Log your lifts woman

[teamfatboy]

btw how light is light for accessories? Do I just want to plonk my way through them and move on, or do I want to be slightly struggling?

My 2c worth on the 'accessories' - you don't want to fail before the last rep of the last set, but you don't want to plonk thru them either. Good form, slow reps, working the muscle gently, not slamming them out...

Deadlift 'from boxes' (used the lowest possible hole on the power cage)

Yep, aim to get the starting position a couple of cm below kneecap

Abs said 3x10. So I held planks for 5 minutes.

I hope that's multiple planks, not one 5m plank :shock:

[icecream]

Multiple

1 min front, 30sec each side, keep rotating.

We do an 8 minute rotating plank wod at CF, most people can stay up but I bung out at about 5 mins and let those hips hit the ground for a few seconds.

Yeah the deadlifts were just by my knees, glad I'm not shorter!

TODAY:

'The Sphinx'

800m run

21 KB swings (American) 32/24

12 Toes to bar

400m run backwards

21 Swings

12 ttb

400m run backwards

21 swings

12 ttb

800m run

Took me 26 mins, using a 20kg KB. Trying to do toes to bar after heavy swings was horrific!

I liked the backwards runs, no one else did because they had done sprints the day before :pfft:

[icecream]

Last night:

Bit of a strength wod..

5x front squats

10 x wall balls (essentially a squat and biff a heavy ball up on a wall)

Rest 1 minute

6 rounds

Record highest completed unbroken squat. NOT A TIMED WORKOUT.

My 5rm for front squats is 55, so I aimed to get close to that even though wall balls kill my legs.

30/35/40/45/50/52.5x

Was already shaking the legs and walking about like a deranged crossfitter after the first set :pfft: second to last set I was shutting my eyes and trying not to have a baby coming back up. last set coach had to spot me and remind me to breathe.

I was so close \:D/

Tune in tonight for squats and bench summary! Only on channel icecream.

[teamfatboy]

So many word pictures, sooooo many hysterical word pictures :grin:

Nice ramp-up on the front-squats, tho :clapL wall balls kill me

[icecream]

They kill me too, I blame my height first, then my lack of explosive power!

Today I hit day 3 which was bench and squat.

Bench:

1x5@20

1x5@22.5

1x4@25

2x3@27.5

2x2@30

Something at 27.5, seem to have missed it.

1x4@25

1x6@22.5

1x8@20

Pyramid styles bench feels too easy so I might get someone to spot me on my 1rm. I'm not struggling at all until I hit 30.

Accessory: Db flyes 5 sets 10 reps.

Squat:

1x5@37.5

2x4@45

2x3@53

5x3@56

Accessory: Good Mornings 5x5

Squats felt easy today after last night. Well. Easyish.

Rest day tomorrow, can feel a cold coming on.

[icecream]

Took a few days off see above.

Today one of our guys Garry started his workouts at the crossfit games. So in between updates and streaming his workouts, we did the following chipper which he will be completing tomorrow:

10 deadlifts (110/70kg)

20 pullups

30 box jumps

40 kb swings (20/12) (I did 16)

50 double unders

40 Kb swings

30 box jumps

20 pullups

10 deadlifts.

I did as prescribed although I KNEW 70kg deadlifts would be hard to finish with. Did the first set sweet.

Got to the last set and could barely even lift the 70 haha. I don't even know if I did 9 or 10, I said 3 more at some point and then people started slapping my back so I assumed I was finished.

Anyway Garry is coming 1st after one day of competition (55-59 men's masters) and we are all so freaking stoked!

I'm also day 2 of pure whole foods for 30 days, dying of sugar withdrawals.

[crazyfacials]

Wow go Garry!

[icecream]

Second overall after 2 days, final tomorrow about 6:30amish our time

If anyone wants to check out his workouts ihave linked them on the crossfit manukau Facebook page.. They all got streamed.

http://www.facebook.com/crossfitmanukau?ref=ts

He's the short guy in lane 10 on the shoulder to overhead.. And the one doing squats atg 8)

[tomsammce]

Nice fb page... Whose the hottie in the pink and what's her Fran time? Lol

[icecream]

She's single too :wink:

Got up at 5 for gym, saw Garry came 3rd in his division, stoked!

Squat:

1x5@37.5

1x4@45

2x3@52.5

5x2@60

Bench

1x5@20

1x4@22.5

2x3@27.5

5x3@30

Front Squat

2x3@35

2x3@40

4x2@45

Pushups and Good Mornings I ended up super setting because I ran out of time AGAIN. no time for flyes

Saturdays wod had me in some serious pain yesterday so I was still recovering :pfft: I did it in 20mins in the new Zealand chill, Garry did it in 9 minutes in the Californian heat machine.

