. Got hard at the end, the hill kills me
Here is the data
http://connect.garmin.com/activity/192052449
*Green juice celery, spinach, rocket, spinach, mint, parsley
*Post WOD coconut water, egg protein shake
*chicken breast, berrie, bacon, spinach, mushroom, egg
Training
12 sets of 200m run. Run was a 50m shuttle by 4 up and down the driveway.
Goal was to stick every interval within 3 seconds of each other. Resting 1min between sets
All runs were 47 or 46 sec. Got hard at the end, the hill kills me
Here is the data
http://connect.garmin.com/activity/192052449
Friday, 22 June 2012
Saturday 23rd June 2012
Food intake
*Juice- coconut water, coconut oil, celery, spinach, rocket, mint, parsley
*lunch-chicken breast, cabbage, mushroom spinach and bacon stir fry in coconut oil
*post WOD 3 eggs with coconut water and vanilla extract 2 small sweet potatoes
*dinner-all you can eat paleo buffer
Training
5 rounds for time
25 push press at 37.5k
35 air squats
-8.31
1600m hill climb Running TT
-6.52
Mobility
-10mins in squat
*Juice- coconut water, coconut oil, celery, spinach, rocket, mint, parsley
*lunch-chicken breast, cabbage, mushroom spinach and bacon stir fry in coconut oil
*post WOD 3 eggs with coconut water and vanilla extract 2 small sweet potatoes
*dinner-all you can eat paleo buffer
Training
5 rounds for time
25 push press at 37.5k
35 air squats
-8.31
1600m hill climb Running TT
-6.52
Mobility
-10mins in squat
Monday, 18 June 2012
Monday 18th June 2012
Weigh in at 8am 97kg
AM WOD
Heavy single bench 127.5kg
Then
5 sets of 5 @80% 102.5kg
Then
12min AMRAP
15 KBS 32kg
15m prowler 100kg on grass
15 wall ball
15m prowler as above
Score was 4 rounds swings and 15m prowler
PM
15mins clean and jerk tech
5 rope climbs 10 kb snatch 32kg each arm
4 rope / 8 snatch each
3 rope / 6 snatch each
2 rope / 4 snatch each
1 rope / 2 snatch each
10min something
Sandbag cleans low 1min
Push press for 5's 80kg
AM WOD
Heavy single bench 127.5kg
Then
5 sets of 5 @80% 102.5kg
Then
12min AMRAP
15 KBS 32kg
15m prowler 100kg on grass
15 wall ball
15m prowler as above
Score was 4 rounds swings and 15m prowler
PM
15mins clean and jerk tech
5 rope climbs 10 kb snatch 32kg each arm
4 rope / 8 snatch each
3 rope / 6 snatch each
2 rope / 4 snatch each
1 rope / 2 snatch each
10min something
Sandbag cleans low 1min
Push press for 5's 80kg
Wednesday, 6 June 2012
Thursday 7th June 2012
Had the worst night sleep ever. I think I've either slept on my arm or hurt something in my wrist even though there is no pain I have terrible numbness along the median nerve distribution. Never had it before, but the numbness just won't go. Really irritating. Feel sorry for all those who have carpal tunnel syndrome normally. Today is now a forced rest day do I missed out on my prowler efforts I wanted to do.
Here is a picture of my home made splint I made to try and straighten my arm. This was sometime between 1 and 330am
Here is a picture of my home made splint I made to try and straighten my arm. This was sometime between 1 and 330am
Tuesday, 5 June 2012
Wednesday 6th June 2012
630am
Black coffee
720am
*5km row
*overhead squat technique
*every min on min 15min
5 hspu
*every min on min 15min
4 pistols
*hamdstand walk practise
10am
Sweet potato left over meatza
12pm
*2 hang power cleans on min for 15min
* overhead squat for depth sets of 5
2pm
Steamed veggies steak
230pm
Protein shake in coconut water
3pm
STRONG black
4pm
* hang squat clean 6 sets of 3 @80
* overhead squat 4 sets of 5 @ 50
* clean pulls 4 sets of 5 @ 80
* back squat 4 sets of 5 @ 135kg
* 800,400,200m run. Rest half interval time
8pm
Stirfry spinach, capsicum mushroom etc with Mmm steak.
Black coffee
720am
*5km row
*overhead squat technique
*every min on min 15min
5 hspu
*every min on min 15min
4 pistols
*hamdstand walk practise
10am
Sweet potato left over meatza
12pm
*2 hang power cleans on min for 15min
* overhead squat for depth sets of 5
2pm
Steamed veggies steak
230pm
Protein shake in coconut water
3pm
STRONG black
4pm
* hang squat clean 6 sets of 3 @80
* overhead squat 4 sets of 5 @ 50
* clean pulls 4 sets of 5 @ 80
* back squat 4 sets of 5 @ 135kg
* 800,400,200m run. Rest half interval time
8pm
Stirfry spinach, capsicum mushroom etc with Mmm steak.
Tuesday 5th June 2012
630am
Banana smoothie with water and coconut cream
7am
*5km row
* mobility
830am
Protein shake with water
9am
*2 High hang squat snatch on min 30min
* 3 front squats on 90sec for 30min
12pm
Coffee
1230pm
More snatch with Matt swift
230pm
Steamed veggies and steak
4pm
* 21,15,9
80kg stone to shoulder
60% body weight strict press
*500m row + max wall ball in 3min
8-940pm
Meatza, berries, coconut cream, sweet potato.
Banana smoothie with water and coconut cream
7am
*5km row
* mobility
830am
Protein shake with water
9am
*2 High hang squat snatch on min 30min
* 3 front squats on 90sec for 30min
12pm
Coffee
1230pm
More snatch with Matt swift
230pm
Steamed veggies and steak
4pm
* 21,15,9
80kg stone to shoulder
60% body weight strict press
*500m row + max wall ball in 3min
8-940pm
Meatza, berries, coconut cream, sweet potato.
