Wod Games 5 with ROM CREW

wod:
3minutes to complete
10m shuttle run x6
amrap burpee deck jumps
3minutes to complete
10m shuttle run x12
amrap burpee deck jumps
3minutes to complete
10m shuttle run x18
amrap burpee deck jumps..
so on until no longer possible to finish shuttle run and 1 burpee deck jump..
score=total # burpee deck jumps x # of rounds

total=8 rounds x 78 deck jumps = 624

calisthenics and planche training

3x 20 Psuedo pushups (hands inline with hips)

then
back lever hold (held for 5 seconds)
then
8x8
strict parrallel bar rows
eccentric dips from support
box progression hspu

swimming lessons

wod#1 swimming lessons:

100m freestyle

100m breastroke

100m just kicking

100m just arms

somewhat resembles myself in the water

wod#2

work up to max deadlift=145kg

The deadlift isnt a pr, but its the heaviest ive lifted since hurting my back. Ive figured out that stretching my hamstrings and using my glutes more is a must when i do any kind of heavy deadlifts.

The swimming was good! hard, but neccesary if im to get better, its approaching the hottest part of summer in Perth and i plan on doing alot of swim wods to replace some metcons. My friend Matt is a swimming instructor and we focused on my breathing, stroke pace and kicking, for some things to work on. Cheers matt!

tuesday 27th dec

wod#1 - gymnastics strength:
for quality, perform in any order
30 handstand pushups
45 L-sit pullups
60 bar dips

wod#2- Amrap 12
60kg bench press 3 reps (started at 70kg but had to come down..)
80kg back squat 5 reps
total=10rds 1 rep
then
2 car pushes to exhaustion..( until we get a prowler sled, my brothers car is gonna do the job ;))

wod#3- ROCKCLIMBING!

games wod 5

wod:
3minutes to complete
10m shuttle run x6
amrap burpee deck jumps
3minutes to complete
10m shuttle run x12
amrap burpee deck jumps
3minutes to complete
10m shuttle run x18
amrap burpee deck jumps..
so on until no longer possible to finish shuttle run and 1 burpee deck jump..
score=total # burpee deck jumps x # of rounds

total=8 rounds x 54 deck jumps = 432

(a great wod that required no equipment other than a tape measure and two markers, my goal was to rest more instead of doing burpee deck jump (which is a burpee, followed by 1 situp) however, if i redo this wod i will do more burpees as it wasnt that hard until the last round and it wasnt worth resting more.. what i mean by that is, i dont think i could do a ninth round even with more rest, however think i could do more burpees and get the same number of rounds. A little tactical hindsight.

cooee christmas wod!

Such a great christmas crew! tonnes of fun

Xmas Eve WOD:
On the 12th Day of Christmas Cooee CrossFit brought to me… (drawn out of the hat, care of Lily)
One mountain climb
Two air squats
Three double-unders
Four sit-ups
Five walking lunges
Six toes to bar
Seven cockroaches
Eight pistols
Nine weighted get-ups
Ten (one) 200m run
Eleven box jumps
Twelve box dips
time=21:48

Friday 23rd dec

wod#1
front squats
5 reps of 75% of 1rm=80kg
5 reps of 80% of 1rm=85kg
armap of 85% of 1rm=6reps @ 90kg

wod#2
3 rounds for time
10 reps of 60kg overhead squat
50 double unders
time=8:36

thursday 22 dec

wod#1
bench press
3-3-3
75/80/82.5kg pr
then
gymnastics ring practice:
backward roll to support (so damn close!)
got my very first back lever!!! (held for about 5 seconds, although need to work on getting my head more neutral instead of pasted onto my chest)
few front lever progressions (1 leg folded in)

wod#2
4 rounds
3 deadlifts 45kg
6 hanging cleans
9 power cleans
12 push presses
time=8:34

(arms were so blown out from the rings, felt pretty lethargic, need more rest and food)

rowing sucks!

wod#1: strength
37.5kg strict press x3
14kg strict pullup x3
42.5kg strict press x3
16kg strict pullup x3
45kg strict press x6
18kg strict pullup x6
then
4x5 strict handstand pushups
then
4x8 ring rows
4x8 ring dips

wod#2 metcon
4 rounds of
500m row
3min rest

times:
round 1) 1:37
round 2) 1:49
round 3) 1:46.6
round 4) 1:50.8
(some serious work on the rower is in order!)

practice backwards roll to support. So close but wrists started giving me grief from the handstand walk on monday so decided to leave it till next time. im getting much better at back levers too. keep working at em.

tuesday 20th dec

WOD # 1:
3-3-3-3-3 push press
40kg/50/60/65/70kg pr

WOD # 2:
600m run
21 box jumps 24"
21 burpees
400m run
15 box jumps
15 burpees
200m run
9 box jumps
9 burpees
time=8:43

deadlifts/handstand walking

wod#1: deadlift
3 reps of 75% of 1rm (1rm is 150kg) = 112.5kg
3 reps of 80% of 1rm = 120kg
amrap of 85% of 1rm = 13reps @ 127.5kg
then
4x8 eccentric lower from kneeling position
4x8 hip thruster 60kg
4x8 reverse hyper bodyweight

wod#2:
100m handstand walk for time
time=56:43

whole body is sore from today.. whole posterior chain is lit up after the deads, but it was the handstand walk which was one of the hardest things ive ever done. It just took so long.. didnt expect it to take that long but it was on soft grass which was unstable and it was real windy at the park, none the less i did it and am definatly better at handstands now.

