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Tuesday 13/04/10
Bench
3 x 50kg
3 x 57.5kg
7 x 62.5kg
Pull-ups with fatgripz: 1,2,3,4,5,5,4,3,2,1
The most i managed consecutively was 3...
CFR
Deadlift 5 x 5
5 x 110kg
5 x 115kg
5 x 125kg
5 x 135kg - Current 5RM. Think the earlier grip stuff didn't help here
2 x 140kg - with raps
Weighted Ring Rows 5 x 5
5 x 20kg
5 x 15kg
5 x 15kg
5 x 15kg
5 x 15kg
Skipping....
Wednesday 14/04/10
Did some farmers walks with 10kg plates as a bit of a warm-up
Then this came up on CF football again.. said to go heavier so did it with a 25kg DB with fatgripz on..
Complete 10 rounds of:
One rounds consists of the following:
One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
then switch hands....
One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
*Do Not Drop The Weight. Do Not Set It Down.
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
5 Burpees
6:50
Thursday 15/04/10
"DT"
Five rounds for time of:
60kg pound Deadlift, 12 reps
60kg pound Hang power clean, 9 reps
60kg pound Push jerk, 6 reps
14:43
Not a great time.. i did get interrupted a few times though.. 60kg felt alot heavier today than it did on monday.
Friday 16/04/10
Pull ups
5 x BW
5 x BW + 5kg
5 x BW + 7.5kg
5 x BW + 7.5kg
4 x BW + 7.5kg
Monday 19/04/10
CFR
Thrusters 12 x 2 45kg
13.5m Hand over hand rope pull 90kg
Farmers walk 40kg each side 13.5m x 4
13.5m Hand over hand rope pull 90kg
x 3
Brilliant... i could start to enjoy this strong man stuff...
Tuesday 20/04/10
Weighted Pull Ups 5 x 5
5 x BW
5 x 5kg
5 x 7.5kg
4 + 1 x 10kg
3 + 2 x 10kg
CFR
Barbell Complex 3 x 5
Power Snatch
Over Head Squat to bench
Lay on bench
Get-up Sit-up
Over Head Squat
5 x 20kg (bar)
5 x 25kg
5 x 30kg
2 man strongman action with Alex
3 rounds of 5 minutes
1 guy Power Cleans while the other does a backward sandbag drag the length of the court and back - then swap... for 5 minutes... killer!
Wednesday 21/04/10
Press
5 x 45kg
3 x 50kg
3 x 55kg
Deadlift
5 x 102.5kg
3 x 120kg
5 x 130kg
Bench
5 x 55kg
3 x 62.5kg
3 x 70kg
Squat
5 x 90kg
3 x 100kg
2 x 110kg
Was on me own for the squats so no one to spot.. didn't want to push it.. excuses excuses
KBC
Death by swings up to 20 minutes - 24kg
+2 swings every minute. Did over head for the first 10 minutes (up to 20 swings) then hard style for the next 5 rounds. This i managed about 20 most rounds after that... did 40 on the last round but it took me well over the 60 seconds... Grip fried!
Thursday 22/04/10
1 clean on the minute, every minute, for 15 minutes. Started on 60kg and ended on 87.5kg, which is a new PB. Tried a bonus 90kg but it didn't go. Happy though!
Friday 23/04/10
Pull ups
5 x BW
5 x 5kg
5 x 7.5kg
3/1/1 x 10kg
2/2/1 x 10kg
Five rounds for load and time of:
100kg Back Squat, 3 reps
20 Ring dips
Forgot to time it... squats were ok.
Monday 26/04/10
CFR
1 x Simulated yolk walk with barbell - 85kg (BW)
2 x Simulated yolk walk with barbell - 127.5kg (BW x 1.5)
Wod
5 Thrusters 40kg
10 Burpees
10 weird squat american swing things (16kg)
x 10 - drop a swing each round
17:58
Tuesday 27/04/10
Deloading week with the old 5/3/1
Press
5 x 22.5kg
5 x 30kg
5 x 35kg
Deadlift
5 x 55kg
5 x 67.5kg
5 x 82.5kg
Bench
5 x 30kg
5 x 37.5kg
5 x 45kg
Squat
5 x 47.5kg
5 x 57.5kg
5 x 70kg
Three rounds for time of:
60kg Hang power cleans, 15 reps
15 Burpees
8:20 - Only 5 minutes slower than Jason Khalipa.
