Log your lifts woman

[icecream]

Ok I think?

In saying that my right forearm has been tight as a motherfucker all day. BUT I was going to blame the clapping pushups for that.

But never mind that right arm, smashed myself this morning. Pretty sure I burnt 645473725464 calories. Trying really hard not to order 10 pizzas to smash back.

The wod was named after one of our gym mates who is doing the navy dive course at the moment. She will be the 4th female in the history of nz to pass, if she passes, and she WILL PASS. This is one of her smaller workouts :?

800m run

30 4 count flutter kicks (120)

20 jump jacks (squat with hands touching the ground, and full extension jump)

400m run

10 8 count burpees

5 rounds for time

52:44 \:D/

Amazing eh, body weight only and I am SMASHED. I wanted to quit by round 3. Doing the 400s after those froggy squat jumps was unnnngh. But I did it

[tinytraps]

Hey is that noki? I see her all the time at work doing her pool stuff, she is beast only person Ive seen max out the treadmills and not fail...while holding her fins!

[icecream]

Yes :grin: where do you work?

[tinytraps]

Yes :grin: where do you work?

The mangere rec Ive been checking out the manukau box, looks mean! May have to come down and have a go.

[icecream]

Definitely do :grin: We are moving to a bigger gym at 12 Lambie this weekend. Looking forward to liiiiiifting platforms!

Debated whether to go Monday, went anyway..

Did some Wendler squats, hip flexors fucked from Saturday so the squats were a bit dismal. Think I almost managed 5x65kg for my last set, definitely not my best effort!

Nice short wod:

5 rounds:

3 push jerks (no splits allowed urgh) 70/45

6 pullups

9 pushups

I scaled the jerks to 40, kipped the pullups, and dropped to my knees for pushups :pfft: yeah I was still feeling Saturday pretty bad.

6:43

Meant to go tonight but that damn thing called life has got in the way 8) so I'll book in for 5am tomorrow.

[icecream]

GRRRRRRR. <---- that's me fighting the bear, he ate me today.

We did Crossfit Total, which is your best lift out of 3 attempts for the following:

Back Squat

Strict Press

Deadlift

Current maxes are:

75

30

95

Today my best attempts were:

70

30

85

I am so mad about the Deadlift. I wanted to hit 100 but I couldn't even pick up 90 :? But I also had a low carb high fat day yesterday which i havent donein ages, PLUS I was training fasted because there were no bananas left at home. And I didn't want to make a shake at 4:45am.

Plus the lack of strength training is showing :cry: so happy we are moving the gym this weekend, which meaaaaaaans.... SQUATS, DEADLIFTS, PRESSES, ALL OF THE TIME 5EVA.

[teamfatboy]

Oh, can you feel the MAD in the room - you shoulda made time for that shake... :naughty: but you'll remember next time

When you say 'strict press' I guess you're talking standing bb o'head press, not a push-press, and not bench-press (the only one that counts ? )

[icecream]

I know I know

Yep military press over Ze head. Recently hit 30 after a good technique session at my crossfit cert hoping for 32.5 soon!

I think it's probably military over bench because soooo many exercises in crossfit require the arms over the head. We do bench on strength stuff though :grin:

[tomsammce]

good work young chappy ~

[Abbey]

Hey Icecream! I'm new to this forum and i've been reading your journal. It's a shame there's not many other girls on here but it's awesome to see there are girls out there that like to lift

Looking forward to some more posts

[teamfatboy]

Hey Icecream! I'm new to this forum and i've been reading your journal. It's a shame there's not many other girls on here but it's awesome to see there are girls out there that like to lift

Looking forward to some more posts

Hi Abbey - you need to pop over here and check out Bar-Belle and The Pitty - both very strong :nod:

And apologies to Icecream for the thread-jack

[icecream]

Likewise Abbey! That's why I love my gym, we have a bunch of girls there who measure their progress by the barbell, and we are all high on chalk dust :pfft:

Thank you Tom :wave:

So tonight was the final wod in the current "box" (and it really is a box jeez)

We did a deck of cards workout:

Spades = press ups

Diamonds= v ups

Clubs = mountain jumpers

Hearts = burpees (of course)

Joker = 400m run

Picture cards = 10 reps

So whatever your card said, you did = 2 of clubs is 2 mountain jumpers etc. We did it as a class.

Nice little conditioning wod. I wasn't going to go, but then I decided I wanted to eat a packet of toffee pops tonight, so I went :pfft:

Moving day tomorrow! Went and checked out the new gym tonight, it's MASSIVE and I'm so excited I might wee myself. Will post pics once we have everything set up \:D/ the mats aren't even down yet, I did a handstand onto the concrete and Helloooo black hands ugh. Dirty.

[icecream]

Filling this baby with IRON:

The mats you see in the far corner are from our old gym..that's pretty much how big it was haha.

So todays workout was 'move the gym for time'. We picked up all the equipment and took it about 700m down the road to the new space. At one stage I was rolling a tyre with a tyre sled hanging off the back of me. Fun!

I picture a lot of rope climbing and muscle up progressions in the near future - we didnt have enough space to really use the rope and rings in the other gym, but as you can see they are all ready to go! Still heaps of work to do, putting racks and stuff in place, waiting on the flooring to arrive, and more equipment.

