strongman wod

wod#1 STRONGMAN WOD
3rds of:
5 kb bench press 28kg each hand
7 kb bench 24kg
9 kb bench 20kg
11 kb bench 16kg
13 kb bench 12kg
rest 3 mins

time= 3:50/4:46/5:22

wod#2
agility run warmup

WOD:
Up & down ladder -
10 burpees
20 push-ups
30 KB circles 2 pood
40 sit-ups
50 KB 1 arm swings 2pood
60 squats
time=15:49

AfterWOD:
1 KB SDHP + 1 shuttle run with the KB
2 x, 3 x, 2x, 1 x
time=4:11

I have replaced the gymnastics wod link with strongmanwod and crossfit football, i plan on following both of these as i feel i will benifit from a  period of power movements and workouts consisting of short, heavy, explosive movements with longer rest periods. I will continue with these wods, along with olympic lifting up until i feel i will gain more from longer/ skill based wods. This is all about work capacity, moving large loads, long distances with awkard movements and equipment. I want to be a BEAST.

games open wod 11.1

wod:
amrap 10
30 double unders
15 ground to overhead 35kg
=5/38 (263reps)

then

1 up to 5 back down to 1 of
32kg kb swing, shuttle runs
time=5:55

First official wod in the new box! to kick it off we did last years open wod 11.1, last year i did 185 reps so im really happy with my improvement since.

shuttle runs in the new box..

"Fransvestite"

AKA "fran with balls"
wod:
42 wallballs 9kg 10ft
21 pullups
30 wallballs
15 pullups
18 wallballs
9 pullups
time=8:45

Fri 27th jan

wod:
work up to max power clean=85kg
then
3 rounds of
max L-sit (not timed)
max strict Hspu = 8/7/6reps

wednesday 25th

wod#1
weighted ring dip 3-3-3-3
20kg/26kg/28kg/30kg

wod#2
40 thrusters 40kg
Each time the bar touches the ground, do 5 more double-unders than the previous time
then
40 snatches 40kg
Each time you rest, do 2 more push-ups than the previous time
time=11:07

DIANE pr

wod#1
3rds of
400m row
15 squat snatch 35kg
9 L-sit pullup
1min rest
time=18:28

wod#2
hspu practice
strict hspu deficit
20kg plate/40kg/parallete

wod#3
"Diane"
21-15-9
100kg deadlift
hspu (kipping)
time=12:23

sunday 22nd jan

wod#1 crossfit totalbacksquat=130kg
shoulder press=50kg
deadlift=140kg
total=320kg

wod#2
bench press
work up to 1rm=90kg
eccentric bench 100kg x4

wod#3
21-18-15-12-9-6-3
wallball 9kg
oh walking lunge 20kg
time=12:33

max thruster pr

wod#1
4 rounds -
400m run
15 pull-ups
5 thrusters 45kg
time=10:42

wod#2
thruster 1-1-1-1-1-1
40/60/70/75/80(f)/80kg pr
clean and jerk 1-1-1-1-1-1
85/90(f)/90/95(f)/95(f)/95(f)

big pr for the thruster, old pr was 74kg. Also cleaned the thruster from the ground.
clean and jerk was frustrating i was sure i could do the weight, the clean was easy just kept missing the jerk forward.. next time.

bodyweight snatch pr

wod:
work up to max snatch
40kg/50/60/65/70/72.5kg pr (bodyweight)

very happy to get a milestone snatch with my bodyweight!

i do this weird thing with my head tho, seems to feel comfortable turning it to the right on the second pull? weird.

opt's flight simulator

wod#1
for time:
10 muscle ups
100 push press 35kg
1km row
time=12:55

wod#2
"opt's flight simulator"
5-10-15..up to 50 then
45-40-35.. down to 5
double under's unbroken
(if a set is broken, must repeat the set)
time=9:46

wod#3
'deadlift ladder'
every 30 secs complete 1 deadlift,
move onto the next bar which increases by 10kg,
keep moving bars until no longer able to deadlift weight.
deadlift=140kg bar.