Sunday, 3 June 2012
Monday 4th June 2012
630am
Coffee (coconut water/protein powder)
7am-training
*5km row
*every min 15min
2 muscle ups
2 handstand push up
* handstand walk practise
*20min AMRAP
50m prowler
20 burpees
-this was fucked up
11am breakfast
2 steaks, steamed veggies
Plate of berries
215pm lunch
1 steak, steamed veggies
345pm training
*yoke/log metcon
*t2b/box jump metcon
8pm
3-4 steaks, pumpkin, cauliflower, cabbage
Berries to top it off.
Coffee (coconut water/protein powder)
7am-training
*5km row
*every min 15min
2 muscle ups
2 handstand push up
* handstand walk practise
*20min AMRAP
50m prowler
20 burpees
-this was fucked up
11am breakfast
2 steaks, steamed veggies
Plate of berries
215pm lunch
1 steak, steamed veggies
345pm training
*yoke/log metcon
*t2b/box jump metcon
8pm
3-4 steaks, pumpkin, cauliflower, cabbage
Berries to top it off.
Saturday, 2 June 2012
AM
Weightlifting coaching session with Miles.
All from the hang sets of 6 alternating
Power snatch/full snatch
Power clean/full clean
Then split jerks
PM
Was absolutely hammered!!! Like didn't want to train hammered and probably shouldn't have!
4km run
Row burpee WOD 43 burpees
Strict press ring dips high 10's
Thruster burpee low 4's
FML
Weightlifting coaching session with Miles.
All from the hang sets of 6 alternating
Power snatch/full snatch
Power clean/full clean
Then split jerks
PM
Was absolutely hammered!!! Like didn't want to train hammered and probably shouldn't have!
4km run
Row burpee WOD 43 burpees
Strict press ring dips high 10's
Thruster burpee low 4's
FML
Friday, 1 June 2012
Friday June 1st, 2012
AM
2-3km run
12min AMRAP
7 pull ups (strict)
14 alt. pistols
21 GHD sit ups
Ghr
Superset
Reverse hyper
PM
3km row
Front squats 5's on min
Hang power snatch on min 2's
Hang snatch on min 2's
Metcon
Went well. Not sure time
2-3km run
12min AMRAP
7 pull ups (strict)
14 alt. pistols
21 GHD sit ups
Ghr
Superset
Reverse hyper
PM
3km row
Front squats 5's on min
Hang power snatch on min 2's
Hang snatch on min 2's
Metcon
Went well. Not sure time
Saturday, 26 May 2012
Saturday May 25,2012
*3km run
*
Power clean and chest to bar pull ups
10 @70kg 20 c2b
8@80kg 16 c2b
6@90kg 12 c2b
4@100kg 8 c2b
2@110kg 4 c2b
*
500 row
3 rounds
20 ring dips
50 double unders
500 row
*7km run
*
Power clean and chest to bar pull ups
10 @70kg 20 c2b
8@80kg 16 c2b
6@90kg 12 c2b
4@100kg 8 c2b
2@110kg 4 c2b
*
500 row
3 rounds
20 ring dips
50 double unders
500 row
*7km run
Friday, 25 May 2012
Friday May 25,2012
*5km row
* 10 rounds
50 double unders
5 wall climbs
* snatch balance for PRACTISE
* snatch doubles 21 sets
* front squat triples 12 sets then 1,2,3,4,5,1,2,3,4,5 reps at 100kg
* EMOM 20min
5 chest to bar
5 box jumps
* 10 rounds
50 double unders
5 wall climbs
* snatch balance for PRACTISE
* snatch doubles 21 sets
* front squat triples 12 sets then 1,2,3,4,5,1,2,3,4,5 reps at 100kg
* EMOM 20min
5 chest to bar
5 box jumps
Wednesday, 23 May 2012
Thursday May 24,2012
* 10 sets
400m row on the 2mins at 140/500
*about 20sets on 90 sec
2 full range hspu on parallettes
*800m run
42 swings
24 pull ups
*400m run
21 swings
12 pull ups
*200m run
12 swings
6 pull ups
* overhead squats in 10's
20,30,40,50,60kg
* 3 on min for 20min
Squat clean start 65 end at 85kg
* 3 on min for 20min
Power clean power jerk
Start 60 end 80kg
*2min accumulated L sit
400m row on the 2mins at 140/500
*about 20sets on 90 sec
2 full range hspu on parallettes
*800m run
42 swings
24 pull ups
*400m run
21 swings
12 pull ups
*200m run
12 swings
6 pull ups
* overhead squats in 10's
20,30,40,50,60kg
* 3 on min for 20min
Squat clean start 65 end at 85kg
* 3 on min for 20min
Power clean power jerk
Start 60 end 80kg
*2min accumulated L sit
Saturday May 19,2012 (double unders and shit with bar muscle ups)
*3 rounds for time
50 du's
40 sit ups
30 med ball cleans
20 pull ups
10hspu
17.56
*3 bar muscle up on min 10min
*3 heavy snatch balance
-failed and stopped portion of that session at. 60kg started at bar and worked to 60 in about 10sets
*1 squat clean and 5 front squats
52,57,60,65,72,77,80 did 80 for
*10 sets 1:1 recovery
1 medball squat throw for distance
1 burpee
Sprint to ball
1 overhead toss
2 burpees
Sprint to ball
* 50 burpees
-1.52
50 du's
40 sit ups
30 med ball cleans
20 pull ups
10hspu
17.56
*3 bar muscle up on min 10min
*3 heavy snatch balance
-failed and stopped portion of that session at. 60kg started at bar and worked to 60 in about 10sets
*1 squat clean and 5 front squats
52,57,60,65,72,77,80 did 80 for
*10 sets 1:1 recovery
1 medball squat throw for distance
1 burpee
Sprint to ball
1 overhead toss
2 burpees
Sprint to ball
* 50 burpees
-1.52
Wednesday May 23, 2012
* 5km run
* 6 by 150m hills sprint repeats with jog recovery
* 10 sets
3 deadlifts @ 200kg
15m Prowler suicide shuttle (30m) @ 160kg
