pressing strength

wod
3x 6 Incline DB press 26kg
3x 5 Incline bench press 60kg
3x 8 1arm DB row 37.5kg

"ox"

wod:
15 mins to find 1rm hang power clean=92.5kg
then
"ox"
5rds for time of
5 thrusters bodyweight (70kg)
5 deadlifts double bodyweight (140kg) (scaled to 130kg rd 1,2/120kg rd 3,4,5 for me)
time=13:10

Sick, Sick, Sick workout. got this off strongman wod, originally meant to be axle deadlifts. the thrusters felt really good, all 5 the first rd, then 2+3 for most of others but last round had to do 1+2+2. The deadlifts started to kill my back! fuck, i am getting so so frustrated with them i feel really good and then as soon as i cool down after the wod my back seizes up and i struggle with any flexion movements. DAMN.
The "hang power clean came about from inspiration of regionals wod 2. I was wondering if i could do the 225pounds hang clean required in the wod. I could not. However im sure i could squat clean it, however it would be loads more taxing and all the best performers are power cleaning the thing like no worries.
PEACE!

1rm and 3rm testing

4x1 bench press:
90kg/95/97.5(f)/97.5(f)

5x3 back squat:
100kg/110/115/120/125(f)

Even though i didnt get any pr's today, I matched both of them and felt way easier than previous attempts. Feeling stronger with that amount of weight, 90 and 95kg went easy for the bench but just that little jump was huge for me, 100kg soon! The squats were ok, felt better as the sets went on, the 120kg felt easy for 3 but again the little jumps at my max weights kill me. Just gonna keep being consistent with the heavy lifting, Registered for the primal throwdown yesterday in my first ever Rx'd comp. Will be great to see where im at with the rest of the dudes, and will provide a good marker for what to improve on for future comps, always thinking about years ahead, not so fussed about the present as long as im making consistent gains.

C+J training

warmup- bb complex

3x3 hang power clean/front squat (40/45/50kg)
3x1 power clean+3 split jerk (50/55/60kg)
4x2 clean pull (100/110/115/120kg)
5x2 squat clean and jerk (60/70/75/80/85kg)
then 15mins to find 1rm clean and jerk
95kg pr

"You gotta pull that bar like your ripping off the head of a lion" - Donny Shankle

"WOOD"

wod: HERO- "WOOD"
5 rds for time of
400m run
10 burpee box jumps 24"
10 SDHP 45kg
10 thrusters 45kg
rest 1min
time=28:47

deadlift/snatch

wod#1
work up to max jerk=85kg
work up to max deadlift=150kg pr

wod#2 'snatch training'
warmup-barbell snatch complex
then for technique:
3x5 "sots press" 20kg bar
3x3 power snatch from knee (30/35/40kg)
3x4 power snatch from floor (40/45/50kg)
3x3 OHS (50/55/55kg)
3x4 snatch balance (50/50/55kg)
5x2 Squat Snatch (50/55/60/60/65kg)
3x5 snatch pulls (80/90/100kg)

wod:
15mins to work up to max squat snatch = 70kg

"Amanda"

wod#1 bench
5x3 bench press
60/70/80/85/87.5pr/90kg(f)
then
1 hour of yoga!

wod#2 "Amanda"
9-7-5
muscle ups
squat snatches 60kg
time=11:35

Two Pr's today! Im getting PR's daily and feeling really good! gonna have a rest so as to keep this consistent improvements rolling! gotta stay fresh and train hard for my goal to be competitive in the primal throwdown RX division, Time to step away from the boys and join the men!
New 3rm bench today nice and easily. Last time i did "Amanda was in june last year, about 10 months ago. i used 40kg for the snatches and didnt have the full lockout on the muscle ups.. my time was 15:38 and it killed me.
Today i got a time of 11:35 RX'D. Thats a 20kg increase on the snatches and over 4 mins off my time.
Consistent training and dedication is all it takes =)
Dear hard work, I thankyou.

clean and jerk training

wod#1
amrap 7
10 push press 20kg kb each arm
5 burpees
15m shuttle run
total=7 rounds

wod#2
warmup- bb complex

3x3 hang power clean (20/25/30kg)
3x4 hang clean and push presh (30/35/40kg)
4x3 power clean (50/60/65/70kg)
5x2 squat clean and jerk (60/70/75/77.5/75kg)
3x3 clean pull (75/80/90kg)

A Few Squats.

wod#1
2x 20rep back squat= (60/70kg)
then
3 rounds for time
10 front squats 60kg
10 squat cleans 60kg
100 double unders
time=13:55

wod#2
5-5-5-5-5 back squat
80/90/100/105/112.5kg pr

Snatch Training

warmup-barbell snatch complex
then for technique:
3x3 power snatch from high hang, pocket and knee (20/25/30kg)
3x3 power snatch from floor (35/40/45kg)
3x4 snatch balance (45/45/45kg)
3x5 snatch pulls (90/90/90kg)

wod:
15mins to work up to max power snatch = 67.5kg pr
then
max wallball attempt=52reps pr

Oly Lifting classes started tonight, tuesday night is snatch night and friday night is clean and jerk. This was so much fun. the snatch is without doubt my favorite lift and i love training it. Really great atmosphere and an excellent chance to work towards some pr's. The snatch pulls were the only thing i havnt done before this and i struggled being explosive, something to work on. However, after the heavy pulls i went for some power snatches and of course the barbell felt as ligth as a feather! New pr of 67.5kg easily, went for 70kg and got under it easily but just dropped it forward abit missing the lift, definatly have 70kg and possibly more.. thats almost getting up to my max squat snatch! very pumped. My goal is to get an 80kg snatch as a comfortable lift by the end of the 4 weeks. Comfortable-meaning a consistent lift.  

sunday tri-fecta

wod#1 'gymnastic metcon with jac'
6 rounds of
5 strict hspu
5m handstand walk
5 strict pullups
15sec L-sit hold
time=29:53

wod#2 'Kokoda track'
5 trips up kokoda track
-each trip up is a full on sprint
-rest as need between trips (usually 5-10mins)
1st=1:00
2nd=1:06
3rd, 4th, 5th=1:12

wod#3 'pressing strength session'
5x5 bench
65kg/70/75/80pr/80x3

Today was a trifecta of training elements. The morning was a long gymnastics strength and skill based workout, Went to the cottesloe beach again to play on the bars they have down there with Jac, She txted me the night before to see if i was down for a wod.. 'she knows im always down..' so we planned to meet up at 7:30am to start off the day the best way i know how.. wod and coffee! The wod was very testing of shoulder endurance, The handstand walk was by far the hardest part, especially after the hspu. I just had nothing left in the shoulders and my forearm was throbbing a fair bit but it was a great opportunity to practice the skill under fatigue. Hspu, pullup and L-sit were all cinch in comparison. Jac beat me Rx'd by 3 mins! which gave her the honor of buying the coffee.. rules are rules. next time im making sure im buying. Cheers Jac!
The second wod was all about 2 words.. Lactic Acid. I wanted to push myself into the pain cave and after the morning rape on my upperbody, I felt as though some sprints up the kokoda track by kings park would be perfect for some pain threshold training.
Each trip took just over a minute of balls to wall sprint up the steep incline which left my legs shaking after each effort. resting a few minutes, i would slowly make my way down the track, trying not to succumb to my legs giving way. When i felt fresh enough, i attacked it again with everything i had. I want it as bad as i want to breathe!
Finally to round off the trifecta, A pure strength session for pressing power was in order. Me, Vini and Pete had a serious bro sesh, each going for a 5rep max bench. Each PR'ing! "fuck yeah".
rest day tomorrow before starting my training programme on tuesday gearing up for the Primal Throwdown late June. HOLLA!

The start of 'kokoda track', this turns into an inline gravel track.

friday 13th

oly:
20 minutes to find your max snatch=70kg (failed at 77.5kg)

WOD:
3 rounds of
6 pistols
9 power snatches 45kg
12 burpee bar hops
time=6:13

thursday 12th april

wod#1
'squat snatch'
3x50kg
2x60kg
2x65kg
2x70kg
1x75kg pr

'squat clean and jerk'
2x80kg
2x85kg
1x90kg fail

wod#2
3 x 10 walking lunge with 95kg
1st set=4 lunges
2nd set=7 lunges
3rd set=8 lunges

wod#3
amrap 7
10 push press 28kg
5 burpee bar hops
1 shuttle run 30m
total=9/10

wednesday

wod:
5-5-5-5-5 bench press
50kg/60/70/75/80x4

"Pheezy"

wod#1:
max wallball attempt = 42pr
then
3x 10 lunges (5 each leg) 5 mins rest between efforts
90kg(x9)/90kg/90kg

wod#2: Hero wod- "Pheezy"
3rds of
75kg front squat, 5 reps
18 pullups
100kg deadlift, 5 reps
18 toes to bar
75kg push jerk, 5 reps
18 hand-release pushups
time=21:27

Finally seeing some average wallball numbers, Next time im looking to get 50.. I find these to be a great mental training tool because usually you can get 1 more rep but its hurts like hell.. and with my max number going up i fight that extra bit to get just at least 1 more rep than previous. Gotta keep doing these till 150 unbroken. The lunges are going up too. I find these much easier on my lower back than squats and until i fully recover from my back pain via some stretching and mobility work, im gonna continue doing heavy lunges for the time being. I figure 5 each leg = a 5 rep squat and although 90kg is hard im sure i can get 100kg. gonna keep adding 2.5-5kg per session.
Wod "pheezy" was brutal. Felt really winded twice during the wod and almost wanted to yack after.. the combination of high rep bodyweight movements coupled with heavy ass barbell movements amde this wod really difficult to keep moving. Was a serious bro session with Vini and Zaki and heaps of fun lifitng with those guys.. they even had enough energy afterwards to do some strict presses! I did not. zaki just came in under 20 mins with 19:50, i came second wih 21:27, and vini third with 22mins something.. Hero wods are LEGIT.

friday 6th april

wod: (fight gone beach)
3 rds for reps of:
1 min- sideways bar hops
1 min- 1 arm kb thrusters 14kg
1 min- bar dips
1 min- pullups
1 min- kb sdhp 20kg
1 min rest

1st round=133reps
2nd round=102 reps
3rd round= 92 reps
total reps= 327reps

Heaps of fun this wod, did this done at north cottesloe beach with 3 other guys (Steve, James and sweet Russell) Theres a heap of bars and benches down at the beach that are perfect for doing some wods on, the guys informed me about the 'fight gone bad' format they planned on doing for the wod and i was down even though i suck at that wod, these movements were much more my strengths than the typical FGB movements. I managed a pretty decent score although mostly due to a favourable start on the movement rotation (started with easiest movement and got loads of reps straight up). My rounds got increasingly worse and i was mentally weaker than i should have been, could have pushed harder during some of it. Loads of fun, i really like training with those guys, were all about the same age and all share the same passion for the sport. Looking forward to some more wods in the future with those guys.

thursday 5th april

wod
1 1/4 squat x 2 front squat=90kg
                  x 4 back squat=90kg
then work up to 5rm back squat=110kg

wednesday 4th april

wod#1
strict press
5-5-5
30-40-50x4
 btn pushpress
3-3-3
60-65-70(f)


wod#2
3rds of
20 pullups
40 double unders
time=3:43

rest day inspiration -Dan Williams

Here's some rest day inspiration for yall, Dan Williams from 'Range of Motion' has written a great article on his blog about scaling in crossfit and the possible repercussions of habitual scaling..