Rest Day

“If you're going to try, go all the way. Otherwise, don't even start. This could mean losing girlfriends, wives, relatives and maybe even your mind. It could mean not eating for three or four days. It could mean freezing on a park bench. It could mean jail. It could mean derision. It could mean mockery--isolation. Isolation is the gift. All the others are a test of your endurance, of how much you really want to do it. And, you'll do it, despite rejection and the worst odds. And it will be better than anything else you can imagine. If you're going to try, go all the way. There is no other feeling like that. You will be alone with the gods, and the nights will flame with fire. You will ride life straight to perfect laughter. It's the only good fight there is.”
― Charles Bukowski, Factotum

monday 16th Jan

wod#1
10 rounds of
3 clapping pull-ups
6 knees to elbows
9 double-unders
time=7:43
rest till recovered then
10 rounds of
3 med ball jumps
6 squats
9 double-unders
time=4:05

wod#2
work up to max weight for the combo:
highbar back squat + BTN jerk + OHS + Squat clean
60kg, 70kg, 75kg, 80kg, 85kg (fail)

then

21-15-9
100kg back squat
ring dip
time=14:22

something fun and different-clapping pullups

sunday 15th Jan

wod#1
5-4-3-2-1
deadlift 120kg
strict hspu on 20kg plate deficit
(all unbroken)
time= ~3 minutes

wod games 7

wod
for time:
100 box jumps 24"
10-1 toes to bar
1-10 ground to overhead 40kg
100 box jumps 24"
time=18:37

rest day

A light hearted post on some gym errors, some are serious.. most are hilarious. ;)

12/1/12

wod#1
close grip bench
5-5-5
60kg/70/75kg
then
amrap 1min
30kg bench=50
amrap 40sec
25kg=40
amrap 20sec
20kg=20

wod#2
25 strict rope pull-ups
50 push-ups
75 sit-ups
100 squats
time=9:15
then
Tabata paralette/ring knees to chest hold
Max hold ski squat=3:07

Good Lord..My LEGS!

wod#1
Front squat
2-2-2-2-2
100kg/102.5/102.5/105/105x1

wod#2
For time:
10 CTB pullups, 21front squats/ 9 back squats 60kg
10 CTB, 1 rope climb, 15fs/15bs
10 CTB, 2 rope climbs, 9fs/21bs,
10 CTB, 3 rope climbs
time=16:12

"wallball Nate"

wod#1
21-15-9
power cleans 60kg
burpee bar hops
situps
time=8:30

wod#2
"wallball Nate"
amrap 20
2 muscle ups
4 Handstand Push Ups
8 wallballs 9kg 10ft
total= 7/2

skill work:
front lever practice
turkish get-up with barbell
L-sit

Rest Day

some inspiration!

http://youtu.be/-_MfHMQWmiE

http://thetalentcode.com/nightline/

bench/dip

wod:
upperbody strength
1-1-1 bench press
90/95pr/100kg (f)
1-1-1 bar dip
32/36/40kg pr

3 sets of reverse hyper
3 sets of 15 glute-ham raises

mary

wod#1 "mary"
amrap 20
5 hspu
10 pistols
15 pullups
total=5/11

wod#2
work up to 3rm snatch push press=60kg
work up to max power jerk=75kg

heaps less on mary than my pr, however i was seriously strict on my standards as it was for an online comp, the pullups were awesome (all unbroken and butterfly) and the hspu were ok.. but the pistols were the thing that took me down. Did the pistols barefoot which made it very hard since the standard for the comp was no oly shoes. would score HEAPS better with oly shoes, i will redo this wod when my back feels abit better and see the difference, either with or without oly shoes? what do you think is better to do?

crossfit total

wod#1 Crossfit Total
The sum of the best of three 1 rep max attempts at the:
Back squat=130kg
Shoulder press=52.5kg
Deadlift=147.5kg
total=330kg

wod#2
amrap 7
7 ohs 45kg
12 ring pushups
total=4/5
rest 3 mins
amrap 7
7 push press 45kg
12 toes to bar
total=4/4

Rest Day

active recovery-swim 500m

Jan 4th

warmup-hip prep
wod#1
400m run
4rds of
10 1arm kb front squat 20kg
15 double unders
10 thrusters 45kg
finish with 400m
time=11:38

wod#2
back squat 3-3-3
100/110/115kg

wod#3
planche pushups progressions
3x20 psuedo pushups

Squat clean PR

WOD#1
hip mobility warmup (band stretch's)

3 rounds for time
10 cleans 40kg
10 burpee bar hops
10 sdhp 40kg
10 comp pushups
time=6:38

WOD#2
work up to max squat clean
60x3
80x2
90x1
95x1
100kg x1 pr

new pr to start the year off! felt heaps stronger out of the bottom, even though my back was way rounded on the 100kg clean. FEELING STRONGER this years gonna be a good year!

