Saturday 20 September 2014
@home
power cleans
10m high hang up to 33, 10, hang up to 35.5, full up to 55
5 minutes Handstand press up (strict 1 mat 2kg plate) - 11
L-sits on parallette bars
Sunday 21st September 2014
@home
Squat snatches - up to 36.5kg pb! + 3overhead squats pb!
muscle up progression (pause)
Monday 22nd September 2014
@Crossfit Teesside
5 rounds
run 200m
max rep front squats in the remaining time 42.5 kg
76 RXD
rebound toes to bar/5 strict ring pull ups/3 ring muscle up attempts
@home
power cleans - 10m high hang 10m hang 10m full - up to 54kg
1RM front squat 71kg pb!
Tuesday 23rd September 2014
@Crossfit Teesside
15m AMRAP
10 power cleans 42.5kg
10 lateral burpees
10 pull ups
4+5 RXD
rebound toes to bar/5 strict ring pull ups/3 ring muscle up attempts
@home
power clean practice @ 39kg
Wednesday 24th September 2014
@Crossfit Teesside
6 rounds
10 deadlifts 70kg
15 box jumps 20"
9:08 RXD pb!
rebound toes to bar/5 strict ring pull ups
@home
Dumbell strength routine
3x5 front raise 6.8kg
3x5 strict press, bench press, flyes 9.07kg
1RM w/pistol - 30kg pb!
strict handstand press ups (1 mat 2kg plate)- a lot better with arms slightly wider, managed a few sets of 4 :)
Thursday 25th September 2014 - rest day
Friday 26th September 2014
@Crossfit Teesside
800m run - 3:08 (but had to stop for car!! :(
3RM push presses -44kg pb!
3RM jerk - 44kg pb!
1RM jerk - 56.5 pb!
clean and jerk practice, few rebound toes to bar
Saturday 13 September 2014
@home
1.5 mile run with 10kg vest 12:00 pb!
10 minute AMRAPwith 10kg vest
5 strict pull ups
10 press ups
15 squats
3 rounds
5 minutes handstand press ups - 21
5 minutes thrusters, 10 @27.5, 5@33.5 (right hand strain injury :/)
Sunday 14 September 2014
@home
100 double unders
squat snatch - up to 29.5 kg
Overhead pistols - up to 18.5kg
5 ring dips x 2
5 x iron cross progression (single arm)
5 x muscle up progression
Monday 15 September 2014
@Crossfit Teesside
15 minute AMRAP
15 deadlifts 60kg
15 wall balls 6kg
15 unbroken double unders
6+13 RXD :) hamstrings FRIED!!
5 x ring pull ups, toes to bar
Tuesday 16th September 2014
@Crossfit Teesside
TOMO birthday WOD
33 cal skierg
33 cal row
3 x 33 burpee box jumps
33 KB swings
800m run
27:31 RXD :{ - BORK!
5 x ring pull ups, toes to bar
@home
squat clean tekkers
Wednesday 17th September 2014
@Crossfit Teesside
FRAN
21-15-9
Thrusters 30kg
pull ups
6:37 RXD :) 2min plus pb!
5 x ring pull ups, toes to bar, 1 strict muscle up, 25 GHD sit ups with 3kg ball
@home
ring dips - 15 pb!
w/ring dip - 18kg pb!
3RM w/strict pull up - 11kg pb!
Thursday 18th September 2014 - rest day
Friday 19 September 2014
@Crossfit Teesside
'Heavy lift Friday' with Jude!
10m power cleans - 45kg
10m split jerks - 52.5kg
10m clean and jerks - 52.5kg
rebound toes to bar, 1 strict muscle up
10 m power clean tekkers
Saturday 6 September 2014
@home
10 minute AMRAP with 10kg vest
5 pull ups
10 press ups
15 squats
3 rounds
5 minutes - handstand press ups: 22
5 minutes - thrusters 10 reps @, 13.25, 23.5, 26, 1@28.5
Sunday 7 September 2014
@home
squat snatches up to 27.5kg 3RM pb!
OH pistols up to 17.5 kg
5 ring dips
5 Muscle up progressions
5 iron cross progression holds
Monday 8 September 2014
@Crossfit Teesside
MAUR
3 rounds
8 power cleans 42.5 kg
9 handstand pressups
13 box jumps 20"
cashout 75 burpees
12:43 RXD - 5 minute pb!
Qualified for Thorium in 32nd place!
Tuesday 9 September 2014
@Crossfit Teesside
50 pullups
400m run
75 sit ups
600m run
100 squats
800m run
18:31 RXD
@home
power cleans tekkers @29 kg ending with10 reps
3RM pullup 10kg pb!
Wednesday 10 September 2014
@Crossfit Teesside
5 rounds
15 thrusters 25kg
15 Sumo deadlift high pulls
12:12 RXD
@home
1RM strict press - 35kg pb!
ring dips - 10 unbroken pb!
w/ring dip - 16kg pb!
power cleans - up to 55kg (tekkers still not right!)
deadlift up to 89 kg (failed 103kg)
Thursday 11 September 2014 - rest day
Friday 12 September 2014
@Crossfit Teesside
clean and jerk up to 55kg
deadlifts up to 90kg
toes to bar - managed some rebounds :)
Monday 1st September 2014
@Crossfit Teesside
My welcome back to normal training this week was one of the worst wods I have ever done. I RX'd this when I first did in June 2013 and my time was 16:21 last to finish in the heat and one of those where you really don't think you can!
21-15-9
Power cleans 35kg
Thrusters
8:26 (30kg) ..I tried a thruster at the full weight and it felt really heavy, I didn't want to struggle like last time so I stuck with a weight I knew I could do. If I had tried more and persevered I'm sure I would have managed okay enough and smashed my time but as it was I was able to keep up a really fast pace/high intensity and think more about technique. Cleans were unbroken and thursters were in sets of 5 (so still quite hard!). I felt like I got a lot out of it. Although I missed out on a pb I didn't regret scaling ..mostly because I enjoyed the wod this time!
..afterwards - 1 strict bar muscle up, some rebound toes to bar
Tuesday 2nd September 2014
@Crossfit Teesside
15 minute AMRAP
10 pull ups
20 box jumps
200m run
5+30 RXD
Pull ups felt really good for some reason got a good rhythm going managed a set of 10 and big sets all the way through.
..afterwards - failed 3 ring muscle up attempts (why do I keep trying to this after wods??)
5 strict ring pull ups, 2 strict bar muscle ups, few rebound toes to bar, 25 GHD sit ups.
Wednesday 3rd September 2014
@ Crossfit Teesside
..another tough one!
10, 9, 8, 7 etc - 1
Push Press 42.5kg
Front rack lunges
15 Double under every round
10:14 35kg unbroken apart from 1 set of push press. Told by Coach should have put on more weight. I think this time I could have but again it felt heavy when testing it out...though once the wod started and I put some aggression into it I was able to cycle the push presses better than I have done before. However, many other times I have put on the full weight and only been able to do 1s and 2s.
Thursday 4th September 2014 - REST DAY
Friday 5th September 2014
@Crossfit Teesside
THorium Qualifier WOD 3!
10 minutes:
42 burpee over the box jumps
42 wall balls
42 pull ups
remaining time ring muscle ups
126 9:59 pb! Woohoo just managed to get all the pullups in, even though took 30 seconds longer on the other stuff. Wall balls went very wrong and got loads of no reps!
