4 February 2017 – Saturday Starter

Strength

Back Squat 5×5

  1. 80 kg
  2. 85 kg
  3. 90 kg
  4. 100 kg
  5. 100 kg

20 minute AMRAP (Partner WOD)

30 STOH

30 Box Jumps

30 Calorie Row

30 Toes To Bar

Cashout

6 minute EMOM

20 Double Unders + 10 Deadlift @ 80 kg

20 Double Unders + 10 Hand Release Pushups

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19 September 2016 – A Jerk Is A Feeling

Monday night weightlifting may become a thing – I’m really enjoying it.

Today we focused exclusively on Split Jerks, and getting comfortable under a heavy weight. Like Coach John says, ‘A jerk is a feeling’.

We made chalk drawings of our foot placement pre and post jerk, in order to map where our feet should be when we get under the bar. Front foot should be a half a foot in front and rear foot should be a full foot behind. The markings really help in cementing where your feet should be, and with enough practice it becomes second nature.

Worked at 40 kg for the beginning and worked up to a 50kg split jerk, which began to feel really heavy towards the end. It is definitely a feeling.

Technique: 

Split Jerk (behind neck)

WOD: 

Split Jerk

6 x 3 @ 40kg

7 x 1 @ 50kg

 

12 September 2016 – WeightLift(ed)

Yup. Its been forever. I have been training though, just not blogging about it.

Alot has happened since my last post. Had some good goals set, which included getting a sub 25 on the 5km.Managed to achieve that in the dead of winter which was pretty cool. But after that, kinda fell off the wagon and lost a bit of that fitness. That regression caused other goal related activities to suffer. Which wasn’t great.

I’ve realized that this is a really important part of my goal setting (motivation) process so it needs to be done again. Here’s what went down.

@ 50 kg

5 min EMOM
3 Deadlift
2 Power Clean
1 Front Squat

10 min EMOM
4 Deadlift
3 Power Clean
2 Front Squat

10 min EMOM (added 5kg = 55kg)
4 Deadlift
2 Hang Squat Clean

THEN

@ 40kg

3 Rounds:
Max Strict Press
Max Push Press
3 Split Jerk

So the aim of this exercise was to fatigue the shoulders, to give the illusion that you’re split jerking a heavy weight when you’re actually not. It really does feel like it’s super heavy. So it’s great for getting the body ready for heavier weights going forward.

After the 1st round you really feel it.

Round 1:
5 strict press
5 push press

Round 2:
5 strict press
5 push press

Round 3:
4 strict press
4 push press

Really effective workout. Posture has improved drastically as well since then.

1 March 2016 – Going HAM(mie)

It’s been a month since my last post, and like clockwork I got injured again. A week before the Open!

This time it was an awkward place in my hamstring, where the hammie joins the glute. I was playing indoor soccer and towards the end of the game, stretched for a loose pass. The left leg extended and my right leg, which was the base, slipped. I ended up in a very painful splits on the field. I felt two pops in the upper part of my hammie. Walking was really sore for the days to follow and I eventually got to physio where a Grade 1 (bordering on Grade 2) tear was diagnosed. It is now week 3 and I am able to jog really slowly, and squat really slowly. Sitting for long periods of time is still sore though.

I have been trying to keep my fitness up with rowing and elliptical sessions (so boring!) and lots of pushups, but this is the first real WOD I’ve been more than 50% involved in.

Warmup:

2 lap run
15 lunge/lunge/squat
15 Push Up/Calf Stretch
15 TTBB
15 Pass Throughs

WOD:

3 x 5 Minute AMRAPS

Round 1

Row 60 cal
Max Knees to Chest

Round 2

Run 400m
40 Box Step Ups
Max Air Squats

Round 3

250 Double Unders
40 Situps
Max Reps KB Swings

Score:

Round 1: 25 Knees to chest
Round 2: 35 Air Squats
Round 3: 0 (got to 35 situps)

2 February 2016 – Helen(ish)

2nd month of the year already! Wooooo!

I have not consumed any meat, or (leavened) bread since January 10, and I must say, the effects are rather positive. Even in my training. Sometimes I feel like my heart is bursting out of my chest, but that kinda happens anyway. The past 21 days have been fueled by plants and it’s been really good!

WOD:

B: Conditioning EMOM
16 Min EMOM
Odd: 15 Burpee Ball Slams 10/7/5kg
Even : 40/50/60 DU or Skips

c: Helenish Sprint 3 Rounds
3 Rounds for time:
Run 200m
21 KBS (24kg)
15 Goblet squats ( can use a weight plate ) (24kg)
9 Chest 2 bar/ pull ups/ ring rows

Time: 13:07 (Rx)

 

28 January 2016 – Man The Sleds

Warmup

3 min Skipping

20 Med Ball Thrusters

20 Sit Ups

20 Push Ups

 

Conditioning

5 Rounds

Partner runs 200m

WHILST

10 Push Ups

15 Pelvic Raises

40 Bicycle Kicks

Plank for remainder of time

 

WOD

In Teams of 5

3 Min at each station

1 – Sled Push (120kg)

2 – Row (for calories)

3 – Sled Push (120kg)

4 – Ring Rows

 

27 January 2016 – Measure. Observe. Repeat.

Today’s WOD was a revisit of my attempt at 14.2, two years ago. Back then, the best I could manage was a pitiful 25 reps. Not even past the first round. 10 overhead squats, 10 painful pull-ups, 5 overhead squats and my 3 minutes were up. I remember not being too happy that day.

Two years later and I’m happy to report some progress!

Warmup

2 rounds (with a PVC pipe)

200m run

10 Overhead Squat

10 Pass Throughs

10 Overhead Squat

Mobility

Overhead Squat

Technique

Overhead Squat @ 50% (Work on form)

WOD

WORKOUT 14.2 (& 15.2)

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Score: 64 reps! (Rx) 

2014 is below…

14.2

My 14.2 score