LONG ASS GYMNASTICS WOD

pre wod strength- front lever progressions (3x 20 sec tuck, 3 x 5 sec 1 leg tuck)

wod:
15, 13, 11..ect 1 hspu (total 64)
1, 3, 5 ect 15 L-sit pullup (total 64)
with 10 pistols inbetween sets (total 80)
time=55minutes

http://www.youtube.com/embed/Hz3ib0K1JU4
A long strength biased gymnastics wod to start the new year off.. I have so many goals for this year, most of which require ridiculous amounts of dedication and will-power, this wod was to improve my handstand pushups and pistols which are huge weakness's for me, The wod games 6 was announced today and i have a week to complete "Mary" a 20min amrap of 5 hspu, 10 pistols and 15 pullups. the last time i did mary i managed 6 rounds, this time round im focusing on getting at least 8.

2011

Here's a look at the PR list ive been updating throughout 2011, its a bit all over the place and most of the pr's are fairly old but its a good insight into how ive been going thus far. I am going to keep updating this throught the new year and will repost my PR sheet every new years to look over my accomplishemnts and keep me as hungry as ever. this will look completely different in a years time, and im exited about the journey this year will be. Bring on 2012 

Pr’s (2011)
bodyweight=72kg

Strength:

Max weighted muscle up=10kg                   

3rm weighted muscle up=6kg

Max weighted dip=36kg

3rm weighted dip=20kg

Max weighted pullup=30kg

3rm weighted pullup=24kg

5rm weighted CTB=11kg

Max Turkish getup=32kg

Max back squat=130kg

3rm back squat=115kg

5rm back squat=110kg

Max front squat=107.5kg

3rm front squat=100kg

5rm front squat= 90kg

Max thruster=74kg

Max bench=90kg

3rm bench=82.5kg

5rm bench=77.5kg

Max bodyweight bench=9 reps

Max shoulder press=50kg

3rm shoulder press=50kg

5rm shoulder press=50kg

Max push press=70kg

3rm push press=70kg

Max push jerk= 70kg

Max split Jerk=90kg

3rm split jerk=70kg

Max BTN split jerk=90kg

Max deadlift=150kg

3rm deadlift=150kg

5rm deadlift=140kg

Max oh squat=85kg

3rm oh squat=70kg

5rm oh squat=60kg

Max power clean=90kg

5rm power clean=80kg

Max squat clean=95kg

3rm squat clean=70kg

Max muscle snatch=50kg

Max power snatch=61kg

3rm power snatch=61kg

5rm squat snatch=55kg

Rowing:

500m row=1:37

1km row=3:28.8

Benchmark:

Flight simulator=19:15

30 muscle ups=11:03

Heavy fran=14:58

Marshall= 24:14

Girls:

Amanda=15:38 (40kg)

Fran=6:43

Elizabeth=11:42 (40kg)

Diane=12:40 (kipping)

Annie=5:50

Jackie=9:54

Barbara=24:09

Nancy=17:31

Mary=6/29

Grace=5:18

Isabel=5:25 (55kg)

Helen=9:47 (28kg kb)

Claudia=14:57 (20kg kb)

Chelsea=12rounds (12 more within 30mins)

Heroes:

Murph=42:53 (no vest)

Murph=53:20 (9kg vest)

Running:

400m run=1:03

800m run=2:39

1km=3:31

OLY Lifts:

3rm Hang power Snatch=55kg

3rm Hang Power Clean=82.5kg

Snatch balance=70kg

Snatch=70kg

Clean and split jerk=91kg

Gymnastics:

Max back lever hold=5 seconds

100m handstand walk for time=56:34

Max’s:

Max ring dips=15

Max pullups=36

Max du=110

Max strict muscle ups=6

Max muscle ups=7

Max box jump height=46 ¼ inch

Max pushups=50

Max handstand pushups=8

Games:

Worldwide rank=7254

Regional rank=447

Gamesopen11wod1=185

Gamesopen11wod2=339

Gamesopen11wod3=10

Gamesopen11wod4=71

Gamesopen11wod5=173

Gamesopen11wod6=70

Random:

100burpees for time=7:21

4000kg ground to overhead = 15:36 (35kgx115reps)

Competitions:

Primal throwdown 11= intermediate- 2^nd place

Primal pairs=14th

Wounded warrior=26th