[teamfatboy]

Damn it Icecream - don't talk that CrossFit stuff.....

I watched some of it (a mate of mine was there on the Friday, lucky so-n-so). Say guido Trinidad duelling it out with Frederik Aegidus - and those two got CUT :shock: As for Annie Thorisdottir... machine.

Those chippers would have me carrying a bucket alongside the course.. mean, mean, MEAN :oops:

[icecream]

Did you see the sled push things? Ol Froning could barely push it

http://games.crossfit.com/video/sprintr ... men-heat-4

Dan Bailey <3

Matt Chan <3

I have a pass from the boyfriend for both these guys should the op ever present itself :pfft: and in return I have given him Julie Foucher.

[Meds]

oh snap! TEAM MATT CHAN!!! =P~

He's added a few tattoos since I first saw him, s'not a bad thing.

Keep drinking the Kool Aid with the Crossfit - Strength combo :clap:

[icecream]

Guzzling it right back :pfft: \:D/

[Danomyte]

Good training Ice! Keep on smashing it.

Big ups to Garry - the dude is a machine and a mean stache to boot

I watched as much as I could - I was cheering on fellow weightlifter Ruth Horrell-Anderson and Garry. The coverage was awesome on the live stream and some high standard of lifting in the clean ladder going down in both the mens and women.

Grats to Garry #TheMan :clap:

[icecream]

Ruth was awesome! 1st place in the very first workout! Was it the swim she came first in or the whole triathlon?

Did a workout at fitness plus tonight - that place is rammed.

Did 5x3 red band chin ups to crank the fire.

Then I found a new 1rm for Bench = 40kgs, could have done 42.5 had I not done pullups (dur)

Deadlift to knees:

1x3@42.5

1x3@50

2x3@60

4x2@65

Always feel a bit retardo doing these :pfft: pretty sure everyone's watching and thinking "hey dumbass, deadlifts go further than that, omg gym weirdo!"

Bench:

1x6@22.5

2x6@25

4x6@27.5

Deadlift from "boxes".

1x4@47.5

1x4@55

2x4@65

4x4@70

Flyes and lunges to finish, superset them again because I wanted to GTFO!

:clap:

[teamfatboy]

Woot - bench PBs are great :clap:

Ummm - if that's a Sheiko routine, then a lot of people interpret deads-to-knees as being "off-the-floor/pause at kneecap/ pull-through to upright"....

I think the intent is to help build strength thru the transition, a lot of folks get to a sticking point there.

[crazyfacials]

Did 5x3 red band chin ups to crank the fire.

Where do they hide the bands?

hey dumbass, deadlifts go further than that, omg gym weirdo

Don't worry a lot of the Indian zyzzwanabecrew do that at the gym and boast about it, today they were doing bench behind me and then lifting up their sleeves and flexing their massive 8 inch pythons...I did laugh pretty loud at some stage and almost dropped the T Bar :doh:

[icecream]

Woot - bench PBs are great :clap:

Ummm - if that's a Sheiko routine, then a lot of people interpret deads-to-knees as being "off-the-floor/pause at kneecap/ pull-through to upright"....

I think the intent is to help build strength thru the transition, a lot of folks get to a sticking point there.

FFS! Ok so I pull right through and pause at the knees :pfft: okeedokee. I thought it was just to knees, then the boxes part kinda finished it off, then you put it all together in the Deadlift week 3 or whenever it is.

Cf - the band is hidden in my car \:D/ cost me $20 from trademe! Check out getstrength.com I think it is. Or just look on trade me.

[icecream]

Squat

1x5@37.5

1x4@45

2x3@52.5

5x2@60

Bench

1x5@20

1x4@25

2x3@27.5

2x2@32.5

1x3@30

1x5@25

1x7@22.5

Squat

1x5@37.5

2x5@45

4x4@52.5 <-- had to talk myself into this one, legs are feeling royally screwed this week!

Flys and Good Mornings to finish.

:clap: go me.

[teamfatboy]

Go you, indeed :clap:

that's why setting accurate 1RM is important for Sheiko - might not look like much but it can bite :nod:

[icecream]

HOLLAH -"fitspo"-

I love the athletic look.

[drizzt]

:shock:

[karm015]

i love it too :shifty:

[icecream]

Julie Foucher is my new favourite:

Yeeeeeah rest day here, logging pics ftw.