Dan Williams:
As CrossFitters, we pride ourselves on the universal scaleability of our game. For the most part - this is an infinitely useful thing. It opens up the movements and programming to the masses. At Range of Motion we have had individuals as young as seven and as old as 98 CrossFitting. We have had wheelchair bound clients, and those on Australian Teams. You could line them up side by side, and the neutral observer could recognise that they are, in effect, doing the 'same thing'.
We scale weights, reps, movements and time, and we do so to keep the 'inclusive' in CrossFit's 'broad, general, inclusive fitness'.
But where do we draw the line? By conforming to scaled options, we are effectively telling ourselves that we are 'not good enough' to perform the full weight/movement etc. Now, in the majority of cases this is true - and scaling plays a vital role - but sometimes, just sometimes, we scale out of habit, out of familiarity, and out of comfort. We are placing a ceiling on our performance.
I'll again cite a previous blog I've written on the Pygmalion Effect:

A group of school children are administered a test. Unbeknown to the teachers, the test results are never looked at and are thrown away. The researchers randomly allocate the students into a ‘smart’ group, or a ‘not smart’ group. The teachers are told that the test has indicated that the children in the ‘smart group’ have a greater propensity to learn – but they are not instructed to teach the kids in the ‘smart’ group any different to those in the ‘not smart’ group.

At the end of the school year, the students are re-tested and (you guessed it) the kids in the ‘smart group’ now fit the label they have been assigned. Consciously or not, the teachers have taught these kids more advanced material – based purely on the expectation that they can handle it. Handle it they did.

How does this relate to exercise? If we base our expectations too much on age/appearance/experience or any other preconceived notion – an individual will match our expectations.

To test this theory, I recently conducted a group session. The participants ranged in ability enormously - from top level CrossFit Athletes, to those who could not perform the most basic of movements (due to lack of strength, or competency is some other component of fitness).

This session was a 'skill tester'. It contained some of the most complex movements we perform. Very heavy snatches, ring handstand push-ups, rope climbs, double unders, muscle-ups, pistols, walking handstands and many more. Your score was the total number of repetitions you completed in five minutes of each, multiplied by the number of exercises in which you completed at least one rep.
The catch was, there was no scaling. Everyone used the full weights, no one used bands for assistance.
We had 18 people completing the session. At the end, we had no less than 28 virgin performances of a movement. People hit muscle-ups, pull-ups, 20 foot rope climbs, wall walks and many other movements for the first time. And they did it, because they didn't have a choice.
If they couldn't do the movement, they had five minutes of struggle to try and get the movement.
This was four weeks ago (from time of writing). Since then, the floodgates have opened. People have realised that there is in fact no ceiling. There is no limit on their performance. This 60 minutes reset their level of self belief. A cascade of 'virgin performances' have come thick and fast. Those who haven't achieved the movement have pursued them with renewed vigour.
Scaling is important. Vitally important. But sometimes it's overused. Scale out of necessity or safety, not out of habit.

• Dan Williams's blog

100 lunges

wod#1 'strongman lunge wod'

50 bodyweight barbell lunges (72.5kg)
rest 5 mins
30 bodyweight barbell lunges
rest 3 mins
20 bodyweight barbell lunges
time=28:25 including rest

wod#2 'crossfit mainsite wod'

7rds for time
10 wallballs 9kg to 10ft
10 pullups
time=6:34

city wod

wod:
AMRAP 10
one trip up stairs, jog 20m and back with a pair of 16kg kb's
rest whilst partner goes.
total=5 rounds each (1min per round)

Did this wod in the city with my good friend vini. He was keen for a wod so i met him at his, grabbed his kettlebells and went looking for somewhere to exercise! Didnt have much time but i wanted to do something with stairs and remembered these steep set of stairs behind his apartment that were perfect. Warmed up, 3,2,1..go vini went first carrying the kb's in the rack, went as fast as he could go up and down about a 55sec pace, gave the kb's to me and rested whilst i went. We tried to keep the pace under a minute each time so that we could get 5 rds in each but slowed down abit ended up around 10:15sec. This was surprisingly more taxing aerobically than i thought it would be. was breathing pretty hard when we were done. 1min rest was just enough to recover and go hard again. Again was fun to do a wod in the urban environment, there was a 10km fun run down the road that the 'barefoot bandits' Match and doza ran in, i could see hundreds of people making there way to this organised event and whilst im glad they are making an effort on a sunday morning to run a fair distance, most of them will see exercise as something that has to be organised in a mass event such as a fun run for them to be motivated enough to do it. I couldnt help thinking i much prefer my kind of exercise! spontaneous, short, intense, done anywhere anytime. No crowd or organisation needed. just a desire to work hard.