Wod:
5 rounds for time:
-5 squat cleans (45kg)
-10 pull ups
-200m run
My time= 8:30
Another fast and light workout in the morning as we are still working on our squat clean technique. We spent the first 15 minutes working on this, with everyones form looking better at the end. A goal of mine for quite some time now has been to do a wod without stopping, from GO to the very last rep without a 'breather'. 3 rounds in i was thinking this could be it, i was feeling good. For some reason on my fourth set of pull ups i dropped off the bar after 5..?!? i had more in me yet for some unknown reason i dropped off. was not impressed with myself.
Strength & Power:
5-5-5
-shoulder press (40kg)
-back squat (85kg)
-weighted chest to bar pull up (bodyweight- fail)
-deadlift (90kg)
We have this new strength & power programme; every Monday and Thursday we do 3x5 reps of the above movements with the same weight the entire session. If you were able to complete the entire 3 sets of 5, then next session you would bump up the weight. If then you weren't able to complete all 3 sets, you would keep that same weight on until completion. This was my first session so i went light to get a feel of where i was at and to set a base. All movements felt fine, except the shoulder press was actually pretty close to my max (weak area of mine) and the c2b pull ups i failed on the last rep of set 2 with my bodyweight. can't wait to see some improvements!
100's wod:
100 wall balls for time:
My time: 5:38 (9kg/9')
Did this late at night in my folk's garage with some heavy music in my ears. It felt great, but the hardest part was trying not to wake the neighbours, everytime i wanted to drop the ball i had to catch it and gently place it down... hard to do by the 70th rep!
Saturday, 8 October 2011
Wednesday, 5 October 2011
Long Session
Today was a long session!
Skills wod:
-practice skin the cats
-practice iron cross
-practice muscle ups
This skills session was good, did it with Pete, Match and Jac. A gymnastics focus today as i found a new weakness, my skin the cat is terrible! I am going to have to really hammer these if i want to compete with the other boys. The iron cross was good, we simply tied a couple of orange bands together and hung them on the rings. Then all you have to do is place your feet in the middle and this was enough to support you as you worked deeper and deeper into an iron cross.
Wod:
3 rounds for time:
-5 squat cleans (45kg)
-10 d/u
-5 squat cleans
-25 d/u
My time= 4:15
100's wod:
For time:
-100 kipping dips
My time= 19:56
This one was brutal. I chose something that I'm not very strong with and it showed! Did this one with Jac, but she did the 100 dips on the edge of a box- still a good workout! She was finished by the time i was on 36 reps haha. It was good because she was able to encourage me the entire way through to the end.. all 20 minutes of it! That definitely helped. The plan was to do 10 a minute, so aiming for a time of 10 minutes. It felt good up until 30 reps in, then it started to get hard, fast. By then I was already doing 2 at a time, and by 60 it was mainly singles all the way in. Definitely made me better though... next time strict??
Skills wod:
-practice skin the cats
-practice iron cross
-practice muscle ups
This skills session was good, did it with Pete, Match and Jac. A gymnastics focus today as i found a new weakness, my skin the cat is terrible! I am going to have to really hammer these if i want to compete with the other boys. The iron cross was good, we simply tied a couple of orange bands together and hung them on the rings. Then all you have to do is place your feet in the middle and this was enough to support you as you worked deeper and deeper into an iron cross.
Wod:
3 rounds for time:
-5 squat cleans (45kg)
-10 d/u
-5 squat cleans
-25 d/u
My time= 4:15
100's wod:
For time:
-100 kipping dips
My time= 19:56
This one was brutal. I chose something that I'm not very strong with and it showed! Did this one with Jac, but she did the 100 dips on the edge of a box- still a good workout! She was finished by the time i was on 36 reps haha. It was good because she was able to encourage me the entire way through to the end.. all 20 minutes of it! That definitely helped. The plan was to do 10 a minute, so aiming for a time of 10 minutes. It felt good up until 30 reps in, then it started to get hard, fast. By then I was already doing 2 at a time, and by 60 it was mainly singles all the way in. Definitely made me better though... next time strict??
