Log your lifts woman

[icecream]

Today:

Went to fitness plus with the intentions of doing lighter weights, higher reps, got bored very quickly.

Deadlift:

10x60x2

5x65, grip slipped, I thought 'f*ck it'. The bars are too damn thick there.

Was going to do heavier front squats, instead I did hang cleans and front squats @30kg for 10 repsx3

Jumped on the rower and did 10 intervals 30s:30s rest

Left.

Tonight:

Weighted Pushups 5x3 BW/5kg/10kg/12.5kg/15kg

They were supposed to be chest to ground, mine were more like...boobies could whisper to the ground.. Y'kno.

Then intervals of death :cry:

5 rounds, 90s each round, 1 min rest in between:

200m run, air squats

200m run, ab mat sit ups

200m run, front squats 1/2 or 1/3 of BW

200m run, pushups

200m run, burpees

So whatever time you had left after the run, you did as many reps as you could.. My total reps were 85.. Most of them came from the squats and situps :pfft:

I feel like I could sleep and not wake up at 5:30am. Let's hope I make it to 6!

[icecream]

Oops, almost a week since my last wod. Whatevs.

I went in last night though..

Bench sets etc to 6x35kg

Deadlift sets etc 3x80kg

Got mad that I couldn't lift more than 3x80.

Accessory work I had to make do with getting in while people weren't using the gear, so I did small rope climbs coupled with strict toes to bar and banded ring dips.

The last few days I have been arguing with myself about what I want to focus on - bodybuilding style training with a set programme, or crossfit wods, or a bit of both, or strength, or maybe just f*ck it all and hop back on my bike, and cycle, and run. Because there was no debating when i was cardio queen. While debating I have barely done anything and eaten jaffas and pizza.

:-s

[icecream]

Not much to report, haven't done anything this week until this morning 8)

PR on my power clean at 55kgs, pretty stoked with that as it was 45 a couple o months ago, and 50 felt impossible. I'm going to use this week to see if I can clean the weight properly as I have a comp next weekend, with a clean ladder. We are allowed to power clean then squat, but a normal clean is the bombdiggitybadness.

Also did a team 'Grace' relay, 30 clean and jerks each for time, I did 30kgs in around 3 mins. We are in the scaled division so 30 is our weight. Guys on 50. 16 minute time cap and we did it in 12. Good o

Overandout.

[Abbey]

Good luck for your comp! Let us know how you go

[icecream]

Will do! Our team goal seems to be 'get drunk at the after party', so it will be an interesting weekend. We are already considering shots before a particularly stupid looking workout :pfft:

(that won't actually happen, responsible citizens and all that)

[Abbey]

How do you go about getting into competitions? I haven't done one yet but i really would like to try a 3 lift comp or novice comp but don't really know what i need to do to do that.

[icecream]

Well for crossfit I just hear about it through various gyms facebook pages and enter! Powerlifting you would be best to hit up steak or bar-belle on here?

Comp came and went, we got off to a bad start when my team mate just wasn't locking out on clean and jerks. I ended up having 2 mins to complete 30 clean and jerks, pardon :shock: Finished just after time was called, so it was a DNF! STINK.

Then in another workout we were doing ground to overhead in partners, and my partner was really struggling to get up :pfft: I was yelling at her so hard.. im not so good at team work!

Anyway 5 workouts over 2 days, I'm littered with bruises from all sorts, I had a bar come down on my wrist which is all lumpy, did too many rugby dives to tag partners, huge bruising on my shoulders, and almost peed myself holding a chin up for one minute, ugh!

BUT I did equal my 1RM Power Clean that I got the week before in the Clean ladder so I'm happy with that.

Here's me NOT doing the 1RM, think this was the one before.

And the ridiculous partner ground to overhead - not sure what they were thinking with this one:

You like plates in yo face? No, didn't think so.

Back into it this morning:

Did some Wendler but went lighter as I'm a bit ratshitted from the weekend.

Then:

21-15-9

Wall Balls

American Swings 24/16

Burpees

Every round complete 3 cleans at 2/3 of BW = 40kgs for me

10:51Rx

Went back in at lunch time and worked on cleans again. Then did a little wod:

3 rounds

2 Power Cleans (45kg)

4 HSPU

6 Pullups

8 Toes to bar

20 double unders

New goal for next year = Rx team at the comp I did in the weekend.

[teamfatboy]

Well done - it looked like fun on the tv.

But that ground-to-overhead, wtf was that? Take out your teammate with a 15kg plate to the head?

[icecream]

Pretty much :? As you can see in my pic, I was getting up there slightly before her which meant she was getting nailed by sliding plates.

Bit of a crossfail 8)

This morning we worked on our racks for a bit. Then some 'cardio'.

4 rounds:

Max pushups

400m timed run

Rest 1 minute

Mine went 13/1:49 8/1:49 6/2:00 8/2:05

Stoked my pushups are now chest to ground, no thigh or hip touch! I AM A REAL MAN NOW BABY. Running can gtfo still.

[icecream]

Friday:

Worked on Snatch for 15 minutes, then 1rm C+J 15 mins = 47.5kg

Strength:

Front Squat

2x5@80% 45kg

2x3@85% 50kg

2x2/2x1@90% 55kg

Conditioning:

7 min AMRAP of pullups and 30 double unders = 5+7 reps

Post Wod = Max HSPU = 8

Saturday

30 Burpees

100 double unders 

30 Push jerks (30kg)

100 situps

30 SDHP (30kg)

100 Pushups

36:45Rx I think.

