Crossfit to PL

[icecream]

So after a year of absolutely mucking around, I've decided I'm going to focus on lifting and get into Powerlifting for 2014.

I've been really inconsistent in training this year after a rather large change in my home life (stressssssss), but the last 2 months I've been quite regular at the gym with wods, and did a Smolov Jnr for squats as well.

Thinking I'll do 5/3/1 as it was nice and simple to follow (just don't get me started on Beyond 5/3/1 hello toooo many variations wtf).

Current maxes:

Squat - 92kg

Dead - 105kg - Has been like this for a year, as soon as I go even 2kg over I can't pick that fucking bar up.

Bench - 45kg

Goals:

Squat - 100kg

Dead - 120kg (have managed 115 once)

Bench - Around 55-60. (have done 52.5 before) No time frame yet, just want to get regular with lifting.

I train out at Body Business at Crossfit East Tamaki too, we do a fair bit of Oly lifting there which I think will be helpful. 

So yay journal

[Leeroid]

Nice! Some strong lifts there already, what's the bodyweight?

 

I'm probably going to incorporate a 5/3/1 program with a bodybuilding split too in a few weeks so will be interesting to see how you find it. Are you going to continue crossfitting?

[icecream]

As of right now, 65kgs. I'd like to get back under 63 as I feel sluggish and blerrrggggh when I go over 63. 

Yup I'll continue crossfit 2x a week. The structure of where I am now is quite different to where I was earlier this year - we spend a good 20mins on strength work, another 10-15 on circuits of stuff, and then a short conditioning wod to finish.. so I think it will be beneficial..maybe?

Start tomorrow ooooh what to start with!

[AZIDE]

Start tomorrow ooooh what to start with!

Benching?

[icecream]

OKAY!

*clapping*

[FellowshipOfTheRon]

yahoo new log, if in doubt always go with bench ^^ looking forward to seeing crossfit combined with PL. wondering how the combination will affect your gains

[icecream]

Well since switching to this crossfit all my squat related lifts have gone up a good 10kg, so I just need to focus on bench and dead more to even it out

 

and eat

 

like a monster

 

*bad*

 

[teamfatboy]

Good decision.. well, I would say that *biggrin* but I think you'll enjoy it.

Don't forget the Commonwealth and Oceania Champs in December for motivation... you'll see some of the best women and men in the sport over five days of lifting, both raw and equipped.  http://www.oceaniapowerlifting.com/

[icecream]

Hey TFB

Are you still rocking out at MaD?

Right so yesterday I went in to bench - silly me, at the same time a CF class was on. My friend ended up needing a partner for the partner W/O, and we lift a good 15/20kgs heavier than the rest of the women in our conditioning...so my name got called in to pair up with her haha.

Buy in: 400m run

Then 3 rounds for time, share the load:

10 HSPU (handstand pushups)

15 shoulder to overhead (we used 40kg and push pressed)

20 partner burpees

25 front squats 40kg

30 sumo deadlift high pulls 40kg

Cash out 400m run

Then did bench:

5x5 @ 25

5x5 @ 30

5x10 @ 35

And she agreed to bench with me in return for me being her partner, so she maxed out 55kgs. Sweet!

No accessory work obvs *crazy*

Rest day today.

[teamfatboy]

Nah... after I did the Oly course at MaD, we moved house so getting to Petone wasn't so easy - in fact I'd have to drive PAST at least one other 'box to get there..  they were a good box, but Wellington's got heaps now - Toa, CFCW, Porirua, in fact CrossFit Central Wellington is a couple of doors up from the Powerhouse, my home-away-from home.  Josi, who got me into it, left for Spain so couldn't nag me... 

But the main factor in pulling out was the Oceania/ Commonwealth PL champs... I'll never had a better chance to compete at that level, so that became my main focus.  

I have been putting a lot of the core thinking behind CF into my training, and have been killing myself with Tabata at regular intervals!  I now know that I can crack out a measly 10 burpees/ minute  

 

[Pseudonym]

I hope you two ex-Crossfitters are still crossfitting enough to enter our Crossfit challenge... a year's supply of protein could be yours!

[OnlyHuman]

Good luck. I be following your journey. 