Monday, 3 October 2011
Cleaning it up
Today was a skill day with everyone at the box working on their 'power clean'. We spent about 15-20 minutes on this as the coach (including myself in the afternoon classes) stressed 3 main points:
1) Addressing the bar so the bar is almost touching your shins and that the shins are vertical (knees aren't sticking out over the bar). This may mean your shoulders have to be in front of the bar and your legs/glutes are really activated to get to this position This will help the bar travel in a vertical direction up your legs until just past the knees where the 2nd main point comes in.
2) There will be a distance between your pelvis and the bar, as well as an clear angle formed by this position. The point to stress is that to generate the power needed to let the bar travel from this position up to the rack is created by 'opening this angle up' or 'exploding your hips'. So the faster you increase this angle created by your legs and torso (the pelvic region) the more power will be generated to give the bar momentum to travel upwards. Match described this as a 'second jump' and will more often than not have the bar grazing your upper thighs; This is GOOD as it means your hips are opening up as you thrust the bar vertically.
3) on the way down from the rack position, it is practically the same in reverse. The elbows remain high & outside as you lower the bar down as close to the body as possible. The arms lock out as you 'catch' it with your upper thighs. From here you can guide it down to that proper address position by sending your bum backwards and guiding the bar down along your shins. From here you should be in a good position to start your next rep!
Wod:
5 round for time:
-8 power cleans (45 kg)
-9 burpee bar hops
-10 box jumps (24")
My time= 7:29
Fairly light weights today, but this just meant you can go faster through the reps and does not make in any easier. Overall a good time, but felt this workout suited me... stick in HSPU's and it would have been a whole different story;)
1) Addressing the bar so the bar is almost touching your shins and that the shins are vertical (knees aren't sticking out over the bar). This may mean your shoulders have to be in front of the bar and your legs/glutes are really activated to get to this position This will help the bar travel in a vertical direction up your legs until just past the knees where the 2nd main point comes in.
2) There will be a distance between your pelvis and the bar, as well as an clear angle formed by this position. The point to stress is that to generate the power needed to let the bar travel from this position up to the rack is created by 'opening this angle up' or 'exploding your hips'. So the faster you increase this angle created by your legs and torso (the pelvic region) the more power will be generated to give the bar momentum to travel upwards. Match described this as a 'second jump' and will more often than not have the bar grazing your upper thighs; This is GOOD as it means your hips are opening up as you thrust the bar vertically.
3) on the way down from the rack position, it is practically the same in reverse. The elbows remain high & outside as you lower the bar down as close to the body as possible. The arms lock out as you 'catch' it with your upper thighs. From here you can guide it down to that proper address position by sending your bum backwards and guiding the bar down along your shins. From here you should be in a good position to start your next rep!
Wod:
5 round for time:
-8 power cleans (45 kg)
-9 burpee bar hops
-10 box jumps (24")
My time= 7:29
Fairly light weights today, but this just meant you can go faster through the reps and does not make in any easier. Overall a good time, but felt this workout suited me... stick in HSPU's and it would have been a whole different story;)
Sunday, 2 October 2011
Fast Food & Drugs
After a weekend fueled by booze and greasy food I never felt worse waking up on a Sunday at 2pm.. "What am I doing" is the usual response i find myself saying. Talking with Coach Murphy, he says he has put fast food in the same classification as drugs, so basically -don't touch the shit. Match had a good way of putting it- "It's like taking drugs or smoking, other people might do it.. and all the best for them, but it is something that i just don't do" - why can't the same be said for a Big Mac and a large shake? A good concept i think i will take on board as i try to focus on my nutrition. Food for thought...
-350m run
-5 burpees
-10 push ups
-15 air squats
My time= 8:45
Jess's time= 12:00
A quick wod this arvo with my friend Jess at a park down her street.
Wod:
4 rounds for time:-350m run
-5 burpees
-10 push ups
-15 air squats
My time= 8:45
Jess's time= 12:00
A quick wod this arvo with my friend Jess at a park down her street.
Friday, 30 September 2011
PR- FRAN
The 'girl' wod that everyone loves to hate...
FRAN
21-15-9
-Thrusters (45kg)
-pull ups
My time= 5:57
Good workout to have on a friday arvo. Last time I did this was my first time, at my level one cert back in June but with 40kg. I got a time of 6:24 and this time I was aiming for a sub 6 time... so pretty stoked:)
Definately a workout that you feel like you're holding your breath for six minutes (if you're not gasping for air at the end.. sorry but you're not going hard enough... or you're bat man.)
