wod#1 'crossfit mainsite' 120612
For time:
Run 1600 meters
150 Double-unders
50 Burpees
Run 800 meters
100 Double-unders
35 Burpees
Run 400 meters
50 Double-unders
20 Burpees
time=24:56
wod#2
power clean technique practice
then
3x5 low bar back squats
120kg pr/120/120x2
wod#3 'primal training wod'
Amrap7
9 Hang Power clean 60kg
6 kb snatch 32kg
3 thrusters 60kg
total=4/1 (73reps)
Friday 15 June 2012
Wednesday 13 June 2012
'fran'
wod#1 "fran"
21-15-9
thrusters 43.5kg
pullups
time=4:13 pr
wod#2
5x5 deadlift
100/120/140/150/155kg pr
wod#3
oly lift: 3 position power snatch (mid-thigh/knee/ floor)
20/40/50kg
5 rds of
5 hang power snatch 50kg
10 overhead lunge 50kg
15 jump squats
time=11:11
A great day today. Felt really good during the wods and smashed my old 'fran' time by 2:30! now its finally down to a half-decent time.. next im looking to get under 3mins. i think if i can go unbroken, then thats a possibility. Pullups were all unbroken, however the thrusters had to break up 11-10, 5-5-5, 5-4. So heaps of room for improvement in regards to those. Having said that i feel all the bench pressing and squats made the thrusters seem much lighter and didnt tax me like before. Im getting fitter! woohoo! My ultimate goal is a sub 2 fran (twice as fit?) which may take years but at least im one step closer.
Strength training is going well. 5x5 deadlifts finished with a 5kg pr and there is loads of room for more. Just keep doing what im doing and be patient/consistent. Wod#3 was fun. I love snatches and the 3 position snatch ive seen from outlaw is a great way to be consistent with form from multiple positions and work on power through hip extension. More of these in the future and loads more wods/strength will be inspired from 'Outlaw', hence the link above.
21-15-9
thrusters 43.5kg
pullups
time=4:13 pr
wod#2
5x5 deadlift
100/120/140/150/155kg pr
wod#3
oly lift: 3 position power snatch (mid-thigh/knee/ floor)
20/40/50kg
5 rds of
5 hang power snatch 50kg
10 overhead lunge 50kg
15 jump squats
time=11:11
A great day today. Felt really good during the wods and smashed my old 'fran' time by 2:30! now its finally down to a half-decent time.. next im looking to get under 3mins. i think if i can go unbroken, then thats a possibility. Pullups were all unbroken, however the thrusters had to break up 11-10, 5-5-5, 5-4. So heaps of room for improvement in regards to those. Having said that i feel all the bench pressing and squats made the thrusters seem much lighter and didnt tax me like before. Im getting fitter! woohoo! My ultimate goal is a sub 2 fran (twice as fit?) which may take years but at least im one step closer.
Strength training is going well. 5x5 deadlifts finished with a 5kg pr and there is loads of room for more. Just keep doing what im doing and be patient/consistent. Wod#3 was fun. I love snatches and the 3 position snatch ive seen from outlaw is a great way to be consistent with form from multiple positions and work on power through hip extension. More of these in the future and loads more wods/strength will be inspired from 'Outlaw', hence the link above.
Tuesday 12 June 2012
100kg bench
wod#1
practice clean technique off blocks (just above knees)
then
work up to 1rm bench=100kg pr
then
6 sets of amrap bench press @75kg
10-10-10-8-7-8
wod#2
5x3 skin the cat
3x5 push press=70kg/75kg pr/80x3 pr
amrap 7
30 double unders
10 one arm kb push press 20kg
10 kb pushup
30 meter farmer carry 20kg each hand
total=4rounds
The following is a blog written by olympic lifter Jon North. I have been reading his blog for a while now. Not only is his writing unbelievably good, his tips on the oly lifts have done great things for my technique and efficiency in the movements. This one was recently put up by Jon, going into the details of the clean and more specifically, being able to make explosive extension either via straight or a slight bend in the arms.. Its a controversial weightlifting topic but im going to try it out and see if it might suit me and help me to get a better clean.
