Log your lifts woman

[Ninja]

Sounds Intense!

So did you manage to finish it all?

Wtf 300 squats = deadlegs

[icecream]

Yep it took me just under an hour.

My legs actually feel fine because it was just what we call 'air squats' with no weights.

My upper body is the weakest link though :? So sore today. I was passed out on the couch just before the game started, so wrecked :pfft:

[icecream]

Almost snoozed the alarm this morning, couldn't straighten my arms properly and I still feel like I'm walking around with 36474748373kg of muscle stacked on my back and arms.

But I told myself to harden up and went in anyway.

No strength today boo.

Wod:

32/24 KB or 24/16 (16 for me thanks)

30s k/b snatch right arm

30s rest

30s kb snatch left arm

30s rest

30s supine ring rows

30s rest

30s kb thrusters (alt arms)

30s rest

4 rounds

Record reps.

164.

Just what my upper body needed :?

I'm craving lunges and box jumps.

But it was good anyway, conditioning for the yay.

[teamfatboy]

So sore today. I was passed out on the couch just before the game started, so wrecked :pfft:

Almost snoozed the alarm this morning, couldn't straighten my arms properly and I still feel like I'm walking around with 36474748373kg of muscle stacked on my back and arms.

But I told myself to harden up and went in anyway.

No strength today boo.

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

But quite a monster workout for all that... picked up a 30 kg db and decided I didn't need to go thru the whole routine to realise I'd have had to scale.... :roll:

KUTGW :clap:

[icecream]

Oh I meant no strength as in, no wendler

I was surprisingly fine with 16kg KB, I used to do 12 for snatching and thrusters. Once I warmed up, the soreness went away for a bit

Did you do the workout?

[teamfatboy]

Haven't done it yet...but the lure of the not-quite-so-dark-side is strong :?

[icecream]

:pfft: \:D/ DO IT!

Oly Club tonight. Clean and Jerk night.

Mostly technique, then 10 sets of 5 reps at a lighter weight than last week. I got up to 35 but my shoulders are screwed from murph :shock: however, I was told I had the best clean in the room 8)

I could really feel it falling into place tonight too, BANG went my hips, SHRUG went my shoulders, BOOM went my feet, and FLIP hi elbows, how u doin.

I wish we had something like Catalyst Athletics in Auckland so I could just do weightlifting every time I trained.

Feeling a bit banged up this week, massive bruise on the forearm from my kb snatches, I was flipping the KB to avoid ripping the blisters on my palm from gripping the pullup bar wrong (I don't put my thumb over because I'm a penis brain) :pfft: smacked myself with the bar a few times tonight fml. Please let tomorrow be box jumps and 40 kg deadlifts or something.. My boss is starting to think I'm a victim of violence :shock:

[Ninja]

Bruises are nearly battle scars! But they go away haha

Man i miss doing oly lifting. Im going to come along to one of these oly club nights one day just for a bit of fun

[icecream]

Yeah so much fun :grin:

Prayers were NOT answered this morning.

Skill: Handstand Pushups/kipping/double unders - work on what you want. I did a bit of all 3. HSPU I can now kip on one mat, but coach prefers to work on strict. I can do strict with two abmats under me so yay

Kipping I'm working on changing my grip for less/no hand ripping.

Double unders I haven't done in ages and it showed :pfft:

Then the wod :?

7 rounds for time:

7 American swings 32/24 (20)

7 strict pullups (red band)

7 push jerk 60/40 (30)

30 was too easy but I felt like doing it fast, plus I jerked last night so didn't want to over do it. Pullups were hard as I usually use a red band for strength work.. Swings were easyish, probably should have done 24 but no one saw that I had a 20, so I kept it 8)

16 mins something.

Have booked for tomorrow in the hopes of doing something to waste my legs. :pray:

[icecream]

Strength: ring dips 5x5

Started with a red band, too easy, but doing them with my body weight, well something just isn't working there.. Think it's my core. So I have moved onto standing on my tippy toes. One day :roll:

Wod:

Tabata squats..

