CFSB Dummies Playground

Cycle 2, Week 5 - Bench Press

2010-11-30T14:00:00.000Z

Been snowed in with a sick boy since Saturday. Seems like weather is easing a bit and JT is on the mend so hopefully get back on the horse frome here on.

Bench
10x20kg
5x40kg
5x60kg
Singles at 10kg increments from 70kg to 110kg
Singles at 5kg increments from 115kg to 130kg

9x236lb (10lb up from last week) - stick with this load till I get 12 then up another 10lb

Snuck in my planned metcon before heading home

5-1 thrusters, 155lb
1-5 muscle ups

5:17 (2:17 PB and this time took the bar from the floor instead of the rack. Sweet cluster to start each set)

Cycle 2, Week 4 - Press

2010-11-27T13:58:00.000Z

Press

10x20kg
5x40kg
Singles at 5kg increments from 45kg to 75kg
4fx82.5kg (PB - 183lb)

10fx70kg (PB - 155lb)

No metcon

Cycle 2, Week 4 - Heavy Metcon

2010-11-26T13:57:00.000Z

CFNEE wod from yesterday

8 min AMRAP

power cleans @ 75% of max squat clean
CTB pull ups

min 10 of each, otherwise just total score

Got 80 reps total, load used was 183. Did rounds of 5/5 all the way through

Cycle 2, Week 4 - Bench Press redux

2010-11-24T13:55:00.000Z

Bench

10x20kg
5x40kg
3x60kg
Singles from 70 to 110kg
5 singles at 115kg with about 1:30 between reps

10x226lb

Next week will work up to a heavy single to potentiate the HR set which will be my focus for the next little while. Going forward my cut off will be 12 reps for the high rep set rather than the 15 I have been chasing to date. All part of a continuing experiment of one.

Cycle 2, Week 4 - Bench Press

2010-11-23T13:53:00.000Z

Bench

5x60kg
5x80kg
2x100kg
105kg
110kg
115kg
120kg
1Fx127.5kg (282lb)

Distracted again before high rep set at 225lb which I attempted after class but wasn’t happening without another warm up which I couldn’t be bothered doing.

Moaning over, I have a question

My 5rm is 120kg, 3rm of 125kg and a 1rm likely to be somewhere about 135kg. Given that this addition to CFSB is to keep the press moving how much specialising or extra work is justified or recommended to keep it moving. Also, any suggestions on busting this apparent plateau? Only thing I can think of is to skip the ME for a while and prioritise the high rep set ...

Any thoughts or suggestions greatly appreciated

Cycle 2, Week 4 - Heavy Monday

2010-11-22T13:52:00.000Z

Deads (2” lift, resets)

Pre class warm up
5x60kg
5x80kg
3x100kg
2x120kg
Singles at 10kg increments from 130kg to 180kg
Interrupted after loading work weight of 190kg on bar

Post class warm up
3x100kg
2x120kg
140kg
160kg
180kg
4fx190kg (PB 420lb) - will move up next week. Pretty certain i would have got this if i got to it first time round

Back squats
5x60kg
3x80kg
2x100kg
Singles at 120kg, 130kg, 140kg
5x152.5kg (PB 337lb) - wouldn’t swear to depth on these. By this stage there was noone about to spot and I was a little nervous to say the least. Will move up next week so long as I have a spot and can get depth verified)

Cycle 2, Week 3 - Press

2010-11-20T13:50:00.000Z

Press
10x20kg
5x40kg
Singles at 5kg increments to 75kg
5x81kg (179lb)

12Fx66kg (145lb - equal PB)

3rft
5 push press at 5rm press weight (179lb)
10 box jumps, 32”

3:37 - apart from 2 fails on last push press in round 3 this was unbroken - I do not know where the time went

Cycle 2, Week 3 - Metcon

2010-11-18T13:49:00.000Z

CF.com mainpage WOD from last week

3rft
30 swings, 24kg
25 wall ball shots, 20lb
20 pull ups

11:01

Cycle 2, Week 3 - Rest Day Fun

2010-11-17T13:47:00.000Z

Woke up this morning wondering how much I could lift with a squat clean thruster so decided to find out this afternoon

Worked up from 40kg (89lb) and worked up in 2.5kg (5.5lb) increments to 102.5kg (227lb). Only fail on the way up was first attempt at top load. Everything from 201lb was a PB

Failed twice at 105kg at about forehead level then decided to try just a squat clean at 110kg (243lb) and got it (PB by 11lb)

A half hearted fail at 115kg (254lb) before calling it a day

Happy with that!

Cycle 2, Week 3 - Bench Press

2010-11-16T22:15:00.000Z

Bench press

10x20kg
5x60kg
2x70kg
Singles at 10kg increments from 80kg - 120kg
3x125kg (PB - 276lb)

11x226lb

Metcon 2 hours later

5rft
3 GTOH, 135lb
10 ball slams, 20lb

2:39 - high end metcon - liked that

Cycle 2, Week 3 - Heavy Monday

2010-11-15T22:14:00.000Z

Before class deads (2” lift and resets)

5x60kg
3x100kg
3x120kg
Singles at 10kg increments from 140kg to 180kg
5x187.5kg (PB - 414lb)

After class back squats and HR deads

10x20kg
5x60kg
3x80kg
2x100kg
Singles at 10kg increments from 120kg to 140kg
5x150kg (PB - 331lb)

Apathetic HR deads - jumped straight to 190kg cos I hadn’t done that before and hence had no target to beat

7x190kg (Default PB - 419lb)

This was done at 8:30pm - late for dinner so metcon will have to wait for another day.

Cycle 2, Week 2 - Metcon

2010-11-14T22:13:00.000Z

Empty house catch up WOD

15 min AMRAP
2 GTOH, 185lb
4 CTB pull ups
8 burpees (CTD and full extension vertical jump)

10 rounds in 14:42

Turned into an interval workout - needed about 15 secs after burpees before I could be sure of getting the OH without failure. However once I started each round they were almost unbroken with only a couple of breaths in between GTOH reps.

Fun WOD - thanks GD!

