"christine"

strength:
5x5 High bar back squat = 100kg/110/120/120/120x3
3x10 barbell step-ups on 20" box 60kg

metcon:
"christine"
3 rounds of
500m row
12 bodyweight deadlifts
21 box jumps 24"
time=9:40

back squats and deadlifts

strength:
work up to 2rm High Bar Back Squat (hbbs), then decrease by 5% every 30 secs for 5 sets
100kg, 110, 115, 120, 125, 130kg pr, 123.5, 117.5kg, 110kg, 102.5kg

metcon:
regional wod 11.3
21-15-9
deadlift 143kg
box jump 30"
(DNF)

Got to 10 reps on the 15 deadlifts. Started to get some pain in left glute and decided to call it quits. Was already at 15mins, the deadlifts were super heavy for me and is something i must work on for regionals next year.

max testing

wod#1
3km row =12:11.1

wod#2
500m row for time =1:35.9 pr
max pistols on each leg =27 left leg/30 right leg
max swings with 40kg kb =20reps
max double unders =146 pr
100 abmat situps for time =3:14

tuesday 24th july

wod:
strength-
work up to 1rm deadlift=160kg

metcon-
3 rounds
3 cleans 60kg
6 hang cleans
9 push presses
12 strict pull-ups
time=7:58

extra- max ring dips=21

monday 23rd july

wod:
strength:
3x5 high bar back squat @ 115kg pr
3x5 front squat @ 92.5kg/95kg pr/ 100kgx4
5x3 power clean @ 93.5kg pr

saturday 21st july

wod:
strength: work up to
3rm overhead squat=90kg pr
1rm overhead squat=102.5kg pr
max bodyweight ohs=6reps

friday 20th july

wod:
strength: 'linear crossfit football'
backsquat 130kg x3, x1, (fail)

metcon:
10 rounds of
10 kb swings
10 squat to kb
100m run
time=17:00

KB TEST

wod#1
strongman wod: with my brother (one works while other rests)
amrap 6
2 deadlifts at 140kg
2 box jumps at 36"
total=12/2

wod#2
5 rounds of
5 floor press 80kg
5 power cleans 80kg
rest 2 mins between rounds

wod#3
kb snatch practice.
amrap 5
1 kb clean, 2 press, 3 front squats, 4 thrusters @ 20kg
alternate arm
total=6 rounds
then
32kg kb swing x 32 reps

wod#4
kb test:
36kg kb swing x 36 reps
also trukish getup 36kg kb both arms (pr)

wednesday 18th july

wod#1
500m row
21 p-bar dips
500m row
15 dips
500m row
9 dips
time=8:01

wod#2
7x1 snatch from blocks (just below knee)
40kg/50/60/65/70/75pr/77.5(f)

wod#3
3 stop snatch pull 60/80/80/90kg
work up to 3rm power snatch 67.5kg pr
e.m.o.m for 10min- 3 power snatch @ 65kg

wod#4
5x3 front squat with 3 second pause at bottom
20/60/80/90/100kg

metcon:
5 rounds of
3 squat clean 90kg
10 toes to bar
30 double unders
time=13:13

2km row

wod#1
5x5 bent over bb row @ bodyweight
rest 3 mins between sets
then
an easy 2km row=8:12.7 pr

Went for an easy 2km row, more for active recovery than anything.. keeping just above 2:00/500m. Surprisingly this is the first time i can recall actually doing a 2km row. At least for the last year or more.. There you go. Proof that we subconsciously (or consciously) program what we enjoy and ignore what we dislike. Going to start rowing alot more.

e.m.o.m

wod#1 'crossfit football linear squat'
3x5reps of 127.5kg back squat
rest 4 mins between sets
then
5x3reps of deadlift- 100kg/120/140/160/167.5(f)
rest 4 mins between sets

wod#2 'death by cleans'
complete one clean in 30 seconds
every 30 seconds add another clean. (eg 1,2,3ect)
total=9 rounds

wod#3
e.m.o.m for 10mins:
3 clean and jerks @ 80kg

13/07/12

wod#1
Strength: 3x5 rep wobbly bar presses 50kg

WOD:
2 rounds -
50 sit-ups
100 single-unders
300m run
10 burpees
20 push-ups
30 KB swings @ 40kg
time=17:12

wod#2
work up to max bench press=100kg
then
100kg back squat max rep attempt=13reps
then
e.m.o.m for 10mins
3 back squats @ 100kg
3 hspu (only did hspu for 5mins)

1 month update

Haven't posted for a month. I want to start posting again so here is an update and will list a few highlights from the past month.

pr's:

• 3rm deadlift 165kg
• 80kg snatch
• 100kg power clean/power jerk
• Isabel 3:32 rx
• 1rm front squat 112.5kg
• 5rm back squat 125kg
• Linda 26:00 rx
• 139 double unders
• 3rm push press 80kg
• 3rm strict press 57.5kg
• 5rm power clean and jerk 80kg
• 3rm bench press 95kg

It is funny looking at it all in one go instead of writing it down everyday, it is actually alot of improvement in just one month. This is just what i can remember, there are a few others and alot of other training and wods i have not written down.
I finished a disappointing 41st place in the primal throwdown 2012. I have taken it as a learning experience and will be working on my weakness's as always, ready for next year!