Andrés journey to crossfit games 2014-Its a goal anyway.

[Andre01]

Okay so today was

Warm up

3 rounds:

10 box jumps

10 push-ups (tricep, its the only one we do)

10 jumping squats

Strength

Strict shoulder press

5x40kgs

5x40kgs 3 front, 2 to back

5x40kgs 3 front, 2 back

3x50kgs

3x50kgs

1x60 fail

1x60 fail then tried 60 push press made it but used my knees not hips.

My goal from this is to get to make 60 by new years.

Workout is: My time 17:46

50 bar thrusters

40 over box jumps

30 burpees

20 knees to elbow

3 wall climbers first round and then 10 tricep pushups for second.

Rest 2mins

Then half the above again

[teamfatboy]

Great goal, Andre!

I know my shoulders wouldn't let me come close to a strict sixty... never mind triples at fifty... and as for box jumps, well let's say it's not so much a box as a speed-bump... :clap:

[Andre01]

Great goal, Andre!

I know my shoulders wouldn't let me come close to a strict sixty... never mind triples at fifty... and as for box jumps, well let's say it's not so much a box as a speed-bump... :clap:

Thanks mate, but found out that what we are currently using is about to get a whole lot bigger about another 20cm taller. That's going to be interesting. Oh the triples at 50 are real good, and real good form. Just cant manage going straight for the 60's maybe I think I need to go for 55 first and build up to 60.

On a more important note, I have a job for next year...and its permanent so I can start really training. BTW its a day off tomorrow. \:D/

[teamfatboy]

Woot Woot ! Great news on the job front :clap:

At the Box I think I'm gonna live in this summer (MaD CrossFit) the Rx is a 20" / 50cm box.... looking forward to easing back on the squats to knees can handle the impact of box jumps

Good form with the fifty is good form :clap: - I did find the CrossFit definition of a good o'head press differs from what I was taught, which was a little confusing to start, but it's all good :grin:

[Andre01]

Biggest day yet..... I handed my notice in at work. I'm off to something bigger and more meaningful Gerontology (Nursing in a Hospital Level Rest Home). SO training is going to be more important that ever. Just got to work out what bus's I have to go on. :clap: Yeah me.....

[Andre01]

Warm- up

4 rounds

7 thrusters with the bar

7 kb swing

10m lunges

Strength--Thinking of doing straight 60kgs due to the vast number of 47 reps. Maybe go heaver on the power cleans.

Hang clean 5-5-5-5

Squat clean 3-4-5-3

Power clean 3-3-3-2-1

Workout is:

Amrap in 7 mins of:

X thrusters 42.5kg/30

10 burpees over bar

Rest 2 mins then....

Amrap 7 mins of :

X hang snatch

10 wall ball

* score for total reps

*** X = 1 rep first round 2 rep second round etc...

[Andre01]

"Hang/Squat Clean " 7/12/2012

For Repetitions: 15

Warm- up 4 rounds

7 thrusters with the bar

7 kb swing 24kgs

10m lunges

Strength

Hang clean

Warm up with 42.5 kgs 2x5

5-5-5-5 (50kgs.)

Squat clean

warm up with 1x40kgs, 4x50.

3-4-5-4-3

Workout is:

Amrap in 7 mins of:

X thrusters 42.5kg

10 burpees over bar

Rest 2 mins then....

Amrap 7 mins of :

X hang snatch 4x 40kgs 1x20kgs

10 wall ball

X = 1 rep first round 2 rep second round etc...

Managed to smash my nose and face with the medicine ball, f@#k that hurt. Will try not to do that again. Hang snatch was crap cause I have no control over my legs and they tend to go every where but where they should. SO next weeks PT session is going over what the hell to do with my legs when I take anything over my head. I'm 183cm or 6 foot and have always struggled to do something with my legs. Just don't get me started on my bloody long arms.

[tomsammce]

How is ur flexibility in ur shoulders etc for the Olympic lifts?

Does ur pt put emphasis on good technique or do u guys just smash it?

[Andre01]

How is ur flexibility in ur shoulders etc for the Olympic lifts?

Does ur pt put emphasis on good technique or do u guys just smash it?