Feeno's Training Log See above
MultiQuote
#42
feeno 
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- Group: Members
- Posts: 55
- Joined: 22-November 09
Posted 02 May 2010 - 05:16 PM
Wednesday 28/04/10
Off crossfit football
2 x 20 Meter Sprints (rest 20 seconds between efforts)
Rest 30 seconds then...
4 x 30 Meter Sprints (rest 30 seconds between efforts)
Rest 30 seconds then...
10 x 10 Meter Flying Starts (rest 30 seconds between efforts)
*take 10 meters to accelerate, you should be full speed by the time you hit your start.
Weighted pull-ups:
5 x BW
5 x 5kg
5 x 7.5kg
5 x 10kg
5 x 10kg
KBC
AMRAP in 20 minutes with a 24kg KB
3 x chest press
1 x get-up
3 x one handed swing
3 x clean and press
10 rounds.
Thursday 29/04/10
CFR
Thrusters
3 x 40kg
3 x 50kg
3 x 60kg
2 x 70kg
90 seconds max rep clean and jerk 62.5kg
3 mins rest
60 seconds max rep clean and jerk 62.5kg
2 mins rest
60 seconds max rep clean and jerk 62.5kg
Didn't count reps.
5 x 50kg sand bag shoulders
rest
5 x 50kg sand bag shoulders
15 seconds sprint
30 seconds rest
x 3
Really enjoyed today...
Friday 30/04/10
Understand this....
Load sledge with 4 x 25kg sandbags. (about 5 meters between sledge and sandbags)
Drag sledge forwards around a 100 metre course.
Unload 4 x 25kg from sledge onto 1.5 metre high ledge plus an aditional 6 x 25kg bags from floor to ledge.
Farmers walk 2 x 25kg foam drums 200 metres.
Unload all 10 sandbags (4 onto sledge, 6 onto floor)
Drag sledge backwards around a 100 metre course.
Unload sledge with 4 x 25kg sandbags. (about 5 meters between sledge and sandbags)
11:10
Saturday 1/05/10
Pull-ups
5 x BW
5 x BW+5kg
5 x BW+7.5kg
2/1/1 x BW+10kg
3/1/1 x BW+10kg
off that crossfit football
Death By Tabata
Alternating Tabata Deadlift(82.5) and Burpee
DL 10/5/6/5/5/5/5/4 - 45 in all
B 9/7/6/6/7/7/7/8 - 57 in all
102 reps in all
Off crossfit football
2 x 20 Meter Sprints (rest 20 seconds between efforts)
Rest 30 seconds then...
4 x 30 Meter Sprints (rest 30 seconds between efforts)
Rest 30 seconds then...
10 x 10 Meter Flying Starts (rest 30 seconds between efforts)
*take 10 meters to accelerate, you should be full speed by the time you hit your start.
Weighted pull-ups:
5 x BW
5 x 5kg
5 x 7.5kg
5 x 10kg
5 x 10kg
KBC
AMRAP in 20 minutes with a 24kg KB
3 x chest press
1 x get-up
3 x one handed swing
3 x clean and press
10 rounds.
Thursday 29/04/10
CFR
Thrusters
3 x 40kg
3 x 50kg
3 x 60kg
2 x 70kg
90 seconds max rep clean and jerk 62.5kg
3 mins rest
60 seconds max rep clean and jerk 62.5kg
2 mins rest
60 seconds max rep clean and jerk 62.5kg
Didn't count reps.
5 x 50kg sand bag shoulders
rest
5 x 50kg sand bag shoulders
15 seconds sprint
30 seconds rest
x 3
Really enjoyed today...
Friday 30/04/10
Understand this....
Load sledge with 4 x 25kg sandbags. (about 5 meters between sledge and sandbags)
Drag sledge forwards around a 100 metre course.
Unload 4 x 25kg from sledge onto 1.5 metre high ledge plus an aditional 6 x 25kg bags from floor to ledge.
Farmers walk 2 x 25kg foam drums 200 metres.
Unload all 10 sandbags (4 onto sledge, 6 onto floor)
Drag sledge backwards around a 100 metre course.
Unload sledge with 4 x 25kg sandbags. (about 5 meters between sledge and sandbags)
11:10
Saturday 1/05/10
Pull-ups
5 x BW
5 x BW+5kg
5 x BW+7.5kg
2/1/1 x BW+10kg
3/1/1 x BW+10kg
off that crossfit football
Death By Tabata
Alternating Tabata Deadlift(82.5) and Burpee
DL 10/5/6/5/5/5/5/4 - 45 in all
B 9/7/6/6/7/7/7/8 - 57 in all
102 reps in all
#43
feeno
- Lightweight
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- Group: Members
- Posts: 55
- Joined: 22-November 09
Posted 10 May 2010 - 09:48 AM
Tuesday 04/05/10
CFR
3 rounds of max reps in 60 seconds of sumo deadlift @ 125% of BW (105kg) - 20,22,15
4 minutes on/2 minutes off of the following
K2E - 34 reps
HPC - 70 reps
Shuttle run - 41 lengths
enjoyed this... K2E felt better than normal.