wod games 4

wod:
15min clock
row 1km
then remainder of time to get max ground to overhead
score=time for row in seconds, minus kg of gtoh.

row=3:28.8 pr
ground to overhead= 91kg pr
total= 117.8

Epic training day

WOD# 1:
17 min AMRAP
Do 5, 24kg KB swings every minute and add 1 pull-up every minute
total= finished 12 full rounds

WOD#2: strength, resting between sets
front squats (1rm=107.5kg)
5 reps of 65% of 1rm=70kg
5 reps of 70% of 1rm=75kg
armap of 75% of 1rm=11reps @ 80kg
then
3x10 thusters 40kg
3x10 pistols
3x10 front rack lunges 40kg

WOD#3:
wod games 3
AMRAP 5 of deadlifts 70kg
rest 3 mins
AMRAP 1 of shoulder to overhead 40kg
total= 90 deadlifts (6370kg), 33 push press (1320kg)
total weight moved=7690kg

thursday 15th dec

wod#1 gym session with sprint guys
5x5 bench press
60kg/70/75/77.5pr/80x3
5x5 band supported squat
140kg/180/200/220/240kg
then pylometric, quick jumping drills

wod#2 YEAH TABATA
400m farmers carry with 32kg each hand (put down 4 times)
then
tabata hollow body
tabata squats=140
tabata superman
tabata pushups=77
tabata double unders=202

wod#3 Snatch practice
65kg pretty easy, couldnt lift 70kg though.

heres some snatch motivation.. so good!
http://youtu.be/FXd5ZXVQNlU

wednesday 14th dec

wod#1: upper body strength
35kg strict press x5
16kg strict pullup x5
37.5kg strict press x5
14kg strict pullup x5
40kg strict press x8
12kg strict pullup x8
then
3x5 strict handstand pushups
then
3x8 ring rows
3x12 ring dips


wod#2 sprint training
3x 200m
rest 12mins between efforts

scaled "Isabel"

wod#1 Scaled "Isabel"
30 snatches for time with 55kg
time=5:25

wod#2
deadlift
5 reps of 65% of 1rm (1rm is 150kg) = 97.5kg
5 reps of 70% of 1rm = 105kg
amrap of 75% of 1rm = 20reps @ 112.5kg

here's a clip of two crossfit hq trainers working the hang power snatch, this clip really hit home with me in terms of the hip drive for the snatch instead of the knee scoop which is what i was doing before. Isabel felt really good and i smashed my old time with heavier weight, very happy that the extra practive ive been doing is paying off. Looking forward to more training and to test out this improved technique with some 1rm snatch's.

muscle pit

work up to 1rm bench
90kg pretty easy (so close to 95kg)

work up to 1 rm clean
90kg (felt heavy, couldnt quite get the explosive lift i wanted)

work up to 1rm weighted dip
36kg

work up to 1rm farmer carry deadlift
140kg (unlike barbell dead, the grip was on the side of our legs, not infront)

3 sets of reverse hyper

saturday wod

games wod 2
21-15-9
sumodeadlift highpull 24kg kb
kb swing
hand release pushup
time=4:37

back squats:
5x5 (focusing on speed of movement)
60/70/80/90/60kg

sprint team strength training

Strength:
work up to 1rm bench press=90kg
work up to max clean=90kg
band supported squats, working up to 1rm=260kg
quick calf raises 3x10 with 100kg
chain squats:
1x 2 chains (35kg each chain)
1x 4 chains
1x 6 chains
reverse grip bench press 1x10, 40kg

wod:
"wod games -wod 2"
21-15-9
sdhp 24kg kb
kb swing 24kg
hand release pushup
time=4:50

10mins of core work

sprint training!

wod#1
3-3-3-3-3 push press
60kg/65(f)/65/67.5(f)/67.5(f)

wod#2
3x3 slow muscle ups
then
amrap15
200m run
10 ohs 40kg
10 situps
total=6rds

wod#3
4x200m sprint (roughly between 24-27seconds)
8 mins rest inbetween

SUCH A GOOD TRAINING DAY! went down to the athletics track with my good friend maurice who is currently training for a national 100m race in Adelaide this boxing day. needless to say, he's fast. This type of training is just what i want to focus on. Short, anaerobic explosive efforts to get me more POWER. Im going to the W.A athletics stadium in the morning with the team to do some weight training, it will be interesting to see what that are doing and if i can introduce anything into my own regime. Always looking for different training methods and experiences in order to get better.. keeping it crossfit.

tuesday 6th dec

WOD # 1:
3-3-3-3-3 snatch grip deadlift
40/60/80/100/121kg

WOD # 2:
15-12-9-6-3-6-9-12-15
Double-unders
Competition Push-ups
Hollow rock
time=8:23