Cycle 2, Week 2 - Press

2010-11-13T22:12:00.000Z

Press
10x20kg
5x40kg
Singles at 5kg increments to 80kg
5x80kg (177lb)

12x66kg (145lb) PB by 1 rep

Planning to increment my heavy set by 1kg or 1.5kg a week and see if I can maintain progress with that. HR will stick with that load until I get to 15 reps then move up 10lb

Going to steal the BX GTOH, CTB and burpee AMRAP when I have the house to myself tomorrow

Cycle 2, Week 1 - Speed Deads - FAIL

2010-11-12T22:11:00.000Z

Failed attempt at speed deads - could not for the life of me get my 85% load moving fast enough to qualify as speed work. Couldn’t bear another totally wasted day so did the CFNEE WOD before walking out the door

3rft
15 front squats, 40kg
15 push press, 40kg

2:59 - steady with only one break after completing the second round

Thinking at the moment about what to do going forward - getting ME and metcon in any one session is proving an issue at the moment.

Cycle 2, Week 1 - Metcon

2010-11-10T22:10:00.000Z

JDG’s Tahoe WOD

10-8-6-4-2 power cleans, 185lb
2-4-6-8-10 HSPU’s

13:41 - not happy with this. No groove on HSPU’s - was finished the 4 power cleans at around 7 mins

Cycle 2, Week 2 - Bench Press

2010-11-09T22:09:00.000Z

Bench Press
5x60kg
3x80kg
2x90kg
100kg
110kg
120kg
2Fx125kg (276lb)

11x100kg (221lb)

Going to hit a metcon tomorrow if it kills me. Interesting that my last sucessfull 5 was at 115kg and now I have missed a triple only 10kg higher. Not too much room to flip flop but I will keep pushing the high rep set and try and make ground there.

Cycle 2, Week 2 - Heavy Monday

2010-11-08T22:08:00.000Z

Deadlift - 2” platform and reset

5x60kg
3x100kg
2x120kg
Singles from 130 to 180kg
5x185kg (408lb)

Back Squat
5x20kg
5x60kg
2x80kg
Singles from 90kg to 140kg
5x147.5kg (PB 326lb)

An hour later
10x120kg (265lb)

Cycle 2, Week 1 - Speed Deads

2010-11-05T22:07:00.000Z

Speed deads

6x3x352lb (~80%)

Travelling for a course this weekend - gonna take some toys and see what i can get done in the carpark at lunchtime

Cycle 2, Week 1 - Metcon

2010-11-04T22:06:00.000Z

“Harry”
30 push press, 135lb
Row 1000m
30 hang power cleans, 135lb

7:42 - push press unbroken and pretty smooth, row done in 3:25.9 and then it all went sideways. Biggest chunk of HPC’s was 4 but lots of 3’s and 2’s. This portion of the WOD took 2:45 or so. Grip was stressed and pop was lacking - breathing actually started to recover during this portion.

Cycle 2, Week 1 - Bench Press

2010-11-02T22:04:00.000Z

Bench Press
Warm up
10x20kg
5x60kg
singles at 10kg increments to 120kg
3x122.5kg (270lb)

10x102.5kg (226lb)

No metcon - will get something in tomorrow. Proving difficult to get lifting and metcon in reliably so I’m just going to have to do what I can when I can. Lifts have priority so long as I get two heavy metcons in and one longer and lighter WOD a week.

Cycle 2, Week 1 - Heavy Monday

2010-11-01T22:03:00.000Z

Starting Cycle 2 - was curious to see where things were after 3 weeks of extremely spotty workouts in general and ME work in particular. Things haven’t slipped to far apparently

Deads up to 5x403lb off 2” lift with reset - these felt pretty darn good, probably could have started where I left off at 409 but happy to run from here. Keen to see if the second cycle of pulling off 2” helps break my 1rm drought. Thoughts on shifting to a 3” lift now versus waiting till a re-test at the end of this cycle?

Back squat up to 5x320lb - groove not quite as tight as it was at the back of last cycle but strength was fine. Just another few minutes to ramp up and I would have been golden.

Onwards and upwards

Fun

2010-10-31T22:02:00.000Z

Weekly Challenge

12-9-6
Power cleans, 135lb
Thrusters, 135lb

3:29 - goal achieved, beat 3:53 which was the fastest time set at CFNEE by a 245lb beast. Power cleans sloppy like yesterday, thrusters were solid and seamless with only a single overhead pause in the set of 12.

Happy with that

"Lizzie" sprints

2010-10-30T22:00:00.000+01:00

“Lizzie” intervals

12-9-6
Power cleans, 135lb
Ring dips
Rest 5:00
12-9-6
Power cleans, 135lb
Ring dips

1:51/ 2:05

Sketchy - no groove on the cleans. Don’t know if it was because I was trying to rush or just feeling a little tight. Pretty disgusted that I broke the power cleans 4 or 5 times in the second effort.

Weekly throw down tomorrow then start my second cycle of V2.0 on monday.

Already have thursday’s metcon planned - also happen’s to be a welcome to the world WOD for my boy Harry Peter

“Harry”
30 push press, 135lb
Row 1000m
30 hang power cleans, 135lb

Please feel free to join in the fun.

Countdown to Cycle 2

2010-10-29T23:27:00.001+01:00

Had a go at last week’s CF.com Cn’J & Cindy mash up.

10 rounds of
1 clean and jerk
5 pull ups
10 push ups
15 squats

Chose to go with 200lb clusters for fun.

Ended up getting 7 rounds with no misses in 8:55 but after 3 consecutive misses in the 8th round I called it a day. Mini Lizzie sprints tomorrow.

Still strolling

2010-10-20T21:34:00.000+01:00

12-9-6 Fran
Rest 5:00
12-9-6 Fran

1:55
1:54

Nasty - barefoot first round, oly shoes second round. Had some deep tissue massage in hip flexors and glutes a couple of hours before and squat was a little ponderous after a typical warm up. Felt much more stable with shoes and attempted to sprint first round or so and managed to hang on to that gain till the end, just ...

I have trained 4 times in the last 6 days with a total volume (not including warm ups and movement prep) of 15:46. Gotta love this stuff!

Day 2 in the wilderness

2010-10-19T21:32:00.001+01:00

Continuing the theme of short hefty girls

Heavy Liz
15-12-9
Power Clean, 155lb
Ring Dips

All with 20lb vest

3:58 (previouusly 5:22)

Happy with that.

Week 1 in the wilderness - Day 1

2010-10-18T21:31:00.000+01:00

Just going to hit some heavy girls this week and start a second v2.0 cycle next week

12-9-6-3
315lb deadlift
HSPU, press width

4:10 - deads unbroken, HSPU 6/6, 5/4, 4/2, 3 with 20’ walk out and back between chunks

First time any Diane derivative has been executed with any sort of metcon intensity. Def helped the deadlifts to work up to a triple at 397lb - 315 felt relatively light when it was time to go. Also very happy with HSPU’s considering they have been almost completely unworked in the last 6 months. The closest previous WOD to todays effort was 12-9-6 300lb deads and forehead to deck HSPU’s which I completed in 6:10. I’ll take it as a win but this will be the standard going forward.

Cycle 1, Week 6 - Metcon

2010-10-14T21:29:00.001+01:00

Gotta love Crossfit - chillin’ to illin’ in under 5 minutes

5 rft
5 deadlifts, 275lb
10 burpees

3:49 - PB by 1 second!!

Box ticked for today!

Cycle 1, Week 6 - Bench

2010-10-13T21:28:00.001+01:00

10x133lb
5x177lb
2x199lb
210lb
221lb
232lb
243lb
5x265lb (PB - this was pretty damn tough, think I’ll aim for 270x3 next week and run triples for a while)

12x210lb (1 rep PB)

No metcon - joints grumbled during warmup for my planned metcon options and couldn’t come up with anything that inspired me and didn’t hurt. On the drive home thought of the 08 deadlift/ burpee WOD but dinner was ready so I’ll hit that up tomorrow. Sleep has been shocking the last few nights so just doing what I can at the moment.

Cycle 1, Week 6 - Test

2010-10-11T21:25:00.001+01:00

CFT

Back Squat

162.5kg - PB
167.5kg - PB
172.5kg - PB (381lb)

Press

80kg
85kg - (188lb)
FF87.5kg

Dead

200kg
206kg - PB (455lb)
FF210kg

Total 1024lb - 43lb PB

BW 196lb

Very happy with the squat and the total. Like to see some movement on the dead when I re-test after 2 more cycles. Pretty damn tired at the moment so can’t expect more than this. Worth noting that the dead was pulled from a static start rather than the drop start that I had been using earlier in the year.

Cycle 1, Week 5 - Press

2010-10-09T21:23:00.000+01:00

Visited a small globo for the first time in years. Managed to get a little something in but copped plenty of looks for the weird stuff I was doing

Press
10x20kg
5x40kg
2x50kg
55kg, 60kg, 65kg, 70kg, 75kg, 80kg
3x82.5kg (182lb)

Then did 5 rounds not for time of
5 power clean, 155lb
5 thrusters, 155lb

No mojo for a sprint so just moved through - enough work to break the drought.

Cycle 1, Week 5 - Deads and Squats

2010-10-04T21:19:00.001+01:00

Deads (2” lift and reset every rep)
5x60kg
3x100kg
110kg
120kg
130kg
140kg
150kg
160kg
170kg
5x180kg (PB -397lb)

Back Squat

10x20kg
5x60kg
70kg
80kg
90kg
100kg
110kg
120kg
130kg
140kg
5x145kg (PB - 320lb)

No HR or metcon - I’m knackered. Tomorrow will probably be a total day off training as the next Kemp addition is scheduled to arrive. Hopefully get Tuesday’s lifts in on Wednesday morning.

Cycle 1, Week 4 - Metcon

2010-10-03T21:18:00.000+01:00

Day late metcon stolen from JDG - obviously an upscaled but shortened version of recent Hero WOD “Jack” - RIP

AMRAP 12
5 push press, 135lb
5 American swings, 70lb
5 box jumps, 28”

12 rounds in 11:49 - this was a smoking WOD!! My thoughts on future efforts will be to crank all reps up to 6 and try to hold a round per minute.

Cycle 1, Week 4 - Press

2010-10-02T21:17:00.000+01:00

5x64lb
5x94lb
104lb
114lb
124lb
134lb
144lb
154lb
164lb
3fx179lb

All taken from the floor - a bit weary and catching this latest in the day wasn’t the best set up for success. Can’t all be winners - will hit 5x180lb next week.

Cycle 1, Week 4 - Speed Day

2010-10-01T21:13:00.001+01:00

WOD Interrupted

Speed Deads (75%)

7x2x150kg (331lb)

Speed Squats (70%)

2x2x100kg - client arrives early

2 hours later warm up again and get remaining 5x2

Then Fat Fran
15-12-9
Thrusters, 135lb
Pull ups, 45lb

6:11 (PB by 2:17)

Thrusters unbroken and each round started with a tidy cluster. KB hung from webbing belt for pull ups. In first half seemed to get a second stage of assistance as the bell continued once my body slowed so got 5/5/5 and 3/3 then doubles and singles thereafter as the rhythm disappeared. Happy with the time though!!

Cycle 1, Week 4 - Rest Day Fun

2010-09-29T21:10:00.000+01:00

Split Jerks

5x20kg
5x40kg
3x50kg
3x60kg
3x70kg
3x80kg
2x85kg
90kg
2x1x95kg
100kg
Fx105kg
4x1x85kg

Will cook up some vid later but was pretty happy with my dip, getting under the bar and footwork but need to do better on finishing. The small screen on the flip camera wasn’t sufficient to show it at the time but reasonably clear reviewing on the laptop at home. The miss at 105kg was the only one where the barpath was anything other than straight up. Be interesting what folks make of that when I throw it up tomorrow.

Cycle 1, Week 4 - Bench

2010-09-28T21:47:00.001+01:00

Bench Press
5x40kg
5x60kg
70kg
80kg
90kg
100kg
110kg
3fx120kg (265lb)

11x95kg (210lb)

With bench I cannot remember what my pre CF PB’s were. Will check through my online records and will just have to progress assuming what I can find is the best that I have done.