Wednesday 05/05/10
KBC
All with a 24 'cept round 4... used a 20
2 minutes on/1 minute off
Round 1: Snatch
Round 2: Windmills
Round 3: 1 Handed Swing L+R
Round 4: KB Knee to Press
Round 5: Seated Press
Round 6: Walking Lunge
Round 7: Chest Press in Bridge position
Round 8: KB Crunch 1 minute, Side Crunch 30 seconds each side
Round 9: 2 Handed Swings
Round 10: Snatch
Thursday 06/05/10
Dealift
5 x 90kg
5 x 105kg
10 x 120kg
Bench
5 x 50kg
5 x 57.5kg
7 x 65kg
Pull-ups
5 x BW
5 x BW + 5kg
5 x BW + 7.5kg
5 x BW + 10kg
4/1 x BW + 10kg
Improvement. First time doing a complete set of 5 with 10kg.
CFR
Thrusters
3 x 60kg
3 x 65kg
3 x 70kg
1 x 75kg
Improvement on last week.
20/20
3 x shuttle sprints
3 x walking lunges
3 x bear crawls
x 2
Friday 07/05/10
Press
5 x 40kg
5 x 45kg
5 x 52.5kg
Squat
5 x 85kg
5 x 100kg
5 x 100kg
Numbers on the press are a bit higher than they need to be but was limited by what equipment i had. Squat numbers are all wrong.. worked them out at the weekend and i clearly wasn't paying attention. All felt a bit difficult.. maybe cos of yesterdays heavy thrusters
CFR
3 rounds of max reps in 60 seconds of sumo deadlift @ 125% of BW (105kg) - 20,22,15
4 minutes on/2 minutes off of the following
K2E - 34 reps
HPC - 70 reps
Shuttle run - 41 lengths
enjoyed this... K2E felt better than normal.
Wednesday 05/05/10
KBC
All with a 24 'cept round 4... used a 20
2 minutes on/1 minute off
Round 1: Snatch
Round 2: Windmills
Round 3: 1 Handed Swing L+R
Round 4: KB Knee to Press
Round 5: Seated Press
Round 6: Walking Lunge
Round 7: Chest Press in Bridge position
Round 8: KB Crunch 1 minute, Side Crunch 30 seconds each side
Round 9: 2 Handed Swings
Round 10: Snatch
Thursday 06/05/10
Dealift
5 x 90kg
5 x 105kg
10 x 120kg
Bench
5 x 50kg
5 x 57.5kg
7 x 65kg
Pull-ups
5 x BW
5 x BW + 5kg
5 x BW + 7.5kg
5 x BW + 10kg
4/1 x BW + 10kg
Improvement. First time doing a complete set of 5 with 10kg.
CFR
Thrusters
3 x 60kg
3 x 65kg
3 x 70kg
1 x 75kg
Improvement on last week.
20/20
3 x shuttle sprints
3 x walking lunges
3 x bear crawls
x 2
Friday 07/05/10
Press
5 x 40kg
5 x 45kg
5 x 52.5kg
Squat
5 x 85kg
5 x 100kg
5 x 100kg
Numbers on the press are a bit higher than they need to be but was limited by what equipment i had. Squat numbers are all wrong.. worked them out at the weekend and i clearly wasn't paying attention. All felt a bit difficult.. maybe cos of yesterdays heavy thrusters
#44
feeno
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- Group: Members
- Posts: 55
- Joined: 22-November 09
Posted 20 May 2010 - 12:26 PM
Monday 10/05/10
Deadlifts 3 x 3 at 90% of 1RM. My theoretical Wendler 5/3/1 1RM is 155kg (i've never actually lifted that heavy though)
3 x 140kg
3 x 140kg
3 x 140kg
Not a PR but these all felt really solid.. grip felt good as well.. feeling some progress. Had plenty left in the tank.
Behind the neck thrusters 3 x 5
5 x 20kg (bar)
5 x 40kg
4 x 60kg
Had to press out the 4th 60 so was told to stop.
