Saturday 23 August 2014 - aka a shambles day!
@home
I think everyone must have these kinds of days ..?
Thorium competition Qualifier WOD 1 re-do
(maximum power output = reps x kgs)
ground to overhead 3 x 3 minute rounds with a 1 minute rest in between rounds
Attempt #1
Clean and Jerk 27kg
R1-30 R2-20 ..abandoned as score would not have beaten previous atttempt, cycling clean and jerks such a huge weakness for me! Even at light weights I feel almost instantly fatigued and I can't get a rhythm going.
Attempt #2
back to snatches - 25kg again
R1-35 R2-35 R3 - up to 20...and it starts raining! ..had I made 35 I would have beaten my previous score. :( ..now considerably fatigued, not to mention frustrated (!) did not make any further attempts!
Sunday 24 August 2014
@home
Squat snatches
1RM - 32kg pb!
3RM - 25kg pb!
Overhead pistols
1RM - 21kg pb!
3 x 5 ring dips
5 L-sit holds
5 muscle up progressions
Monday 25 August 2014 - REST DAY
Tuesday 26 August 2014 - LIGHT DRILLS ONLY
Wednesday 27 August 2014 - LIGHT DRILLS ONLY
Thursday 28 August 2014
@Crossfit Teesside
Thorium qualifier Wod 3!
10 minutes to do..
42 Burpee over the box jumps/step ups (20")
42 wall balls (6kg)
42 pull ups
as many ring muscle ups as possible
121 reps (5 pull ups short!) ..I can sense a re-do!
Friday 29 August 2014
@Crossfit Teesside
200m run - 30s pb!
10 minutes power cleans - got up to 50 kg
10 minutes clean and jerk - got up to 52.5 kg
5 minutes pull up practice
5 minutes toes to bar (cracked RE-BOUNDS!!!!) ..will I be able to do it next time??
Saturday 30 August 2014
@home
Thorium qualifier WOD 2
12 minute AMRAP
30 down and ups
60 russian kettlebell swings (16kg)
30 thrusters (30kg) (bork!)
60 double unders
255 reps last complete set at 10:38 - possibly re-do if have time, thrusters definitely lacked thrust.
Sunday 31 August 2014
@home
Thorium qualifier WOD 1 (!!)
snatches@28.5
R1 - 39 R2 - 35 R3 - 32 106 reps/3,021 power output ...yaaay! :)
Sunday 17 August 2014
@home
squat snatch practice @ 21kg
Overhead pistols > 17kg
Front raise 3 x 5 @ 4.5 kg
Monday 18 August 2014
@Crossfit Teesside
12 Minute - As Many Rouns As Possible
10 squat cleans 42.5 kg
40 double unders
4+4 RXD
25 GHD sit ups
5 strict pull ups on the rings
@Home
3RM squat clean > 51kg pb! (AT LAST..my pb has been 50kg for a year!!)
Tuesday 19 August 2014
@Crossfit Teesside
chipper
30 Handstand press ups
40 toes to bar
50 static lunges
60 kettlebell swings 16kg
800m run
17:45 RXD - handstand press ups so so so hard, really struggled. Have been better at these, they are going to top of "must practice" list!
5 strict pull ups on rings
@home
10 minutes 3RM squat cleans > 51.5kg pb!
10 minutes handstand press ups - mixture of kipping and strict with mats
dumbell strict press 5@6.8 kg, 9.07kg, 10.20kg
Wednesday 20th August 2014
@Crossfit Teesside
30-20-10
Overhead squats 30 kg
lateral burpees
10:37 RXD - OHS better but still hard 28 reps unbroken then wrecked!
@home
Deadlifts (end of WEndler programme) 5@68kg 3@77kg 1@86kg
Front squats 5@47.5 3@53 1@60
1 front rack lunge 60kg pb!
1 strict pull up 15kg pb!
1 ring dip 15kg pb!
DB strict press 5@7.9, 10.20, 11.33
Thursday 21st August 2014 - rest day
Friday 22 August 2014
@Crossfit Teesside
10m 1RM push press> 50kg pb!
10m 1RM split jerk>55kg
10m1RM deadlift>95kg
3RM thruster 43kg pb!
Sunday 10 August 2014
@home
Squat snatch practice/1RM - 31kg pb!
Overhead Pistol practice 1RM - 16kg
Monday 11 August 2014
@Crossfit Teesside
12 minute AMRAP
12 Deadlifts 42.5 kg
10 hang cleans
8 front rack lunges
6 shoulder to overhead
3+7 RXD - disgusting!
16 toes to bar pb!
25 GHD sit ups
Tuesday 12 August 2014
@Crossfit Teesside
1,000 m row
40 box jumps
50 sit ups
60 burpees
11:46 RXD - :) Row slow as ever but fast on bodyweight
Wednesday 13 August 2014
@Crossfit Teesside
12 m ladder
1 power snatch 35kg
10 wallballs 6kg
2 power snatches
10 wall balls
3
10
7+11 RXD :)) LOVED this heavy weight 3rd time done in wod, getting better
@home
Deadlifts 3@ 63, 72, 81
Front Squats 3@ 44, 50, 57
Front rack lunge 54 kg pb!
3RM strict pull up 7kg pb!
1RM ring dip 12kg pb!
Friday 15 August 2014
@Crossfit Teesside
400m run 1:09 pb!
1RM Push press - 48.5k pb!
