tuesday 29th Feb

wod#1
practice freestanding hspu (got my first one ever! controlled it down, touched top of head, controlled back up and stayed! now i have to get 2 in a row..)
3x12 ring dips with 16kg
40kg plate deficit hspu 3x3
then
tabata hollow body/tabata bridge

wod#2
30 mins incremental bike ride (stationay bike, every 3 mins increase resistance)

wod#3
10-10-10-10-10 walking lunges
40/60/80/80/80kg

sunday night

strength:
3-3-3 deadlifts
120/135/140kg(f)
1-1-1 deadlift off box from knee height
130/140/150kg
3x15 glute raises with 60kg bar

wod:
open wod 12.1
amrap 7 burpees
total=113

open wod 12.1

wod:
Amrap7 of
BURPEES

total=107

"the ryan"

wod:strength
2-2-2-2 front squat
60/80/100/107.5kg pr

metcon:
21-15-9
Hang squat clean 60kg
hand release pushups
time=7:25

Great wod! last rep of the front squat was a struggle but stoked with new pr, and the metcon felt light after the heavy squat.. very happy with my time, i had a game plan for the wod and for the most part stuck to it.. a good way to be before heading into the open tomorrow.

squat snatches

30 minutes of squat snatch drills/practice
WOD#1:
300m row
then 4 rounds of
5 squat snatches 50kg
5 pull-ups
finish with 300m row
time=7:43

wod#2
5-5-5-5-5 btn snatch strict press
20/30/35/37.5/37.5kg
3-3-3 btn snatch push press
50/60/70kg
1-1-1 btn snatch push jerk
80/90(f)/85kg(f)

3sets of max strict hspu (rest as needed between)
9/8/5

cheeky sunday night wod

wod:
for time
100 parallel bar dips
every break do 25 air squats
time=11:32

was bored so i put my ipod on, ran down to the park and busted out this quick wod.. ended up doing 10 sets which made for 200 air squats, they felt good but dips got hard at the end, couldnt manage last 3 reps so another 25 squats before my final 3 dips!

cf east adelaide

wod
5-5-5-5 back squat
80/90/100/110kg

metcon:
AMRAP10
5 deadlifts 70kg
10 bar facing burpees
15 V-ups
total=6/11

crossfit east adelaide

wod:

3 Position power Clean - Tall, Hang, Floor

2-2-2 tall power clean 70/75/80kg

2-2-2 hang power clean 80/85/90kg

1-1-1-1 power clean 92/95/97/100kg pr

metcon:

3 rounds for times @ 65% of daily 1RM for set (65kg)
7 Deadlift
5 Power Cleans
2 squat Cleans

1 squat clean thruster

rest 3 mins between rds

rd1=33sec, rd2=34sec, rd3=40sec

Crossfit Adelaide

Wod
7-7-7 ohs (60/65/70kg)
5-5-5 front squat (80/90/90kg)
3-3 back squat (100/110kg)
2 mins rest between sets.
then
4rds of 10 ring rows, 30 sec battling ropes, rest 2 mins

rest day

“Always push far and beyond what you may think you are capable of… Always strive for what you envision in your dreams; for what you dream has the greatest of potentials to manifest in to your physical and conscious reality. Do not fear what you perceive to be unreachable, for what can be conceived can be achieved and sustained…” SS.

i want to learn how to do these! Badass.

Feb 10th-quality day

wod#1
4 rds with rest between rds:
10 meter zercher carry 60/70kg
10 meter barbell lunges 60/70kg

wod#2
For quality: rest between movements
3 x 5 ring dips 20kg
15 wall facing HSPU
20 L-sit rope pull-ups
10 turkish get-ups (5 ea side) 20kg
20 barbell roll-outs
10 triple-unders
Accumulate 1 min L-sit on paralettes
15 pistols on each leg
20 unbroken wall balls 9kg 10ft
then
1 attempt at max KB swings 24kg=65 reps

feb 9th

Skill: (for quality)

5-4-3-2-1

deficit strict hspu

ring dip

1 legless rope climb between sets

then

front lever progressions

Strength: 5-5-5-5 OHS

40/60/70kg pr/75x4

WOD#2:
4 rounds of
12 barbell push-ups
12 OHS 45kg
time=6:32

3rm OHS/Squat Clean pr

wod#1
3-3-3-3-3 OHS
60/70/75(f)/75(f)/75kg pr

wod#2
3-3-3-3 squat clean
60/80/90kg pr/95(f)
metcon:
5rds of
15 thrusters 35kg
15 SDHP 35kg
time=13:40

Such a hard metcon.. these kind of wod's are where the magic is, couplets/triplets and not highly technical means for a high work rate and a damn mental challenge. not that happy with my time, im gonna have to harden up and learn to move whilst out of breath. This one winded me good too. Anyway im getting stronger which is what ive been training towards.. im getting more confident with heavier weight and its showing in consistent pr's.

3rm back squat pr

wod:
3-3-3-3 back squat
80/100/110/120kg pr
then
3 rds
10 deadlifts 125kg
50 double unders
time=5:28

wod#2
3 sets of max hspu
10/9/8

wod#3 'Lynne'
5 rds of max bodyweight bench press and max pullups (rest between sets)
@70kg =8/33, 7/30, 8/22, 7/23, 6/23 =36+131=167reps

final wod games 10

WOD:
AMRAP12
3 muscle ups
6 squat clean+jerk 60kg
6 triple unders
total=4/1

Really fun wod! muscle up were easy, finally know this movement well enough to be pretty confident in going as fast as i can, start off with no false grip and kip up to get off really quick at the start, I thrustered all of the squat clean/jerks with a few 'thrusterjerks?' (thruster the bar from the squat, then quickly drop under to stand it up) more efficient or just more confident with that kind of weight now..? Triple unders were worse than i thought, usually not too bad but after the other shoulder killer movements i found it hard to spin the rope as fast as usual, had to resort to jumping heaps higher which led to a sky high heart rate. Fun wod to cap off the wod games. I'll post my results up as soon as they are official.

shoulder strength

warmup-500m row, rope monkey climb, rope muscle ups, trigger point ball/hip mobility

wod: (for quality, not time)
work up to 2 rep max strict press=50kg
work up to 2 rep max behind the neck strict press=47.5kg
then
3 rds of
3 wall walks
5 kb shoulder press 16kg

My ass was on fire all day from  the e.m.o.m squats yesterday! apparently it was a very effective session because i could hardly walk today, loosened up after some rowing ect.. today was all about getting stronger shoulders. ive been increasing my hspu recently and getting stronger but its still a huge weakness of mine, anything shoulder to overhead.. today was a semi-rest day/ take it easy and work on some quality movements. Tomorrow I will do the final wod games with an AMRAP 12 triplet of 3 muscle ups, 6 squat clean+ jerks 60kg, and 6 triple unders. Should be awesome! The open is in less than 3 weeks!

e.m.o.m squats/Box Jump

pre-wod-1hour of hip/squat prep
wod#1
Every Minute on the Minute (E.M.O.M) for 15 mins:
2 back squats, 1 max box jump
min1-4 100kg/36"
mins5-8 105kg/38"
mins9-15 100kg/39"

wod#2
4 x 3 min AMRAPs, with 2 mins rest in between each

3 strict pull-ups
6 thrusters 45kg
45reps

9 hang cleans 45kg
12 mountain climbers
66reps

12 cockroaches
9 power snatches 45kg
55reps

6 clean & press 45kg
3 toes to bar
31reps

total reps=197

crossfit football wod

wod#1
power snatch
1-1-1-1-1
60kg/65pr/70(f)/70(f)/70(f)
then
3rds of
2mins to complete
3 power snatch 60kg
40kg sand bag drag 30m
remainder of 2 mins rest

wod#2
tabata deadlift 100kg
10reps/7/5/5/3/3/3/3 = 39reps

tabata deads got really hard, really quick. saw this on crossfit football aswell as something similar to wod#1 with power snatches. both movements are getting much easier for me now, and was so close to getting a 70kg power snatch, just 2.5kg off my squat snatch. I think this will translate into a much heavier squat snatch soon! The short wods are really brutal but u can recover fairly quickly from them, im feeling good!

rest day

“Two may talk together under the same roof for many years, yet never really meet”

Conversation does not assure, nor even imply, self-revelation. Trading words is easily, frequently, and safely done; however, it doesn’t introduce us to the one-another that resides within. Knowing one another can only be fostered by soul-baring.

Each of us needs to be wholly known by another. Only then, in the act of total self-disclosure, do we honestly confront ourselves. We learn in the process that our fears and our shame about our secret selves are far greater than is warranted. Silence about the “me” within distracts our perspective. Meeting another person fully reveals to both a new reality about life.

We cheat ourselves of the real pleasure in living when we hold ourselves back from someone close. Tearing down the barriers that separate us is exhilarating. Only when those barriers are down do we experience the full measure of the moment. Author Unknown.