10 Wallball (10kg)
15 Press-ups
4 Shuttle runs
AMRAP 2 mins
2 minutes rest
10 Wallball (10kg)
15 Press-ups
4 Shuttle runs
AMRAP 2 mins
Wednesday 12/05/10
KBC
KB Single Leg Deadlift 5 x 5
5 x 16kg
5 x32kg
5 x40kg
5 x78kg
5 x80kg
KB Single Overhead Press/Push Press/Push Jerk 4 x 5
5 x 24kg
5 x 32kg
5 x 40kg (fail)
5 x 38kg
KB Single Arm Chest Press 3 x 5
5 x 24kg
5 x 32kg
5 x 32kg
5 minutes of swings with a 24kg kb - 164 swings
Thursday 13/05/10
CFR
Squat Cleans 3 x 2
2 x 70kg
2 x 80kg
2 x 87.5kg - current 1RM. Happy with that, both felt good.
3 x max rep c+j in one minute. 80% of BW (65kg)
8,8,9
2 x Throwing a ball against a wall with a little jump as well for 1.5 minutes. Used a 10kg ball.
Friday 14/05/10
Press
3 x 40kg
3 x 47.5kg
3 x 55kg
Squat
3 x 85kg
3 x 95kg
5 x 107.5kg
Bench
3 x 55kg
3 x 62.5kg
4 x 70kg
Pull-ups
5 x BW
5 x BW+5kg
5 x BW+7.5kg
5 x BW+10kg
5 x BW+10kg
Both sets of 10kg PU were unbroken. First time for that so happy. Wendler stuff is ok... the numbers aren't exactly what they should be.. i try to round up rather than round down. Pressing is hard.. Squats felt good today.. enjoying the bench...
Sunday 16/05/10
Off that CF Football
Complete 5 rounds of:
1 Power Snatch
3 Overhead Squat
5 Box Jumps
*Do 1 power snatch, then 3 overhead squats without setting the bar down, then transition to box jumps.
*Increase the load each round.
*Increase the box jump height each round.
*Go as heavy as possible, go as high as possible.
*Rest as necessary between rounds.
Couldn't increase the box jumps but worked the snatch up from 40kg to 60kg. I don't seem to have recorded a PB for the power snatch but 60 is the most i've ever snatch in any capacity by about 7.5kg. Happy with that. Also got some Chuck Ts for the comp (cos they're cheaper than fivefingers). They worked well.
Death by Pull-ups.
Completed the 9th set. 45 pull-ups in all. Last time i did this i failed on the 7th set so another improvement.
Monday 17/05/10
Press
5 x 45kg
3 x 50kg
1 x 57.5kg
Dead
5 x 105kg
3 x 120kg
4 x 132.5kg
Bench
5 x 60kg
3 x 65kg
3 x 75kg
Squat
5 x 90kg
3 x 102.5kg
4 x 115kg
Don't like squating. Like deadlifting and benching. Pressing is hard.
Wednesday 19/05/10
Did some skipping, DU practice.
Off that CF Football
AMRAP in 10 minutes
5 KB Snatch (RT)
5 KB Snatch (LT)
5 Push Ups
8 complete rounds plus Snatches L+R in the time. Completed 10 rounds anyway.
Says you're meant to use a 32, i used a 28. Never tried snatching my 28 so wasn't sure how it would go - it was heavy. Was hoping for over 10 rounds. Bit disappointed.
Deadlifts 3 x 3 at 90% of 1RM. My theoretical Wendler 5/3/1 1RM is 155kg (i've never actually lifted that heavy though)
3 x 140kg
3 x 140kg
3 x 140kg
Not a PR but these all felt really solid.. grip felt good as well.. feeling some progress. Had plenty left in the tank.
Behind the neck thrusters 3 x 5
5 x 20kg (bar)
5 x 40kg
4 x 60kg
Had to press out the 4th 60 so was told to stop.
10 Wallball (10kg)
15 Press-ups
4 Shuttle runs
AMRAP 2 mins
2 minutes rest
10 Wallball (10kg)
15 Press-ups
4 Shuttle runs
AMRAP 2 mins
Wednesday 12/05/10
KBC
KB Single Leg Deadlift 5 x 5
5 x 16kg
5 x32kg
5 x40kg
5 x78kg
5 x80kg
KB Single Overhead Press/Push Press/Push Jerk 4 x 5
5 x 24kg
5 x 32kg
5 x 40kg (fail)
5 x 38kg
KB Single Arm Chest Press 3 x 5
5 x 24kg
5 x 32kg
5 x 32kg
5 minutes of swings with a 24kg kb - 164 swings
Thursday 13/05/10
CFR
Squat Cleans 3 x 2
2 x 70kg
2 x 80kg
2 x 87.5kg - current 1RM. Happy with that, both felt good.
