TFB goes Oly style

[teamfatboy]

Woo bludi hoooo TFB takes on CrossFit and @ MaD too, they are the bomb coaches, you are in great hands. If you ever make it up Whangarei ways you always welcome to train with us FarNorth CrossFit.

Yep, they are da bomb... I reckon a summer of CrossFit will do me a world of good and set me up for a good year's lifting.

And if I'm up that way, you can count on me visiting...

Haha don't forget to visit us in Manukau when you pop in to Auckland G :grin:

Feel your pain on the wall balls, I'm awesome at throwing med balls 10cms below the target :roll:

Cheer PnW, sounds like a CrossFit road trip on the books, fitness tourism

[teamfatboy]

Thursday 06 December

Just goofin' off in the gym

Deadlifts

5s at 60, 100, 120, 140 and 160 kg

Shrugs 5x 10x 100 kg

Bentover row 6x 6x 60 kg

Standing Calf Raises 10s at 142, 149, 156, 163 and 170 kg

Done.....

[teamfatboy]

Wednesday 12 Dec

I am an Inflexible Man (sung to the tune of ‘Solitary Man’)

I discovered the limits of my flexibility in the Strength WOD at 6am today. Triple thrusters at 40 were limited by my inability to rack the bar properly, because of tight triceps/ lats – so that’s something to work on.

Loved the WoD, tho, even if my ring rows need improving…. KB Swings are fun

[icecream]

Feel your pain on the wall balls, I'm awesome at throwing med balls 10cms below the target :roll:

And I'm awesome at smacking myself in the face with them Together, we make a formidable team.

I'm no good at thrusters either TFB.. wonder if it's a flexibility thing too..

[teamfatboy]

Wall balls - gotta love 'em (but hope they're not on Friday's WoD :pray: )

For me, I've always been tight thru that area/ had short stumpy little T-rex forearms which meant cross-grip front squats.

Now, maybe it's possible to do a press from cross-grip - or even

like this, but not yet, not this soldier...

Coach gave me some stretches, and I WILL overcome

[teamfatboy]

Thursday 13 Dec

Wasn't programmed to go, so didn't - would have liked to, 'cos this was the WoD:

5/3/1+ Back Squat

Based off 90% of your 1 Rep Max

Warm Up – 5 @ 40% – 5 @ 50% – 3 @ 60%

Work Sets -5 @ 75% – 3 @ 85% – 1+ @ 95%

Not so sure I'd have had the same view of the MetCon, which was a 6 min AMRAP of:

12 KBS 24/16kg

24 OH Lunge Steps 15/10kg plate

200m Run

Went to CityFatness in the evening for a quick lift...

Rope Pushdowns 3x 10x 30kg

French Press 10s at 30, 32 and 35 kg

Machine Press 3x 10x something.. meh.

[teamfatboy]

Friday 14 Dec

6am WoD

Strength 5x5 Push press, 35, 35, 40, 45, 50

MetCon 10m on-the-minute 2x BB Thruster 40kg RX 8) and 4x man-on-fire burpees

Had 10s to spare... but if I was relying on my man-on-fire burpees to extinguish the flames, I'm toast. :grin:

Happy to go Rx on the thrusters, the Push Press was a PB too, learning to bring the quads into the game

[teamfatboy]

Monday 17 Dec

6am: Today, I met a girl called "Elizabeth" - :shock:

21-15-9 Cleans 61/42.5kg Ring Dip, 15m time limit

Didn't have a baseline, so scaled the lift to 42.5, but then blitzed through it in 7m31.

I rather think I'd have been slower if I'd paid more attention to form, they weren't so much cleans as muscle-ups, or as Coach said 'reverse curls' :pfft:

will be paying attention to form over the Xmas break... honest :nod:

[teamfatboy]

Wednesday 19 Dec

6am WoD

Overhead Squats

5x at bw, then 5s at 20, 27.5, 27.5 and 30

Then a 7 min AMRAP of:

14 KBS 24kg/ 14 Lateral steps 12” - scaled to hell but my knees will forgive me :roll:

Strength was a tech session, first time with OH Squats. Could probably have managed triples at mid 40s but I'm content to nail the form down first...