WOD # 3:
300m row
30 med ball jumps
2:02

eagle bay wod

2 rounds of
1.5km beach run
50 squats with 10kg sandbag

Front squats

wod
Front squat:
7-5-3-2-2-1-1-1

60kg/80/95/105x1/100/105(f)/105/107.5pr

tabata super slow 1rep

wod # 1:
hang power snatch
3-3-3-3-3
40kg/45/50/55/57.5x1
hang power clean
3-3-3-3-3
70kg/75/80/82.5(f)/82.5

wod # 2:
tabata super slow squat 35kg
tabata super slow ring dip
tabata super slow deadlift 70kg
tabata super slow pullup
then
1min max 30kg bench press=44reps
3 skin the cats

wod # 3:
5 SDHP 50kg
20 KB swings 24kg
10 cleans 50kg
20 KB swings
15 snatches 50kg
20 KB swings
10 cleans 50kg
20 KB swings
5 SDHP 50kg
time=13:03
then
500m row, 400m run
time=3:58

felt so sluggish after this morning strength wod, and my last 2 wod's reflected this. Had no energy on wod 3, but enjoyed the variation with wod 2! What we did was a tabata, however during the 20seconds we only did 1 rep, as slow as possible then rested 10 seconds. this became super hard on the dip, pullup and the deadlift but not so much the squat.. the point of this was to build strength through the movement and make it a more isometric workout, focusing on good technique and pure strength to hold that good position over 20 seconds (10 seconds down, 10 seconds up) really enjoyed the variation, thats what crossfit's all about!
gonna be sore tomorrow..

"Diane"

WOD # 1: Sprint for time -
200m forward
100m backward
100m forward
100m backward
300m forward
time=3:07

WOD # 2: Benchmark “Annie”
50-40-30-20-10
Double-unders
Sit-ups
time=6:14

WOD # 3:
back squat 10-5-3-3-2-2-1-1
60kg/100/110(f)/110/115(f)/115(f)

WOD # 4: Girl "Diane"
21-15-9
100kg deadlift
handstand pushups
time=12:40

WOD 1 and 2 were both fun, annie is a good short wod but i couldnt manage to beat my pr of 5:50.. the sprints were much harder than i anticipated! after the backwards running my hamstrings were on fire and it was difficult to keep the pace up.
Pretty dissapointed about my back squats this morning since i made a huge pr of 130kg fairly comfortably a few days ago and today 115kg was really hard. The only thing i can think of that may have made a difference was, i did heavy deads just before my squats last time? trying to look into muscle length-tension relationship or something along those lines, otherwise maybe it ws the difference in high and low bar position..
First time doing Diane and i am a fan. A great mix of strength and midline stability which i found very difficult on the hspu's.. i had to kip all of them and hoping that next time i will be strong enough to do them strict, alot of work to go though.

http://www.youtube.com/watch?v=jcValTQIKGo

Rest Day

"You have to expect things of yourself before you can do them."
- Michael Jordan

overhead squatting

wod#1
skill-work up to max snatch=67.5kg
then
for time:
600m run
21 squat cleans 45kg
21 pullups
400m run
15 squat cleans
15 pullups
200m run
9 squat cleans
9 pullups
time=16:11

wod#2
weighted pistols, work up to max (on both legs)=20kg

overhead squats:
10-1-10-1-10-1
45kg-75-47.5-80-50-85kg pr

wod#3
AMRAP 15
30 double unders
20 air squats
10 burpees onto plate
total=8rds 51reps
then max pullups in 1min
total=36 consecutive
total=567reps

heavy squatting

wod:
5x1 jerk to eccentric lower press 70kg

deadlift
2-2-2-2-2-2 at 130kg
rest 60 sec between sets

work up to max back squat
5x60kg
3x80
3x100
6x110
3x115pr
2x120pr
1x125
1x130kg (pr!)

samshed the squats this morning! a new 1rm pr by 10kg.. also new 3rm pr at 115kg. feeling strong!
i treid using eccentric lowering today to see if it helps with my strict press, ive been struggling for a while to increase my press but having come across some articles on eccentric (the controlled lowering of weight) i feel it might help. Used 40% of my 1rm press, jerked it overhead then as slowly as possible, lowered it down to the rack.

explosive pushups

wod#1
monkey climb on pullup bar for max reps=18
highest explosive pushup onto bumber plates
arms and legs explosive pushup onto bumber plates
rings and core work

wod#2
10 mins to Find your max TGU on each side=24kg
then
15 min AMRAP -
8 push presses 50kg
8 burpee bar hops
8 barbell roll-outs
total= 6 rounds

"Marshall"

wod#1
WOD- "Marshall"3 Rounds for time:
-1000m row
-10 Handstand pushups
-20 wallballs  (9kg @ 10')
me= 24:14
jack= 28:48

wod#2
WOD- "Grace"
30 clean and jerks 60kg
time=5:18

wod #3
WOD- Max Clean & Jerk7-5-3-1-1
Deadlift = 130kg
Clean/squat clean = pr 90kg power clean
Split jerk = 85kg
1-1-1-1-1 Clean & jerk = (tied pr) 90kg