*6 HSPU on min 6min
* 3 position snatch (low to high)
10-15sets not sure
* 20 Turkish get ups each arm (40 total @24kg)
* every min on min 20min
10 pull ups
5 burpees
WORKLOAD
jog 5000m
sprint 900m
deadlift 30 reps @200kg
prowler 300m @160kg
HSPU 36 reps
Snatch up to 45 reps
TGU 40 reps
Pull ups 200
burpees 100
* 6 by 150m hills sprint repeats with jog recovery
* 10 sets
3 deadlifts @ 200kg
15m Prowler suicide shuttle (30m) @ 160kg
*6 HSPU on min 6min
* 3 position snatch (low to high)
10-15sets not sure
* 20 Turkish get ups each arm (40 total @24kg)
* every min on min 20min
10 pull ups
5 burpees
WORKLOAD
jog 5000m
sprint 900m
deadlift 30 reps @200kg
prowler 300m @160kg
HSPU 36 reps
Snatch up to 45 reps
TGU 40 reps
Pull ups 200
burpees 100
Monday, 21 May 2012
Tuesday May 22,2012
*45 on/45 off for 30 mins
Rower above 1500 cals/hr
*on min 10mins
7 t2b
4 pistols
*ladder
Strict pull up
Strict ring dip
-8mins
*strict press sets of 3
Start at 40 up by 5kg to 80kg guess that's 9 sets or so
* from 80kg push press sets of 3 up to 100kg in jumps of 5kg with 3 sets at 90kg so....11sets
*heavyish squat clean doubles
Start at 60 up by 5kgs to 90 and 7 sets at 90kg. So 13 sets
* on the 2min for 20mins (10sets)
50 du's
10 wall ball to 12ft target
*10 mins handstand holds.
Rower above 1500 cals/hr
*on min 10mins
7 t2b
4 pistols
*ladder
Strict pull up
Strict ring dip
-8mins
*strict press sets of 3
Start at 40 up by 5kg to 80kg guess that's 9 sets or so
* from 80kg push press sets of 3 up to 100kg in jumps of 5kg with 3 sets at 90kg so....11sets
*heavyish squat clean doubles
Start at 60 up by 5kgs to 90 and 7 sets at 90kg. So 13 sets
* on the 2min for 20mins (10sets)
50 du's
10 wall ball to 12ft target
*10 mins handstand holds.
Sunday, 20 May 2012
Monday May 21, 2012 (run+hspu)
*30min run
*5 Hspu on min
-15mins
*heavy ohs 5's to 60kg
* heavy snatch to 67.5kg
*Prowler suicides by 5 at 80kg
Max effort prowler 1min by 2
* muscle up/du ladder
-4min
* hspu practise
*5 Hspu on min
-15mins
*heavy ohs 5's to 60kg
* heavy snatch to 67.5kg
*Prowler suicides by 5 at 80kg
Max effort prowler 1min by 2
* muscle up/du ladder
-4min
* hspu practise
Saturday, 19 May 2012
Sunday May 20, 2012 (Fartlek run, pause OHS)
*10min warm up run
*interval runs 3mins a lap. 5 laps
150m fast, 150m slow repeat twice for lap
*3 pause OHS on 90sec for 15mins
Finished 37.5kg
*3 thrusters on minute 15min
Start 52 end 60 kg
21,15,9
Kbs 32kg
50m bear crawl
-6.52
*interval runs 3mins a lap. 5 laps
150m fast, 150m slow repeat twice for lap
*3 pause OHS on 90sec for 15mins
Finished 37.5kg
*3 thrusters on minute 15min
Start 52 end 60 kg
21,15,9
Kbs 32kg
50m bear crawl
-6.52
Friday, 18 May 2012
Friday May 18, 2012 (run burpee/ pp swing
Away with Jess and Norwest team for the regionals. Brought some stuff to train with though
500m run
50 burpees
500m run
30 burpees
500m run
10 burpees
-10.28
1min 10 Push press 52kg
1min 15 KBS 32kg
For 20mins
*3 squat snatch in the minute for 5mins
-40
-45
-47.5
*1 snatch on the 30sec for 5mins
52kg
* 5 rounds for time
10 power clean 60kg
15 wall ball
=6.57
*practise
4 pistols on min for 10mins
500m run
50 burpees
500m run
30 burpees
500m run
10 burpees
-10.28
1min 10 Push press 52kg
1min 15 KBS 32kg
For 20mins
*3 squat snatch in the minute for 5mins
-40
-45
-47.5
*1 snatch on the 30sec for 5mins
52kg
* 5 rounds for time
10 power clean 60kg
15 wall ball
=6.57
*practise
4 pistols on min for 10mins
Thursday, 17 May 2012
Thursday May 17, 2012 (REST/Endurance capacity)
So today was a rest day as it is day 4 in my little cycle. Have a break from proper training structure as time does not really permit at the moment with prep for the Norwest team and helping Jess out with her individual endeavors.
Felt good today and wasn't really in the mood for a complete rest so smashed out an active type rest day. I have 4 capacity type pieces that I have to hit each cycle and today it was ENDURANCE.
Session done in the am between 6am 7am classes and the 930am class.
5 by 600m sprints on the 3min. When I say sprint the goal wasn't sprint SPRINT. It was like a tempo type pace trying to hit each effort the same as the last and not moving +/- 3 seconds from the first effort
Efforts
1-2.18
2-2.21
3-2.21
4-2.21
5-2.18
Pretty solid, felt good, so had roughly 40sec between rounds.
Finished off with handstand walking practise back at the gym but was freaking freezing so didn't do much.
Now we just had our team check into the games at Wollongong and cooking up a feed with Jess and Rich!
Felt good today and wasn't really in the mood for a complete rest so smashed out an active type rest day. I have 4 capacity type pieces that I have to hit each cycle and today it was ENDURANCE.
Session done in the am between 6am 7am classes and the 930am class.
