Log your lifts woman

[AgentOrange]

^hahahahaha

[Ninja]

Hahaha post of the month ^^

[icecream]

:pfft: :pfft: f*ck I love Dr Swole :clap:

I dont have any decent music suggestions though, my trainer always looks like he wants to rip me a new one when my playlists come on. Soz 8)

[tomsammce]

How old are you?

U stuck in the 90s... Naughty by nature etc?

[icecream]

I do have naughty by nature on there..

Nah it's a variety of mos crap, pop crap, rap crap and clearly not enough death metal crap, or rock crap (which is what he likes).

I'm 28 and stuck in the year 2005 atm. Ministry of sound sessions one ftw :grin:

[tomsammce]

MOS playlists is the best music to workout to anyway... Happy hardcore lol

[icecream]

Yeah even coach man gets his groove on when he thinks we aren't looking

[Andre01]

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

Love it, I'm the same way when the 'muscle guys' come in and start eying me up when I am using the squat rack. Its like come on I pay for this gym too. But when they watch my form and I start watching (Lets me real here, perving more like it), and then see what they lift, Sometimes its a lot less than me with real crap form. Other time I just want to cry and walk out. :nod:

[tomsammce]

^ I dnt even wanna imagine what doctor swole would say about u Andre01, he would just have to wreck you and you boyfriend both as there would be no one to fuckk in his Benz... Maybe ur mum would be keen I dunno.

[icecream]

Flagged the whiteboard wod today and did a hero wod with one of the guys.

3 rounds:

5 front squats (70/50kg)

18 pullups

5 deadlifts (100/70kg)

5 push press (70/50)

18 hand release pushups

Scaled the squats and push press to 35kg. Just coz I can't push press 50

17:25

[icecream]

Ohhh and rest day tomorrow, then the crossfit Christmas party. We will all get tanked and sleep on the new medicine balls or something. Magical. Have a good weekend

[icecream]

Stayed true to my word and spent yesterday trying to keep my eyes closed.

Today:

5x5 Back Squat: stuck with 65kgs

7 min AMRAP:

3 strict pullups

6 pushups

9 box jumps

6+4 Rx

Not too shabby considering the state I was in yesterday

[icecream]

Tuesday:

Bull (shit)

Sorry Bull. But honestly.

Ok I’ll start from this morning. Went into CF:

Strict Press 5x3 = 32.5kgs (PB) Was my current 1RM.

Pushups 5x3 = 10kgs (chest to ground, hips off, yussss)

EMOM for 10 mins = 3 Power Cleans (30kgs) 5 bar facing burpees.

It was quite easy, every round I was done by 19 seconds.. Should have gone heavier! One of the coaches even commented that Rx for the women should have been 40kg.

Came back this afternoon to hit a hero wod with some others…

“Bull”

200 double unders

50 OH Squats (60/40kg) I did 25 hahaha. Should have done 30.

50 Pullups

1.6k run

x2

56:14… Wowzers!

Can I just say again, that high rep double unders and having a kid just don’t mix well :|

And the Squats I should have gone higher but I think 25 was ok for the reps.

The pullups I just did what I could, ripped a callous (before even starting, while warming up) so yeooowwwww.

And the runs… recovery on the way there, pick the pace up on the way back. I need to run more.

[icecream]

Wednesday:

7 DB thrusters

14 DB Swings

20 ab mat situps

5 rounds

8:11

Butt chafe.

Thursday:

Back Squat 3x5 65kgs

Strict Press 3x5 27.5kgs - sore shoulder today

AMRAP 3x3mins 1 min rest between rounds:

3 Power Cleans (60/40kg)

6 pushups

9 box jump overs

8 rounds completed, was 4 jumps shy of 9 but f*ck I was gassed.

[Andre01]

Wednesday:

7 DB thrusters

14 DB Swings

20 ab mat situps

5 rounds

8:11

Butt chafe.

Thursday:

Back Squat 3x5 65kgs

Strict Press 3x5 27.5kgs - sore shoulder today

AMRAP 3x3mins 1 min rest between rounds:

3 Power Cleans (60/40kg)

6 pushups

9 box jump overs

8 rounds completed, was 4 jumps shy of 9 but f*ck I was gassed.

Icecream your doing well, I love reading you log, it helps to push me a little further each day. As for but chafe I understand as well as every other CTer out there. Well done.

