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

[Andre01]

Warm up

3 Rounds of Cindy:

5 Pullups

10 Pushups

15 Squat

Workout is:

As many reps as possible 3:00, REST 2:00, Then AMR 6:00, REST 2:00, then For Time:

10 Burpee Box Jumps

15 Dumbell Hang Cleans 12 kg

20 Pull-Ups

25 Push Press 40kgs

30 Medicine ball front squat

35 KB Swings 24kgs

80 single skip

Score = Total Time for 3rd portion, minus 2 seconds for every rep completed in 3:00 & 6:00 minute AMR’s.

Total Reps for Rounds 1 and 2 105 reps..... total 3.5 mins

Total time 12:36

Total minus 3:30 sec mins 9:36 ..... :clap:

I managed to even do the 45 pull ups without the band. I am loving being able to pull my own body weight. Yes some of them were in 2's and 4's and even a few were in 1s but I managed to do it. :clap:

[Andre01]

After bout 4-4.5 hours sleep last night and working for the first time this morning (up at 5, start at 7) I don't think that I did a bad job with today's workout.

Warm-up

9/7/5

Barbell Only Thrusters

Down & Ups - Half Burpees

Toe2bar

Then

Hamstring Stretches and the usual

Strength:

Back Squat

5-5-3-3-2

60-90-100-110-115

Workout is:

3 Rounds: 16:45 sec

10 Bar Only Squat Cleans

15 Deadlifts 100kg

20 OH Plate Lunges 20kg/10kg

Every Minute on the Minute: 3 Burpees So that was 45 Burpees...

But I ,ust be doing something very wrong as when I left I was covered in sweat, when others leave nothing. OMGosh what am I doing wrong, Im hot a sweaty and just want to die, while everyone else is just stopping and walking away with nothing. :0)

[Andre01]

Bunked the gym today, I'm ready for bed and its only 1850pm. I did fall asleep while being drivin home from work this afternoon, so I think that I might just have to go to bed.

[Andre01]

Warmup

400m run then...

3 rounds:

10 kipping swing

10 kb swing

10 barbell overhead squat

\ :clap: :clap: First time ever I managed to be able to do a full overhead squat :clap: :clap:

Strength:

Power clean - 50kgs

For the first time, this was hard.

Workout is: 18:14

Done workout before so try beat previous score***

15/12/9/6/3- Squat clean 50kg/40 (first 19reps 50kgs, then rest 40)

30/24/18/12/6 - Burpee

Today's workout was hard, trying to do power clean was mucking with my brain due to it being new, we also spent a lot of time today workout my hips and all those muscles that I never knew were there. Most of my techniques are except for when I need to use my hips which I know are most of them. Time to stretch, stretch, and more stretching

[Andre01]

Right,

Weds 10/1/13

Warm up

1 Min Skipping

then...

2 Rounds:

6 Box Jumps

8 Wall climbs

10 Sit-ups

Workout is: 19:30 secs

100 Box Jumps

100 Butterfly Situps

100 DB Push Press 12 kg

100 Double Unders (did 200 single)

*Break up reps any way.

Did 10 sets of 10 and 20 skips, this was a mid week group session and loved it. I managed to finish second/first male and this was 29 hours without any sleep.

Friday 11/1/13

I fucked up and did not listen to my coach/PT who told me to do 90kgs for my WOD and I did the 100 prescribed (first round) and then on my second round I managed to stuff my technique and fucked my back once again.

Warm-up

800m run

Then

2 rounds:

10 squat

10 kb swing

Strength:

Deadlift:

5-5-3-2-3-5

90-100-110-115-115-100

Workout is:

21/15/9

Deadlift 100kg

42/30/18

Barbell thruster 20kg so just the bar

12 Knees to Elbows each round

[Andre01]

Day off...............

So due to fucking my lower back yesterday from not listening, I'm going in this morning after Ive been to the markets to go for a run, body weight squat training and do so some of my usual stretches. This will take up a good 30-45 mins then home and relax for the weekend. Another 5 days until I start my new job and next week is going to be very busy.

[teamfatboy]

Friday 11/1/13

I fucked up and did not listen to my coach/PT who told me to do 90kgs for my WOD and I did the 100 prescribed (first round) and then on my second round I managed to stuff my technique and fucked my back once again.

Strength:

Deadlift:

5-5-3-2-3-5

90-100-110-115-115-100

Workout is:

21/15/9

Deadlift 100kg

42/30/18

Barbell thruster 20kg so just the bar

12 Knees to Elbows each round

Yep, that lesson's a hard one to learn, eh... but seriously, if you'd been doing 100s for five, going for 21 at 100 would have been a huge ask, even breaking it down. My own experience on Thursday with a 1x 20x BB backsquat, they recommend 50% of 1RM, but I scaled it back to 40% - meant I could keep the form, do it in one block of twenty, and keep Coach happy (and I eat squats, it's possibly my strongest competitive lift).

Hope the back came right with anti-inflammatories and rest - you'll want to be in a good place for the new job

[Andre01]

Friday 11/1/13

I fucked up and did not listen to my coach/PT who told me to do 90kgs for my WOD and I did the 100 prescribed (first round) and then on my second round I managed to stuff my technique and fucked my back once again.

Strength:

Deadlift:

5-5-3-2-3-5

90-100-110-115-115-100

Workout is:

21/15/9

Deadlift 100kg

42/30/18

Barbell thruster 20kg so just the bar

12 Knees to Elbows each round

Yep, that lesson's a hard one to learn, eh... but seriously, if you'd been doing 100s for five, going for 21 at 100 would have been a huge ask, even breaking it down. My own experience on Thursday with a 1x 20x BB backsquat, they recommend 50% of 1RM, but I scaled it back to 40% - meant I could keep the form, do it in one block of twenty, and keep Coach happy (and I eat squats, it's possibly my strongest competitive lift).