20 min AMRAP (Yes, that is a full 20 minutes!!)
5 thruster, 95lb
7 hang power cleans, 95lb
10 sumo deadlift high pulls, 95lb

12 rounds + 5/7/9 SDHP - 13 rounds in 20:02

Happy with the score and the movement throughout. With company I’m certain I could have been pushing 14 rounds - this was a pretty measured effort

Cycle 1, Week 4 - Deads n Squats

2010-09-27T22:28:00.002+01:00

CFSB in a hurry

22 mins from beginning to end

Deads (2” lift, all with reset)
5x60kg
5x100kg
120kg, 130kg, 140kg, 150kg, 160kg, 170kg (all double overhand with hook grip to here - big PB for sure)
5x177.5kg (PB 392lb)

Back Squat (Bare foot rather than my usual oly shoes. Need some flat sneaks)
5x60kg
5x80kg
90kg, 100kg, 110kg, 120kg, 130kg
142.5kg (315lb)

No chance for a high rep set or metcon - had planned a 10 min AMRAP for today but will do it for 20min tomorrow. Def happy with the session though - lifts are feeling really solid.

Cycle 1, Week 3 - Delayed Metcon

2010-09-22T21:07:00.001+01:00

Caught up my planned post Bench metcon from yesterday. Another little gem from CF.com

5 rft
5 clean/ thrusters, 135lb
10 CTB pull ups

6:10

So about 1.5 times as long as Rob Orlando but still pretty happy with this. Clusters are pretty slick now and not at the whim of a good or bad day. CTB's started as 5/5 and stayed there until round 4 but still minimised rest pretty well. Given that my best for cluster Grace is 4:30 or so and I wouldn't exepct to get 50 CTB's in much less than 4 mins I don't think I could do much better at the moment. Something seems to be working!

Cheers, kempie

Cycle 1, Week 3 - Bench

2010-09-21T21:08:00.000+01:00

Bench
10x20kg
5x40kg
5x60kg
70kg
80kg
90kg
100kg
110kg
5x117.5kg

15x90kg

No metcon - catch up tomorrow

Cycle 1, Week 3 - Deads and Squats

2010-09-20T16:00:00.001+01:00

Finally - a full spec CFSB v2.0 WOD

Deads off 2” platform with reset every rep

5x60kg
5x100kg
120kg
130kg
140kg
150kg
160kg
170kg
5x175kg (PB) (386lb)

Back Squat
10x20kg
5x60kg
70kg - 130kg singles
5x140kg (309lb)

HR Deadlift (off floor, tap n go)
12x170kg (375lb)

After class
3rft
5 GTOH, 60kg
5 burpees

1:45

Be interesting what the bills are tomorrow but funnily enough all the lifts felt easier than last week’s attempts. Going to alternate HR deads and squats on a weekly basis.

Cycle 1, Week 2 - Press

2010-09-18T15:59:00.000+01:00

Press
10x45lb
5x89lb
3x111lb
3x133lb
2x155lb
1x166lb
5x172lb

Easy peasy - think that I am starting to see the benefit of the added bench press in CFSB v2.0

1 hour later
9-6-3
166lb thrusters
muscle ups

4:44 - thrusters unbroken and each round started with a nice clean/ thruster. Muscle ups all singles with some elbow flexion at the start (think old school Amundsen) - only one miss throughout

Stoked with the time and effort but just flat out enjoyed this WOD. Jumping in anticipation as soon as I saw it but best laid plans went sideways yesterday so over the moon to get it today. Also going to hit Fat Fran and the 3rft 5 cluster, 10 CTB WOD’s really soon

Cycle 1, Week 2 - Rest Day Fun

2010-09-15T15:57:00.000+01:00

Some power snatches before class to 155lb then after class a friendly FaceBook challenge from the guys at CrossGym

30 thrusters, 110
30 pull ups

2:37 at a slightly heavy 115. Tried to smash this and it smashed me back. Lost rhythm on thrusters and had to take a couple of seconds to settle down and then pushed the pull ups hard and nearly kipped myself off the bar. Lovely quick and dirty hit.

Cycle 1, Week 2 - Bench

2010-09-14T15:56:00.000+01:00

Bench

5x20kg
5x40kg
5x60kg
3x80kg
2x90kg
100kg
110kg
5x112.5kg

13x90kg

Cycle 1, Week 2 - Deads and Squats

2010-09-13T15:55:00.000+01:00

Deads - resets of 2” lift
5x60kg
3x80kg
3x100kg
2x120kg
1x140kg
1x150kg
1x160kg
5x172.5kg

Back Squat
5x60kg
3x80kg
2x100kg
1x110kg
1x120kg
1x130kg
5x137.5kg

No metcon - bleh!

Cycle 1, Week 1 - Rest Day Fun II

2010-09-12T15:54:00.000+01:00

Got some friends I met at the 3D kids cert staying with me on a CF immersion trip over from Dubai so had an excuse to make the long postponed road trip to another box 90 mins away. Fun WOD ensued

2 rft
50 wallball
Run 400m
30 box jump, 24”
20 CTB pull ups
10 GTOH, 155lb

19:08

Happy with that

Cycle 1, Week 1 - Speed Lifts

2010-09-10T15:53:00.000+01:00

Early afternoon

Speed deads

7x3x316lb

Late afternoon

Speed squats

10x2x100kg

Should have been triples at 112.5 but they wouldn’t have been fast enough

Planned metcon re-scheduled to tomorrow

Finished with some unweighted box squats - interesting stretch ...

Cycle 1, Week 1 - Metcon

2010-09-09T15:50:00.000+01:00

A version of a WOD Leon did earlier in the week. Scaled down a touch in an attempt to ramp up the intensity

10 - 1 power clean, 155lb
1 - 10 Russian swings, 70lb

7:14 - Nasty, gassy and grippy. Will do this again sometime - think low 6’s should be doable.

Spent about 6 mins or so working K-Star’s hip capsule stretches

Cycle 1, Week 1 - Rest Day Fun

2010-09-08T21:33:00.000+01:00

K-Star hip capsule stretches for about 6 mins then

Power snatch up to 70kg - all crisp with no press out but got into the habit of not jumping my feet out to a proper landing position. Went to 75kg and pulled it high enough but the movement pattern was grooved and the feet remained stuck on the floor. Dropped back to 60kg for a couple of better reps after 4 consecutive fails

Then jumped in with one of our guys on his WOD so he didn’t have to go on his lonesome

AMRAP 8min
Strict pull up and Press up (Games ‘10 standard) ladder

Completed the 10 round in 8:15

Fun way to get some basics in

Cycle 1, Week 1 - Bench

2010-09-07T13:57:00.000+01:00

Bench
10x40kg
5x60kg
3x80kg
100kg
110kg
4fx112.5kg

11x90kg (1 up from last week)

2 hours later

Lizzie the HPC re-mix
21-15-9
HPC, 135lb
Ring dips

3:07 - benchmark time, not done this before

HPC did get tough (esp grippy) but kept going, Dips just weren’t grooved really well and cost me a good 25 secs or so. Indeed the last 2 reps took over 15 secs.

Try that again

2010-09-06T13:55:00.001+01:00

Deads - off 2” platform

5x60kg
5x80kg
3x100kg
2x120kg
1x140kg
1x160kg
5x170kg - PB

Still figuring out my set up for these - not a big deal on warm up singles but consecutive reset reps in the work set were inconsistent

Back Squat

5x60kg
5x80kg
3x100kg
110kg
120kg
130kg
5x135kg

2 hours later did GD’s birthday WOD - better late than never and I’m so glad you are not any older this year. 51 was more than enough!!

51 115lb thrusters for time - Ascending rounds of Cindy for each time you drop the bar

Did not drop the bar but did resort to the occasional back squat thruster - hope that doesn’t DQ me. Think it was all done in 4:35 or so. Will check with the video ref and am happy to youtube it if anyone is interested.

Work

2010-09-03T13:52:00.001+01:00

Back from hols and felt like hitting Speal v Khalipa again

1-10 GTOH, 155lb with 1 round of Cindy between rungs on GTOH ladder

20:57 (PB by 1:59)

Really happy with GTOH - all solid push jerks and did a good job chasing the bar down whenever I dropped it. From the 5 round on most were in doubles and singles with a drop and immediate reset rather than tap and go reps. Hips feeling slightly funky after hours in the car coming back from hols so squats were pretty slow and deliberate. Helped as a built in rest period.

I’d like to think I can pull this under 18 mins with a little better conditioning and a better headgame. Still content with the impromptu effort today.

Bottom of the food chain

2010-09-01T13:50:00.000+01:00

5 rnft
Run 200m
10 swings, 32kg
10 slams, 20lb

Runs were kept short in a bid to maximise inrtensity. Only tanked the 4th one - all others were solid. Didn’t mess about on the drills either as the skeeters were particularly vicious.

Rest and Reset

2010-08-31T13:49:00.000+01:00

First of 2 days of vacation WODs

85 clusters with 32kg kbell - dunno why but it seemed like a good idea

5 rnft
10 thrusters, 32kg
10 slams, 20lb

nft
15-12-9
thrusters, 32kg
slams, 20lb

150 thrusters/ clusters for the day

Cycle 1, Week 1 - Press

2010-08-28T13:46:00.001+01:00

CFNEE WOD today was Jackie and number sworked out so one of the fellas was going to have to roll solo. Thought that was a bit cruel so jumped in to keep him company

“Jackie”
1000m row
50 thrusters, 45lb
30 pull ups

6:52 (PB by 23 secs) - a 3:20 row, unbroken thrusters then 10/10/5/3/2

Happy enough with that and then got some pressing done

10x45lb
5x89lb
Singles at 100lb, 111lb, 122lb, 133lb, 144lb, 155lb
5x166lb

Skipped HR in deference to scheduled WOD which is this month’s Painstorm. Will post results in a few hours.

This week has been a bit of a train wreck with stupid traffic and disrupted sleep. Next week we are away for a family break so may re-commence this cycle on my return as I’m unlikely to get any lifts in at all.

Cycle 1, Week 1 - Metcon

2010-08-26T13:39:00.000+01:00

K-Stars Mobility WOD day 4

Task priority FGB

3:39/ 4:33 - 2:38 rest before starting round 3 then 5:23 (not 5:33 like originally posted)

On any other day this would represent an unexcusable lack of character but after only 4 or so hours sleep last night I think my worst mistake was sticking with my planned WOD. Round 1 was mainly smooth and broken only by a couple of stutters on the wallball and messing around re-awakening the monitor on the C2. Wallball was a continued failure in 2nd and third rounds and dropping the bar or ball or standing in front of the box seemed a much better idea. Nearly tapped out after 2 rounds but finished what I’d started which will do for today.

Rest and Stretch - and Play!

2010-08-25T20:57:00.002+01:00

K-Starrs WOD 2 - K-Starrs Mobilty WOD

4 minutes stretching the front of each hip

Then as a little reward for that awful 8 minutes

Squat clean and split jerk up to 80kg then 5 x 1x 80kg on the minute

Squat snatch up to 75kg, FFx77.5kg, Fx75kg

Cleans and snatches felt smooth and easy - jerks hurt due to yesterday’s shennanigans

Cycle 1, Week 1 - Bench

2010-08-24T22:07:00.000+01:00

Bench
10x60kg
5x80kg
3x90kg
2x100kg
1x110kg
5x110kg (243lb)

10x90kg (199lb)

CrossFit 3D WOD:

3 rounds of;

In a 5 minute window, complete one round of “Helen” (Run 400m, 21 Kettlebell Swings, 24kg, 12 Pull Ups) and in the remaining time do max reps of 60kg Ground to Overhead Anyhow.

Rest 2 minutes.

Got 17/ 13/ 11 = 41 reps GTOH

Helen rounds were 2:36, 2:43, 2:56

Version 2.0 - Cycle1, Week 1, Heavy Monday

2010-08-23T22:27:00.002+01:00

Day 1 of v2.0

Back Squats

Up to 5x130kg (took ages before I figured out what the hell I was doing. This is a step back but think it will pay off in the long run)

Deads off 2” platform

Up to 4fx160kg (reset each rep as opposed to my usual tap and go. Aim for the next cycle or two is to adress my weakness off the deck, Speed reps will be done without the platform)

No time for metcon or HR sets but have something really nice on the menu for tomorrow

End of the rest week

2010-08-22T13:18:00.000+01:00

Stole a little something of big Davie Easton for a Sunday morning wakeup

15-12-9
Deadlift, 275lb
Ring dips

2:46 - have done this exact same WOD with 315 in 2:26 so expected to be closing on 2 minutes. deads felt heavy from the off and actually broke the 9’s with one rep to go. Oh well, box ticked and CFSB v2.0 starts tomorrow

Freddy's Revenge

2010-08-21T13:19:00.000+01:00

“Freddy’s Revenge”

5 rft
5 overhead anyhow, 188lb
10 burpees

8:08 - PB by 2:46

First round unbroken and fast, last round all singles - the rest was went from 3’s and 2’s to 2’s and 1’s. Most were honest to God push jerks from the rack with only a couple of press outs in later rounds. Previous efforts have used BTN jerks and other more anyhow type methods. Happy that progress is being made.