Row Your Boat:
I am a big believer in the arm bend. I call it “rowing the boat". Here are a few reasons why bending your arms will help you lift big weights: First of all, rowing the bar into your hips creates much more force and explosion at the finish of the pull. Secondly it tightens up that superman pull, allowing you to stay in better positions. It also allows you to stay over the bar much longer. If your hips hurt from striking the bar low on your hip, then the arm bend will help you clear the “ouch bone”! If you need more bar speed in your lifts, then please go to the store and buy some arm bend, because it will put the bar in 6th gear!
Every athlete will be different. Some will do better with straighter arms, and some will do better with more arm bend like myself. I hope this helps some people, I know this has helped many of my athletes, including myself. Do what works for you.
practice clean technique off blocks (just above knees)
then
work up to 1rm bench=100kg pr
then
6 sets of amrap bench press @75kg
10-10-10-8-7-8
wod#2
5x3 skin the cat
3x5 push press=70kg/75kg pr/80x3 pr
amrap 7
30 double unders
10 one arm kb push press 20kg
10 kb pushup
30 meter farmer carry 20kg each hand
total=4rounds
The following is a blog written by olympic lifter Jon North. I have been reading his blog for a while now. Not only is his writing unbelievably good, his tips on the oly lifts have done great things for my technique and efficiency in the movements. This one was recently put up by Jon, going into the details of the clean and more specifically, being able to make explosive extension either via straight or a slight bend in the arms.. Its a controversial weightlifting topic but im going to try it out and see if it might suit me and help me to get a better clean.
Row Your Boat:
I am a big believer in the arm bend. I call it “rowing the boat". Here are a few reasons why bending your arms will help you lift big weights: First of all, rowing the bar into your hips creates much more force and explosion at the finish of the pull. Secondly it tightens up that superman pull, allowing you to stay in better positions. It also allows you to stay over the bar much longer. If your hips hurt from striking the bar low on your hip, then the arm bend will help you clear the “ouch bone”! If you need more bar speed in your lifts, then please go to the store and buy some arm bend, because it will put the bar in 6th gear!
As the bar gets closer to
the hips, the bend in your arms should slightly increase. Once the superman pull
is over and he has stopped fighting crime, it’s time to row your boat to the
finish line! How hard you row the bar into your hips determines how much
hang-time the bar will have in order for you to get under and win the Olympics!
Every athlete will be different. Some will do better with straighter arms, and some will do better with more arm bend like myself. I hope this helps some people, I know this has helped many of my athletes, including myself. Do what works for you.
Attitude Nation Salute! Arm
Bend 2012
Monday 11 June 2012
Monday 11th June
wod#1
3x5 high bar back squat
112.5kg x 3
112.5kg x 5
112.5kg x5reps
wod#2
Snatch skills:Snatch grip deadlift
Snatch pull
Hang snatch
Snatch balance
Snatch drop
Squat snatch 60kg x 3
For quality!
wod#3
1000m row
25 pistols
15 hang clean 80kg
time=9:45
Following a linear progression back squat, like the one on crossfit football. High Bar because it translates to front squats and olympic lifting which will be better for the upcoming competition. Will swap to Low Bar after the competiton.
Wod #2 was just time to focus on technique with pvc pipe. The box is going to focus alot more on oly lifting like the outlaw way which will be great and im very confident will result in badass atheletes in our box.
Wod #3 was a bastardised version of the regionals wod 2. Half the reps and both Jac and myself had to scale the weight which i was reluctant to do at the start because i think im stronger than i really am. (gotta check my ego at the door). Jac was awesome in pushing me at the end to finish the last 5 reps off instead of walking away from the bar, she beat me by a minute and is quickly turning into a badass of her own!
3x5 high bar back squat
112.5kg x 3
112.5kg x 5
112.5kg x5reps
wod#2
Snatch skills:Snatch grip deadlift
Snatch pull
Hang snatch
Snatch balance
Snatch drop
Squat snatch 60kg x 3
For quality!
wod#3
1000m row
25 pistols
15 hang clean 80kg
time=9:45
Following a linear progression back squat, like the one on crossfit football. High Bar because it translates to front squats and olympic lifting which will be better for the upcoming competition. Will swap to Low Bar after the competiton.
Wod #2 was just time to focus on technique with pvc pipe. The box is going to focus alot more on oly lifting like the outlaw way which will be great and im very confident will result in badass atheletes in our box.