Hope the back came right with anti-inflammatories and rest - you'll want to be in a good place for the new job

I refused to take the tabs, but I went in on Saturday and did a run and a lot of stretching which appears to have helped. Oh I also did break it down, I did not do the full 21 in one go. It also happened on the second round when I just started lifting and putting in down and not actually using the correct technique to put the weight down.

[Andre01]

Warm up:

400m run then.... Well I did 800m outside.

12/9/6

Kb swing

Box jump

Push press just the bar

Strength/skill

5 sets of 5 reps:

Back squat 80kgs

Max rep Push up 20-15-15-15-15

Workout is:

3 Rounds: 32mins

12 Renegade Rows 13 kg dumbbells

16 DB Single Arm Snatch (8 each arm)

20 DB Squat Cleans

24 pullups So ended up doing 20 each round as I forgot that it was 24, and yes some I did in 5 reps and other I manged to do in 2's and 1's

This was bloody hard and I got frustrated and there were several times that I just wanted to walk out, but I stayed, and completed it. BTW it was when I was doing my pullups. I think that this is simply because I'm no longer using the band to help and it's all me. SO its a work in progress.. And I still have homework for this afternoon

[Andre01]

15/01/2013 "Deadlift. "

800m Row

Stretch

Warm up

3 rounds of:

20 mountain climbers

10 kb swing

10 barbell hang cleans

Strength

Deadlift 80kgs

Work on heavy lift for 10 mins - 2 every minute on the minute, Was a wimp today, but good technique

Workout is:

For Time: 13:06

15 Thrusters 40 kg

20m walking lunges

400m Run

15 Thrusters

20m walking lunges

400m Run

15 Thrusters

20m walking lunges

400m Run

Today I started on med extended release meds for ADHD, at one time I had to put down the weight for thrusters in the last round for the last 5 reps cause I started to blackout. But came back 20 sec later and finished witinin the time frame that I set myself.

[Andre01]

"Wednesday 16 January 2013"

Today I was working with my PT and this is what we did, he also learnt that my weak point is my back, well I already knew that.....And I now have more to add to my warm up that's not included here.

Warm-up

3 rounds of:

10kb swing

10 jump over box

20 double unders

Strength/skill

High (start pubic region) and mid hang snatch 40kgs.

Remember mid snatch go under bar, high must pull bar over

Workout is:

Three rounds for time of:

6xHang Snatch 50kg x 10

3xFront squat

6xStrict pull ups.

Then rest mins.

1000m Row

Then

Inverted row 20/10

Pistol squats 20/10

[Andre01]

Got banned from the gym until my PT session tomorrow. Cause I'm not listening and I am losing the enjoyment out of it. So I went for a 5 KM run yesterday and today. Tomorrow Morning at 10 I'm going back to smash it.

[Andre01]

Warm up:

1000M Run

Then 2 rounds:

5 pull-up

10 push-up

15 squat

Workout is:

AMR 20 Minutes:

1000m Row

With remaining time:

30 Squats

20 KB Swings 24/16

5 Burpees

Score for total Reps=305 Reps. 5 rounds and 30 squats, I felt this today as this was the second session this week and man I noticed it.

[Andre01]

28/01/2013 "Hero WOD"

For Time: 21:46

Run 1000m

Stretch

Hero WOD

10 Rounds:

10 Thrusters 40kgs

10 Ring push ups

Managed 7 rounds and had to swap to front squat due to back starting to play up. This was due to how I was putting the weight down and I should have done 30 not 40 kgs. But I noticed what I was doing wrong and carried on doing it!!! My PT also stated that I should not always do the stated weight so today is a NOT COMPLETED, Completed. Use a lighter weight and carry on next time.

[Andre01]

"Thursday 31 January 2013"

31/01/2013 7:54 PM

For Time: 12:32

Row 800m

Strength/Skill

Four sets of:

Front Squat x 5 reps 40-50-70-80kgs

Rest 10 secondsTall Box over Jumps x 1.1.1.1.1 - (rest 5-7 seconds between singles)

Rest 3 minutes

Workout is:

For time: 12:32

Row 1000 Meters

immediately followed by,

Three rounds of:40

Thrusters x 15 reps

Single skips 60

Lots of fun, had a little discomfort in my L) tricep as I have only just found it.

[Andre01]

Run

2000m (9:30 something)

Stretch and Double under practice.

Workout for today

1 round of for time: 14:35

25 Blank Bar Push Press

15 Toe to Bar

10 Hand release burpees

15 Blank Bar Push Press

15 Toe to Bar

10 Hand release burpees

5 Blank Bar Push press

15 Toe to bar

10 Hand release burpees

15 Blank Bar Push press

15 Toe to bar

10 Hand release burpees

25 Blank Bar Push press

Managed three personal bests today, managed 10 double unders, my run under 10 mins, and T2B done with correct form (back not arms).

[Andre01]

4-2-2013

Warm-up

2000m Run under 10 mins on treadmill

then Stretch

Skill Today

Handstand for max time

Double unders (managed 15 in 5 sets getting better)

L-Bend for max time (25 sec)

Workout is:

Four sets of 3-minute sprints of either:

“Cindy”

5 Pull-Ups

10 Push-Ups

15 Air Squats

Managed 7 rounds goal was 6. So I think that I did well