100's Wod:
100 air squats for time
My time= 1:50
(did this in the bathroom before a shower...why not eh?)
1 second in... "shit"
FRAN
21-15-9
-Thrusters (45kg)
-pull ups
My time= 5:57
Good workout to have on a friday arvo. Last time I did this was my first time, at my level one cert back in June but with 40kg. I got a time of 6:24 and this time I was aiming for a sub 6 time... so pretty stoked:)
Definately a workout that you feel like you're holding your breath for six minutes (if you're not gasping for air at the end.. sorry but you're not going hard enough... or you're bat man.)
100's Wod:
100 air squats for time
My time= 1:50
(did this in the bathroom before a shower...why not eh?)
Wednesday, 28 September 2011
holding the fort
So my brother and I have been looking after the box while owners Match & Kirst were away on a well deserved holiday. This also meant a chance to program Tuesdays 'Strength & Power' session as well as Wednesdays WOD. Shown below along with my training for the last three days:
Sunday 25/09
Recover from the Primal Pairs competition on Saturday (update pending)
Monday 26/09
Wod 1:
Tabata sit-ups
Accumulative score= 92
Wod 2:
12, 9, 6, 3, 6, 9, 12
Pull-ups
Push-ups
Box jumps (24")
Burpees
My time= 9:56
100's Wod:
100 sit ups for time= 3:53
100 KB swings (20kg) for time= 5:26
Tuesday 27/09
Strength & Power session
1)7x1 barbell farmers carry (adding weight each rep)
Final rep= 120kg (60kg each hand)
note: dropped weight twice before making it across room (15m). These were hard as i had never done these before, the weights moved either down or up as you walked causing you to drop it not because of lack of grip strength, but from the bumper catching the ground. It was definitely a challenge to keep those bars horizontal, but i guess that's the point!
2) 3-3-3-3-3 weighted dips
3-3-3-3-3 weighted strict pull ups
Final weight for last set of each= 16kg (69kg body weight+16kg vest= 85kg)
These felt pretty good, started off with just 2 bars (approx 1.3kg each) in the vest and by the last set all bars were in.
100's Wod:
100 pull ups for time: 6:32
Got the first 20 in a row, managed another 10 after that, So basically got 30 within the first minute. After that it was a few sets of 5, and then 3's all the way in. No ripped hands, a nice surprise.
Wednesday 28/09
A couple of back2back Wod's I programmed:
Wod 1:
10 Min AMRAP:
-50 double unders
-15 pull ups
-10 power snatches (40kg)
My score= 3 rounds
Wod 2:
8 Min AMRAP:
-200m run
-8 pistols
-10 KB thrusters (20kg)
My score= 3/17
Absolutely devastated I had only 2 more thrusters to get to 4 full rounds. Two short, but taxing wods... tomorrow's looking like a rest day:)
Sunday 25/09
Recover from the Primal Pairs competition on Saturday (update pending)
Monday 26/09
Wod 1:
Tabata sit-ups
Accumulative score= 92
Wod 2:
12, 9, 6, 3, 6, 9, 12
Pull-ups
Push-ups
Box jumps (24")
Burpees
My time= 9:56
100's Wod:
100 sit ups for time= 3:53
100 KB swings (20kg) for time= 5:26
Tuesday 27/09
Strength & Power session
1)7x1 barbell farmers carry (adding weight each rep)
Final rep= 120kg (60kg each hand)
note: dropped weight twice before making it across room (15m). These were hard as i had never done these before, the weights moved either down or up as you walked causing you to drop it not because of lack of grip strength, but from the bumper catching the ground. It was definitely a challenge to keep those bars horizontal, but i guess that's the point!
2) 3-3-3-3-3 weighted dips
3-3-3-3-3 weighted strict pull ups
Final weight for last set of each= 16kg (69kg body weight+16kg vest= 85kg)
These felt pretty good, started off with just 2 bars (approx 1.3kg each) in the vest and by the last set all bars were in.
100's Wod:
100 pull ups for time: 6:32
Got the first 20 in a row, managed another 10 after that, So basically got 30 within the first minute. After that it was a few sets of 5, and then 3's all the way in. No ripped hands, a nice surprise.