5 by 600m sprints on the 3min. When I say sprint the goal wasn't sprint SPRINT. It was like a tempo type pace trying to hit each effort the same as the last and not moving +/- 3 seconds from the first effort
Efforts
1-2.18
2-2.21
3-2.21
4-2.21
5-2.18
Pretty solid, felt good, so had roughly 40sec between rounds.
Finished off with handstand walking practise back at the gym but was freaking freezing so didn't do much.
Now we just had our team check into the games at Wollongong and cooking up a feed with Jess and Rich!
Wednesday, 16 May 2012
Wednesday May 16, 2012 ( Rope +squat/T2B/snatch DL
* 3 rounds for Time
5 rope climb
25 back squat 85kg
-10.40
Finisher
*100 T2B
Each break 30m prowler 80kg
PM
*800m row
3 rounds
15 KBS 24kg
50double unders
800m row
-9.25
Capacity powerlifting 3's
5 sets of 3 reps Snatch grip deadlift
140,145,150,155,160kg
5 rope climb
25 back squat 85kg
-10.40
Finisher
*100 T2B
Each break 30m prowler 80kg
PM
*800m row
3 rounds
15 KBS 24kg
50double unders
800m row
-9.25
Capacity powerlifting 3's
5 sets of 3 reps Snatch grip deadlift
140,145,150,155,160kg
Monday, 14 May 2012
Tuesday May 15, 2012 (Overhead squat + HSPU/Overhead carry)
*Warm up Burgener
3 rounds of 3 of each exercise
snatch high pull. muscle snatch, snatch land, overhead squat, pressing snatch balance, heaving snatch balance, snatch balance
*WOD
Overhead Squat 1,1,1,1,1,1,1
Worked on technique a bit today as this is a huge sticking point for me.
70, 70, 75, 75, 80, 80, 85kg
*Finisher
50 HSPU every break 1 leg less rope climb and 1 prowler interval 10, 20, 30m suicide
-14.08
16, 13, 11, 10 HSPU break up
PM session
*Strongman capacity
3 rounds each for time with 3min rest
400m overhead plate carry 20kg
each break 5 ground to overhead with plate
-4.13 (3 drops)
-4.03 (3 drops)
-3.40 (5 drops but faster)
3 rounds of 3 of each exercise
snatch high pull. muscle snatch, snatch land, overhead squat, pressing snatch balance, heaving snatch balance, snatch balance
*WOD
Overhead Squat 1,1,1,1,1,1,1
Worked on technique a bit today as this is a huge sticking point for me.
70, 70, 75, 75, 80, 80, 85kg
*Finisher
50 HSPU every break 1 leg less rope climb and 1 prowler interval 10, 20, 30m suicide
-14.08
16, 13, 11, 10 HSPU break up
PM session
*Strongman capacity
3 rounds each for time with 3min rest
400m overhead plate carry 20kg
each break 5 ground to overhead with plate
-4.13 (3 drops)
-4.03 (3 drops)
-3.40 (5 drops but faster)
Sunday, 13 May 2012
Monday May 14, 2012 (jag 28 + wall walks / Jerks 2's$
* WOD
Jag 28
800 run
28 swings 32kg
28 strict chins
28 clean and jerk 32kg each hand
28 strict chins
800 run
=20.44
* Core
3 sets of 5 wall walks
*Finisher
4min time cap
1000m row
AMRAP burpees
=got 12 rowing split 7.27
PM session
* Olympic lifting capacity
Split jerks for doubles
2,2,2,2,2,2,2
-no fails
Jag 28
800 run
28 swings 32kg
28 strict chins
28 clean and jerk 32kg each hand
28 strict chins
800 run
=20.44
* Core
3 sets of 5 wall walks
*Finisher
4min time cap
1000m row
AMRAP burpees
=got 12 rowing split 7.27
PM session
* Olympic lifting capacity
Split jerks for doubles
2,2,2,2,2,2,2
-no fails
Saturday, 12 May 2012
Sunday May 13, 2012 (Rest Day-Endurance capacity 20)
*Warm up-dynamic
300m run
Then 3rds of 10m
High knees, butt kicks, side to side, karaoke, karaoke hip lift, power skip, power skip with kick
200m run
*Endurance Capacity
20m time frame
5km run (just over) 22.29
300m run
Then 3rds of 10m
High knees, butt kicks, side to side, karaoke, karaoke hip lift, power skip, power skip with kick
200m run
*Endurance Capacity
20m time frame
5km run (just over) 22.29
Friday, 11 May 2012
Saturday May 12, 2012 (regional wod 6 + HSPU/Pistols + Strongman
*CrossFit style warm up
3 rounds of stretch, push, pull, squat, stretch
push ups, ring dip, hspu
strict, kipping, butterfly
air, dowel, overhead squat
*Regional WOD 6
3 rounds
7 155kg deadlift
7 muscle ups
+
21 wall ball
21 toes to bar
+
30m farmers 45kg
+
28 burpee over box jumps
+
30m farmers
+
3 muscle ups
time cap 17min
@ time cap had 2 muscle ups to go!!
Total time 17.40
*Finisher for fun
45kg snatch DB 10 reps
60m sprint
3 x 1:1
part 2
4 HSPU 4 pistols on min for 5mins
rest
PM session
*Warm up burgener warm up
3 rounds
5 snatch balance at 20kg
10m walk with bar increasing 20/40/60kg
5 burpees
*capacity training- Strongman
400m walk with barbell loaded to 60kg overhead
-every drop 20 burpees.
time=24min
3 rounds of stretch, push, pull, squat, stretch
push ups, ring dip, hspu
strict, kipping, butterfly
air, dowel, overhead squat
*Regional WOD 6
3 rounds
7 155kg deadlift
7 muscle ups
+
21 wall ball
21 toes to bar
+
30m farmers 45kg
+
28 burpee over box jumps
+
30m farmers
+
3 muscle ups
time cap 17min
@ time cap had 2 muscle ups to go!!
