Log your lifts woman

[teamfatboy]

Minute, schminute... hell, did you check the winds/ temps/ diet... that's a 4% variation, probably not statistically significant :nod: :grin:

Just take the complement on form and run

[icecream]

I put it down to not enough sleep

Went to the gym this morning, mucked around on the new pullup bars there but they're fat as, hello no grip :?

Then did a little triplet, not for time:

10 hang cleans 30kg

10 push jerks 30kg

20 bench jumps

4 rounds

Going to try do small workouts like these every other day.

[icecream]

Worked on pullups this morning, arrrgrgh I'm so close to that dead hang! I can almost lick the bar. In a gym I'd say that would be a rep :pfft:

Ew imagine licking the bar :?

Wod:

Max HSPU

15 hollow rocks

7 rounds

You could sub the HSPU for handstand holds, but I want to practice the push, so I put two ab mats under my head and got in a decent 21 handstand 'dips' haha.

Hollow rocks can gtfo, I prefer the name spastic dolphins tbh.

[teamfatboy]

hollow rocks ? I'm sure there's a reason for these, just not sure it's a valid one :roll:

[icecream]

I feel the same, especially since crossfit kinda takes pride in not doing retarded ab exercises. Would rather have done max HSPU with max plank hold.

:-s

[icecream]

Well they might look retarded but 2 days later the abs hurt to touch :pfft:

Last night we had our first oly lifting clinic, just mucked around practicing cleans, and jerks, using light weights.

A few hours later I was back in watching coach man write up the wod, yelled at him when I saw it said "Karen".

Karen is my most hated workout (tfb you'll love this)

150 wall balls for time, Rx is the 10ft target.

First time I did this I used the 8ft target and did 11 something.

Second time was part of the games wods and I don't think I even finished, used a 9ft target.

Today I had no option, Rx or bust. 15 minutes something. Curled up in a heap afterwards and have been shit faced all day.

f*ck wall balls!

[teamfatboy]

All I can say is your abs must have done some wicked stuff in a previous life for the CrossFit gods to punish them like that!

150 wall-balls :shock:

[icecream]

Holy frickin rocks in my arse batman!

"Crouching Tiger" (yesterday)

50 air squats

25 pushups

50 PISTOLS (motherrrrrrfuuuuuu)

25 fingertip pushups.. :?

50 side lunges

25 knuckle pushups

50 walking lunges

25 diamond pushups

Woke up this morning to my butt on fire :pfft: hey at least I know there are actually muscles in there.

Last night was Snatch practice/technique.

I SUCK at snatch. I'll snatch with a dowel until the cows come home, but give me a weighted bar and it's Power Snatch because I'm too scared of falling over (i need proper shoes).

But it was fun

[icecream]

A nice 3 day break and back into it. Saturday I couldn't crossfit because I was judging at a comp.. Which was MEAN.

Back into Wendler as of this week, I need the shoulder press so I'm giving it another whirl.

Squat

Warmups etc then

5x50

5x55

5x65 - forgot to go extra reps again, dumbass! Stoked with this anyway as I remember complaining about 3 months ago that 55 felt soooo hard.

The WOD we did today was the final wod for the prescribed competitors at the comp on sat:

Pullups

Box jump OVERS

Clean and jerk (60/40)

Do 2 of each, then 4 of each, then 6 of each etc etc until the 10 minute time cap is up, record reps: mine were 81 as prescribed. Weehuu!

Box jumps were definitely the easiest for me. Pullups felt a lot easier than they ever have. The clean and jerks were the hardest as 40 is a recent step up for me. Grunty mcgrunterson.

Worked out at night too, not gonna lie I felt SO much more machine like with food in my body. Wish I could night time it every time.

[icecream]

Felt like fucking CRAP yesterday, aches, cold sweats, seemed to have a bit of a stomach bug :shock: But took some Ibuprofen and soldiered on. Worked on clean and jerks last night, apparently mine is vurrry good, and I also heard 'NICE RACK', I'll never get sick of weightlifting jokes (I probably will). Anyway the coach was actually serious, my rack was lovely. It was just me being immature with my 'aww shucks he said my rack was nice'.

Practiced some hand stand pushups after - I can now kip one using ONE ab mat \:D/ I was doing two mats last week (so more like handstand dips lol)

ANYWAY. Stomach issues continued last night, then woken up at 3.30 to 'Mummy I want water', couldn't get back to sleep, figured I may as well work out. Crazy? Yes. Dumb? Probably, but I felt ok.

'Tabata Something Else'

Perform 8 intervals of 20sec work 10 sec rest of the following:

Pullups (21)

Pushups (63) - i do these from the floor..an actual Push-Up. So my thighs touch but I'm working on it.

Sit ups (67, using an ab mat)

Squats (122)

273 reps rx

I had to do the pullups last, as my group started with pushups.. It takes me 20 seconds just to rep out two :pfft:

[icecream]

And because I'm home sick I thought I'd do a comparison pic.

So since the left side was taken:

Squat has gone from 60 to 75 (probably higher now)

Deadlift has gone from 65 to 95

Bench has gone from the bar \:D/ to 40kg

Power clean was 25 if I didn't have doms, now it is probably 45/50? will test soon.

I'm 8kgs heavier on the scales 8)

My mirror needs a clean.