So excited

[tomsammce]

That looks like a really big space in comparison to alot of the other gyms. Nice.

[icecream]

First wod in the new box this morning:

Weighted Pullups

5-5-5-3-3

I used a red band for assistance and got up to 5kg.. Surely that means I should be able to pull myself up by now :-s

Max reps Hang power cleans 60/40kg (not sure on the 60 for guys) for 30s

Rest 30s

Max reps burpees for 30s

Rest 30s

6 rounds, record total reps

I went Rx with 40kgs but fuuuu it was so heavy I didn't manage that many reps, so I smashed myself with burpees to try and make up for it = 70 reps Rx

Back in tomorrow \:D/

[teamfatboy]

Nice work... 40kg power cleans, even from the hang, ain't nothing to be sneezed at :clap:

PS Gravity is always stronger in a new gym, 'til you kick its ass and send it home !

[icecream]

Almost hit snooze, but realised I have not set up snooze for the 4:25 alarm, so that would require re setting the alarm, by that time I'm awake enough to go pee.

Wendler Squats:

Forgot my handy dandy notebook, so took a guess - Also my squat strength has dropped a bit, so I worked with that.

3x50

3x60

7x60

Looking forward to the floor arriving..kinda feel bad when those plates crash onto concrete! Lucky we have our old floor to do the metcons and deadlifts etc on.

WoD:

9 Russian swings 24/16kg ®

6 KB cleans ®

3 KB push jerks ®

Repeat on the left

7min AMRAP

Dropping the KB results in 10 burpees each time you drop.

I did 3 rounds+23 reps Rx (and no dropping phew)

Post WoD I usually muck around doing kipping, toes to bar, skin the cat on the rings, whatever takes my fancy really. This morning after doing bits and pieces, I thought 'lol lets see how close my chin ups are now'.. and busted one out like woaaaah Nelly.

So I grabbed a friend and did another one.. and then got her to video it.. after about 4 takes of holding the phone wrong we finally got a decent shot.

Now I'm going to bang out chin ups like a BOSS, and then I should reach my goal of a strict pull up before Christmas.

\:D/

[Ninja]

Im liking the squat technique!

[icecream]

Get low, get low get low get low

Decided this afternoon that I didn’t feel like doing a met con, but went to crossfit anyway and did some Wendler.

Back Squat (again)

3x45

3x55

10x60

Shoulder Press:

3x20

3x25

7x25

Assistance:

Front Squats 30kg 5 sets 10 reps

Chin ups (ok so not really assistance but I wanted to do them) 6 sets of 2 reps

Then did some muck around sets of kipping pullups and toes to bar.

I’m going to go back to doing strength on the reg.. When my new timetable kicks in, I should be able to make strength my focus, but still be able to do a couple of crossfit wods, plus mini wods here and there as well. Like Rich Froning.. Will channel him with my headband too. :shifty:

[Shutupandsquat]

Looked pretty stoked to get that pull up there bbygirl

[tomsammce]

Wouldn't get lost in the dark would you.

[icecream]

Yeah im pretty sure we could save on power and turn off the lights when I wear my yellow shoes.

Thursday, did a quick workout at home while my son was at his school visit.

50-40-30-20-10 reps of:

Double unders

Assisted pistols

Squat jumps

Last night:

Strength- OHS 1-1-1-1-1 30/35/40/42.5 (Pb)/45x

Met con - 21/15/9 ab mat situps/wall ball 241's/double unders

Wall ball 241's: squat and throw the ball, then squat again while the ball is up in the air

6:08Rx

This morning:

Did a wod to say happy birthday to one of the girls at CF.

800m run

30 kb swings (32/24kg)

30 strict pullups - did these with a blue band

30 kb clean and jerks

30 strict pullups

800m run

16kg KB 21:03mins

Can anyone guess how old she was turning?

Might hit the gym next week and do some 'normal' gym workouts. Do my own programming.. It was nice feeling DOMS in my butt after Thursday.. We just don't do enough weighted leg stuff at crossfit.

I want lunges and squats and deadlifts and shit, like, LOTS. EVERY WEEK. Before my ass gets sponsored by a jelly company.

[Ninja]

Well done on the snatch pb! :clap:

Oh and doms sounds like a lucky guy! :pfft:

[icecream]

Was just an overhead squat ninja, I'm sure I could snatch something similar once I get over the unco feeling of it :nod:

This morning:

1rm split jerk: 50kg. Quite happy with that

75 med ball cleans, every minute do 5 burpees and carry on with the cleans.

Had a 6kg med ball which was so light, but 75 cleans and 35 burpees in 7:56 meant that I was zombie walking after ugh.

Went back tonight and just worked on my max consecutive double unders, which was 52 tonight. Then did some knees to elbows, found I can now string them together without having to kip in between.. Boss.

Back in the morning, toodleloo!

[icecream]

Yesterday:

20min AMRAP

8 hand release chest slap pushups (I did hand release only)

8 chest to bar pullups (I did chin over bar)

8 push press 60/40 (30)

8 kettlebell swings (Rx was 24, I did 20)

Holy scaled wod batman :pfft: my arms were sore BEFORE I started this.

6 rounds+3 reps - yep I finished the round with 10 more seconds so I pumped some more pushups out like a deputy.