Total time 17.40
*Finisher for fun
45kg snatch DB 10 reps
60m sprint
3 x 1:1
part 2
4 HSPU 4 pistols on min for 5mins
rest
PM session
*Warm up burgener warm up
3 rounds
5 snatch balance at 20kg
10m walk with bar increasing 20/40/60kg
5 burpees
*capacity training- Strongman
400m walk with barbell loaded to 60kg overhead
-every drop 20 burpees.
time=24min
Thursday, 10 May 2012
Friday May 11, 2012 (L pull up/back ext + front sq)
AM training
*Gymnastic based warm up
3 rounds Samson stretch, active hang, hollow rocks, superman hold, v ups, inchworm, strict k2e,
*WOD
21,15,9
L Pull ups
Back ext 10kg
-7.40
*Finisher (work based)
3 rounds for time
50 swings 24kg
50 double unders
Then
5 rope climbs to finish
-10.19
*Practise
-15 pistols each leg
PM training (Powerlifting)
*kettlebell based warm up
3 rounds with mobility in between
Body passes, single arm swing, goblet squat, double arm swing, thruster
* Capacity based "powerlifting)
Front squat for 1's
110, 115, 120, 125, 130, 130, 130,
the rest were at 100kg for form. Highest weight today was 130kg
-
*Gymnastic based warm up
3 rounds Samson stretch, active hang, hollow rocks, superman hold, v ups, inchworm, strict k2e,
*WOD
21,15,9
L Pull ups
Back ext 10kg
-7.40
*Finisher (work based)
3 rounds for time
50 swings 24kg
50 double unders
Then
5 rope climbs to finish
-10.19
*Practise
-15 pistols each leg
PM training (Powerlifting)
*kettlebell based warm up
3 rounds with mobility in between
Body passes, single arm swing, goblet squat, double arm swing, thruster
* Capacity based "powerlifting)
Front squat for 1's
110, 115, 120, 125, 130, 130, 130,
the rest were at 100kg for form. Highest weight today was 130kg
-
Wednesday, 9 May 2012
Thurday May 10, 2012 (800's + HSPU finisher + Snatch capacity)
Took the AM classes today and had a mate join me for the session at 8am. Jess had a sleep in today and her rest day so I had to fly solo for most of the morning.
730am had a few macadamias and thats about it. Didn't want to spew during my session.
8AM training
*Dynamic warm up
400run, high knees, butt kicks, side to side, karaoke, hamstring walk, quad walk, glute walk, karaoke with leg lift, power skips, hurdle skips. Performed for 2 rounds
Build up sprints to about 80% 3 sets of 60m jog back recover
*WOD
3sets of 800m sprint rest 2mins between each run
1- 2.45
2- 2.57
3- 2.52
*Finisher
4 HSPU on the minute for 10mins
POST WOD
sweet potato, coconut water, lean mince patties, avacardo
LUNCH
grass fed beef roast, fat as dressing on rocket and spinach salad with sweet potato, few macadamias
330pm training
*Burgener warm up
3 rounds with broom
3 rounds with bar
-specific hang tech work for muscle snatch
*Capacity Olympic lifting for 3's
(5 sets of 3 reps, drop from top/quick re set)
1-58kg
2-60kg
3-60kg
4-62.5kg
5-62.5kg
Stretch mobility and handstand push up work
730am had a few macadamias and thats about it. Didn't want to spew during my session.
8AM training
*Dynamic warm up
400run, high knees, butt kicks, side to side, karaoke, hamstring walk, quad walk, glute walk, karaoke with leg lift, power skips, hurdle skips. Performed for 2 rounds
Build up sprints to about 80% 3 sets of 60m jog back recover
*WOD
3sets of 800m sprint rest 2mins between each run
1- 2.45
2- 2.57
3- 2.52
*Finisher
4 HSPU on the minute for 10mins
POST WOD
sweet potato, coconut water, lean mince patties, avacardo
LUNCH
grass fed beef roast, fat as dressing on rocket and spinach salad with sweet potato, few macadamias
330pm training
*Burgener warm up
3 rounds with broom
3 rounds with bar
-specific hang tech work for muscle snatch
*Capacity Olympic lifting for 3's
(5 sets of 3 reps, drop from top/quick re set)
1-58kg
2-60kg
3-60kg
4-62.5kg
5-62.5kg
Stretch mobility and handstand push up work
Tuesday, 8 May 2012
Wednesday May 9, 2012 (O lifting + Double under box jump)
Yesterday was a right off. Spent 8 hours in the car traveling down from QLD to Sydney. Fun fun. Got out of the car and felt like a I had been driving an mini!!! Would have liked to do something but it was just too late by the time we got in and we needed to un pack and get settled.
Took the 6am class today with Sarah and was up at 515 and bloody freezing! Whats the deal with Sydney weather? Had about 3 macadamias, a handful of spinach and a small kangaroo steak and was out the door.
For the next 3 months will be leaving all O lifting out of the metcons to get technique right. See how it goes.
7am O lifting session.
Gymnastic warm up
hang pull 1/ hang muscle clean 1 x 4, 5 sets @ 30kg
OHS heels raise 5 by 5 @ 40kg 3 second hold at the bottom
Back squat 5 by 5 @80kg 3 second hold at bottom
Press 5 by 5 @ 45kg 3 second hold at top
Conditioning
Like the games wod 5 with double unders and snatch but I did with increasing height to a box jump
50 sec cap for 20 double unders and box jump
Got to 110cm with 9 jumps to get there. Finished off my failed attempt with 55 double unders.
Took the 6am class today with Sarah and was up at 515 and bloody freezing! Whats the deal with Sydney weather? Had about 3 macadamias, a handful of spinach and a small kangaroo steak and was out the door.
For the next 3 months will be leaving all O lifting out of the metcons to get technique right. See how it goes.
7am O lifting session.