Its all about technique. I got over my "just smash it" phase as my back was getting very sore and my technique went to shit. Now I stuff time and do it correctly. As for my shoulder they are fine, its just my bloody long legs get in the way and often start to fold as I can never remember what to do with them.

[Andre01]

Warmup

12/9/6

Push-ups

Box jumps

Kettlebell snatches or swing

Then stretches....

Workout is: 15.55 mins

"Aversion"

75 push-ups

75 db ground to over head - 20kg plates

75 box jumps

Every 2 minutes on the minute: 9 toe to bar

Got told off today about my push ups and how I was doing my ground to over head. I really need to slow down again and do it right. Got to do push up like a man, its bloody hard for me as I have no upper body strength.

[Andre01]

Warmup

12/9/6

Burpees

Kipping swings

Air squats

Strength

5 sets of:

Back squat x 3

Hanging leg raises x 10 - hanging off pull-up bar keep legs straight

Workout is: Timed 17 mins.

50 hand release push-ups

Then

42/30/18

Split jumps - check video archive

21/15/9

Pull-ups (I'm still on the purple band as I have little back strength).

Finish with 50 hand release push-ups

Finisher: 2 minutes of sit-ups

So girly time here, all I wanted to do is burst out crying with the push ups as these are my new 'normal' ones I am to do now. The only problem is that they are bloody hard for myself. :nod: but alas I managed to do them. Oh and I still take my time with the pull ups as I can't complete them all in a row and my bloody hands fucken hurt.

[Andre01]

Warmup

12/9/6

40 single/ double unders :nod:

Toe 2 bar

Squat

Strength is: 40kgs

Clean & jerk

Take 12 minutes x

Workout is:

"Elizabeth"

21-15-9

Squat clean -40 kg

Ring dips

Rest 4 minutes

"Annie" 10:48

100/80/60/40/20 Single skip

50/40/30/20/10 sit ups

Only 48 sec longer than my first one.. However this was after the above workout and the first time I only did this workout. Oh I'm also suffering from Butt rash.... So even more painful :nod:

[Andre01]

Warm-up

*Give it ago - I see most of you today

1 round:

20m lunges

High Knees

Butt Kickers

3burpee/6 Frog jumps

20 Airsquat

20m Bear crawl

20m Backward Lunges

Strength:

Deadlift

5-5-5-3-3-2

Managed two lifts of 160kgs my new Personal Max... :nod:

Workout:

AMRAP 20 Minutes: 5 rounds and 10 burpees.

800m Run

With remaining time...

10 Burpees

20 KB Swings 24kg/16kg

30 Mountain Climbers

*Finisher:

2 Rounds:

10 Handstand Pushups--Not even managed to attempt handstands instead.

20 Pistol Squat

Great WOD today really pushed myself and now time for a nana nap. :pfft:

[Andre01]

This was for Saturday 15/12/12

Workout for today: 10:05

"Josh"

21 overhead squat 42.5kg

42 pull-ups

15 overhead squat

30 pull-up

9 overhead squat

18 pull-ups

today I did a training session with my PT and his girlfriend and when he saw my overhead squat technique he made me swap to front squat. But managed to do it within a good time. Pissed off that I took 5 sec over the 10 minute mark but as you all know pull ups are not my friend. Just a little reminder that I am still on the band.

[maccaz]

42 pull-ups

30 pull-up

as you all know pull ups are not my friend.

i dont think 72 pull ups total are anyones friend bro haha

[Andre01]

42 pull-ups

30 pull-up

as you all know pull ups are not my friend.

i dont think 72 pull ups total are anyones friend bro haha

Pull ups, are never my friend as I am only now developing enough strength to do them.

[Andre01]

Warm-up

2 Rounds:

10 Up-Downs (like a burpee, but chest & legs don’t touch the ground)

10 Hand Release pushups

10 supermans (lying face down on floor and arches so arms and legs are extended off floor)

Then... Kipping practice and stretching

Strength

Pushpress

5-5-4-3-3-2

40-50-60-60-70 kgs. New PR with the last two.

Workout is:

For time: 14:45s

50 Air Squats

21 Deadlifts 100kg/70kg

15 Ring Dips/Dips

100 Sit-Ups

15 Ring Dips/Dips

21 Deadlifts

50 Air Squats

Was told by my PT that I should use 80kgs for the deadlifts so I did, and I'm thankful that I did. I also manged to do the dips with only the last two reps with a little jump. I was impressed. :clap:

[Andre01]

This was yesterdays and I had the day off today as I graduated from the course that I have been doing all year.

