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..