3 x max rep c+j in one minute. 80% of BW (65kg)
8,8,9
2 x Throwing a ball against a wall with a little jump as well for 1.5 minutes. Used a 10kg ball.
Friday 14/05/10
Press
3 x 40kg
3 x 47.5kg
3 x 55kg
Squat
3 x 85kg
3 x 95kg
5 x 107.5kg
Bench
3 x 55kg
3 x 62.5kg
4 x 70kg
Pull-ups
5 x BW
5 x BW+5kg
5 x BW+7.5kg
5 x BW+10kg
5 x BW+10kg
Both sets of 10kg PU were unbroken. First time for that so happy. Wendler stuff is ok... the numbers aren't exactly what they should be.. i try to round up rather than round down. Pressing is hard.. Squats felt good today.. enjoying the bench...
Sunday 16/05/10
Off that CF Football
Complete 5 rounds of:
1 Power Snatch
3 Overhead Squat
5 Box Jumps
*Do 1 power snatch, then 3 overhead squats without setting the bar down, then transition to box jumps.
*Increase the load each round.
*Increase the box jump height each round.
*Go as heavy as possible, go as high as possible.
*Rest as necessary between rounds.
Couldn't increase the box jumps but worked the snatch up from 40kg to 60kg. I don't seem to have recorded a PB for the power snatch but 60 is the most i've ever snatch in any capacity by about 7.5kg. Happy with that. Also got some Chuck Ts for the comp (cos they're cheaper than fivefingers). They worked well.
Death by Pull-ups.
Completed the 9th set. 45 pull-ups in all. Last time i did this i failed on the 7th set so another improvement.
Monday 17/05/10
Press
5 x 45kg
3 x 50kg
1 x 57.5kg
Dead
5 x 105kg
3 x 120kg
4 x 132.5kg
Bench
5 x 60kg
3 x 65kg
3 x 75kg
Squat
5 x 90kg
3 x 102.5kg
4 x 115kg
Don't like squating. Like deadlifting and benching. Pressing is hard.
Wednesday 19/05/10
Did some skipping, DU practice.
Off that CF Football
AMRAP in 10 minutes
5 KB Snatch (RT)
5 KB Snatch (LT)
5 Push Ups
8 complete rounds plus Snatches L+R in the time. Completed 10 rounds anyway.
Says you're meant to use a 32, i used a 28. Never tried snatching my 28 so wasn't sure how it would go - it was heavy. Was hoping for over 10 rounds. Bit disappointed.
#45
feeno
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- Group: Members
- Posts: 55
- Joined: 22-November 09
Posted 11 June 2010 - 04:50 PM
Wednesday 19/05/10
Did some skipping, DU practice.
Off that CF Football
AMRAP in 10 minutes
5 KB Snatch (RT)
5 KB Snatch (LT)
5 Push Ups
8 complete rounds plus Snatches L+R in the time. Completed 10 rounds anyway.
Says you're meant to use a 32, i used a 28. Never tried snatching my 28 so wasn't sure how it would go - it was heavy. Was hoping for over 10 rounds. Bit disappointed.
Thursday 20/05/10
KBC
The Kettlebell 300 - All with a 24kg KB
25 x Snatches LT
50 x Swings
50 x Chest Press 25LT/25RT
50 x Jump Squats with KB
50 x KB Floor Wipers
50 x Clean and Press 25LT/25RT
25 x Snatches RT
22:49
That's not a bad time is it? My hands are shredded and me arms feel like they are about to pop out of there sockets... The Chuck Ts are working out nice though.. Think i should have got some black ones...
Friday 21/05/10
Crossbox.. but not your grandma's Crossbox. This was all new, sledge hammer striking, tyre jumping Crossbox.
First time in the box.. loving it.
Saturday 22/05/10
Press
5 x 25kg
5 x 30kg
5 x 37.5kg
Dead - all with fatgripz
5 x 57.5kg
5 x 70kg
5 x 85kg
Then off that CFfootball
10 x Max Distance Broad Jump - Didn't measure the distance.
then...
Complete 20 rounds of:
Sprint 10 yards (did 10 metres instead)
*rest 10 seconds between rounds
*run with maximal effort
Later
Pull-ups
5 x BW
5 x BW + 5kg
5 x BW + 7.5kg
5 x BW + 10kg
4/1 x BW + 12.5kg
Monday 24/05/10
Squat
5 x 47.5
5 x 60
5 x 72.5
Deloading week this week so focused on form.