Epic day of training. Ive finished uni so more days of multiple wod's and huge fitness gains are the plan for my summer holidays.
Wod #1 was a concoction of movements that jack and I deemed would kill us if were chosen out of a hopper. this triplet of mine and jack's three biggest weakness's was the result. we've since named this wod "marshall" and deemed it the worst wod, ever. Apart from the pure 'agony' during it, in hindsight it isnt really that bad and we both plan on repeating this wod as a benchmark, reoccuring throughout our training regularly. "The biggest gains in fitness will be seen through attacking our weakness's".
Knocked 2:20 off my "Grace" time. gotta be stoked with that.

helen

morning WOD: “Helen”
3 rounds of
400m run
21 KB swings 28kg
12 pull-ups
time=9:47

afternoon wod STRENGTH AND POWER:

5x5 box squats = 40kg/60/80/100/110x2
split jerk 1-1-1-1-1 = 60kg/70/80/90(f)/90(f)
max 30kg bench press in 1min =50reps



the rx helen is a 24kg kb, however everytime ive done helen ive used the 28kg because thats usually the only kb left, so ive adopted the heavier version as my benchmark. nothing wrong with going a lil heavier..
last time i got over 11mins, so ive knocked off a few minutes which im stoked about. Its funny coz it doesnt really feel like your going quicker during the wod, it still feels just as terrible, just doing the work faster. getting fitter.

heavy fran

wod:
"heavy fran"
15-12-9
60kg thruster
20kg weighted pullup

time=14:58

saturday strength/skill

wod#1
work up to max turkish get-up = 32kg (both arms)

wod#2
Muscle snatch 1-1-1-1-1 reps
Power snatch 3-3-3-3-3 reps
Snatch 5-5-5-5-5 reps

results=50kg/61kg/55kg

did this wod on the 4th of october, found it to really improve my strength, explosiveness and technique after a few reps (had to, otherwise fail). Was happy to see some improvements across the board.. just missed out on 57.5kg squat snatch, failed on the last rep!

thursday 17/11/11

WOD # 1:
On the minute every minute for 10 minutes -
Run 100m
Accumulate as many double-unders as you can
total=253 du

WOD # 2:
Tabata bottom to bottom squats=89 cumulative squats
Then straight into 800m run=3:44

WOD # 3:
Tabata hollow body

WOD # 4:
5rounds of
1rope climb 11ft
max rings dips
total=29 dips

WOD # 5:
10 duelling rope whips
100m farmer carry 20kg each hand
10 duelling rope whips
100m farmer carry 24kg
10 duelling rope whips
100m farmer carry 28kg
10 duelling rope whips
100m farmer carry 32kg
time=13:34

WOD # 6:
10m weighted rope pull x2
time=1:04

new duelling ropes

lots of short wods, focusing on power rather than aerobic capacity. Heaps of fun playing with new ropes, during wod 1 i focused on short 40m all out sprint then used the rest of the time to actively recover, trying to improve my atp-cp capacity and recovery.

rope climbs

wod 1:
Nasty’s Birthday WOD:  ”Naughty Forties”
400m run
40 KB swings 28kg
40 sit-ups
40 KB circles 28kg
40 box jumps 24"
40 KB SDHP 28kg
40 double-unders
40 KB 1 arm swings 28kg
400m run
time=14:33

wod 2:
5 minute amrap of 10ft rope climbs
total=13

wod 3:
every minute on the minute:
squat clean 95% of 1rm
total=4...

so dissapointed at wod 3, this great conditioning tool i borrowed from blair morrison's training  programme, i used 90kg as my 1rm is 95kg, but just couldnt get the fifth one up. Stoked for jack who not only got all 10 done but felt good enough to throw down a pr 100kg squat clean at the end! hell yeahhhh.
We got ropes in the gym now! heaps of fun and an amrap of climbs was just what was needed to get some confidence and efficiency on technique. Me and jack both had 13 climbs at the end, it started to get hard after the 8th, especially since we were climbing down with no feet as it destroy's the bottom of inov8's..
the morning chipper was a great metcon which felt good except for the 1arm swings, sdhp and the last run killed.

power

finished with the 6 week long strength phase twice a week at the box, onto a power phase consisting of explosive, quick movements to develop power on top of the strengths gains.

band resisted squats 3x8 (40kg + 1red,2 yellow bands)
incline rowing sprints (placed ends of rower on box so that pushing against gravity/bodyweight)
200m, rest, 150m, rest, 100m
box jump and quick stick jumps

globo gym

My friend who i havnt seen in a while invited me to go to the globo gym he goes to, the atmosphere was tons different to the crossfit gym but i decided to make the most of it and take advantage of a few good things they had.

strength:
incline bench 3x5 60kg
incline db press 2x5 55kg
back extension with 20kg plate 3x20
sdhp 5-5-5 = 40/50/60kg
work up to max thruster =74kg

pretty happy about the max thruster, its a coincidence but the mainsite wod for today was 1-1-1-1-1-1 thruster! weird.. its been a while since i have tried any heavy thrusters but i know last time i couldnt put 70kg overhead and it was pretty easy today. sweet

sprints

100m (roughly) sprint
90 seconds rest
10 rounds
time=16:26

with 13:30 in rest, that means the sprint time equals to 2:56 seconds. roughly 18seconds each sprint.
pretty happy with this considering the last 3 or 4 rounds i couldnt feel my legs,giving me a feeling like i was floating..