Wednesday 28/09
A couple of back2back Wod's I programmed:
Wod 1:
10 Min AMRAP:
-50 double unders
-15 pull ups
-10 power snatches (40kg)
My score= 3 rounds
Wod 2:
8 Min AMRAP:
-200m run
-8 pistols
-10 KB thrusters (20kg)
My score= 3/17
Absolutely devastated I had only 2 more thrusters to get to 4 full rounds. Two short, but taxing wods... tomorrow's looking like a rest day:)
new focus
So it's been close to a month since my last post. It's not that i haven't been training, but have been focused on the many other things going on in my life (mostly Uni)... So I've taken this time to re-focus on my fitness goals and will sort of 'start afresh'. This means (1) a new training program, (2) more focus on my nutrition, and (3) more time learning the movements and working on becoming a better coach. These are the three parts that i hope to concentrate on as my Uni work load decreases and I have more time to do so.
(1) A new training program-
I feel i should be ramping up my training if i want to reach my goals of making regionals in 2013 and the world games by 2016. So after a 10 months of getting to know my body and what i can/can't handle training wise, I have come up with a program for myself that i hope to follow to keep my performance heading in a upward direction as opposed to what it feels like at the moment. Horizontal.
It consists of:
-2 days on: 1 day off
-The 2 days of training will consist of 2/3 workouts
-1 workout will be a met-con programmed from the box (Cooee), the 2nd will be a '100 workout' (an idea that i have come up with to focus on building both skill and work capacity for a movement), the 3rd will be a pure strength or skill session.
The 'hundred' workouts:
I lay awake one night thinking of how i can improve a particular movement the most efficient way. It hit me, Do it... A LOT! seems blatantly obvious doesn't it. I figured doing a hundred reps of one movement for time would be a sufficient number to improve that particular movement and create that intensity that we are after. The 'hunderd' workouts could range from anywhere between 100 seconds (if doing air squats) to a maximum of 2 hours (me doing 100 muscle ups!). But on the whole they should be around the 5 to 20 minute mark. The perfect time space. An example of this is my first two '100s' workouts:
1) 100 KB swings @20kg for time: 5:26
2) 100 pull-ups for time: 6:32
The idea is to do these again in the near future and work on getting that time down and/or doing it at a higher weight. It's cool cause you can do any movement you feel you need to work on (100 pistols for time, 100 snatches etc..) I think this will be a good addition to my training program and a way to keep myself motivated and to improve particular movements that may be a weakness for me. I do get that it contradicts the 'constantly varied' ideology that crossfit promotes, but that is what the other workouts are for.. this is more of a idea purely for training purposes. See if it can help you?
(1) A new training program-
I feel i should be ramping up my training if i want to reach my goals of making regionals in 2013 and the world games by 2016. So after a 10 months of getting to know my body and what i can/can't handle training wise, I have come up with a program for myself that i hope to follow to keep my performance heading in a upward direction as opposed to what it feels like at the moment. Horizontal.
It consists of:
-2 days on: 1 day off
-The 2 days of training will consist of 2/3 workouts
-1 workout will be a met-con programmed from the box (Cooee), the 2nd will be a '100 workout' (an idea that i have come up with to focus on building both skill and work capacity for a movement), the 3rd will be a pure strength or skill session.
The 'hundred' workouts:
I lay awake one night thinking of how i can improve a particular movement the most efficient way. It hit me, Do it... A LOT! seems blatantly obvious doesn't it. I figured doing a hundred reps of one movement for time would be a sufficient number to improve that particular movement and create that intensity that we are after. The 'hunderd' workouts could range from anywhere between 100 seconds (if doing air squats) to a maximum of 2 hours (me doing 100 muscle ups!). But on the whole they should be around the 5 to 20 minute mark. The perfect time space. An example of this is my first two '100s' workouts:
1) 100 KB swings @20kg for time: 5:26
2) 100 pull-ups for time: 6:32
The idea is to do these again in the near future and work on getting that time down and/or doing it at a higher weight. It's cool cause you can do any movement you feel you need to work on (100 pistols for time, 100 snatches etc..) I think this will be a good addition to my training program and a way to keep myself motivated and to improve particular movements that may be a weakness for me. I do get that it contradicts the 'constantly varied' ideology that crossfit promotes, but that is what the other workouts are for.. this is more of a idea purely for training purposes. See if it can help you?
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