Log your lifts woman

[Big john]

Deadlift now on 115kg, back squat 85kg, strict OH press 35kg, Clean 60kg. Yays.

some solid tin been shifted, esp the deadlift...whats yr current bw?

[icecream]

Hovers between 60-62kg.. Deadlift goal is currently 120

Didn't do any conditioning today because I have to teach spin and pump tonight :?

Decided to do some bench work because I suck at it, and we barely touch bench press at CF.

1x5 @ 25

1x5 @ 35

1x5 @ 40

Then tested current 1rm of 45 which went up easy. So I tried 50 and failed, then got 47.5, then failed 50 again :pfft: :gunfire: it's all in my head I swear.

Max effort Pullups (strict) 6,6,6 :twisted:

Assisted ring dips 5x4 then 2 reps unassisted.

Think I will call tomorrow a rest day before open workout 13.2 \:D/

[teamfatboy]

So I have committed to entering a team comp in the Rx division (that's the hard outs for all you non crossfitters). It's in April and I have a small list of skills I need/want to achieve before then. They are:

Bar muscle up - I'm up there, but not throwing myself into the last phase.

HSPU from the ground - sometimes it's there, sometimes not.

swim 100m 'comfortably'.

Snatch (full) at least 30kgs without falling over. - had a session with Richie Patterson in the weekend and have drills to work on!

But back to logging shall we:

Back Squat is now sitting on 85kg for 1RM yay \:D/

Woo hoo - nice work I'm told Richie's great for coaching, some of his trainees are strong!

Am entering the MaD crossfit women's weightlifting comp (see you there TFB), so will be working on strength stuff even more than usual.

Crossfit football programming rocks my long socks, Deadlift now on 115kg, back squat 85kg, strict OH press 35kg, Clean 60kg. Yays.

I think that's me updated, back to your scheduled logging thanks icecream.

I'll be in the audience, or loading weights, or whatever... went to cheer Josi on last year, it was awesome, great to see women in strength sports having fun.

I'm off now to go work on my deadlift - 2x bw still eludes me by a pie or two :shifty:

Carry on :salute:

[icecream]

Should be registering for Bad Ass from the 29th woop woop! What was it last year, Squat, bench, ground to overhead? or DL?

Did 13.2 today - a test of aerobic capacity, of which I have f*ck all of.

First two rounds were amazing. Then I forgot to breathe somewhere and almost lost my guts \:D/ I'm not sure if that was the wods fault or the recovering from a stomach bug :pfft:

Anyway:

10min AMRAP

5 shoulder to overhead 52/35kg

10 DL 52/35kg

15 box jumps

211 reps

Have to admit I laughed at the deadlifts, but them and box jumps, and going as fast as you can = mad shakes.

brrr

[teamfatboy]

211 :shock:

I was going to give it a lash in the gym at work, but life got in the way... I was sure I'd struggle with the shoulder to overhead after the first few rounds, deads'd be a walk in the park but pacing would kill me, I'd be outta gas by half-time

Last year's BadAs was indeed squat/ bench/ ground to overhead... Tanz or Josi could confirm that.

[icecream]

I thought deads would be easy too, but the box jumps took care of that. :? Did them all unbroken though, phew.

[Abbey]

Icecream! Thanks for the comment on my journal. To be honest i dont know how to teach you. Ask Monarchking. He is my partner/coach. I guess it felt really normal and simple for me. You just have to have the right program for yourself. I strongly reccommend 5x5 to everyone. Man!!!!! Your squat will go up like there is no tomorrow. Such an easy program. You probably know it...? Anyway i know some people dont like the squats but i found 5x5 really enjoyable You just have to own it and not be affraid to put on weight. One thing that has always helped me is keeping my body really tight whie im doing them and one thing my partner always says... "explosive!!!" reallly helps!!!!! When you are coming back up from your squat, where you can, push up and fast and explosively where you can. The bar might jump on your back if your really explosive. I dont think that is anything to worry about, just make it explosive!! And i guess thats all i have to say, i dont really know much lol

[icecream]

I think my issue is more that I have been OD'ing on conditioning

We do a lot of 5x5 style strength stuff at CF.

After this mornings workout I decided I'm cutting my crossfit stuff down to a couple of sessions a week, with more of a focus on strength though! Will probably go back to 5/3/1 for a bit

Anyway this morning:

4 rounds

400m run

20 KB Snatches 24/16kg

10 pullups

15:38Rx

Was an ok wod.. Stayed up too late the night before talking food :pfft: woke up too early.. So runs felt sluggish. Everything else was sweet though.

Time to plan Operation 'Bro, she squats' now though 8)

[Ninja]

Time to plan Operation 'Bro, she squats' now though 8)

Yuusssssss

You ever go back to netfit to work out?

Nice job on the chins come along way

[icecream]

Nah we moved into a massive warehouse at CF, so we can run classes plus do strength work if we aren't doing a class

I'm stoked with pullups eh, goal is 10 8) kipping them in eazybreezy now.

[icecream]

Moanday:

Bench

1x5@25

2x4@30

2x3@32.5

5x3@35

Squat

1x5@42.5

2x5@50

5x5@60

Bench

1x5@25

1x5@30

4x4@32.5

Had to gap it then, so assistance not done today.

Checked my log from the last time I did this workout, happy to see everything has gone up (would have punched a wall if it was minimal).

Spin tonight :?

[icecream]

Well this week has been out of routine :shock: but oh well.

First week stepping down from 54647282 conditioning wods, so I did Monday, then weds was supposed to be deads. Ended up getting my bench fixed up by Big John instead :grin: 50kg 1RM :grin: and a slight brushing of my top on 52.5kg... I demanded it be mine but I'll work on it :pfft:

Was going to do deadlifts after but Stomach was crying for food.

Taught Pump last night.

Tomorrow I'll attempt this dumb 13.3, likely to cry getting no repped wall balls. :grin:

[icecream]

Friday:

13.3, 150 wall balls, 90 double unders, 30 muscle ups, 12 min AMRAP.

Score: 240 reps with a minute to spare where I could have attempted a muscle up but nah.

Saturday: sore quads edition

"Fight Gone Go F*** Yourself"

This is a crossfit football version of fight gone bad.one minute on each station, 3 rounds of the following:

Back Squat 100/70kg

DB rows 20/15kg

Box jumps 24/20

DB Push Press 20/15kg

Russian Swings 32/24kg

1 min rest

Total reps: 275Rx

I used the back squat station as a chance to finally get in my 3x5 squats I missed last week.

Monday:

Back Squat 3x5 60,70, 75(x3)

Strict Press 3x5 25, 30, 30

1 round:

20 American Swings 32/24kg

30 toes to bar

400m run

5:09Rx

[icecream]

Follow on from Monday: Coached in the arvo, got another bar muscle up between classes (weehuuu finally)

And then another one this morning. Yay.

Tuesday:

Floor Press 3x5

First time doing this and went to 35kgs I think.

EMOM for 12 minutes:

2x Hang then touch and go Power Cleans. max reps strict chin ups for the remainder of the minute.

I threw 50kgs on, and spent most of the 12 minutes just doing 2-3 chin ups per min. Total score was 34.

Went back a few hours later to open gym for a friend, and did some clean practice, more bar muscle up practice, HSPU practice aaaaaaand I think that's it.

Got a weightlifting comp June 1st, crossfit comp April 20th, and have just signed on for Mount Games again, this time Rx. Shit is getting serious