[icecream]

thanks Andre

Oops been awhile since I logged, I have been training though. Had a week off while I went camping, did a wod this morning and am off for a few more days. Not really doing anything while away because I want to test all my 1 rep maxes next week

However this morning I bested my front squat 3 rep max. Previous was 62.5 I think, today was 70kg \:D/ happy!

Then we did 'every minute on the minute' for 10 mins of:

1 power clean (as heavy as possible)

5 chest to bar pullups

10 double unders

I did 50kg for my power cleans, and did 9 rounds as Rx, last round I ran out of gas and could not hit chest to bar.

Double unders were a piece of cake.

See you next week 8)

[icecream]

Monday:

Didnt do the prescribed wod today…because it was Annie and I just don’t care much for Annie

20min AMRAP Of

12 chin ups (strict)

9 Power cleans (60/40kg)

6 HSPU

Not gonna lie I kipped some of those chin ups.. Some were banded, some were strict, some were jumping. That’s a lot of chin ups.

power cleans were sweet, did 3/4 per set.

HSPU on one ab mat and found them easy… Might be time to head to the ground eeek.

Oh and I only did 4 rounds plus something reps.. I wasnt doing it to really record anything, just wanted to purge my body of alcohol and shit food from the last few weeks! CHRISTMAS BE GONE!

Finished up with 5x12 of good mornings to 35kg, and 5x8 each side of back lunges to 30kg. Sweet.

Tuesday:

5x5 strict pullups (weighted)

Zero strength this morning, so I opted for banded pullups and went to 7.5kgs.

Wod:

Every 30s for 10mins

1x power clean

1x hang clean

1x jerk

We had to choose our own weight, and weren’t allowed to go heavier, only lighter. I picked 35kgs and it was too light. So I was a bit disappointed.

Was meant to wod again with a box bud this arvo but I felt tired and BLAH. Had an upset stomach at cf this morning, been bloated all day, so I chucked Kung fu panda on for the kid and passed out on the couch after work.

Just not my day!

Wednesday:

Deadlift 5x1 90,100,95,95,95kg

100 was wobbbbly as.

Wod:

21-15-9

Wall Climbs

Box Jumps

Push Jerk 50/35kg

100m optional recovery jog

Not timed, but I estimated it to be about 30mins. I got the shakes, harrrrd.

This was one I made up because I was training with a box-bud who had already done the prescribed WoD… Plus I didn’t feel like doing shuttles. It was cool, we did ours on either side of two others doing the shuttle wod. 2 WODS ONE BOX. it’s your crossfit Internet porn.

Thursday:

Back Squat 3x5 @ 60kgs

Max Chins x3 = 4 each

Then:

5 rounds

10 TTB

10 Power Snatch

10 Wall Balls

16:15rx

I curled into a ball after this.. SO seriously gassed. It has been 2 hours and I’m still shaking… FFS!

I strung all my ttb together which was sweet. Snatches were ugly as f*ck because I -really- need to work on my hip extension.

Wall Balls were wall balls, I still hate them

[Ninja]

2 WODS ONE BOX. it’s your crossfit Internet porn

Uwot

Nice work on the big deads

[icecream]

Thanks, they crippled me for a couple of days though, tried to warm up on friday and ended up horizontal on the bench press browsing facebook. Was horrendous.

Saturday:

Max height box jumps - got to 87cm and it was time to set up for the wod, boo.

100 med ball clean/toss over shoulder - 3 burpees every minute on the minute.

8:45 with a 15kg slam ball.

This morning:

Back Squat 5x5: 55,55,60,65,65kg

I still find 65kg ridic hard.. WHY? I think I need Oly shoes - or maybe I'll start wearing my chucks because we are squatting heavy twice a week at the moment. As soon as I hit 65kg I feel like I'm rolling everywhere.

Strict Press: 3x5: 25, 25, 30kg

Good mornings and chin ups 3x10reps, kid started yelling it was time to go home, sat in the car tooting the horn etc. Bastard :pfft:

Didn't do the wod because I'm teaching spin tonight and it was a crap wod anyway.

:nod:

[teamfatboy]

Your benches have internet :shock: :pfft:

If you're squatting in cross-trainers, minimals or other running shoes, chucks (pref high-tops) will def help, their old-school sole doesn't compress nearly as much. I go with high-tops for the additional ankle stability.