Managing overheads

2010-08-20T13:20:00.000+01:00

Just played with some push jerks

5x40kg
5x60kg
3x70kg - after this point decided to exaggerate finishing as I was a little short
3x70kg - lightweight!!
3x80kg - ditto
3x90kg - easy
2x100kg - re-racking was the hardest part of these

Got interrupted and didn’t get to hit the 105kg I had loaded up till about 20 minutes later and missed it. All the way up to 100kg my feet had been staying on the platform in a slightly wide jumping position throughout the lift. I’m pretty sure if I drilled all the way up jumping the feet off the platform and out into a squat stance landing position then there will be more in the tank.

2010-08-19T13:22:00.000+01:00

5 rounds of “Nate”

2 muscle ups
4 HSPU
8 swings, 2pood

5:53 (25 sec PB)

2010-08-18T13:23:00.000+01:00

BX Linda

10-1
Deadlift, 290lb
Bench press, 194lb
Hang squat clean, 145lb

22:50 (PB by 1:03)

Dragging arse this arvo but had planned to hit Linda so just made the best of it. In future I think it will be useful to hit a few heavy deads beforehand as the 290 did not feel as light as it should. More conservative with bench reps and I think it helped save an otherwise lacklustre effort.

This one's for you GD

2010-08-17T12:48:00.000+01:00

Having a rest week before starting CFSB v2.0 next week

Was planning on celebrating GD’s birthday with his named WOD but unfortunately couldn’t get to the gym early enough for the full 15 minutes. Instead, I did

5 rft
3 thrusters, 155lb
5 burpees
10 double unders

6:47 - managed 5 rounds + 6 doubles in 10 minutes in April and that was taking the bar from a rack. This time round I started each round with a clean/ thruster. Happy with that!! Doubles still the rate limiting step.

2010-08-16T12:47:00.000+01:00

WOD w/ the Martin clan and Leon

200m
5 squat cleans, 60kg
10 thrusters, 60kg
15 pull ups
400m
15 pull ups
10 thrusters, 60kg
5 squat cleans, 60kg
200m

6:34 - crushed by Beast Boy!! Great times with some of the best folks I know

2010-08-10T12:44:00.000+01:00

Stole GD’s metcon from yesterday

10 push press, 133lb
2 Cindy rounds
8 push press, 144lb
2 Cindy rounds
6 push press, 155lb
2 Cindy rounds
4 push press, 166lb
2 Cindy rounds
2 push press, 177lb
2 Cindy rounds

12:53

Back squattin'!

2010-08-09T12:43:00.001+01:00

10x20kg
5x40kg
5x60kg
3x80kg
2x100kg
2x120kg
5x140kg

Will redo this load with a camera next week - trying to think of too many things at once and not sure on depth

Rowing version of .com WOD

3 rft
10 GTOH, 95lb (power snatch)
Row 250m

5:43

Pretty lacking effort but still smoked me

Crush them!!

2010-08-08T12:41:00.000+01:00

Jumped in on the CFK kids v oldies challenge

21-15-9
AWOH, 70kg
42-30-18
Ring dip

Teams of 3 taking turns as necessary to get the job done. Weighted vests worn by all throughout - kids got 10kg, we had 5kg’s (well except that I got 10kg too as we were short a third 5kg vest)

The fogies managed to edge out the kids by 15 secs or so - good times!!

2010-08-07T12:40:00.000+01:00

CFK cert at CF3D

Lots of burpees in various games and guises. No full WOD but got a little something from CF baseball at the end of the day

5 push up buy in then
AMRAP
Run
10 burpees
Run
10 Squats
Run
10 DB thrusters, 2x20kg
Run
10 pullups

Got 3 rounds + 3 squats - Runs added up to 200m per round. Pretty sure my recollection of baseball was that it involved beer and hot dogs ...

2010-08-06T12:38:00.001+01:00

At CF3D - some lifting to punctuate working on my deadlift cues - lots of opportunity for creativity ...

Front Squat

10x20kg
5x40kg
5x60kg
3x80kg
3x100kg
5x120kg (264lb - PB)

Back Squat

5x60kg
5x80kg
5x100kg
15x120kg (PB I think)

Throwdown
AMRAP 10 min
Power clean, 92.5kg (204lb)
Muscle ups

26 power cleans, 21 muscle ups - total 47 reps

Did alternating sets of 5/5. Worked well for 3 rounds then the muscle ups started to slow - should have switched to power cleans sooner but didn’t think of that till repaeted fails in round 5. That was loads of fun!!

F.A.I.L.

2010-08-05T12:37:00.000+01:00

Today’s training is brought to you by the letters F.A.I.L.

Deads

Aimed for 207.5x3 but couldn’t get it off the deck for 1

Had a play with ring HSPU’s afterwards and whilst I can see the comedy value the end result was a big “O”

Not too wound up - I’m losing a few pounds at the moment so was always going to be tough continuing to triple new 1rm’s for too many weeks. In all seriousness I think I’ve probably pushed linear progression about as far as I can (1 and 3 RM = 452lb, 5 RM = 437lb) so am considering that something like 5-3-1 may be appropriate. Of course, it may mean I am ready for CFSB v2.0. Will pick GD’s brain over the next week or two for his thoughts.

Looking forward to this week’s throwdown at CF3d tomorrow as well as some friendly head to heads with the skunk works crew

New toys

2010-07-31T13:27:00.000+01:00

5 rounds of Pissed Off Grace
3 GTOH, 60kg (yep - a new 20kg bar so no funny numbers for a change)
15 ball slams (with my new D ball - even deader than my sand filled basket balls)

3:57 - how much fun was that!!

This WOD was brought to you by JTM, GG, Rogue, AFPO and just a little JD!!

