Log your lifts woman

[Kalidane]

I have no idea. What should the difference be?

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

inb4

too late

[icecream]

I think my back squat would be better if I wasn't so shit scared of getting nailed by a barbell my neck is so fucking sore today after it steam rolled me :?

I think I'll try low bar and see if it makes a difference. 77.5 felt fine. 80 I just leaned forward and BANG.

[teamfatboy]

Sorry to hear you got stapled... that's never nice.

If the bar did roll forward, that suggests it was a little too high, off the traps and onto neck itself, and that does suck bigtime.

My box taught back-squats today, and I noted they cued "elbows back" - but I've always been cued the other way, with elbows down, not forward like a front-squat or clean, but definitely pointing more "down than behind"... I guess it's all about finding where the most comfortable position is that gives you confidence you're locking the bar into place.

[icecream]

Yeah will try again next week.

Hmm so yesterday we did front squats and pullups:

5 FS

25 pullups

4 FS

20 PU

3 FS

15 PU

2 FS

10 PU

1 FS

5 PU

I noticed people were doing the 6-8 minute mark, I felt like a longer wod. So ater I taught it, I wrote HEAVY FRONT SQUATS on the board for the arvo people, and chucked on 55.. But it still only took 10mins :pfft:

Was feeling a bit fatigued from CFT though, so I struggled on 55.

This morning:

"Jack"

20min AMRAP

10 push press (47.5/35kg)

10 kettlebell swings (24/16kg)

10 box jumps (24/20")

I scaled to 30kg for push press, and did 10 rounds. Thinking I'll try it again next week with 35.. Once my shoulders warmed up, I got into a rhythm.

Box jumps were all unbroken and recycled :grin:

[icecream]

Friday:

Buy in: 50 double unders

3 rounds for time:

800m run

50 squats

50 situps

Cash out: 50 double unders

Goal was to smoke a couple of guys who did it earlier and we did so sweet. Hi ego. 22:30

Sat:

"fight gone bad"

1 min at each of the following stations

Wall balls

SDHP

box jumps

Push press

Burpees (2 burpees is 1 rep) usually a row for calories but we have no rowers.

1 min rest

3 rounds

Total reps : 246. Nice smashing of previous score of 192

Got waaaaasted Saturday night and so am having an extra rest day today :pfft: did some snatch practice earlier then called it a day.

[tomsammce]

I love snatch practise lol

[icecream]

Same, was a bit boring on my own though 8)

[tomsammce]

Improvise.

[icecream]

Fine I will :shock:

Strength: Weighted ring dips, dunno how many sets or reps because I'm just doing negative singles. Managed to bust out a couple of reps.

Met con: 10 rounds of 1 min on 1 min off, 30 KB swings. If you don't hit 30, 10 burpee penalty at the end. I wound up with 60 burpees. My arms are fucking dead :?

Taught spin last night, was nice to get back on the bike. Pump tonight, not looking forward to using my arms for anything :grin:

[icecream]

Just a quickie for me this morning, did it post class and had a date with Lululemon to get to.

12 min AMRAP

3 KB clean and press

5 burpee pullups

7 ab mat situps

10 rounds plus 2 reps.

Longest part was the burpee pullups, but they were much nicer than doing straight pullups.. YEAH I SAID IT.

My goal was just to push through and not rest.. Thought I was going to lose my insides on the ab mats at the halfway mark.

[icecream]

30 wall balls

25 HR Pushups

20 overhead squats (30kg for me)

15 knees to elbows

1 rope climb

X2

17 mins something.

Ripped my callouses on the knees to elbows, hurt like a bitch! Got told to harden up and carry on.

Overhead squats were also hard but I broke them up..only fell over once

Rope climbs are sooooooo fun.

That is all. Might do squats before I take a class tonight

[startinfromscratch]

I hate wallballs, always bruise my nuts

[icecream]

I always end up with balls on my face :pfft:

Friday: Death by Power cleans

Similar to the swings wod we did, prescribed was 1/2 body weight.. Too easy at first. Fatigued on round 14.

Saturday:

5 rounds for time of

50 double unders

10 push jerks (80/50kg)

Rest 1 min

Loved this wod! Anything heavy strength in a wod is like crossfit porn.

I took a good half an hour to plod through it, a combo of going heavy for me (45kg), and lack of sleep :?

I think I could have done 50 if I had been rested and had eaten properly.

But I was happy with the 45

Rest day today, back in tomorrow.

[Big john]

Hell yeah \:D/ 105 by new years?

110 with afew adjustments :clap:

nice work on the 100 club icecream

[icecream]

Show me the way!

Thanks

[icecream]

Decided to do the wod at our box AND saw one posted by Cameron Crossfit that looked mean, so I altered it and did that as well.

Wod one (modified from CCF):

15-9-6-3 reps of

Deadlift (130/100kg)

Box jumps (24/20")

Used 80kg which I have never ever used in a workout or wod before, yeow! Was awesome. Forgot to check my time, but I don't like timing myself on heavy wods.. Quality babes.

Wod two:

10 Kb swings (24/16)

10 Kb squats (hold a rack) RHS

25m waiters walk RHS

10kb swings

Repeat LHS

rest 45s

3 rounds

8:11

Was short and not very hard - which is why we did the deads before hehe. Oops.

Taught spin tonight, got soaked.

:clap: go Monday.

[icecream]

We did an Outlaw Conditioning WoD today (drool):

90m shuttle

15 chest to bar pullups

60m shuttle

15 pushpress (40/30 I think)

30m shuttle

Rest 1:1

4 rounds. Record your total working time.