They are flat, not raised heel, unlike most Oly shoes - some people (like me) prefer flat shoes - if not, jam a couple of 1.25kg plates under your heels.

[icecream]

I will drag the chucks out of my closet :grin: haven't worn those in awhile!

[icecream]

Last week :grin:

Tuesday:

Power Cleans 5x3 = 50kg (did 52.5 for 2 and 55 for 1)

AMRAP 12 mins of:

5 deads 100/70kg

12 pushups (hands on your bar)

200m run

5 rounds +13 reps I think.

Taught Pump in the PM followed by an indoor netball game.

Wednesday:

Max strict pullups x3: 4 or so

Max handstand holds x3: 1:30 or so

4 rounds for reps of Max Push press 70/40kg then 30 double unders and 60s rest

Mine went something like 7, 5, eh I can’t remember! JEEPERS! Did 40kgs which I have only recently started push pressing for strength. Oh my total was 24..I think. Whatever.

Taught Pump in the PM.

Thursday:

Back Squat 3x5: This was supposed to be one weight but i did two sets at 65kg, then one set at 70kg yay! I went barefoot. Felt amazing.

“Lynne”

5 rounds of max reps BW bench press, and max reps pullups.

I used 40kgs which was my 1RM about 8 months ago.. Pullups I kipped.

Can’t remember my scores (thankfully they’ll be recorded on the site), but my highest was my first round with 10 reps, then it rapidly decreased to 5. One set was 1 because i tried a wider grip.

Pullups were 13 down to 7

Saturday:

"Helton" (Hero wod)

3 rounds:

Run 800m

30 DB Squat Cleans 20/15kg

30 Burpees

37:something with 10kg DBs.

It hurt, a lot. I felt winded on the runs, and my thighs were burrrrrrnin’. But I needed it, a nice long wod to clear the air.

[icecream]

This morning:

Back Squat 3x5: Again did 65, 65, 70kg.

Strict Press 3x5: 25, 30x4, 27.5kg.. strength wasn't there this morning.

WOD:

10min running clock

5 min AMRAP of KB Snatches 24/16kg for 5 mins, then run 800m in remaining 5 mins. Took me 3:50 I think - so slooooooow. Legs are still sore from sat.

then

5 min running clock

2:30 KB Snatches 24/16

400m run in remaining 2:30 which I did in 1:15

130 reps Rx

[icecream]

So I have committed to entering a team comp in the Rx division (that's the hard outs for all you non crossfitters). It's in April and I have a small list of skills I need/want to achieve before then. They are:

Bar muscle up - I'm up there, but not throwing myself into the last phase.

HSPU from the ground - sometimes it's there, sometimes not.

swim 100m 'comfortably'.

Snatch (full) at least 30kgs without falling over. - had a session with Richie Patterson in the weekend and have drills to work on!

But back to logging shall we:

Back Squat is now sitting on 85kg for 1RM yay \:D/

Todays wod:

400m run

10 Curtis Press 40/30kg

200m run

15 Curtis Press

400m run

10 Curtis Press

1 rep of a Curtis Press = 1 Power Clean, right lunge, left lunge (bar in rack position), 1 push press.

Time 12:15rx

Choice.

[icecream]

Lol log, what log.

Monday 11 March:

Back Squat 3x5:

65, 70, 75kg

"Death by slam balls"

Every 30s perform 1x Power Clean (60/40kg) and then 1 slam ball, 2 slam balls, 3 and so on up and up. (15/10kg)

12 rounds Rx for me, which was 6 mins total work time, and I was fucked :? Lying on the ground with gassed legs. Slam balls you slam into the ground from overheard, and catch it on the bounce (so you are squatting)

Taught spin last night, lots of climbing and sprinting.

Today:

Jerks.

1x5 @ 35kg

1x5 @ 40kg

1x5 @ 45kg

1x3 @ 50kg

1x1 @ 55kg

Failed at 60, wasn't fast enough. 57.5 remains my 1rm for now

15 min AMRAP

3 strict pullups

5 plyo pushups

7 jump squats

14 rounds Rx.

Am entering the MaD crossfit women's weightlifting comp (see you there TFB), so will be working on strength stuff even more than usual.

Crossfit football programming rocks my long socks, Deadlift now on 115kg, back squat 85kg, strict OH press 35kg, Clean 60kg. Yays.

I think that's me updated, back to your scheduled logging thanks icecream.