Not an amazing 'transformation' or anything, but despite my constant whinging about weight gain, I think my body looks better now. Plus, I think you can almost see abs.. I just ate a bag of potato chips, slight bloat :pfft:

JUST SAY NO TO ANNO.

[Ninja]

Nice- can definitley see some shoulder and arm development and abs have better definition!

[AZIDE]

.

[icecream]

Definitely has, was looking in the mirror at the gym while trying not to die today and when I'm mid workout its like :wink: :dancing: wish it would stay like that.

Did two workouts today because the first one was not err..long enough.

Weighted pullups for strength, i just focused on getting a pullup.

The the wod:

4 rounds for time

12 thrusters

10 hollow rocks (yes again, someone's taking the piss surely)

Took me 6 minutes AND I was fucking around on the hollow rocks because I was just like fuuuuuuuuuuuck this, SERIOUSLY. Give me deadlifts.

Finished work early, went to fitness plus and did

10 jumping pullups

10 jumping bar muscle ups

10 burpees

10 rounds

Got to round 6, shaking, sweating like a pig, and my told work mate says 'sweet now add in 10 planky reverse curl things', I did, so 40 of them too.

So dead now \:D/

[teamfatboy]

Did two workouts today because the first one was not err..long enough.

So dead now \:D/

Can't be dead, still talking :grin:

Let me introduce you to the well-known theory of "Cause and Effect"...

But seriously, what happened to the 5/3/1 or was I asleep and missed something ?

[icecream]

I was going to do it today.

I have given my gym membership to mum, so now I just do wendler and whatever strength is programmed at the box. BUT, it was only programmed once last week, so I'll make it up on weekends at my old work.

One of those damn people who wants to work on ALL THE GOALS :pfft:

I'm really looking forward to moving our cf gym, as we will have lifting platforms and cages for people to work on strength stuff whenever we are open. SO excited. I'll lead a lift big eat big army.

[icecream]

Oly Club tonight!

Max front squat = 60kg

Clean and Jerk:

4@50% of Bw

3@60

2@70

1@80

X2

I did 2 at 45kg which is 70%, and also the highest I have cleaned AND jerked (we have done push jerks for 5rm before).

By the time I got to 80% my arms were crapping out already, plus there's fkn rocks lodged in my calves and they're stiff as fuuuu. That was 50kg.

Second time around I just stuck with 60% and focused on jerkin'.

Stoked about the front squat! Golly you do really feel like you're pushing out your insides though.

[teamfatboy]

Thaaaaaaaaaaaaaaaaaat's better :nod:

Nice front squats... seldom see folks doing them unless they're powerlifters or CrossFit'ers, but there was a woman at my gym knocking out sets of 10x 30kg, superb form - but only half your weight so take a bow :notworthy:

[icecream]

Yeah I only started doing them when I started crossfit :nod:

I usually use about 30kg for higher reps too.. Kills me after a few!

Just wait til you see my snatch! :dancing:

(srs) I fall over using a dowel. :oops:

[Ninja]

Just wait til you see my snatch! :dancing:

Hahahaha :clap:

Nice C & J though. Mean power to weight ratio

[icecream]

Thanks Ninja I'm looking forward to the day I c+j my body weight yay!

Back in this morning, stupid tight as rocks calves too, that will teach me for overdoing it on Monday. Saw the workout and thought ohhhh legs please don't snap. (I have overdone it before and ended up straining my right calf pretty bad oops)

Started with Wendler, I did a 1rm for shoulder press because I haven't done it in ages. 27.5 :? WEAKEST area evaaaah. I did 30 but had a small dip/hip drive so trainer man was like NAH.

Wod:

10 pushups

75m shuttle sprint thing

Walk around building

Repeat 5 times.

Not for time, just a focus on explosiveness etc.

Last walk, couldn't breathe, was mean, needs moar sprints etc.

Did more hanging upside down on the pullup bars after, then more hanging upside down on the rings, then jokingly tried a muscle up and actually got halfway and trainer man was like holy shit! So I'll keep practicing that. Ring dips ring dips ring dips.

[icecream]

Oly Club tonight, it was all snatch technique. I only fell over once = new PB.

I'm just SO unsure of my technique even though I have been told it is good and the bar is staying close etc. I put too much thought into it - that's usually when I fall over :pfft:

[teamfatboy]

I watched the Olympic lifters, even the best fall on their ass sometimes

Even my o'head press bites big-time - but it WILL get better :pray:

[icecream]

Practice practice practice :nod:

[icecream]

Well I have been waiting for this workout to appear for 10 months (they last did it before I joined up). And funnily enough I was at home last night placing bets with myself that there would be 100 pullups in the workout this morning. So without further ado:

"MURPH"

1.6k run

100 pullups

200 pushups

300 squats

1.6k run

57 something minutes for me as prescribed.

I partitioned my shit into what we called 20 rounds of Cindy. Cindy is an AMRAP of 5 pullups, 10 pushups and 15 squats for 20mins. So I did that for 20 rounds..got to 10 rounds and wanted to sit in a corner crying quietly. Instead I yelled 'I WANT TO FUCKING PUKE ON EVERYONE" as I was standing on my box trying to get my grip right for pullups. Should have taped

The last run was more of a shuffle, walked a few times, stopped and tried not to hurl once, then gathered steam and blatted my way to the end, fell on a mat and lay down for awhile.

And that was Murph.

\:D/ ?? :?