[teamfatboy]

Thursday 20 Dec

9am WoD

Bench Press 5 x 5 [warm-ups 5x 50, 60]

75, 85, 92.5, 92.5, 92.5 - same as Coach

Then a 10min AMRAP of:

6 WallBalls 20lb to 10’

9 KBS 24kg

12 Box Steps 20”

5 rounds plus six... ran outta oomph but good fun

[teamfatboy]

Friday 21 Dec

6am WoD

Sumo DeadLift 5@ 70&, 5@ 80%, 3x 5@ 85%

[warm-ups 5x 60, 5x 100] 5x 140, 5x 160, 3x 5x 170 [PB for reps]

Then three, 3 min Challenges of:

Row for calories

Thrusters 20kg

Ring Rows (scaled from pull-ups)

Score is total reps - a measly 82 'cos I'd blown-out on strength :grin:

[teamfatboy]

Monday 24 December

Random 'redeem the inner powerlifter' 5x5 workout:

Squats 100/120/140/160/170

Bench 60/ 80/ 92.5/ 92.5/ 92.5

Deads 100/120/140/160/170

Seated DB Press 17s/ 22s/ 22s/ 25s/ 25s

And that'll do for forty-eight hours... see y'all Wednesday !

[teamfatboy]

Wednesday 26 December

early-ish work-out, just 'cos it was there

CG Seated Row 10x at 30/40/50 kg/ side

Iso LPD 10x at 35/35/35 kg/ side

Iso Pull-over 10x at 60/80/80 kg

Standing Mil press 5x 5x 40 kg

Cable Curls 10x 25/ 30/ 40/ 40/ 40 kg/ side

Done... before it gets too damn hot !

[teamfatboy]

Thursday 27 December

Quick session, working on basics

Push-press 2 sets of 5s at 40, 45, 50 and 55 kg

Front squats 2 sets of 3s at 55, 60, 70 and 80 kg

Bentover row 5x 5x 60 kg

French press 5s at 25, 30, 32, 35, and 40 kg

Done...

Logic in doing push-press and front squats was their role in building to Oly lifts. But... did the front-squats cross-over grip 'cos of flexibility issues. MobilityWod.com, here I come.

[teamfatboy]

After five days in the glorious Kaipara district, back into it...

Friday 04 January

Was going to do some general stuff, but training partner was up to deadlifts, so....

5s at 100, 120, 140, 160, 160 kg

Then hang cleans

5s at 30, 35, 40 then triples at 45, 50, 55

Short and to the point... first workout, if you can call it that, for 2013 done.

[teamfatboy]

Monday 07 January

Combining gym with house painting... fitted in a short workout:

BB Front Squats (cross-over grip)

5s at 50/ 60/ 70/ 80/ 90

Clean and Jerk

5s at 30 and 40 to get the form right, then 3s at 45 and 50, singles at 55 and 60. Can get the clean right but weak in the overhead phase with the jerk, which turns into more of a press... something to work on

BB Bench

5s at 60/ 70/ 80/ 90/ 90

Done...

Reasonably happy with that - the fronts were good and deep, but cross-over grip, rather than clean grip. I've got some flexibility issues around clean grip, which I'll need to work on. Plus, stumpy little T-rex forearms and comparatively long upper arms make for interesting geometry when it comes to the jerk...

[teamfatboy]

Tuesday 08 Jan

first CrossFit workout of the year:

(standing o'head) Press 3 reps x 5 sets – working for a heavy triple.