thurs 10/11

MORNING WOD:
Strength: Work up to your 1 rep max split jerk
80kg

WOD:
15, 12, 9, 6, 3, 6, 9, 12, 15
Thrusters 45kg
Burpee bar hops
time=23:47

AFTERNOON WOD:
3x5 strict press 50kg
4reps, 1 rep, 3 reps
3x3 back squat 110kg
2 reps, 1 rep, 1 rep
3x5 weighted pullup 12kg
5 reps, 4reps, 4 reps
3x5 weighted dips
5/5/5reps

this morning's wod was a grind, didnt feel that gassed until the last set of 15 which probably means i could of gone harder and pushed more.. the burpees were done at a steady pace but had to break the thrusters into sets of 3. The strength wod felt horrible after this mornings wod, the back squats were an absolute killer just to get a single rep, didnt manage to finish any sets the way i set out too. Just too tired i suppose?

overhead squatting

warmup:
attempt at max double under=110

strength:
work up to 3rm ohs=70kg (2reps of 75kg)

metcon:
5rounds of
10 hang cleans 45kg
10 toes to bar
10 front squats 45kg
time=10:28

overhead squats are probably my favorite movement, my 1rm at the moment is 80kg but my goal is to keep up with strength training and hit a 100kg ohs by February next year.

pr squat clean

wod #1
strength:
20 mins to establish max clean (either power or squat)
total=95kg

metcon:
10-9-8-7-6-5-4-3-2-1 reps of
kb snatch 24kg
power clean 50kg
situp
time=10:27

mainsite- sunday 6/11/11

For time:
Row 300 meters
135 pound Push press, 20 reps
Row 300 meters
135 pound Push press, 15 reps
Row 300 meters
135 pound Push press, 10 reps
Row 300 meters
135 pound Push press, 5 reps
time=16:38

When i saw two of my weakness's on the mainsite, rowing and going heavy overhead, i knew it would be a good wod. broke up the push press/jerk into sets of three. Need to get stronger with my presses.

annie

wod:strength
5x3 front squats
60/80/90/95/100kg

WOD # 2: Benchmark “Annie”50-40-30-20-10
Double-unders
Sit-ups
time=5:50

pr's on both annie and 3rm front squat, thats wassup!

3/11/11

WOD # 1:
35-30-25-20-15-10-5
KB swings 24kg
Double-unders
time=10:11

WOD # 2:
Tabata hollow-body/superman

WOD # 3:
strength:
3 sets of max 80kg bench
reps=4/3/2
3x5 105kg back squat
3x5 CTB strict pullups (8 blocks/11kg)

rest day inspiration

A Professional's Sport.

jacks birthday wod

WOD: amrap20 of
6 box jumps
6 toes to bar
6 squat cleans 60kg
1 clean & jerk
total = 8/13

then

snatch balance- work up to 1rm
70kg
http://youtu.be/VF0wxz4PclU

Birthday wod

wod: amrap20 of
10 power snatch 50kg
10 pistols
100m KB farmers carry 32kg
total = 4rds

having fun in the middle of our birthday wod

garage gym fun

wod: 6 rounds of
5 hspu (with abmat)
10 wallballs 9kg
15 hang cleans 40kg
20 du
time=16:24

Murph

WOD:  Hero Benchmark “Murph”Run 1 mile (1.6km)
100 pull-ups
200 push-ups
300 squats
Run 1 mile
with a 9kg weight vest
time=53:20

the murph crew!

26th october

morning wod:
5 muscleups, 5 c+j 40kg
4 muscleups, 4 c+j 50kg
3 muscleups, 3 c+j 60kg
2 muscleups, 2 c+j 70kg
1 muscleup, 1 c+j 80kg
time=7:40

arvo wod:
21-15-9
squat cleans 40kg sandbag
box jumps 24"
time=8:25

Monday 24th Oct

morning wod:
tabata hollow body
then
5 rounds of
10 parallete pushups
10 sec support hold on rings
200m run
time=9:19

arvo wod:
STRENGTH
3x5 bench press=75kg
3x5 back squat=102.5kg
3x5 pullup= (8 blocks) 10kg
3x5 deadlifts=105kg

The morning wod was all about form, each pushups and hold was done with good form reinforcing the good hollow body position i learned at the gymnastics cert, strength program is going well keep getting pr's in the bench and squat, and becoming more confident on my deadlift technique as the weeks roll on

Gymnastics cert

a big thanks to jamie and Sean for coaching us through this weekends gymnastics cert. Was an awesome weekend which both improved me as an athlete and a coach. I have such respect for gymnasts, their dedication, strength, flexibility and power are incredible and greatly inspire me to work harder in these areas..

cooee crew at gymnastics cert with Sean and Jamie

AMRAP CHIPPER

WOD:4 minutes pull-ups=77
1 minute rest
4 minutes push-ups=70
1 minute rest
4 minutes sit-ups=100
1 minute rest
4 minutes DU's=179
1 minute rest
4 minutes bear crawl=8
1 minute rest
4 minutes burpees=50
total=484

great gymnastics wod so much fun. dissapointed in the double unders felt so much harder than i thought they would after pushups, rested on the bearcrawls so i could hit the burpees hard, not sure if thats smart or stupid.. either way i was on the ground by the end.