19:30Rx

Chest to bar pullups WHUT WHUT! f*ck I'm sure I looked like Camille while I was doing those *hair flick* :pfft:

[icecream]

1RM Clean (or 'squat clean' as CF faggots call it) = 55kg. Have Power cleaned it really ugly before, so was happy to clean it properly today.

40 Pushups

10 cleans (1/2-1/3BW)

30 PU

10 C

20 PU

10 C

10 PU

10 C

= 16:06 Rx+ because I did the guys Rx weight haha.

Pushups were all done properly, close hands, chest to ground, no thigh touch 8)

Still trying to sort this triple extension on a clean though :roll: I muscle it up and then hope like hell that it racks :pfft: GRRRRR.

[teamfatboy]

Nice work on the clean, Icegirl

So, when you say Rx+, you were banging out Cleans at 1/2BW? :notworthy: :notworthy: :notworthy: :notworthy: :notworthy: :notworthy:

[icecream]

Yeah! I gave myself the Rx+ :pfft: Hope the boss doesn't mind. 1/2 my BW isn't exactly hard :?

[teamfatboy]

1/2 my BW isn't exactly hard :?

Let me introduce you to my friend Mr Relativity... you may find half BW "not exactly hard" but all things are relative, 'cos it's kinda hard for me :oops:

[icecream]

Yeah I should have bolded the MY part haha

[icecream]

WOD:

5, 10, 15 reps (then a 200m run)

10, 20, 30 reps (400m run)

20, 30, 40 reps (800m run)

of L Pullups, Toes to bar, Burpees.

25:46 I think. Scaled the L pullups to red banded strict pullups.. Made up for that by stringing majority of toes to bar together.

Sludged through runs, I KNEW we would have running today because I was complaining about it yesterday :pfft: I'm sure my Coach and I have ESP.

Bit of a break until tomorrow afternoon now :nod:

[teamfatboy]

It's in the fine print... if someone says they don't like something, that's immediately in the next WoD

I learned to keep schtumm a long long loooooooooooooong time ago

[tomsammce]

Icecream,

Normally I only use my iPod as a prop to eavesdrop in the gym, but lately, the doc had been pushed to the edge of sanity. As if my alpha presence was not enough, I've been forced to take new measures to let the resolutioners know how big of a F*ck-off stick I carry. Jack boots, eye black, and plated motorcycle gloves let everyone know who the ultra-alpha pimp is. But just yesterday, after a monstrous back day, I was forced to dish out my own brand of personal training.

Finishing my 8th set of strict form wide-grip pull ups, I stopped to admire my swollen lats in the mirror. “God damn it doc, I dont think you could get more cut” I thought to myself as I hit a double front bi pose for myself- and indirectly for the cardio bunnies who had been gathering in awe since I lat-flared into the place. Not wanting the attention to waver, I headed over to the fountain.

Assuming that all the ectomorphs waiting in line were holding my spot at the front, I smash a skinny fat Abercrombie kid's head off the fountain after he took more than 4 gulps

Returning to my rack, see yellow bands hanging from the chin up bars. Lowering my aviators to get a better look, I begin to growl “What in the fu-” before being interrupted by a loud “Ehem” from behind me. Rotating around I see a 5'8'', 150 lb manlet standing with his hands on his hips, glaring.

“Excuse me, I'm doing crossfit here, pal”

I paused for a moment; trying to understand what the hell crossfit was, why my squat rack had been covered in what looked like expensive streamers, and why this beta male was in the doc's face. Putting my masters in science to work, I used my razor sharp logic to conclude that this man wasn't being aggressive, he was just retarded. I decided not to smash his skull into dust with my clenched gloves.

“I don't know what you're doing here, or why you vandalized the squat rack, but if you choose to leave now, just go, I will let you do so without harm”. I watched a bead of sweat drip off the end of his hooked nose, and then transfixed on his mouth as it curled up into a sneer.

“Hey pal, I pay for this gym too, so you can take you're big steroid muscles elsewhere whi-” I had heard enough. I grabbed the man by his underarmour shirt and smashed him against the rack. Immediately knocked out, I began to tie him up in his own ropes, and then left him finish his workout- completely ****ed.

I finished my gruelling workout, setting PR's from the adrenaline of asserting dominance. The man who i had crumpled had finaly come to and had his girlfriend at his side, having just arrived to pick him up or something like that.

As I turned to leave, I see crossfit guys girlfriend storming over to me. “Great, now I have to deal with some cheeky kunt, too”.

Her: “excuse me”

Me: “what the **** do you want!?”

Her: “ I want you to apologize to my.. uh friend”

Me: “He can get ****ed, and so can you, piss off”

Her: “Wow, you really are an alpha male... where are you headed? Can I help you carry your bag out?

Me: “here sweetheart, now follow now, I'm a busy guy.”

With that, I took her out to my Mercedes G Wagen and took her for a ride. She really knew how to work it, screaming “beta” over and over again really took my ego to the next level. Once I dumped a half pint of stubborn throat yogurt in her, I booted her out, threw a rotten shaker cup at her and sped off over the barrier, cackling like a maniac the entire time.

Looking back, I realize I could have avoided the whole situation if I had just ignored the fellow, and continued my workout in peace. Although it may not be alpha, a warrior must pick his battles, and like most days, the doctor battles the iron. So I am filling my iPod with music, for lifting, and also the fasted morning cardio i'll be running most mornings before work.

cliffs:

-forgot ipod, fukk

- stunned cardio bunnies , as usual

-squat rack got jacked by cross fit guy

-wrecked crossfit dude

-got approached by crossfit guys gf, demanded apology

-kept it alpha, fukked her in my benz

-music suggestions to keep hype at gym?

-good night sweet ice cream