Off that CFfootball
Complete 5 rounds for time of:
Sprint a 20 yards– 40 yards– 20 yards shuttle drill
8 Kettlebell Swings 2 Pood (32kg)
16 Push Ups
*Rest 1 minute between rounds.
*For shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through original starting point. Perform 8 Kb swings and 16 push ups. Rest 1 minute and repeat...
I did metres instead of yards. i used a 32 so pleased with that.. think most of the reps counted but it was a struggle. Don't like press-ups.
Round/Time in seconds
1/52
2/50
3/50
4/53
5/50
Tuesday 25/05/10
Bench
5 x 32.5kg
5 x 40kg
5 x 47.5kg
400m sprint
100m walking lunges
100m bear crawl
100m walking lunges
100m bear crawl
400m overhead sandbag carry
19:24
Thursday 27/05/10
KBC
Outside in the sunshine again today.
10 minute core workout:
Get-up Situps
Crunch with KB held above chest
Side bends with KB on chest
KB to alternate feet
KB Pull over
Bridge with KB on stomach
3 minute Long Cycle Double Clean and Jerk test with 2 x 20kg KBs
31 reps.
Friday 28/05/10
Crossbox.. Nice one Paul
Sunday 30/05/10
Thought i'd have a go at the old CF Total. See how things stand before the comp. Went something like this
Squat 127.5kg (current PB)
Press 55kg (7kg below my current PB)
Deadlift 130kg (20kg below my current PB)
312.5 total..
Not really the results i was hoping for....
Monday 07/06/10
Back on the case...
Press
5 x 40kg
5 x 47.5kg
5 x 52.5kg
Off them European Regionals..
5 Rounds for time of:
5 Deadlifts
20 Lateral Jumps + Burpee
13:14
Used 120kg for the first round then dropped to 100 for the last 4 rounds. Harder than it looks.
Pull-ups
5 x BW
5 x BW + 5kg
5 x BW + 7.5kg
5 x BW + 10kg
2/2/1 x BW + 12.5kg
Tuesday 8/06/10
Squat
5 x 82.5kg
5 x 95kg
6 x 105kg
CFR
Heave Snatch Balance 5 x 1
1 x 30kg
1 x 40kg
1 x 50kg
1 x 60kg
1 x 65kg
AMRAP in 20 mins
5 x Pull-ups
10 x Sit-ups
15 x Press-ups
11 rounds.
Happy with the snatch balance. 65 is my current 1RM for the overhead press and it felt pretty stable. 11 rounds on the metcon is ok. I'd say pull-ups and press-ups are probably a weakness for me.. plus falling off the pull-up frame slowed me down a bit.
Wednesday 09/06/10
Off them European Regionals..
In 15mins:
Run 2.2km
70kg Clean and Jerk max reps
Did the run in 10:10. 14 C+J in the remaining time.
Bench
5 x 52.5kg
5 x 60kg
5 x 67.5kg
Thursday 10/06/10
Deadlift
5 x 95kg
5 x 110kg
7 x 122.5kg
Arnie
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm
45:06
I did it with a 28kg KB. Meant to be done with a 32 though. To be honest i'm not that disappointed with the time. Swings and OHS were fine.. get-ups were not.
Did some skipping, DU practice.
Off that CF Football
AMRAP in 10 minutes
5 KB Snatch (RT)
5 KB Snatch (LT)
5 Push Ups
8 complete rounds plus Snatches L+R in the time. Completed 10 rounds anyway.
Says you're meant to use a 32, i used a 28. Never tried snatching my 28 so wasn't sure how it would go - it was heavy. Was hoping for over 10 rounds. Bit disappointed.
Thursday 20/05/10
KBC
The Kettlebell 300 - All with a 24kg KB
25 x Snatches LT
50 x Swings
50 x Chest Press 25LT/25RT
50 x Jump Squats with KB
50 x KB Floor Wipers
50 x Clean and Press 25LT/25RT
25 x Snatches RT
22:49
That's not a bad time is it? My hands are shredded and me arms feel like they are about to pop out of there sockets... The Chuck Ts are working out nice though.. Think i should have got some black ones...
Friday 21/05/10
Crossbox.. but not your grandma's Crossbox. This was all new, sledge hammer striking, tyre jumping Crossbox.
First time in the box.. loving it.
Saturday 22/05/10
Press
5 x 25kg
5 x 30kg
5 x 37.5kg
Dead - all with fatgripz
5 x 57.5kg
5 x 70kg
5 x 85kg
Then off that CFfootball
10 x Max Distance Broad Jump - Didn't measure the distance.
then...