strength

3x5 back squats
100kg

3x5 CTB pullups
6blocks in weight vest (approx 8kg)

3x5 deadlifts
100kg

Weightlifting shoes feel so good to squat and deadlift in!

mainsite front squat

front squat: 1-10-1-20-1-30 reps

97.5-65-100-50-95-35kg

did a mainsite wod from back in july, have been struggling with getting up from heavy squat cleans and would love to be able to hit heavier clean and jerk so being the limiting factor i thought some front squatting work would be the best bet. I can tell you that the lighter, longer sets were sooo much harder than the heavy singles... 20 and 30 reps were something i haven't touched before for front squats and keeping the elbows high nearing the end of the set seemed ridiculously hard.
Stoked with the wod though, hit a new 1rm pr of 100kg, and got all the sets without fail.

Milestones

its been ages since posting any workouts.. doesnt mean i havnt been training, quite the opposite in fact. So much training havnt had time or energy to post!
some milestones ive hit in the past few weeks include:
pr front squat=100kg
pr snatch=70kg
pr clean and jerk=90kg
100 burpees for time=7:21
64kg atlas stone shoulder
fight gone bad=311
pr bench press=90kg

Just recieved my new weightlifting shoes today! gonna start doing heaps more lifting and strength training! some goals to hit before christmas include: 80kg snatch, 100kg clean and jerk

Kelly starrett's "Hamstrung"

If you haven't heard of Kelly Starrett and the vast knowledge about human function and mobility, get on it.
his mobility wod can be found here-http://www.mobilitywod.com/
He has most likely covered a topic of interest for you on his blog and is a great source of knowledge as most people have issues with mobility/pain or need some form of improvement with their flexibility.
Whilst searching through some articles i came across kelly Starrett's "Hamstrung" article which i quickly delved into. If you have been following my blog it would be apparent i have been through alot of pelvic and lower lumbar pain and discomfort, severely limiting my range of motion and my ability to train. As i read through this piece of well written information it suddenly become clear to me what was causing my lower lumbar pain.. tight hamstrings!.
At last i had found out what the cause was and as soon as i could began to stretch my hamstrings, I have been pain free since! To find the cause to my problem is a huge relief after much frustration. I'll post the article below not because you will have the same problem as myself, but because the way Kelly explains how mobility and stretching impact the rest of your body and the huge importance of maintaining mobility throughout life. please have a read and investigate how much mobility/stretching you currently prioritise in your own training. Trust me, It's worth it.

http://www.crossfit.com/cf-seminars/SMERefs/Mobility/hamstrung.pdf

mainsite 4/10

wod #1
100 walking lunges, every minute 10 air squats
time=2:26

wod #2
Muscle snatch 1-1-1-1-1 reps
Power snatch 3-3-3-3-3 reps
Snatch 5-5-5-5-5 reps

results=47.5/57.5/55kg

wod #3
gymnastics practice:
legless rope climbs, front flips

Super enjoyed this wod, was going to do a different workout consisting of muscle ups, clean and jerks but saw the mainsite and figured it has been a while since any snatch work. My lower back was giving me some grief during the sets so im sure loads of room for improvement, that being said i sure gave my all during the sets and the odd set that i lost focus i paid the price for. no room for distraction here, all focus on everylift was key.

monday 3/10

wod 1:
600m row
10 hspu
2 front squats 60kg
8 hspu
4 fs
6 hspu
6 fs
4 hspu
8 fs
2 hspu
10 fs
600m row
time=20:46

Holy shit this was a hard/gnarly/brutal/good wod.

more training baby!

wednesday:

WOD # 1:
10 min AMRAP -
50 double-unders
15 pull-ups
10 power snatches 45kg
total=3/3
WOD # 2:
8 min AMRAP -
200m row
8 pistols
10 1arm KB thrusters 20kg
total=2/13

thursday:
5x5 front squats
60/65/70/75/80kg (85kgx3)

friday:
fran=6:47

tuesday 27/9

wod 1:
400m row
15 clean and jerks 60kg
400m row
15 clean and jerks
400m row
time=16:17

wod 2:
max farmer carry across room approx 20meters=100kg (50kg each hand)
1 attempt at max reps 75kg bench=9reps

another great training day, the row/partner power clean workout at the primal pairs showed a huge flaw in my fitness, possibly due to my recent lower back problems however now that im back training this is the first thing i am focusing on.
Rows were slow and all sorts of hurt and cleans and jerks felt pretty darn heavy but overall happy with the effort i put in. Just a matter of time till im crushing these movements.
Wod 2 was just for fun, its been a while since any kind of cool strongman training which i realy love doing, especially since im entered in the upcoming crossfit Perth comp which consists of a strongman comp, a oly lifting comp and the wod 'fight gone bad'. All of which are not my strengths.. Keep training strongman style and will see some huge strength progress im sure!
super stoked with my 9reps of 75kg, my 1rm is 85kg the last time i tried so definatly an improvement.
Man i love training.

strength work

wod 1: 'ring strength'
Front and Back lever practice
work up to strict muscle up 3rm=8kg

wod 2: OHS strength
work up to 5rm ohs=60kg
work up to 3rm ohs=70kg
work up to 1rm ohs=80kg

Great training lately, upper body strength has really taken off showing in a pr 3rm strict muscle up. Consequently, it has made the bar much easier to control over head on OHS, resulting in a massive pr for me. STOKED!