Went chest to ground on all pushups, as that was what we were told was the standard for Rx. Took AGES to get the last rep (ffs), but I eventually got it. Arms are shot.

[icecream]

Been wodding, starting to integrate The Outlaw Way (yous fullas will like it)

http://Www.outlawcoach.wordpress.com

Trying pause squats tomorrow, fun 8)

CBF logging here though so http://www.thatchickistragic.tumblr.com for all your icecream busting her balls needs you like. Choice!

[teamfatboy]

So, pause squats, 3s holds....no worries :roll:

A long time ago, my then-PT had me doing 4-3-1-0s - 4s to get down, 3s in the hole, 1s back up, no rest.... bring your own bucket to that one.

as for the outlaw, wtf.... 5x at 90% 1RM, 30s rests. Sonabitch that'd be brutal... I might give it a go after the BBro

Loved the dry-heaves 'motivation' tho!

[icecream]

Oh my 'BB Gymnastics' won't look like that! I'm still trying to master the snatch :pfft: so wherever there's snatch work, I change it to skill.

Tomorrow I'm doing the double unders and HSPU wod with the back squats - Cept I'll do high bar.

Yah my blog is a bit of a mess of reblogs at the moment :pfft:

[icecream]

So after the Mount games I was like 'right, attitude check bitch, lets quit the whining and start working hard.'

Then after watching the Auckland Games I thought, 'that's me next year'. So I have been leaving all my insides on the floor at Crossfit lately, working hard on technique and strength stuff - flagged the Outlaw as it feels a bit too advanced right now -I mean muscle up wods, hello.

Anyway it has given me motivation to start logging shit here again, as no one really reads my blog, and I love a good wank on about working out.. Just like most of you \:D/

COOL STORY BRO, ON WITH IT.

“Religion”

7 rounds for time and reps of:

Max Back Squats at body weight (or scaled)

7 burpee box jumps (20”)

16:42 and 54 reps at my 60kg body weight. I did from 7-9 reps per round. I was coached through this one and man it makes a difference having someone stand behind you telling you chest up! Knees out! Focus on a spot, push it out push it out! 2 more, ok they were easy, 1 more 1 more. If I had done it by myself I would have given up after 5 reps.

I think I should re test my back squat 1RM soon though.. If I can make it through a wod on 60… Surely it’s now higher than 70.. Plus my front squat is now 65. So yeah.

Next month I am re-testing all my 1rep maxes, to see how close I am to my 2012 goals :nod:

[icecream]

Yesterday:

Weighted pushups 5x3: BW, 5, 10kgx3

Stoked made sure those boobs hit the ground each time.

"Death by kettlebell swing"

First minute, 1 swing, second 2 and so on.

32/24kg or scaled 24/16kg (or whatever)

I used 24kg and finished at round 15. 11 and on was a struggle!

Huge DOMS in my ass and thighs from weds, and now also in my upper body from this. Rest day today

[icecream]

400m burpee broad jumps yesterday. These need no description.

25:30

Went in this morning to take some peeps through a wod, then jumped on the bar to test my Deadlift. I have barely touched them over the last few months so I was happy at the 7.5kg increase..AND finally joining the hundy club with 102.5kg! \:D/ \:D/ \:D/

[Ninja]

Congrats on the hundy

[teamfatboy]

Went in this morning to take some peeps through a wod, then jumped on the bar to test my Deadlift. I have barely touched them over the last few months so I was happy at the 7.5kg increase..AND finally joining the hundy club with 102.5kg! \:D/ \:D/ \:D/

Yahoo - well done you! That's a nice gain right there.... :clap: :clap: :clap: :clap:

[icecream]

Hell yeah \:D/ 105 by new years?

Wod:

"40 for Fred" (our coach had a birthday today)

1x Deadlift/hang high pull/hang squat clean and

1x burpee

40 rounds- choose your weight.

30kg/12:28

Wasn't as bad as it looked on the board.

[icecream]

Crossfit Total this morning :pfft: sheeeeet. My back was still feeling a wee bit stiff from Sunday.

Anyway my last total was 185 and I was really pooed about it.

This morning:

Back Squat: 77.5kg

Strict Press: 32.5kg - I could have tried harder to get 35 but I'll work on it.

Deadlift: 105! Haha. \:D/

Total of 215

:dancing:

[teamfatboy]

Sweet.... why wait 'til New Years anyhow... go for 2x BW by Waitangi Day instead

[icecream]

I'll need some serious programming for that :grin:

I'm going to re-do the Hatch Squat 1RMs and might make a deadlift one as well. Twice a week!

[teamfatboy]

I'll need some serious programming for that :grin:

I'm going to re-do the Hatch Squat 1RMs and might make a deadlift one as well. Twice a week!

Well, if you're going to pick-and-choose.....

But seriously, it's not that far out of reach and what are goals for anyway

's interesting that your front squat's so close to your back squat (65 vs 77.5) - is that just 'cos of the emphasis CrossFit places on upper-body n overhead work ?

[icecream]

I have no idea. What should the difference be?

I have quite a good rack (seriously) and wonder if that helps.

[teamfatboy]

If your 'box coaches the way mine does, they really emphasise a strong clean-grip rack, which many bodybuilders lack. Front squats tend to hit the core differently, you have to stand a lot more upright to keep the bar path over the centre of the foot. So, core strength comes to the fore...

Perhaps another way of putting it might be "Would your back-squat pick up some with some squat-specific emphasis?"

All I know personally is my back-squat's always been a lot stronger than front....