2010-07-30T13:29:00.001+01:00

Front Squat
5x45
5x89
3x133
3x177
3x221
5x260 (Edit - apparently this is equal to my PB which I got during my second CFSB cycle before I popped my hip. From then on squatting has been extremely inconsistent. Hope I can get some momentum and develop some decent numbers here. Nice to have squats that sit nicely next my deads and presses)

Back Squat
15x243

2010-07-29T13:31:00.001+01:00

500 mile round trip roadtrip down to Mildenhall to pick up some gear shipped over to a mate by by the AFPO. Took the opportunity to do a workout with his crew

80% of 1rm deadlift every 30 secs for 15 mins then

All completed at 360lb

9 min AMRAP
10 burpee box jumps
5/5 kb snatch, 24kg

5 rounds + 9 burpees

Felt good to get some work done

With a new complement of toys at home I’m planning dates with Karabelle and pissed off Grace in the very near future

Something is better than nothing ... right?!

2010-07-27T13:32:00.001+01:00

Working on the basis something is better than nothing

Power snatch
Worked up to a new 2lb PB @ 174lb - included a little press out but nothing drastic

Floor play

2010-07-26T13:33:00.001+01:00

Dragging after laying and cutting matting in our new space all day yesterday. Class was working up to a heavy power clean and jerk so decided to follow suit

Nice and snappy up to 90kg, 95and 100kg my feet refused to leave the floor to get under the bar so ended up push pressing it. Thought this may have been due to my choice of footwear so exchanged the flip flops for sneaks but was just generally lacking quickness. Possibly should have just pushpressed it and called it good

2010-07-23T13:34:00.000+01:00

actually back to something like CFSB rather than just lazy man’s strength training

Front Squat
5x88lb
5x132lb
5x176lb
3x220lb
5x253lb

Back Squat
15x220lb

5 rft
5 front squat, 154lb
5 awoh, 154lb
Run 200m

8:01

2010-07-22T13:36:00.001+01:00

Deads
5x133lb
5x221lb
3x309lb
1x397lb
3x452lb (1, 2 and 3 rep PB)
9x397lb (missed grip on drop start and attempted regrip at hang twice. More in this for sure

Cash out - self flagellateion AKA double under practice

2010-07-21T13:35:00.000+01:00

Press
10x45lb
5x89lb
3x133lb
3x155lb
3fx179lb
8x155lb

CFCM Invitational

2010-07-17T13:38:00.000+01:00

Crossfit Central Manchester Invitational

WOD 1 & 2
90 secs max rep deadlift with either 80kg, 100kg or 120kg - score is total load shifted

Followed immediately by
4 rounds of
10 kb front squat, 2x20kg
10 kb rack to overhead, 2x20kg
10 kb lunges, 2x20kg
10 kb thrusters, 2x20kg
50m farmers walk, 2x20kg

This was an evil combo - finished the combo in 18:03 and managed 46 deads at 100kg. 3rd in the deadlift and 4th in the kb event had me in first place.

Next was a 10 minute CTB Cindy. 10 rounds and 7 push ups dropped me a few spots to 5th or 6th which had me eligible for the last surprise workout (top 20 in each category). Legs totally unhappy by this stage so warmup for final event included a cold beer while watching initial rounds. Pretty sure that in addition to being a social lubricant it is also a very effective physical lubricant. Pre-beer i had serious doubts as to whether I could manage a single full depth squat ...

Load 2x20kg plates on prowler and push for 50m (25m out and back)
Unload prowler and carry plates 50m
Load bar to 40kg and do
10 OHS
10 thruster
10 shoulder to overhead
10 front squat
Load 2x20kg plates on prowler and push for 50m

Finished in 5:03 and ultimately placed 6th out of about 50 men. Happy enough with that. Great day and super proud of the crew I took down with 4 out of 6 placing in the top 20. The one girl we took down placed 2nd in the ladies comp!!

2010-07-15T13:39:00.001+01:00

5x177lb
3x265lb
3x353lb
1x319lb
3fx447lb (1, 2 and 3 rep PB)

Then some squats as they seem to have a great impact on my hip mobility

Sets on the minute with some PVC OHS in between

3x5x133lb back squat
3x5x133lb front squat
3x5x133lb overhead squat

2010-07-14T13:40:00.000+01:00

10x45lb
5x89lb
5x133lb
3x155lb
3fx181lb

Skipped high rep in deference to metcon

30 push press, 60kg
Row 750m

3:57 - 1:34/ 2:23

Push press 20/10
Row was on track for 2:15 until 200m to go and then this entered a hideous world of hurt. Was floored for about 15 minutes after this

2010-07-13T13:40:00.000+01:00

10x45lb
5x89lb
5x133lb
5x177lb
5x221lb
5x265lb
5x287lb

1 hour later

3 rounds
Bear complex@100lb (7 cycles of power clean, thruster, rack thruster)
10 burpees

6:40 - although the back squats felt good and had a nice comfortable groove with no knee pain the complexes didn’t feel good at all

Unless there is any major mark tomorrow from the back squats I’m going to use this as a starting point and work them in the conventional CFSB format. I don’t enjoy squatting as i do with press or deads but definitely appreciate the utility and benefit they will provide

70's Big July Challenge

2010-07-10T13:41:00.000+01:00

70’s Big July Challenge

AMRAP 20
3 press @ 62.5% bw
3 strict pull ups

29 rounds @ 127lb

Suited me as is dud knee friendly - be a great friday night WOD too. Can you say GUN SHOW!!

Was a little surprised as expected strict pull ups to be the bottleneck. Presses broke to 2/1 about 15 rounds in (about 8:30) and were singles from about 23 rounds. Pull ups unbroken throughout

July Painstorm

2010-07-09T13:42:00.000+01:00

Painstorm for July

4 rounds (5 power clean 155lb, 5 thruster 155lb)
Run 800m
3 rounds (5 power clean 155lb, 5 thruster 155lb)
Run 600m
2 rounds (5 power clean 155lb, 5 thruster 155lb)
Run 400m
1 round (5 power clean 155lb, 5 thruster 155lb)
Run 200m

Finished the 1st round of the 2 round but my R knee fell in when i dropped into the last thruster. Managed to shove it out but in the process there was lots of crunching, grinding and a pretty good Owie. Was about 17 minutes at that stage - decided discretion was the better part of valour and called it a day there. Gonna rest up the knee for the weekend and test it on Monday. In the meantime Leon mentioned the 70’s Big challenge for July - should be good before a night out tomorrow

2010-07-08T13:43:00.001+01:00

5x133lb
5x221lb
3x331lb
1x397lb
4fx441lb (2, 3 and 4 rep PB - this is my current 1 rep max)

12x397lb (2 rep PB)

2010-07-06T13:44:00.000+01:00

10x45lb
5x89lb
3x133lb
3x155lb
4fx179lb

14fx133lb

Apparently bodyweight thrusters are not the best pre-cursor for a successful press session. Still happy enough with that.