[icecream]

I should have waited until school holidays finished to schedule 5/3/1 properly..

Oh well. Barbell Club last night, hang snatch and hang clean and jerk.

5 reps @ 75

4 reps @ 80

3 reps @ 85

2 reps @ 90

1 rep @ 95% of your max FULL lift for both.

I think that's how it went anyway.

I got up to 38kg for 2 of hang snatch - my full snatch is a pissy 40kgs because I'm scared of shit like this happening to me:

 

And my hang c+j I finished on 57kgs I think. Full is 60kg, neeed to do more overhead stuff.

[icecream]

Today

5 rounds NOT for time:

5 deadlifts (heavyish): 75kg

8 HSPU

one carpark stone carry. 20kg

then 10mins to est max deadlift: 105 for life *sad*

5 rounds for total time of:

10 pullups

10 barbell overhead lunges

100m sprint

90 sec rest

12:11

[Dinahlady]

I got up to 38kg for 2 of hang snatch - my full snatch is a pissy 40kgs because I'm scared of shit like this happening to me:

 

 

Haha! what are you worrying about - it doesn't look that painful! DId her hair get caught or did she just not let go of the bar? 

[icecream]

Looks like she just didn't let go of the bar - showed my coaches and they said they have seen it happen in comps sometimes  *shok* couldn't help but laugh though.

[OnlyHuman]

I couldn't help but laugh .... (feeling guilty).

[icecream]

So, oops I haven't trained in nearly two weeks. After that last log my shoulder was hammered. Went to doctor who said it feels like scar tissue buildup from an old injury, and now I just need to see a physio (I have ongoing shoulder issues since high school 15 fkn years ago)

In that two weeks I have decided to quit crossfit altogether  

So tomorrow I will restart at a snap gym - once I saw they had a squat rack I thought WHY NOT.

SQUATS!

[OnlyHuman]

...... I thought WHY NOT.

SQUATS!

Amen! *good*

 

[icecream]

I think I got a little overexcited this morning *yahoo*

Started with my squats which were pretty awful - But I'll blame that on having time off.

5x5 @ 55

5x5 @ 60

5x6 @ 70 <-- lol. It just wasn't happening

Then I thought to myself, gosh I better take my nutritionists advice about doing some higher reps to shape my legs up a bit (they look cellulitey stumps at the moment, no shit).

Barbell Lunge (alt):

3x20 @ 25kg

2x16 @ 30kg

Leg Extension:

3 sets of 20

Leg Curl, same thing.

Guess it kinda throws the whole heavy and low thing out the door, who knows. Summer is coming though *bad*

 

[teamfatboy]

Hmmm - things were going so well 'til you went all high-rep on us there *stop*

Just kidding.... in fact some of the good Russian PL training programmes throw in accessory work like that, as a means of flushing out/ stretching and mobilising the muscle... like 5x 10x db flies after bench, or 5x 10x barbell gms after squats. Nothing too heavy, just a good solid weight that you can do without failure for the rx sets x reps.  

[icecream]

Yeah well I'm supposed to do 5x10 for accessory, so I thought hey what's another 10 on top of that. That's the crossfit in me I guess *help*

[teamfatboy]

For motivation, coming live to Manukau, Kimberly Walford is guest lifterer at Oceanias, just popping in to break some world records, probably lifting Saturday 7th, here she is recently at the Arnold, narrowly missing a 240kg dead, she is in the -72kg class, and yes RAW!

 Maybe this'll help.  

Or.... 

[Dinahlady]

So, oops I haven't trained in nearly two weeks. After that last log my shoulder was hammered. Went to doctor who said it feels like scar tissue buildup from an old injury, and now I just need to see a physio (I have ongoing shoulder issues since high school 15 fkn years ago)

In that two weeks I have decided to quit crossfit altogether

So tomorrow I will restart at a snap gym - once I saw they had a squat rack I thought WHY NOT.

SQUATS!

YAY Snap! 

Too bad about the injury setback but it happens! Just keep on going!!  

[icecream]

TFB I like the second vid Got any of women in 63kg class? Is that a class, or is that just in weightlifting..

Dinahlady will be working the strict stuff only on it I could hardly steer a steering wheel for a week after *aggressive* stupid shoulder.