Oh but in the rest period you must remain in the squat position.. And your final score is the round you score lowest in.

So of course we all motored off in the beginning, by round 8 I had knocked 8 reps off my final score Final result was 10 reps.

Then we did the alternating planks thing for 8 mins, burpee penalty to the first person who drops, so yeah, yours truly has 30 burpees to complete..

I just don't do planks very well, kills my shoulders :?

Bit grumpy today :evil:

[icecream]

5:30pm: snatchtastic! Almost kept driving home, but had a sugar free v (yolo), and slammed some concrete pills back.

Complete 5 sets of 3 reps

Drop Snatch I did 15 then 20 kg

Power Snatch I did 25 then 30kg

Snatch Pull 35 then 45kg

^^ still noob learning, but again, feeling HEAPS more confident about my technique. Didn't even fall over tonight!

8pm: 30 burpees, penalty from this morning for being a soft cock. Focused on keeping my feet together like Mr Paoli showed me in his video. He's so dreamy. Www.gymnasticswod.com if anyone's keen on learning cool shit, he often teams up with KStar from mobility wod (I believe they coach together), so you know he knows his shit.

Now I shall shower. Then I will sleep. And tomorrow I will actively rest.

[teamfatboy]

Nice work, chica :clap:

Even watching the demos on youtube looks like hard work, but....

Damn you, that WoD looks like fun too... dunno anywhere with bumper plates outside of this place - and my heart belongs to powerlifting :nod: :pfft:

[icecream]

To all my fans, I apologise because I forgot to update you all with my WORKOUT on Saturday. I hope you can forgive me during this terrible time exohexoh.

5 rounds for time:

55 double unders

25 knees to elbows

25m OH walk 60/40kg

30mins as Rx

I lost heaps of time on my second or third round of double unders.. Was playing 'see how many body parts you can whip with the rope' instead :?

The OH walk was interesting, had to clean and jerk it up then walk.. Turning around was the hardest part.

I baked and cooked pretty much all weekend after that. Made a new blog for it too, you can view the food porn www.applesicecream.blogspot.com :grin:

This morning:

Wendler/Deadlift

5@60

5@65

7@75kg

My grip slipped so there went my reps. Still, puts me close to 1rm and I have to remember I used to finish my deads with 60/65

A light wod today:

1 min pushups/ American swings 24/16kg

1 min rest

1 min ab mat situps/burpees

1min rest

1min hollow rocks/squats

1min rest

1min mountain jumpers/jumping squats

1min rest

1min goblet squats/pushups

You had to have equal reps or your round wouldn't count towards your final score. So I would do 10 of each, then add another 2 or 3 on the last exercise, then round up the first exercise to match the last one etc. 150 was my total.

Have umm... Had my first crossfit injury. I mountain jumped onto my little finger and tried to stand up at the same time. It is very bruised, possibly a bit sprained. I know, I'm devastated. This will really impact on all my hard work.

Add sarcasm tags onto my last paragraph, NOT SRS. but it still fucking HURTS.

:evil:

[teamfatboy]

To all my fans, I apologise because I forgot to update you all with my WORKOUT on Saturday. I hope you can forgive me during this terrible time exohexoh.

Nope, not good enough :smackbottom:

Have umm... Had my first crossfit injury. I mountain jumped onto my little finger and tried to stand up at the same time. It is very bruised, possibly a bit sprained. I know, I'm devastated. This will really impact on all my hard work.

Add sarcasm tags onto my last paragraph, NOT SRS. but it still fucking HURTS.

:evil:

Oh gee, did the nasty workout give you a owie den....

Was gonna make remarks about the unco..but then had mental pics of my KB snatches last week and decided to STFU.

Not a fan of those workouts with hollow rocks n stuff, have to say. But nice work on the deads... that's a good gain :salute:

[icecream]

How come?

Reason I'm not: hollow rocks are more of a skill exercise than a 'do fast but maintain correct position' exercise. So if I was going to program them, I would do it as part of a skills session. Like when I work on HSPU.

I don't understand why they are being programmed so much though. 3 Monday's out of about 5? I can't even remember the last time I did box jumps in a wod..

