sunday 30th september

Oly
1) 20 minutes to establish a 1RM Snatch. = 75kg
2) 3x3 snatch pulls @ 60kg/70/80
3) 20 minutes to establish a 1RM Clean and Jerk. = 85kg
Strength
1 and 1/4 Front Squat: 1X5 @ 80kg, 2X5 @ 85kg, 1X3 @ 90kg, 1X3 @ 95kg – rest as needed.
Conditioning
“Amanda”
9-7-5 of:
Muscle-Ups
Squat Snatches 60kg
time= 10:38 pr

saturday 29th september

wod
outlaw conditioning
4 rounds of
7 bench press @ 65kg
500m row
rest 1:1

total working time=9:35
splits:
1) 2:26
2) 2:25
3) 2:23
4) 2:21

friday 28th september

wod#1
strength:
4x3 clean pull @ 121kg
3x5 strict press @ 50kg
3x3 box jump 32"

metcon:
3 rounds of
6x15m shuttle run with 20kg sandbag
10 burpess
10 box jumps 24"

wod#2
warmup-row 1km
work up to 2rm rack pull from knees = 200kg
deficit deadlifts (standing on 20kg plate)
100kg x7
120kg x7
140kg x7
150kg x7
160kg x3
goodmornings 3x8 @ 40/60/60kg
Romanian deadlift 3x8 @ 100kg
barbell hip extension 2x8 @ 100kg
2x500m row

wod#3
e.m.o.m-5 strict hspu until failure
total=14rds 2 reps (72 reps)

thursday 27th september

wod#1
work up to heavy 3 position snatch = 60kg
work up to heavy hang squat snatch = 70kg
work up to a heavy hang power clean/power jerk = 90kg

wod#2
'2012 cf games chipper' (scaled)
10 overhead squats @ 60kg
10 box jump overs 24"
10 fat bar thrusters @ 60kg
10 power cleans @ 80kg
10 toes to bar
10 burpee muscle ups
(back-up..)
time=20:23

wednesday 26th september

Strength:
100 L-Sit Pullups for time
time=14:57

metcon:4 rounds -
15 KB swings @ 36kg
10 front squats with 2x18kg kb's
5 strict presses with 2x18kg kb's
time=12:15

Shout out to Jac for counting and pushing me though those 100 reps! wouldnt have made it under 15mins without yah thats for sure! Thanks heaps =)

tuesday 25th september

wod#1
Strength:
3-3-3 back squats @ 125kg (rest 3 mins)
WOD:
10 min AMRAP -
30 double-unders
20 thrusters with an empty bar (20kg)
10 burpee bar hops
total=4rds 39 reps

wod#2
3x5 bench press @ 80kg/83.5/85x4
3x10 front squat @ 85kg/85x9/85x9

wod#3
e.m.o.m 10
1 clean and jerk
80-80-85-85-90-90-90-95-95-95kg

monday 24th september

wod#1
oly:
1 hour to work up to max snatch =75kg (almost 82.5kg)

metcon:
12 min AMRAP -
9 snatches
6 pull-ups
100m run
total=3/8

wod#2
work up to a 5rm power clean = 90kg pr
work up to a 5rm strict press = 55kg pr

sunday 23rd september

wod#1 in morning:
active recovery swimming for 1 hour

wod#2 in afternoon:
e.m.o.m 5 hspu
total=6rds 2 reps

pr clean

wod

strength/oly:
2x5 hang squat snatch @ 60kg
10 mins to find 1rm clean = 110kg pr

metcon:
amrap 8
1 squat clean @ 82.5kg
5 toes to bar
2 squat cleans
5 toes to bar
3 squat cleans
5 toes to bar...
total= 6/3

turkish getup complex

WOD:

20mins to work up to heaviest:
 Turkish Get Up
 1 arm overhead squat
 1 arm press
 Turkish Get Down
max=32kg (both arms)

heavier mainsite wod

wod
5 rounds for time
15 front rack lunges @ 60kg
30 double unders
time= 8:43

tuesday

wod#1
amrap 4
2 deadlifts 140kg
2 bar muscle ups
total=6 rounds

rest 4 mins

amrap 4
2 front squats 100kg
2 parallette hspu
total=3/2

rest 6 mins

amrap 6
20 meter partner carry

wod#2
work up to heavy squat snatch = 70kg (felt super easy)
3x3 hbbs @ 120kg

monday

wod:

clean and jerk 2-2-2-2-2

80kg/90x1/90pr/90/90x1/80

sunday emom hspu

wod
emom: 4 hspu
total= 14 rounds 3 reps (59 reps)

then after 30 mins rest
emom: 5 hspu
total= 5 rounds 2 reps (27 reps)

goal is to get 10 reps emom for 10 mins

Whole Life Challenge Wod

wod
amrap 9
7 kb swings @ 24kg
7 burpees
50 meter shuttle run
total= 10 rds 4reps

will repeat this wod in 2 months at the end of the challenge. I have been doing pretty well thus far, only giving up 2 points in one day due to bacon for breakfast (so worth it) and a protein shake for dinner which i truly felt i needed. Not the worst things i could eat.. Otherwise im not eating any sugar or grains and am not really missing them. The things i am missing are coffee (cant drink black), milk, whey protein, bacon. Will find substitutes for these things tho im sure.
Will aim for 11+ rounds next time..