Gymnastic warm up
- Hanging L-raises on bar 4 x 15-30 sec
- Hold at top of rings 4 x 30 sec
- L-sit on Parallettes (straight legs) 2 x max effort
- L sit on Parallettes (bent legs – tuck) 2 x max effort
hang pull 1/ hang muscle clean 1 x 4, 5 sets @ 30kg
OHS heels raise 5 by 5 @ 40kg 3 second hold at the bottom
Back squat 5 by 5 @80kg 3 second hold at bottom
Press 5 by 5 @ 45kg 3 second hold at top
Conditioning
Like the games wod 5 with double unders and snatch but I did with increasing height to a box jump
50 sec cap for 20 double unders and box jump
Got to 110cm with 9 jumps to get there. Finished off my failed attempt with 55 double unders.
Sunday, 6 May 2012
Monday May 7, 2012 (Games WOD 4 + prowler)
Again didn't have much time today so just chucked something together during Jess' training and then a quick metcon.
630am Breakfast
-Sweet potato
7am training
Gymnastic Warm up
- Wall walks x 10
(perform slowly and focus on opening up shoulders)
- Handstand hold against wall 4 x approx 30sec.
(try and perform a free standing handstand during the 30 seconds)
- L-stand 4 x 20sec.
(walk feet up wall and walk hands out to create a 90 degree angle
to wall – focus on opening up shoulders)
Barbell warm up
hang snatch pull/hang muscle snatch 3 sets of 3
Hang clean pull/hang muscle clean 3 sets of 3
Strength/Position
Overhead Squat 5 sets of 5 reps at 40kg with 3 second pause at bottom and top of each rep
Metcon
Games WOD 4
50 back squats 60kg
40 pull ups
30 Overhead 60kg
50 Front squats 37kg
40 pull ups
30 Overhead 37kg
50 Overhead squats 30kg
40 pull ups
30 Overhead 30kg
19min 31
11am Breakfast 2
-2 steaks, sweet potato
-Berries and coconut cream
230pm training
Gymnastic warm up
- Handstand hold against wall 2 x approx 30 sec.
(try and perform a free standing handstand during the 30 seconds)
- Handstand shoulder taps (stomach to wall) 3 x 12
- Fwd rolls x 5 (this is to learn how to fall out of hsw if in need)
- Handstand walk practice on grass 5 minutes only.
*All from the hang
snatch pull 1, muscle snatch 1, overhead squat 3 for 3 sets @ 20kg
clean pull 1, muscle clean 1 for 3 sets
Metcon
50m prowler
50m log carry (50kg)
50m prowler
50m log carry
100m run
50 double unders
5 muscle ups
50 double unders
100m run
50m prowler
50m log carry
50m prowler
50m log carry
10.59
POST WOD
430pm
coconut cream curry with steak, caulifllower, broccoli, silverbeet
Berry smoothie with whole can of coconut milk
Sunday May 6, 2012 (games WOD 3)
Sunday-The day of rest. After a few weeks of really trying to put training together I have finally succumbed to not being able to do what I want to do in the short term. My priorities have been for the last 6 weeks on helping my partner Jess do the best she can at the Regionals in a few weeks. We both travel to Sydney on Tuesday but stopping in Yamba tomorrow night to visit Dad.
Todays training was not what was programmed and I feel bad for not being able to dedicate the time needed to training right now. Jess and I went to Brisbane today and by the time we made it back I had time for a short workout. I did the regional work out 3 with the dumbells.
Warm up
Barbell warm up
Hang muscle snatch 5 x 5 @ 30kg
Hang muscle clean 5 x 5 @ 30kg
Push press 1/split jerk 1 3 x 3 @ 50kg
WOD
4 rounds for time
10DB snatch 45kg (5 each arm)
60m run
3.19
Back to diet logging tomorrow
Todays training was not what was programmed and I feel bad for not being able to dedicate the time needed to training right now. Jess and I went to Brisbane today and by the time we made it back I had time for a short workout. I did the regional work out 3 with the dumbells.
Warm up
- Skin the cat x 10.
- Bridge walk walks (as far as you can) x 10
Barbell warm up
Hang muscle snatch 5 x 5 @ 30kg
Hang muscle clean 5 x 5 @ 30kg
Push press 1/split jerk 1 3 x 3 @ 50kg
WOD
4 rounds for time
10DB snatch 45kg (5 each arm)
60m run
3.19
Back to diet logging tomorrow
Saturday, 5 May 2012
Saturday May 5, 2012 (rest-kind of)
Today was a rest day and it started early with a 6am wedding for our lovely neighbours the Andrews'. It was a great morning and breakfast reception that was a paleo banquet. It was amazing. I had ever intention of doing some training or mobility early and then again in the evening but to tell you the truth I was in a food coma until 1230pm despite about 4 million coffees.
There is no point writing my food from this morning but it was about 4 sausages, 8-10 rashes of bacon, 2-3 eggs maybe 4-6 I guess and nearly 6 coffees.
Training
General monostructural warm up with 500m row, 3 sets of 20 double unders and freestanding handstand hold, roll out and general mobility
specific mobility on ankles with flossing and mobs, hip extension at end range as distraction in flexion, thoracic extension, shoulder dislocators and internal rotation
Burgener warm up times 3 with dowel, times 2 with empty bar
Snatch 2 by 8 @ 42.5kg
Snatch balance 2 by 6 @ 42.5kg
Snatch pulls 3 by 3 @77kg
static stretch to finish
Take a look at last nights snatch and jerk work
There is no point writing my food from this morning but it was about 4 sausages, 8-10 rashes of bacon, 2-3 eggs maybe 4-6 I guess and nearly 6 coffees.
Training
General monostructural warm up with 500m row, 3 sets of 20 double unders and freestanding handstand hold, roll out and general mobility
specific mobility on ankles with flossing and mobs, hip extension at end range as distraction in flexion, thoracic extension, shoulder dislocators and internal rotation
Burgener warm up times 3 with dowel, times 2 with empty bar
Snatch 2 by 8 @ 42.5kg
Snatch balance 2 by 6 @ 42.5kg
Snatch pulls 3 by 3 @77kg
static stretch to finish
Take a look at last nights snatch and jerk work
Thursday, 3 May 2012
Friday MAY 4, 2012 (single modality AnLp/hip speed, HSPU)
Had the worst night sleep EVER. Was awake from 130am till 4am. Was no point tossing and turning in bed so I got up and worked on the computer. Had a plate of nuts, and come calming tea. Now I feel like crap.
Training this AM will be fastest and I'll see how it plays out
930AM: EST, single modality AnLP 1-2 training
5 Sets:
10 burpees, AFAP
Run 35sec @ 95%
Rest 5:30
+
rest 15min (accumulate 35m handstand walking)
+
5 Sets:
Run 45sec @ 90%
Rest 5:30
http://connect.garmin.com/activity/174487421
http://connect.garmin.com/activity/174487443
2PM- Lunch
salad, bacon, lettuce, avacardo, chicken
430PM: Canned the PM scheduled session and just did some olympic lifting and handstand work
Just worked at perceived rehab %'s and took it easy
Snatch 3 @42.5 by 3, 3 @ 47.5 by 3
Power clean and power jerk 3@55kg by 3, 3 @ 59kg by 3
snatch pull 3 @ 59kg by 3
Handstand push up for perfect reps on the minute for 10mins
8pm Dinner
Broccoli, cauliflower, chicken
macadamias and berries
Training this AM will be fastest and I'll see how it plays out
930AM: EST, single modality AnLP 1-2 training
5 Sets:
10 burpees, AFAP
Run 35sec @ 95%
Rest 5:30
+
rest 15min (accumulate 35m handstand walking)
+
5 Sets:
Run 45sec @ 90%
Rest 5:30
http://connect.garmin.com/activity/174487421
http://connect.garmin.com/activity/174487443
2PM- Lunch
salad, bacon, lettuce, avacardo, chicken
430PM: Canned the PM scheduled session and just did some olympic lifting and handstand work
Just worked at perceived rehab %'s and took it easy
Snatch 3 @42.5 by 3, 3 @ 47.5 by 3
Power clean and power jerk 3@55kg by 3, 3 @ 59kg by 3
snatch pull 3 @ 59kg by 3
Handstand push up for perfect reps on the minute for 10mins
8pm Dinner
Broccoli, cauliflower, chicken
macadamias and berries
Wednesday, 2 May 2012
Thursday May 3, 2012 (snatch tech, gymnastic/clean tech, OHS, mobility)
Went out for dinner last night with Jess and Bron from the Norwest team. Was great to catch up and run through some snatch and muscle up technique. Dinner was at grilled, thanx to Aaron Lay and we smashed some grass feed goat, chicken and beef. Was really nice. I even lashed out and had goats cheese and homus.
730am- Breakfast
Spinach, broccoli, cauliflower, sweet potato and some chicken bits and small bit of steak.
930AM: CP based, snatch tech + LB bending moderate/high TUT + BWT density touches
A. Low hang (below knee) muscle snatch. Muscle snatch. Snatch balance @ 55kg, 1.1.1; rest 90sec x3
B. Tall hang squat snatch @ 40-47.5kg , 2 perfect reps every 60sec x6 (no ego)
C. Low bar good morning, 5,4,3 @ 4111; rest 3min
D1. 10-15* toes to bar ; rest 1min x5
D2. 10-15* ring dips rest 1min x5
** goal is more reps than last week
NOTES
A) felt good and really tried to not move my feet a whole lot. I did though which I was pissed about so the next exercise (B) I went even harder to try and not move feet. I was successful I think. See video. All sets @ 55kg
B) done @ 42.5kg not heavy but really tried to work on technique with feet close to each other in the squat. felt ok.
C) Done at 73, 80, 84kg for really good hamstring stretch
D) Got 15 for all sets on all exercises. did muscle up to ring dips. On the last set of toes to bar I got to 10 then 5 singles as I lost the kip. was pissed at this. The last few ring dips were also dodge coz of strength.
12pm Post wod
berries, whey protein and coconut cream milk shake
130pm lunch
silverbeet, spinach, broccoli, cauliflower, chicken steak in coconut cream curry
5PM: Aerobic Z1 + clean tech + OHS tech + mobility piece
Row - 10min @ easy-moderate,
+
10min - dynamic mobility, thoracic, dorsiflexion, internal + external shoulder rotation + shoulder flexion
+
Pressing snatch balance @ 33X1 5reps, light; rest 2min x4-5
+
20kg x 65reps OHS @ 1010; set and rep as needed, perfect reps, in o-lift kicks
+
Row- 10min as (50sec easy + 10sec moderate effort surge)
+
10min PNF mobility as above
+
10mim static mobility as above
NOTES
Row was done mixing up my technique between elbows outside and elbows inside knees on the catch. I feel I get better hip flexion on the the elbows inside knees. Doesnt mean my knees are splade to the side it just means my knees are apart enough to fit my elbows inbetween
Pressing snatch balance was done at 20kg. 10 down from last week but MUCh better form.
Broke the overhead squats into 25, 25, and 15 just to change camera angle for critic.
Post WOD meal
whey protein in water
8pm Dinner
Chicken, cauliflower, spinach, silverbeet and broccoli
CrossFit in Castle Hill
WOD gear CrossFit clothing
Personal training on the Gold Coast and CrossFit Programs
Program design Ross Blake
730am- Breakfast
Spinach, broccoli, cauliflower, sweet potato and some chicken bits and small bit of steak.
930AM: CP based, snatch tech + LB bending moderate/high TUT + BWT density touches
A. Low hang (below knee) muscle snatch. Muscle snatch. Snatch balance @ 55kg, 1.1.1; rest 90sec x3
B. Tall hang squat snatch @ 40-47.5kg , 2 perfect reps every 60sec x6 (no ego)
C. Low bar good morning, 5,4,3 @ 4111; rest 3min
D1. 10-15* toes to bar ; rest 1min x5
D2. 10-15* ring dips rest 1min x5
** goal is more reps than last week
NOTES
A) felt good and really tried to not move my feet a whole lot. I did though which I was pissed about so the next exercise (B) I went even harder to try and not move feet. I was successful I think. See video. All sets @ 55kg
B) done @ 42.5kg not heavy but really tried to work on technique with feet close to each other in the squat. felt ok.