Complete 20 rounds of:
Sprint 10 yards (did 10 metres instead)
*rest 10 seconds between rounds
*run with maximal effort
Later
Pull-ups
5 x BW
5 x BW + 5kg
5 x BW + 7.5kg
5 x BW + 10kg
4/1 x BW + 12.5kg
Monday 24/05/10
Squat
5 x 47.5
5 x 60
5 x 72.5
Deloading week this week so focused on form.
Off that CFfootball
Complete 5 rounds for time of:
Sprint a 20 yards– 40 yards– 20 yards shuttle drill
8 Kettlebell Swings 2 Pood (32kg)
16 Push Ups
*Rest 1 minute between rounds.
*For shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through original starting point. Perform 8 Kb swings and 16 push ups. Rest 1 minute and repeat...
I did metres instead of yards. i used a 32 so pleased with that.. think most of the reps counted but it was a struggle. Don't like press-ups.
Round/Time in seconds
1/52
2/50
3/50
4/53
5/50
Tuesday 25/05/10
Bench
5 x 32.5kg
5 x 40kg
5 x 47.5kg
400m sprint
100m walking lunges
100m bear crawl
100m walking lunges
100m bear crawl
400m overhead sandbag carry
19:24
Thursday 27/05/10
KBC
Outside in the sunshine again today.
10 minute core workout:
Get-up Situps
Crunch with KB held above chest
Side bends with KB on chest
KB to alternate feet
KB Pull over
Bridge with KB on stomach
3 minute Long Cycle Double Clean and Jerk test with 2 x 20kg KBs
31 reps.
Friday 28/05/10
Crossbox.. Nice one Paul
Sunday 30/05/10
Thought i'd have a go at the old CF Total. See how things stand before the comp. Went something like this
Squat 127.5kg (current PB)
Press 55kg (7kg below my current PB)
Deadlift 130kg (20kg below my current PB)
312.5 total..
Not really the results i was hoping for....
Monday 07/06/10
Back on the case...
Press
5 x 40kg
5 x 47.5kg
5 x 52.5kg
Off them European Regionals..
5 Rounds for time of:
5 Deadlifts
20 Lateral Jumps + Burpee
13:14
Used 120kg for the first round then dropped to 100 for the last 4 rounds. Harder than it looks.
Pull-ups
5 x BW
5 x BW + 5kg
5 x BW + 7.5kg
5 x BW + 10kg
2/2/1 x BW + 12.5kg
Tuesday 8/06/10
Squat
5 x 82.5kg
5 x 95kg
6 x 105kg
CFR
Heave Snatch Balance 5 x 1
1 x 30kg
1 x 40kg
1 x 50kg
1 x 60kg
1 x 65kg
AMRAP in 20 mins
5 x Pull-ups
10 x Sit-ups
15 x Press-ups
11 rounds.
Happy with the snatch balance. 65 is my current 1RM for the overhead press and it felt pretty stable. 11 rounds on the metcon is ok. I'd say pull-ups and press-ups are probably a weakness for me.. plus falling off the pull-up frame slowed me down a bit.
Wednesday 09/06/10
Off them European Regionals..
In 15mins:
Run 2.2km
70kg Clean and Jerk max reps
Did the run in 10:10. 14 C+J in the remaining time.
Bench
5 x 52.5kg
5 x 60kg
5 x 67.5kg
Thursday 10/06/10
Deadlift
5 x 95kg
5 x 110kg
7 x 122.5kg
Arnie
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm
45:06
I did it with a 28kg KB. Meant to be done with a 32 though. To be honest i'm not that disappointed with the time. Swings and OHS were fine.. get-ups were not.
#46
feeno
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- Group: Members
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Posted 21 June 2010 - 03:01 PM
Saturday 12/06/10
CFR
3 rounds for time:
20 KtE
20 20kg Overhead Swings
20 40kg Thrusters
19:36
That's not to bad. KtE are getting better as my grip improves. Think maybe i could have done better. Needed someone (Jules) to chase.
Monday 14/06/10
Went round Will's with the keg. Filled it up to about 22kg then dicked about with it...
3mins Bear hug Walk (i'm making these names up...)
2mins Over head carry
Swap over (5 mins rest)
2mins Bear hug walk
1-5 5-1 Ring pull-ups
1-5 5-1 Ring Dips
1-5 5-1 Ring Pistols
1.5min Over head carry
Swap (1.5min rest)
1.5min Over head carry
Swap (1.5min rest)
1.5min Over head carry
1.5min Carry at chest hight
10 x Keg Snatches
1.5min one sided farmers walk L
1.5min one sided farmers walk R
20 x Walking lunges with Keg behind the head
10 x Over head walking lunges
3mins Bear hug Walk
Core and grip is fudged....