Wod #3 was a bastardised version of the regionals wod 2. Half the reps and both Jac and myself had to scale the weight which i was reluctant to do at the start because i think im stronger than i really am. (gotta check my ego at the door). Jac was awesome in pushing me at the end to finish the last 5 reps off instead of walking away from the bar, she beat me by a minute and is quickly turning into a badass of her own!
 |
| Kayla in the middle with awesome hip extension in the snatch |
Sunday 10 June 2012
Sunday fun wods
wod#1
beach sprints
5 x
10 second sprint
50 second rest
then
2 rounds
30 seconds on/ 30 seconds rest
hspu's
L-sit hold
strict pullups
then
tabata pistols
wod#2 (as a team)
Staggered start
3 rounds
Hill sprint (tags second person)
Rest
KB snatch's (16kg)
skipping
squat/med ball toss (7kg uphill)
wod#3
3 rounds
swim as far underwater as you could then sprint to other side (33m pool)
wall walk across ledge
swim back to other side
wall walk across ledge
wod#4
partner wod:
5 rds of 1 person works/other rests
5 hspu
5 front squat 60kg
10 toes to rings
5 hang squat clean thrusters with 12kg db
20 double unders
Super Fun day of chilled wod's with good people! We all agreed how good it would be being a proffesional crossfitter. Spent the whole day looking for places to workout and had the best time doing it!
Jac's account of the day:
http://todayigotstronger.blogspot.com.au/2012/06/610-3-wod-sunday.html
beach sprints
5 x
10 second sprint
50 second rest
then
2 rounds
30 seconds on/ 30 seconds rest
hspu's
L-sit hold
strict pullups
then
tabata pistols
wod#2 (as a team)
Staggered start
3 rounds
Hill sprint (tags second person)
Rest
KB snatch's (16kg)
skipping
squat/med ball toss (7kg uphill)
wod#3
3 rounds
swim as far underwater as you could then sprint to other side (33m pool)
wall walk across ledge
swim back to other side
wall walk across ledge
wod#4
partner wod:
5 rds of 1 person works/other rests
5 hspu
5 front squat 60kg
10 toes to rings
5 hang squat clean thrusters with 12kg db
20 double unders
Super Fun day of chilled wod's with good people! We all agreed how good it would be being a proffesional crossfitter. Spent the whole day looking for places to workout and had the best time doing it!
Jac's account of the day:
http://todayigotstronger.blogspot.com.au/2012/06/610-3-wod-sunday.html
Friday 8 June 2012
Primal Throwdown training session 3
wod#1
5x5 strict press
50kg/50x4/50x4/50x4/50x3
then
e.m.o.m bench 2 reps, start with 60kg and increase weight by 5kg every minute until failure, then come back down)
60kg-65-70-75-80-85-90x1-85-80-75-70-65-finish with amrap 60kg (15 reps)
wod#2
'Primal training sesh 3' (mix between 'hope' and 'FBG')
3rds of
1 minute:
Power Snatch 35kg
box Jumps 28"
Wall Balls 9kg to 11ft
CTB Pull-ups
Row for calories
rest 1 min
total=227reps
5x5 strict press
50kg/50x4/50x4/50x4/50x3
then
e.m.o.m bench 2 reps, start with 60kg and increase weight by 5kg every minute until failure, then come back down)
60kg-65-70-75-80-85-90x1-85-80-75-70-65-finish with amrap 60kg (15 reps)
wod#2
'Primal training sesh 3' (mix between 'hope' and 'FBG')
3rds of
1 minute:
Power Snatch 35kg
box Jumps 28"
Wall Balls 9kg to 11ft
CTB Pull-ups
Row for calories
rest 1 min
total=227reps
Thursday 7 June 2012
"Holy Trinity"
wod:
12-9-6
Power snatch (40/60kg)
OHS
Thruster
(cut-off 15:00)
Didnt finish this wod in time. Extremely dissapointed as i had chosen this wod and was so sure i could do it. I love all the movements and have been working very hard on them. My lower back was pretty wrecked from the day before and it was hard to continue to snatch after the frist round. The clock finished when i was 3 thrusters through on my set of 9.. Gonna try this again with a fresh back and im sure i will be able to finish in a reasonable time.
