Log your lifts woman

[Ninja]

I work out mornings to. $18 isnt to bad ive paid a lot more. Casual rate? Might have to come give it a try. Not really into classes i like to do my own thing usually in the power rack or on a bench haha

GPP? Aware me?

Oh and

[hhhh1]

good journal and good squat pic srs

[icecream]

Thanks yo

Ninja, not sure what the casual rate is but you have to arrange it beforehand because it's a swipe card entry.

GPP = general physical preparedness which is where Greg Glassman took the foundations of crossfit from. Lots of kettlebells, sandbags, running, pullups, box jumps etc.

Back into crossfit this morning, woke up with doms in my quads and forearms, fuuuuuuuckerrrrr.

Started with wendler which I opted out of as I did it yesterday, I worked on power cleans instead. Did a few warmups, then:

5x 25

5x 30

5x 35

5x 40

Quite stoked, coz at Easter I still couldn't rack a clean at 40.

Wod:

30 American swings every minute, 1 min rest in between, for 10 mins. Easy right?

Rx weights 32/24kg

10 burpee penalty for every round you don't complete 30

Me and my fatigued forearms didn't stand much of a chance, so I opted for 20kg and just did as many as I could.

And yes I had to do 50 burpees at the end, I think most of us did :pfft:

I like that we don't tend to touch the 12 and 16 Kbs for swings anymore, heavy is a bitch but I think it will help us rape everyone in comps later on.

[icecream]

Spent an hour with Tina at netfit tonight, working on our snatch (me and my crossfit buddy, who I'm sure used to post on here).

We did overhead squats, drop snatch, hang snatch, from the knee snatch, and then lift offs.. Next time we will put it all together.

It was good to see someone who can get all technical about it.. My trainer is really good at what he does, but all his o lifting experience has been with crossfit.

Ugh my foot stance has to be closer together though.. See ya later overhead squat personal best :pfft: fuuuuuuuuuuck.

Oh and while I was waiting I did back squats. But I forgot to make my last set as many as possible, but was doing 55kg for 5 reps etc.

Right, bedtime for a bit before crossfit oookay!

[teamfatboy]

Nice post- that breakdown of the oly lifts helped me make sense of it all.

[icecream]

Oh that's exactly what I looked like, honest :nod:

Only fell over once :pfft:

[teamfatboy]

I hear ya - I've watched the Oly lifters at Powerhouse, honestly marvel at their ability.

Will be interesting to watch the BadAs III Crossfitters lifting comp this weekend, see how folks handle the Ground to Overhead...

[icecream]

My friend that goes there said she did something vaguely resembling a clean tonight, so I would say there will be a few interesting lifters

Aaaand my friend that I went to netfit with tonight is heading down to compete, manukau represent 8)

[icecream]

Brr cold this morning, was scraping ice off my windscreen at 4.45 like a real tough bitch.

Had to get our max for double unders this morning, I managed 31 consecutive. My trainer did 151, just casual like.

Then 'six shooter'

3 rounds for time:

6 squat cleans (30kg)

6 pushups

6 KB swings (20kg)

6 thrusters (30kg)

6 pullups (kipped unassisted)

6 burpees

12mins something

Focused on being a bit more technical with the squat cleans, felt good man.

Still sore up the top from Mondays swings, but swings felt ok today. Probably could have done 24kgs which was rx for women.

\:D/

[Android]

It is inspiring to read your journal as always icecream, and I didn't even know that 4:45am was a valid time on my clock, but I checked...it is :pfft:

comical too, good work on your snatch LOL

[icecream]

Back atcha Android, the amount of tin you are throwing around the gym is :shock: haha.

I like to bring the smiles, especially at 5am when everyone's grumpy. Snatch jokes are perfect frown breakers. \:D/

[teamfatboy]

Jeepers - how much 'body english' can you get away with on those KB swings ??

I did some while waiting to spot a mate's bench last night, doing them like a front raise, body nice and still, arms up to parallel with the ground, and 24kg wasn't comfortable.. what on earth was RX for men ?

Oh, ignore me, googled it :doh:

[icecream]

Yeah you want to be thrusting those hips buddy :wink: the momentum means less on the arms. Rx was 32 for guys.. Still fookin hard as we were doing "American" swings which go above the head.

[teamfatboy]

Aaaand my friend that I went to netfit with tonight is heading down to compete, manukau represent 8)

Your mate did Manukau proud - huge squat, awesome bench, only missed her last lift by a little bit after an awesome squat-stance to start.

I recognised her name from back in the day... nice to finally put a face to it

[icecream]

Yeah she rocked it

New PB's on every lift I think?