1RM split jerk - 56kg pb!
1RM thruster - 46kg pb!
3RM deadlift - 90kg pb!
Saturday 16 August 2014
@home
Thorium qualifier wod - 3 x 3 min rounds max power output ground to overhead
25kg snatches - 38, 32, 32 - 2550
will be doing again! ..maybe try clean n jerk
usual Cindy with a vest
5 pull up
10 press ups 3+1 pb! woop!
15 squats
5 minutes Handstand press ups - 25 pb!
Sunday 3rd August 2014
@home
Deck of Cards!
Assign a movement to each suit, shuffle the cards and get going! Very hard! Took 15:34 to do the whole deck.
Monday 4th August 2014
@ Crossfit Teesside
10 minute ladder
1 Front Squat 42.5kg
1 pull up
2 Front Squats
2 pull ups
3
3
9+8 RXD :( think could have done better, overthinking squat cleans!
@home
10 minutes to establish 3rep max squat cleans > 41kg not quite sussed technique yet!
12kg strict pull up pb!
Tuesday 5th August 2014
5-10-15-20-25-30
double unders
kettlebell swings
burpees
13:40 RXD - so so so hard - arm cramping afterwards!
ring muscle up attempts - no chance! :(
Wednesday 6 August 2014
@crossfit Teesside
5 rounds
10 thrusters @ 30kg 8:37 RXD - bork, thrusters getting good (at some points!)
15 box jumps 20"
5 strict pull ups on rings
@home
Front squats 5@ 41, 47.5, 54
Deadlifts 5 @ 59, 68, 77
Dumbell bench press & Flyes
Friday 8 August 2014
@Crossfit Teesside
400m run pb attempt - 3 seconds slower! :(
10 m 1RM push press - 42.5
10 m 1RM split jerk - 50
10 m 3 RM deadlift - 87.5 pb!
Saturday 9 August 2014
1.5 mile run with 10kg vest
with vest:
5 strict pullups
10 press ups
15 squats
2+4 :(
5 m push press @ 27.5 - 37 reps :(
5m squat cleans@27.5 - 20 :(
Wednesday 23 July 2014
@Crossfit Teesside
30-20-10
Front Squats 42.5 kg
over the box jumps 20"
8:51 RXD
Thursday - rest
Decided would not be doing the competition as had nobody to mind the babby. Whilst people had offered to help it would have been too difficult to take her and manage between us on the day. :( ..knew would be gutted to not be involved once I was there.
Friday 25 July 2014
@home
1.5 mile run with 10kg vest
10minute AMRAP with vest
5 pull ups
10 press ups
15 squats
2+5 pb!
10minutes of thrusters @ 21kg (73 reps)
Saturday 26 July 2014
..might still be doing comp as Marv may be injured!! Have to wait and see how he is.
Sunday 27 July 2014 - JoLee Throwdown!!
Marvin was okay to do comp, so went to watch him with the babby. It was great fun and although i was gutted not to be in it I made the right choice as missed most of it owing to having to take babby out! Marv did great though - second place! ..and I randomly ended up doing 3 strict bar muscle ups so well pleased! :)
Monday 28 July 2014 - GUT CHECK!
@Crossfit Teesside
Today we did one of the workouts from the throwdown "gut check"
a)
400m run
25 down and ups
400m run
25 down and ups
400m run
7:58 RXD - very tough felt knackered as soon as started so wasn't feeling like I had done well but I think it was just because I was pushing myself because my time was decent.
b)
7 minute AMRAP
20 double unders
10 kettlebell swings 16kg
9+21 RXD - arms thoroughly cramped after this, took ages to recover! Pleased with score :)
..then afterwards managed 1 strict muscle up, which I filmed but only managed to capture my feet - awesome.
Tuesday 29 July 2014
15 minute AMRAP
7 deadlifts 60kg
5 pull ups
10 press ups
15 air squats
7+18 RXD
4 ring muscle up attemps - eek
1 bar muscle up
@home
300 double unders
3x5 DB strict presss
3x5 DB bench press
5 minutes high hang snatches @ 21 kg - 33 reps
Wednesday 30 July 2014
@Crossfit Teesside - DOUBLE GRACE
..my new worst wod!
60 clean and jerks @ 42.5kg - 15:04 RXD :(( pants! one of last to finish, massive struggle, no flow at all, kept switching between different overhead movements, push press, push jerk, split jerk, etc ..even the first rep felt hard, felt so tired, have felt like that before and sometimes its just nerves and I get into as I go along, but I didn't, it just got worse as I became more and more exhausted. In hindsight possibly scaling would have been more benefit that day, though I know I can do that weight usually better than that. Trying not to dwell on it too much though!
@home:
Front squats 5@ 41,47,54
Deadlifts 5@ 57, 68, 70
5 minutes high hang cleans @27.5 kg - 27 reps :(
Thursday - rest
Friday 1 August 2014
@Crossfit Teesside
Lots of ring muscle up attempts, first two close, then got progressively worse!
3 bar muscleups
Squat snatch tekkers with a pause then built up to 30.5kg pb!
300 double unders (judged by marv 4:44) - on box record (for how long?! must do again!)
Saturday 2 August 2014
1.5 mile run with 10kg vest 12:05 pb!
10 minute AMRAP with vest
5 pull ups
10 press ups
15 squats
2+9 pb!
5 minutes Handstand press ups 19 reps :((