12-9-6
Power snatch (40/60kg)
OHS
Thruster
(cut-off 15:00)
Didnt finish this wod in time. Extremely dissapointed as i had chosen this wod and was so sure i could do it. I love all the movements and have been working very hard on them. My lower back was pretty wrecked from the day before and it was hard to continue to snatch after the frist round. The clock finished when i was 3 thrusters through on my set of 9.. Gonna try this again with a fresh back and im sure i will be able to finish in a reasonable time.
Wednesday 6 June 2012
wednesday 6th June
wod#1
high bar back squat 3x5
110kgx5
110kgx4
110kgx5
wod#2
work up to 3rm weighted p-bar dip=44kg
then
WOD #3
6 mins – run 100m on the minute, in the remaining time push press 60kg
Score = 41 push press
WOD #4:
12 mins – Death by push-ups
Add 2 push-ups every minute until you miss the 1 min cut-off, then switch to sit-ups
score=16pushups
WOD #5:
6 mins – 10 burpees on the minute, in the remaining time amrap deadlift 80kg
Score = 51deadlifts
high bar back squat 3x5
110kgx5
110kgx4
110kgx5
wod#2
work up to 3rm weighted p-bar dip=44kg
then
WOD #3
6 mins – run 100m on the minute, in the remaining time push press 60kg
Score = 41 push press
WOD #4:
12 mins – Death by push-ups
Add 2 push-ups every minute until you miss the 1 min cut-off, then switch to sit-ups
score=16pushups
WOD #5:
6 mins – 10 burpees on the minute, in the remaining time amrap deadlift 80kg
Score = 51deadlifts
Monday 4 June 2012
monday "ROM" wod
WA Day WOD:
start with 800m run
then in any order:
50 Box jumps 24″
100 Kettlebell swings 32kg
300m run
150 pullups
200 Double-unders
Then run 800m to finish
time=36:00
wod#2 "Range of Motion"
with a partner: (1 person on each movement)
3x 5min amrap of
5 thrusters at 70kg
8 kb snatch at 32kg
rest 2 mins
total rounds = 7/3reps
start with 800m run
then in any order:
50 Box jumps 24″
100 Kettlebell swings 32kg
300m run
150 pullups
200 Double-unders
Then run 800m to finish
time=36:00
wod#2 "Range of Motion"
with a partner: (1 person on each movement)
3x 5min amrap of
5 thrusters at 70kg
8 kb snatch at 32kg
rest 2 mins
total rounds = 7/3reps
Sunday 3 June 2012
10kg deadlift pr
wod#1
3 rds of
1 beach sprint 200m
5 wall walks
10 strict pull-ups
15 sit-ups
20 pistols
wod#2
work up to 1rm deadlift=165kg pr
wod#3
"partner wod"
3 rounds of
25 meter prowler sled push (about 45kg)
5 hand-release pushups
25 meter prowler sled push
5 burpees with sandbag to shoulder
1 person completes round while other rests
rest 10mins
then repeat another 3 rounds
3 rds of
1 beach sprint 200m
5 wall walks
10 strict pull-ups
15 sit-ups
20 pistols
wod#2
work up to 1rm deadlift=165kg pr
wod#3
"partner wod"
3 rounds of
25 meter prowler sled push (about 45kg)
5 hand-release pushups
25 meter prowler sled push
5 burpees with sandbag to shoulder
1 person completes round while other rests
rest 10mins
then repeat another 3 rounds
Friday 1 June 2012
June the 1st
wod#1
5x max 100kg front squat
4/3/3/2/3 reps
wod#2
find 3rm bench press=85kg
then
5 rds of
3 bench press 70kg
5 strict hspu
7 ring dips
wod#3
4-8-12-16-18-20-18-16-12-8-4
Double unders
Box jumps 28"
Mountain climbers
time=13:08
then
AfterWOD:
5 minute AMRAP -
5 burpees
10 squat jumps
shuttle run
total=7rds
wod#4
"Competiton training wod"
5x max 100kg front squat
4/3/3/2/3 reps
wod#2
find 3rm bench press=85kg
then
5 rds of
3 bench press 70kg
5 strict hspu
7 ring dips
wod#3
4-8-12-16-18-20-18-16-12-8-4
Double unders
Box jumps 28"
Mountain climbers
time=13:08
then
AfterWOD:
5 minute AMRAP -
5 burpees
10 squat jumps
shuttle run
total=7rds
wod#4
"Competiton training wod"
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