Warm up:

3 rounds of:

15 squat

12 kipping swings

9 kb half swings

and double under practice.

Stretch***

Strength

Back squat

5-5-4-4-3-2

90-90-100-100-110-120 (failed) need to go slower but does not help that I was up at 0300hrs and trained at 1600hrs.

Workout is: 14:45

4 rounds:

100 single

20 kb swings

Pt suggested that I should aim for 15mins +/- a few minues

15 pull-ups

[Andre01]

PT session today and man was it painful and when I mean painful I'm talking 10/10 pain. We finally found out how tight my back actually is. We spent a good 15-20 mins just trying to stretch and see what I could do. But I now have a lot of hard work to do to help loosen and stretch it out.

But managed

Overhead squat

20kgs and finally 30kgs. I can't remember how many sets we did but it was a few.

WOD 5 rounds 2/3 rounds.... just not the last shoulder to overhead.

As many reps as possible in 10 Min:

9 pullups

9 Games Standard Box Jumps

9 Shoulder to Overhead 50kg/30kg

2 min rest, then...

AMR 2 Min:

Max Front Squats 40kgs

25 due to bar almost falling and the fact my back just wanted to collapse. :nod:

[teamfatboy]

Nice work, Andre, very nice. My conversion from powerlifting to CrossFit (purely for scientific purposes) has taught me in two weeks how tight I'd become. This summer I'm making MobilityWoD my second home.

Congratulations on graduating too, btw :clap:

[Andre01]

Nice work, Andre, very nice. My conversion from powerlifting to CrossFit (purely for scientific purposes) has taught me in two weeks how tight I'd become. This summer I'm making MobilityWoD my second home.

Congratulations on graduating too, btw :clap:

Thanks man, I can now call myself a tight ass (meaning my back) and an intermediate nurse. I cant believe all the money that I spent on the physo, doc's, acupuncture, specialists appts and all I had to do was do CrossFit to find out what I was doing wrong...

Anyway had a really bad day on Friday so I decided to take it off from training. Its what happens when you spend 7 hours keeping someone alive and then stop all treatment to allow nature to take her course.

[Andre01]

Yesterday was

Workout is:

"Partner jackie"

2500m row

120 thrusters 30/20kg

75 pull-ups

Switch partner as often as you like. Conplete all of one exercise to move on to the next

I manged to get to workout with my PT and, lets just say it was great, all that extra support I manged to do the pull ups WITHOUT the band for the FIRST time EVER. Im still buzzing from it.

Today's is going to be Fridays WOD

Warm-up

3 Rounds:

5 Burpees

10 Situps

15 Mountain Climbers

5 kipping pull ups (added)

Then...

Stretches

Strength:

Overhead Squat

5-5-5-3-3-2-1

I'm only going to do 30kgs until such a time that I can build up and loosen my back more.

Workout is: 16:05mins. I did well me thinks.

800m Run

Then…

20/15/10 Hang Power Cleans 50kgs

30/25/20 Sit-ups

30/25/20 Lunges

[Andre01]

Christmas Eve WOD

Warm-up

800m run

Strength:

Strict press 50, 60kgs last set failed last rep

5-5-4-3-2

Back squat 100kgs working on form not weight.

5-5-4-3-2

Workout is: 16:24 mins

9-7-5-7-9

Ground to overhead through a squat 50Kgs

Pull-up

40 single skip

Bloody hard cause no air con and the sweat falling off my face and into my eyes. Wanted a bloody good and hard workout. Looking forward to tomorrow.

[Andre01]

Been away on holiday and even managed to do a couple of WODs while away. Now back into things and heading :nod: into the gym in the morning.

[Andre01]

Warm up

2 Rounds:

20 Lunge Steps

10 Kipping swings

15 burpees

Strength

Split squat 60kgs.Should have gone heaver :nod:

5-5-5-5-5-5

Workout is: 7:30sec

15/12/9/6/3

Front Squats 50kg

Toe to Bar

Skill:

Practiced a few kipping butterflies and some ab stuff. :clap: