* 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
Monday, 30 July 2012
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
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