friday

wod#1
8 rounds of emom:
1st minute 1 legless rope climb 10ft
2nd minute 3 reps of bear complex 70kg
3rd minute 5 ring dips
repeat

wod#2
5-5-5-5-5 hbbs @ 110kg (rest 3 mins)
work up to 1rm box bench press (box causes bar to rest 1inch off chest, creating no elastic effect)
60x5
70x5
80x1
80x3
85x1
90kg (fail)
90kg (fail)

amrap 20

wod
amrap 20
2,4,6,8...ect kb swings 24kg
2,4,6,8...ect air squats
7 box jumps
total=13rds/17reps

GRACE/CFT

wod#1
work up to 3rm 'touch n go' power clean+power jerk
60kg/70/80/85/87.5x2

'grace'
30 clean + jerks @ 60kg = 2:52 pr

wod#2
'Crossfit Total'
1rm press = 60kg pr
1rm back squat = 145kg pr
1rm deadlift = 180kg pr
total = 385kg pr

10th september

wod#1
work up to 3rm front squat
60kg/80/100/107.5/112.5 pr/115x2 pr/115x2

work up to 10rm push press
40kg/50kg/60kg/70kg pr/72.5x8

wod#2
20 mins of circuit training (1min stations)

wod#3
work up to max power snatch
40kg/50/60/65/67.5/70/72.5 pr (bw power snatch!)

sunday

wod

"the man test"
(broke this into sets until finished)

4x 50m sprints rest 1:1

ring hspu practice

mobility sesh

wod

spent a good part of an hour rolling out and stretching. the clip above was a nifty one for me that i found to be very helpful, also did alot of shoulder internal rotation and extension stretches with the bands. Im focusing on mobility alot now, trying to do it at least 10 mins a day (W.L.C) and for a whole hour every weekend.

walking lunges

wod

5rm deadlift - 60/80/120/140/160x3

glute raises x 10reps - 60/80/100kg

find my 10rm walking lunge (5 each leg) - 80/100/110kg pr

pause front squats

5x3 front squat (3sec pause at bottom)

1) 80kg
2) 85kg
3) 90kg
4) 95kg
5) 100kg x2

fran

wod#1 'Fran'
21-15-9
thrusters 45kg
pullups
time= 4:30

wod#2
work up to a couple sets of heavy box squats
then
3x8 Low bar back squats @ 120kg

Fran was miserable right afterwards. I had to lay down outside in the carpark for about 15 mins and was on the verge of yacking a couple times. I wanted to get sub 4 mins so bad but just didnt have it in me today. My previous pr was 4:13 with 43kg which was a few months ago. This time i had in mind to go unbroken which i have never been able to do. I started off with 20 thrusters unbroken but on the last rep my elbows dropped and i lost the bar infront, it didnt affect me much though and picked it straight back up to finish the last rep of 21. My 21 pullups went unbroken, The set of 15 thrusters i had to break up 3x5, and for pullups 9 and 6reps. The last set of thrusters went 5 and 4 but my grip was so shot that my pullups were 5,2,2.
My pr fran was unbroken pullups so i know this time i had a higher intensity and the thrusters were better so im confident next fran can be sub 4..
Wod 2 was just abit of fun. I like to lift heavy and havnt tried box squats a whole lot.. I started by using a 20" box but it was above parallel and i was easily sets of 140kg+  (which is above my max squat atm) however as i dropped down to a smaller box these got WAY harder. The sets of eight were decent. I hardly ever go beyond 5 reps and if i do, its usually for 20 or more so this was fun and happy with the weight as 120kg was my 5rep max a few months ago!

1st september

warmup- row 750m, 20 mins of shoulder mobilization (Ben Bergeron's bulletproof shoulder's)

Wod#1
strength:
work up to max cean and jerk = 103kg pr
work up to max clean = 105kg (so close to 108kg)

metcon: 'cf open 11.3'
amrap 5 of
75kg squat clean and jerk
total=13reps pr

Wod#2
partner wod:
between me and jack: (one rests while other works, alt rounds)
30 rounds of
5 wallballs 9kg to 11ft
3 strict pullups
1 front squat @ 100kg
time=21:17

Wod#3
150 pistols for time (alternate feet)
time=14:35