Anyway Im so looking forward to moving into the new gym. Will program a strength cycle for myself and do a couple of met cons..like before except I'll only have to pay for one membership!

[teamfatboy]

Not a fan of those workouts with hollow rocks n stuff, have to say.

How come?

Reason I'm not: hollow rocks are more of a skill exercise than a 'do fast but maintain correct position' exercise. So if I was going to program them, I would do it as part of a skills session. Like when I work on HSPU.

Two reasons - first, when you understand how the muscles are supposed to be activated, hollow rocks are freakin' hard; and two, I guess I "have more fun" in strength workouts, or combat workouts.

The post from Arden Cogar, #3 in this thread kinda sums it up for me.... but the scary thing is that I even FOUND that thread...

Anyhow, apologies for the threadjack - and have fun at the new gym

[icecream]

I will :grin: 24 days to go.

Last nights Oly Club was cancelled, so we did the WOD:

2 (heavy) power cleans

10 double unders

Every minute on the minute for 15 mins.

I used 45kgs.

This morning:

Weighted pullups, I just mucked around really. 5x3

800m run

30 wall balls 10ft target Rx

20 med ball burpees (just jumping over the ball)

400m med ball carry

30 overhead lunges (20/10kg)

20 bumper burpees (jumping on the plate and back)

400m bumper carry

800m run

23.32

I actually spent the whole workout chasing our 'runner'. Caught up with her on the lunges, chased her again on the bumper carry, overtook, then she smashed me on the last run :pfft: it was fun! I usually come in 5 mins behind her, today it was 20 seconds.

2 sleeps til Melbourne!

[crazyfacials]

tell whoever sent that email to the fletcher staff to go easy On Wednesday!

[icecream]

Ooh tell me more?

[crazyfacials]

Fred put something on our noticeboard and I replied to it, would be cool to check it out, but remember I only have one shoulder.... so chances are I might be doing the female weights lol

[icecream]

So I have been knuckling down.

Started evening classes last night instead of 5am. Ripped shit UP. Had energy, felt alive! Didn't let anything distract me. Even went as far as keeping my eyes shut on ab mat situps, so I could rip through them fast and catch up after shitty wall balls.

The not working out early am means I'm less likely to buy the dairy out of chocolate too \:D/

Passed my crossfit cert yay.

Am being threatened with being put into the Rx division of a team comp at the mount after we had a girl pull out. Hopefully it won't happen, but at any rate, I now have something to train for - even if it's just lining my stomach for the epic after party.

[Ninja]

Passed my crossfit cert yay.

:clap:

[icecream]

Interesting song

Back to logging before I get too lazy.

Clean practice last night, chased up with a 5 min AMRAP of a snatch and clean ladder:

1 KB snatch 16/24kg R

1 KB snatch 16/24 L

1 clean 60/40kg

Then 2 of each, 3 of each etc etc in 5 mins. Did 5 rounds plus 13 extra reps.

Despite the short duration, I was screwed after :pfft: it was the squat part that was hard. F u!

Starting a new diet. Its called the "Think like a fucking man and just do it" diet. I made it up.

Basically you take a concrete pill every day and try not to binge on chocolate and lollies

[icecream]

Fkn snatch and cleans all over the show this week.

Wendler tonight, completely forgot we even do this so I didn't take my notes. Jumped in on a friends deadlifts, she was doing a deload haha.. Her deload is a weeeee bit higher than mine 8)

5x50

5x60

5x70

Did them all with a normal grip instead of mixed, new aim for the deads game.

Wod:

50 double unders

10 reps power snatch 40/30

10 reps clapping pushups

Then 9,8,7 etc down to 1 of each

50 double unders.

16:38

Did it Rx'd but probably the ugliest wod I have ever done. Snatches I did in singles, reset, go again.

Clapping pushups were more like clapping LOLS FACE SMASH almost. Srs :?

But I did it.

And so now I will sleep and do it all again tomorrow, because I'm mental.

[Ninja]

Howd you find your forearms did with a normal grip on the deads?