Tuesday 15/06/10
Press
3 x 42.5kg
3 x 50kg
3 x 55kg (current 3RM)
Squat
3 x 87.5kg
3 x 100kg
4 x 112.5kg
CFR
5 x Max Rep Pull-ups
12,10,8,7,5
Think the most i've ever done in a row is 9... so well pleased with this. Still can't kip though. Managed to not fall off the bar.
Double under practice... nailed..
100 Burpees for time.
7 minutes something... 'bout 2 minutes off my PB.. so well happy with that.
Wednesday 16/06/10
Deadlift
3 x 102.5kg
3 x 117.5kg
5 x 130kg
Bench
3 x 60kg
3 x 65kg
4 x 72.5kg
CFR
Hang Power Snatch
1 x 30kg
1 x 40kg
1 x 50kg
1 x 60kg fail
1 x 55kg
1 x 57.5kg - New 1RM by 5 kg. Got to be happy with that.
Tabata
BoxJumps
Sledge Hammer Strikes
Overhead KB Swings 20kg
Thursday 17/06/10
Off that crossfit football
Complete as many rounds as possible in 15 minutes:
15 Dumbbell Thrusters 20kg
500 Meter Row
3 rounds plus 5 thrusters.
dumbbell thrusters are the worst kind of thrusters...
Friday 18/06/10
Off that main site..
Ten rounds, each for time of:
100 metre Sprint
Rest 90 seconds
Did 2 x 50 metres x 10.
Then...Fran
21-15-9 reps, of:
42.5kg Thrusters
Pull-ups
10:19
First time at the full weight. Normally do it at 40kg. PB by over a minute. Nice way to finish the week.
CFR
3 rounds for time:
20 KtE
20 20kg Overhead Swings
20 40kg Thrusters
19:36
That's not to bad. KtE are getting better as my grip improves. Think maybe i could have done better. Needed someone (Jules) to chase.
Monday 14/06/10
Went round Will's with the keg. Filled it up to about 22kg then dicked about with it...
3mins Bear hug Walk (i'm making these names up...)
2mins Over head carry
Swap over (5 mins rest)
2mins Bear hug walk
1-5 5-1 Ring pull-ups
1-5 5-1 Ring Dips
1-5 5-1 Ring Pistols
1.5min Over head carry
Swap (1.5min rest)
1.5min Over head carry
Swap (1.5min rest)
1.5min Over head carry
1.5min Carry at chest hight
10 x Keg Snatches
1.5min one sided farmers walk L
1.5min one sided farmers walk R
20 x Walking lunges with Keg behind the head
10 x Over head walking lunges
3mins Bear hug Walk
Core and grip is fudged....
Tuesday 15/06/10
Press
3 x 42.5kg
3 x 50kg
3 x 55kg (current 3RM)
Squat
3 x 87.5kg
3 x 100kg
4 x 112.5kg
CFR
5 x Max Rep Pull-ups
12,10,8,7,5
Think the most i've ever done in a row is 9... so well pleased with this. Still can't kip though. Managed to not fall off the bar.
Double under practice... nailed..
100 Burpees for time.
7 minutes something... 'bout 2 minutes off my PB.. so well happy with that.
Wednesday 16/06/10
Deadlift
3 x 102.5kg
3 x 117.5kg
5 x 130kg
Bench
3 x 60kg
3 x 65kg
4 x 72.5kg
CFR
Hang Power Snatch
1 x 30kg
1 x 40kg
1 x 50kg
1 x 60kg fail
1 x 55kg
1 x 57.5kg - New 1RM by 5 kg. Got to be happy with that.
Tabata
BoxJumps
Sledge Hammer Strikes
Overhead KB Swings 20kg
Thursday 17/06/10
Off that crossfit football
Complete as many rounds as possible in 15 minutes:
15 Dumbbell Thrusters 20kg
500 Meter Row
3 rounds plus 5 thrusters.
dumbbell thrusters are the worst kind of thrusters...
Friday 18/06/10
Off that main site..
Ten rounds, each for time of:
100 metre Sprint
Rest 90 seconds
Did 2 x 50 metres x 10.
Then...Fran
21-15-9 reps, of:
42.5kg Thrusters
Pull-ups
10:19
First time at the full weight. Normally do it at 40kg. PB by over a minute. Nice way to finish the week.