C) Done at 73, 80, 84kg for really good hamstring stretch
D) Got 15 for all sets on all exercises. did muscle up to ring dips. On the last set of toes to bar I got to 10 then 5 singles as I lost the kip. was pissed at this. The last few ring dips were also dodge coz of strength.
12pm Post wod
berries, whey protein and coconut cream milk shake
130pm lunch
silverbeet, spinach, broccoli, cauliflower, chicken steak in coconut cream curry
5PM: Aerobic Z1 + clean tech + OHS tech + mobility piece
Row - 10min @ easy-moderate,
+
10min - dynamic mobility, thoracic, dorsiflexion, internal + external shoulder rotation + shoulder flexion
+
Pressing snatch balance @ 33X1 5reps, light; rest 2min x4-5
+
20kg x 65reps OHS @ 1010; set and rep as needed, perfect reps, in o-lift kicks
+
Row- 10min as (50sec easy + 10sec moderate effort surge)
+
10min PNF mobility as above
+
10mim static mobility as above
NOTES
Row was done mixing up my technique between elbows outside and elbows inside knees on the catch. I feel I get better hip flexion on the the elbows inside knees. Doesnt mean my knees are splade to the side it just means my knees are apart enough to fit my elbows inbetween
Pressing snatch balance was done at 20kg. 10 down from last week but MUCh better form.
Broke the overhead squats into 25, 25, and 15 just to change camera angle for critic.
Post WOD meal
whey protein in water
8pm Dinner
Chicken, cauliflower, spinach, silverbeet and broccoli
CrossFit in Castle Hill
WOD gear CrossFit clothing
Personal training on the Gold Coast and CrossFit Programs
Program design Ross Blake
Monday, 30 April 2012
Tuesday May 1, 2012 (squat, o-lift, core/jerk, press, scap)
6am breakfast
cauliflower, broccoli, coconut cream chicken, spinach and mushroom
730am
cup of TEA
930AM: CP based, glute/quad relationship work, o-lift squat tech + core endurance
A. Heels elevated bsq @ 50X0, 4reps; rest 3min x5
B. 3 Front squats + 3 tall hang squat cleans @ 50-65% effort; rest 2min x3
C1. Anchored sit ups, throw with arms, keep hands outside knee and ankle, 30reps; rest 1min x5
C2. Backwards sled drag, 1min @ moderate; rest 1min x5
NOTES
A) felt good, fast and explosive from the bottom. Worked at 80% weight
B) felt really good on this and mobility was awesome. check the video :) done at 52kg only 65% of 80kg
C's) done unbroken and 60kg on sled which was about 60m
1230pm Lunch
as breakfast but slightly bigger serving
4PM: CP based, Jerk tech + press test with scap focus + pull up insight test + scap work
A. Split jerk @ 11X3, 75% effort, 3reps; rest 2-3min x5
B. Seated behind neck strict press, @ 3010; 6RM
C. Pronated normal grip Pull up, 3,2,1 reps, WTD @ 30X1 rest 4min
D. DB ext rotation @ 2010, 10,8,6,6; rest 30sec b/t arms
E. Powell raise @ 2010, 10,8,6, 6; rest 30sec b/t arms
NOTES
A) Split jerk 75% of 80kg was 60kg and held 3sec pause for all reps. see video
B) FUCK failed a 6rm at 5 and a half reps at 60kg........ Spewing. Didn't redo at a lighter weight.
C) 3@15kg, 2@17kg, 1@25kg
D) @ 7kg
E) @ 10kg
8pm Dinner
silver bet, mushroom, cauliflower, spinach, bacon, chicken, red curry
CrossFit in Castle Hill
WOD gear CrossFit clothing
Personal training on the Gold Coast and CrossFit Programs
Program design Ross Blake
cauliflower, broccoli, coconut cream chicken, spinach and mushroom
730am
cup of TEA
930AM: CP based, glute/quad relationship work, o-lift squat tech + core endurance
A. Heels elevated bsq @ 50X0, 4reps; rest 3min x5
B. 3 Front squats + 3 tall hang squat cleans @ 50-65% effort; rest 2min x3
C1. Anchored sit ups, throw with arms, keep hands outside knee and ankle, 30reps; rest 1min x5
C2. Backwards sled drag, 1min @ moderate; rest 1min x5
NOTES
A) felt good, fast and explosive from the bottom. Worked at 80% weight
B) felt really good on this and mobility was awesome. check the video :) done at 52kg only 65% of 80kg
C's) done unbroken and 60kg on sled which was about 60m
1230pm Lunch
as breakfast but slightly bigger serving
4PM: CP based, Jerk tech + press test with scap focus + pull up insight test + scap work
A. Split jerk @ 11X3, 75% effort, 3reps; rest 2-3min x5
B. Seated behind neck strict press, @ 3010; 6RM
C. Pronated normal grip Pull up, 3,2,1 reps, WTD @ 30X1 rest 4min
D. DB ext rotation @ 2010, 10,8,6,6; rest 30sec b/t arms
E. Powell raise @ 2010, 10,8,6, 6; rest 30sec b/t arms
NOTES
A) Split jerk 75% of 80kg was 60kg and held 3sec pause for all reps. see video
B) FUCK failed a 6rm at 5 and a half reps at 60kg........ Spewing. Didn't redo at a lighter weight.
C) 3@15kg, 2@17kg, 1@25kg
D) @ 7kg
E) @ 10kg
8pm Dinner
silver bet, mushroom, cauliflower, spinach, bacon, chicken, red curry
CrossFit in Castle Hill
WOD gear CrossFit clothing
Personal training on the Gold Coast and CrossFit Programs
Program design Ross Blake
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