She made a vid of her lifts, I have put them on the crossfit manukau facebook page if anyone wants to check it out, and like us while you're at it, sweeeeeet.

Finally got my bend and flex on again today, after quite a number of days off due to being away.

5 sets of 3 Power Cleans - touch and go, not individual reps: 35, 37.5, 40, 40, 42.5.

Then leave 80% of that 3rm on the bar (I left 35).

Every minute on the minute (for 15mins) perform 2 Power Cleans, then hit as many double unders as you can until the next minute.

My total was 355 for double unders. \:D/

Lay in a pool of sweat after, felt like I had gone swimming, it was THAT good. Quite happy that my son is home sick today, no work

[Big john]

man, looked like tanz rocked it down in wellys!, mean!

[icecream]

Hoping I worked off my fish n chips this morning :clap:

I'll work on the chocolate bars some other day :?

Deadlift:

Umm wendler cycle 2 week 2, or 3, no 2, whatever.

5x3 55

5x3 60

5x8 65 could have done more but gassed myself by answering a question while doing my set. Durrrr. Might redo this on my own.

10KB Snatches right arm, hold the 10th rep above your head, locked out, and walk as far as you can.

10KB Snatches left arm, same story.

3 rounds, 45s rest in between each round. Record weight and distance.

16kg bell, 300m.

Post WOD:

Dragged my mate and one of my trainers out for a 2.4k run. This should guarantee a running workout tomorrow which will piss my friend off nicely, and I'll be sound asleep \:D/

[icecream]

New log title, coz I have a new goal.

To get rid of all this fucking fat that has accumulated around my ass, thighs, and stomach. MY GOD.

My goal this year was yeah yeah f*ck yeah beastmode yeah, and since feb I've done nothing but whine and complain, basically given up too. So I need to start incorporating workouts I know I will enjoy, along with the SUCKFEST that is crossfit :pfft: I only say suckfest because I suck at it.

Moving along:

Birthday Beastmode (to celebrate a member turning 30 today)

30 burpee/pullup/toes to bar (3 ex equals one rep)

30 double kettlebell jerks can't remember guys weight but ours was 16kg

30 box jumps (30/24in)

30 double unders

30 ab mat situps

I plodded it through it.

Did all the pullup burpee things as prescribed, only thing I didnt do prescribed was the jerks, did 12.

The situps I was just like "f*ck this shit" and kinda went up.....then doooooown.....then oh best I go up again.

Got to work and have been pissed at myself ever since.

I'm also craving body pump and attack, cure me? Like, I'm ready to walk into les mills and yell SIGN ME UP AGAIN!

[Viking Power]

good training ice cream, and solid techinque on the squat photo from that angle very little shin movement = perfect 8)

keep up the good work.

[steak]

Good strength comes with good health...keep up the solid training 8)

[teamfatboy]

I'm also craving body pump and attack, cure me? Like, I'm ready to walk into les mills and yell SIGN ME UP AGAIN!

Noooooooooooooooooo - don't go there.

That's the way it is with CrossFit, some days you eat the bear, some days the bear eats you.

In the meantime, a structured powerlifting programme might help - takes the 'meh' out of it, when Boris Sheiko tells you what to lift. On a programme like that, in four-week blocks, you can get gains you can see. You won't get bigger or bulkier - but every lift burns calories, and the satisfaction from a 10% increase in a lift over a month - priceless.

[icecream]

Thanks guys :grin: can you come pep talk me through a workout haha.

I'll keep on trucking. Have changed gyms though, although netfit is a good facility it just wasn't motivating me as its pretty empty and quiet whenim there. I like noise 8)

This morning we worked on goal progressions. My goals at crossfit are to snatch 30kg with good form, and hold a handstand with no assistance for 10 seconds. Just to be random we are setting new goals each time we hit a goal, and the timeframe is generally a month on each goal.

Anyway I did full snatches at 20kg and then fell over :pfft: i have gone higher before but without doing the whole squat she bang, it's the squat that lands me on my arse.

Then we had a short workout:

1min of HSPU or double unders or single skips

2min of wall balls

2min American swings

1min burpees

Record total reps = 121

Wall balls are my enemy because I'm short, and our coach makes us hit the 10ft target.

Post wod I decided to do an 800m run and everyone joined me :clap:

[icecream]

Oh and I had a sample of ON amino energy, so took it before crossfit. Wtf, dry mouth :? Gross.

I am considering a pre workout though, 5am is pretty cray.

[icecream]

Strongspo

[Big john]

always mire a lady with Mcmassive quads 8)