Warm-up on 5s at 20, 30 then

3s at 40, 45, 50, 50, 50... strict-as, not even a little hitch tolerated

Then a 9 minute ladder of increasing reps of:

Wallballs 20kg to 10′ and Deadlifts 60kg - 3,6,9,12,15,18,21,24

Managed the 15s in the 9m but got pinged on form... keep forgetting CrossFit's not about moving the weight... :nod: :grin:

[teamfatboy]

Thursday 10 Jan

Another demon workout - building up to five heavy singles on thruster/ jerk, which I did as a push press.. was limited by my lack of a decent clean grip, managed one at 60 but most were less than that. Then a 1x 20x bb squat at 80 kg....no pauses allowed, which is why I went quite light, could probably have handled RX (50% 1RM, eq 100kg) but there was a metcon to follow.

That was a 6m AMRAP

9 Box-steps

7 ring rows

5 wall balls - managed 4 plus 16, thankfully no 20lb balls in the face unlike someone....

Then, paid the price for the fun by spending the arvo up a ladder painting around the house... my knees have stopped talking to me :roll:

[teamfatboy]

Monday 14 January 2013

WOD: Push Press 3 x 5 – working up to a Heavy Triple

[warm-up 5s at 20/30/40] then triples at 45, 50, 55, 55, 55 - couldn't quite get to 60 for three...

Then an 8 Minute AMRAP of: 21 Hand Release Push Ups 15 Kettlebell Swings 24/16kg 9 Toes To bar - I'd completely gassed-out on the first go-around so only managed 2 rounds plus the HRPU and Kb swings... will get better.

[teamfatboy]

Tuesday 15 January

Started a six-week Olympic Lifting course tonight - setting bench-marks and getting settled.

Do NOT like the Junkyard Dog warm-up but then I don't have to like it, just have to DO it :nod:

Initial lifts: Snatch 40, C+J 55, Backsquat 170.

Actually reasonably happy with that - the snatch is light, but I want the muscle-memory calibrated before I start pushing hard, the C+J is limited by shoulder flexibility in the rack, but I think that'll improve with the extra mobility work. Squats

It'll be interesting to see what progress I can make - and if I get any carry-over when I chop back to a powerlifting plan to prep for the CDs.

[teamfatboy]

Wednesday 16 January

9am WoD:

After the bodyweight warm-up (3 rounds each on a 20s/10s tabata clock, of 5 ring rows, 10 hand-release press-ups, 10 sit-ups and 15 air squats) it was onto the good stuff.

Clean Pull

[warm-up 5s at 40, 50] triples at 60/ 70/ 80/ 90/ 100/ 110/ 120... by 120 it was getting interesting, but all good :nod:

Then MetCon:

Every Minute On The Minute (EMOTM) for 12 minutes:

8 DB Push Press 20/12.5kg

4 Lateral Burpees – over Paralette

Working overhead with a pair of 20s wasn't going to happen twelve hours after a hard Snatch and C&J session, so I scaled, but still blew-out :roll: ... cardio had better improve after all this :oops:

[teamfatboy]

Thursday 17 January

Second day of the Olympic Skills course - working on splitting my snatch... some very effective coaching, separating out the phases of the lift.

Finished with BB squats - 3x3x 150 kg.

[teamfatboy]

Tuesday 22 Jan

I KNOW I did a WoD and the Oly Course, but do you THINK I could remember it...

Tuesday 29 Jan

WoD: backsquats - warm-ups then triples at 100/140/150/160/170

Metcon - 4 RFT 4x 10m shuttle run, 10x KB swings 24kg - 2m48. Had my HRM on, will be interesting to see what the max HR was..... :shock: :pale: :grin:

[teamfatboy]

Thursday 31 January

WoD: no lifting, just the "Dirty Thirty"

For time:

30 Box jump, 20 inch box

30 Jumping pull-ups

30 Kettlebell swings, 16kg

Walking Lunge, 30 steps

30 Knees to elbows

30 Push press, 20kg

30 Supermans 1 second count

30 Wall ball shots, 20lb ball

30 Burpees

120 Skips (normally 30 double unders)

Faaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaark that was a long long long time..

Skipped the Oly class, did it later - three-height snatch and C&J... all good, 'cos at least this time I remembered to pull nose back before smashing bar to the ceiling :roll:

[M.T]

Damn TFB intense day there, don't think I would attempt that.