Primal Pairs 11

wod 1:
'weighted flag race'

On go, run out to the first weight and bring it back then the second athlete is to run out and retrieve the next weight. Continue this until you have collected all the weights, once all the weights are behind the line, the team must return all the weights in reverse order to their starting position. Sprinting back to the finish line to complete this task as fast as they can.

place-8th

wod 2:

Buddy Carry - Each Team member will have 45secs to PIGGY BACK their partner as far as they can. If the person on the back touches the ground before time is up, that is where the team finishes. You will have a 15 second's to swap over and then the second person will start where the first finished.
Wheel Barrow - This will work the same as the 'Buddy Carry', the only part of the body that is allowed to touch the ground is the hands. Once any other part touches the ground that is where you finish. You will have a 15 second's to swap over and then the second person will start where the first finished.
Throw and Catch - Each Athlete will have 3 chances to throw a bean bag as far as they can, it will only count if the other team member catches it on the full.
place-9th

wod 3:

Teams will have 10 minutes to complete a 2km row and as many 2 person power cleans as they can. Both Team members must attempt the row and the 2km's must be completed before you start the cleans.
place-30th

wod 4:

400m Run Backwards 200 Chest to Over Head 150 Jump Overs 100 Burpees 400m Run
Teams will start with BOTH members completing a 400m backwards run together, then move through the next 3 movements with only one person working at a time. When everything is completed BOTH members must complete a 400m Run.
place-8th

SUPER FUN DAY, BIG THANKS TO ALL WHO CAME AND SUPPORTED, THE SOUTHERN CROSSFIT GUYS FOR PUTTING ON THE COMP AND TO MY BRO JACK FOR BEING A GREAT TEAMMATE!

Skillz training

behind the neck split jerks:
1-1-1-1-1-1-1-1
60/70/75/80/85miss/85/90/95kg miss

strict press
work up to max=50kg x2

handstand walk across room.

triple unders.

What started out as a time slot to get a little training in and to actively recover, quickly grew into 90kg locked out overhead. Without a doubt BTN split jerks are fun! far easier to execute than from the rack and a great way to get more weight over head, period.
Also managed to figure out triple unders, a nifty skill which makes double seem far easier now.
And finally handstand walk from one end of the room to the other, a goal of mine for some time and now its done. Gonna have to amp it up and put them into some wod's!

tuesday 20/9

WOD # 1:
3, 3, 3, 3 back squats
60/80/90/100kg

WOD # 2:
4 rounds for time -
200m run
10 clean & presses 40kg
10 weighted lunges 20kg
time=9:05

monday 19/9

"Mainsite wod"
5 rounds of:
35 double unders
200m run
time=6:13
then
AMRAP 3 of
hang cleans 60kg
total=30
rest 3 mins
AMRAP 3 of
pullups
total=53
rest 3 mins
Max thruster attempt 45kg
total= 13

did the same workouts as friday, with the exception of the hang cleans which i put the weight up to 60kg (trying to go heavier as my injury gets better). Was disappointing to finish the first wod slower, however its good to know that i can still perform more intensely with just myself too. Used the hook grip for the hang cleans, this made my forearms feel so much better definatly use less gripping energy with the hook, im going to use it from now on for all my oly lifts even if it feels a little odd at first.

update

monday 12/9
"running fran"
21 thrusters 45kg
21 pull-ups
600m run
15 thrusters
15 pull-ups
400m run
9 thrusters
9 pull-ups
200m run
time=17:13

wednesday 14/9
3 rounds for time -
50 double-unders
400m run
30 KB circles 16kg
20 KB swings "
10 KB SDHP "
time=13:36

Friday 16/9
"Mainsite wod"
5 rounds of:
35 double unders
200m run
time=6:11
then
AMRAP 3 of
hang cleans 45kg
total=42
rest 3 mins
AMRAP 3 of
pullups
total=47
rest 3 mins
Max thruster attempt 45kg
total= 12

saturday 17/9
morning wod:
running technique

arvo wod:
work up to 3rm front squat
FS=80kg
work up to max Bench Press
BP=85kg

sunday 18/9
work up to 3rm weighted strict pullup
Pullup=24kg
work up to 3rm weighted dip
Dip=20kg

primal pairs training

wod:
For time complete in pairs (sub anytime you want):
karen (150 wallballs 9kg)
elizabeth (21-15-9 squat cleans 45kg, ring dips)
murph (no weight vest)
time=40:12

This was so much fun. The primal pairs is in 2 weeks and Jack and myself are entered, this was a good time to get used to 'subbing in' and feel what its like to work as a pair. We learnt alot about our weakness's (jack cant do ring dips, i cant wallball or squat clean). So there are a few things to work on before the day. The idea of doing girl wod's in a row was given to me by dan and his brother bryn williams. The wod's were done all together with no rest inbetween.
More pair wod's to come.