Throwdown

2010-07-05T13:45:00.000+01:00

CFSB Throwdown

3 rounds for time of
3 bw power cleans
6 bw thrusters
12 pull ups

5 rounds was going to be a low power suck fest. As is this was pretty disappointing. Without a doubt Beast Boy would crush 5 rounds of this in under 10 easy.

Bodyweight 199lb, time 10:30

2010-07-02T13:46:00.000+01:00

10 rounds
10 pull up
10 ring dip
10 abmat
10 squat

15:58 - hot, sweaty and surprisingly breathy towards the tail end. I say surprisingly because I never felt I was moving that fast ...

2010-07-01T13:47:00.001+01:00

5x89lb
5x155lb
5x221lb
5x309lb
2x375lb
3fx435lb (2 and 3 rep PB)

7fx397lb

Not overly impressed with today but I’m dragging a bit so will move on and try to sort myself out for next week.

Then tried out some assistance work suggested by a Poliquin coach

Snatch grip deads with 8 secs pauses at various spots on descent, 133lb

Seated good mornings, 89lb

Bulgarian lunges then some step ups w/ 89lb onto a 33” box

Interesting stuff - gonna be picking his brains for the next couple of months improving our own movement and seeing what we can pass on to our trainees

2010-06-30T13:48:00.000+01:00

Rowing intervals
300m in 1 min or less, rest 1 minute - 10 repeats

Managed 8 and then breathing got chunky on the 9th.

2010-06-29T13:49:00.000+01:00

10x45lb
5x89lb
3x133lb
3x155lb
5x177lb

We have some fractional plates at the box now so going to go up by 1kg a week and see how long I can push that.

AMRAP 8 minutes
5 power clean, 177lb
Run 200m
6 rounds on the button - liked this but damn I am a slow runner. Even more after a couple rounds - heading out the door it was like “Dude, where’s my hamstrings!?!”

2010-06-27T13:50:00.000+01:00

AMRAP in 3 minutes:
3 Snatch, 135 lbs., Can Power Snatch if able. Just get it up overhead.
6 Dips, Must Muscle Up into Dips
9 Air Squats
Rest 1 Minute

Repeat for a total of 5 cycles.

Decided that rather than starting a new cycle every round I would continue from where I finished

1. 3 rounds + snatches
2. Dips + squats + 3 rounds
3. 3 rounds + snatches
4. Dips + squats + 2 rounds + snatches + dips
5. Squats + 2 rounds + snatches

Total 16 rounds + snatches - all power snatches unbroken, all dips unbroken but missed a couple of muscle ups in last round. Normally I grip high up on the ring for muscle ups but this put me in a horrible position for dips. Gripping at the bottom of the ring worked better but the change messed up my pull a bit. Something new to play with. Enjoyed this one a lot - thanks Gimpy!

2010-06-22T13:52:00.000+01:00

Press today
10x45
5x89
5x111
3x133
3x155
3x177

These felt strong today - after watching Rip’s Starting Strength DVD for the first time I tweaked my grip just a little. The adjustment allows for a tighter, seemingly stronger start position. I also read an article by Bill Starr on getting a stronger press. I’m not going to specialise but I am going to throw in a little assistance work and see where that takes me.

No metcon or high rep today but will get something in tomorrow

2010-06-21T13:54:00.000+01:00

15 DL@310
Run 400m
10 DL@310
Run 400m
5 DL@310
Run 400m

7:01 (BW = 204)

Cash out - stretching. That sh!t hurts but it seems to be paying off

2010-06-18T13:55:00.000+01:00

Jerk practice - 8 to 10 2-4 rep sets of push and split jerk at 60kg. Took a while but ended up pretty crisp

3 rft
5 thrusters, 155lb
7 box jumps, 33”

2:40 - cruising pretty well till the last box jumps where my hip switched off - those alone took 45 secs.

just jumped in with Leon’s session in entirety today - another scheduling fuster cluck and ended up getting to the gym as class started. Scheduled training just didn’t eventuate

2010-06-17T13:56:00.000+01:00

5 rft
Row 100m
10 thrusters, 95lb
10 pull ups

7:51 - Pathetic!! 500m + fran individually is somewhere round 5 mins. A 50% blowout on the combination is ridiculous ..

Cycle 2, Week 4 - Rest Day Fun

2010-06-16T22:24:00.000+01:00

Some fun just because

5 rounds
3 muscle ups
3 GTOH, 133lb

5:51 - last round muscle ups cost me a minute or so. Till then was well under a minute per round. This was fun!!

Cycle 2, week 4 - Deadlift

2010-06-15T22:22:00.002+01:00

Yes, I'm back to lifting finally!

Metcon in the sun

10 muscle ups
15 HSPU
20 squat cleans, 155lb
Run 550m

11:13 as Rxed

Approx splits 1:30/2:30/4:45/2:30

I was trying to keep things quiet while Jake slept but the truth behind the age I took for the cleans was a substantial lack of character and lack of warm up. This WOD is a great benchmark for my personal goats! Happy with muscle ups, technique awareness is paying off. HSPU will be used for high rep sets after ME pressing - this seemed to work great for JTM and GG. Lets see how it works for me. Reasonably content with the run - this will get more love in the near future.

Deadlifts
5x133lb
3x221lb
3x309lb
2x397lb
5x430lb (2, 3, 4 and 5 rep PB)
10x397 (equals PB - grip faded and last rep was in fingertips)

OHS
5x45lb
5x89lb
5x133lb
3x177lb (had planned for 3 sets but ran out of time - at least this will loosen my hips up which is the main aim for doing them straight after deads)