back to kb's

WOD # 1:
8 rounds for time of:
10 pull-ups
10 KB swings 20kg
200m run
time=15:21

WOD # 2:
Tabata side plank

This workout was the first time ive added some weight to the kb since doing my back. Felt very good, slowly but surely working my back into form ;)

how bad do you want it?

wod
2 hours of gymnastics skill work:
l-sit to planche
ring handstand pushups
butterfly pullups
forward rolls on rings

EBZ

morning wod:
hang cleans 5x5
40/45/50/55/60x4
strict press
work up to 3rm
50kg

arvo wod:
10 rounds of
sprint soccer field
swing across soccer goal post
time=6:39

A beautiful aspect of training in such a physically demanding manner is the ability to escape from the stress's that life throws at us. Even when emotionally draining and difficult times arise which have not shown there ugly face before, throwing yourself into a task that requires all of you (physically and emotionally) can be an amazing outlet. Struggling with something that seems so out of your control and trying to think of things you can do to make the situation right can be an arduous and somewhat impossible task. There are somethings that are out of your control no matter how much you wish you could change it.
Think about the things which are within your control.
Accept, Be thankful and Love life
Rest In Peace Ebz

gymnastics

wod 1:
10min amrap
burpees
every minute on the minute-100m run
total=105 burpees

gymnastics:
2hours practicing:
L-sit holds,
rollovers on bar
iron cross
front/back levers

gymnastics every tuesday and thursday, challenge stadium. get on it!

fun training

morning wod:
5rounds of:
5 box jumps 26"
down and up hill
time=3:15

then
400m walking lunge for time
10:10

arvo wod:
practice handstand pushups

wod 3:
explosive dips on the parallel bar

had a fun day of training today. The weather was beautiful and felt great so i made the most of it with a morning wod by myself.
Drove down to a small hill next to challenge stadium and did hill sprints mixed with high box jumps on a ledge at the top of the hill. A brutal, short wod that had me breathless by the end.
I finished by walking lunge back to my car which was roughly 400m away. A total of 310 lunges (counting kept me motivated), Im more stoked with my recovery, this has been lagging in my training and i wanted to emphasize this so i stretch for 20 mins after and had a dip in my parents pool for some cold water therapy.
The evening wod's were more skill work and strength orientated.

recovery

Its been a slow recovery process for myself since hurting my lower back a month and a half ago.
though frustrating, this has also been a learning experience. one that i will take with me on the journey to becoming a great crossfitter. I have learnt to:
listen to your body, recover adequately, appreciate good health and full work capacity.
I have set some goals these past weeks to maintain and even improve my fitness whilst still recovering, Some highlights include:
-8 consecutive handstand pushups
-50kg shoulder press
-6 consecutive strict muscle ups
-7 consecutive muscle ups
-10kg muscle up
-30 muscle ups in 11:03
-82.5kg bench press

I am now stronger in my upper body than before, theres still a ways to go in the recovery to full capacity though i am hopefull in a month i will be back. My sights are on competing at the primal pairs with my brother and a new, harder, smarter training programme.

Blood Pressure and Heart Rate

Today I had a chance to see the effect of about 10months of following the crossfit training methodology, not from the usual aesthetic viewpoint but from the scientific rigour of a controlled lab experiment.
This test, conducted in my 'exersice physiology' lab at uni was used to test the subjects HR and BP response to the effort of an 18 minute bicycle ride.
2 participants were chosen to be compared, a 19yr old female and myself. Our resting heart rates were measured aswell as our blood pressure.
We then started to commence pedalling at 50 revolutions per minute, The subject would pedal at the first workload for six minutes at a resistance of 1kilopon.
The heart rate would be recorded at each minute of exercise and the blood pressure in 3 minute intervals, this procedure was repeated at workloads of 2 and 3kilopon respectively without rest or recovery between workloads, the test was continuous in nature.
The results were as follows:

time	workload	Heart rate (subject 1)	Heart rate (mine)	Blood pressure (subject 1)	Blood pressure (mine)
0 min (resting)	0KP	77	72	116/75	125/75
1 min	1KP	98	103
2 mins		105	106
3 mins		105	96	165/85	125/79
4 mins		112	98
5 mins		111	101
6 mins		118	113	180/85	125/70
7 mins	2KP	131	117
8 mins		132	119
9 mins		143	122	185/85	135/50
10 mins		142	128
11 mins		153	130
12 mins		153	132	190/90	135/50
13 mins	3KP	165	132
14 mins		178	138
15 mins		179	139	185/85	140/50
16 mins		182	141
17 mins		188	149
18 mins		187	150	180/85	140/55
recovery	0KP
1 min		131	122	180/75	140/70
2 mins		114	115	150/75	134/70
3 mins		108	112	140/80	120/70

This was by no means an exact measurement, we are still learning how to conduct these procedures accurately, aswell as the results reflecting fairly different results as they provide a comparison of a male and female subject (different workload capabilities). yet they do provide an insight into the effectiveness of the training on my body in terms of effect on the hearts ability to perform under exercise.
Im looking forward to more lab experiments which can help bring to light the effectiveness of the crossfit training methodology.