17 October 2016 – Monday Night Weights

Weightlifting:

Clean
20 reps @50% (40kg)
20 reps @60% (50kg)
20 reps @70% (60kg)

Jerk
5×2 @50% (40kg)
4×2 @60% (50kg)
3×2 @70% (65kg)
3×1 @80% (70kg)

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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.

6 January 2016 – Heat Wave Wednesday

Oly Warmup

2 rounds

6 reps

Deadlift

Straight Leg Deadlift

Bent Over Row

2nd Pull

Upright Row

High Pull Clean

Press

 

Mobility:

Front Rack

Lat Stretches on the wall

Tricep rolls on the bar

 

Strength

Build up to 70% Power Clean (50kg)

#PerfectForm

 

Heat Wave Wednesday

4 rounds

Min 1: Power Clean/Hang Power Clean

Min 2: Rest

Min 3:  Max Hollow Rocks

Min 4: Rest

Performed @ 50kg

img_7986

 

9 December 2015 – Strength Of A Wolf

Officially a wolf – signed up for Crossfit Wanderers. Awoooh! Excited for this new chapter of learning and growing 🙂

Warmup:
Oly Warmup
6 reps
2 rounds

Deadlift
Straight Leg Deadlift
Bent Over Row
2nd Pull
Upright Row
Front Squat
Press

1 lap run

Strength

Deadlift + Power Clean + Front Squat

10 + 3 + 3 @ 50% (35kg)

7 + 2 + 3 @ 60% (40kg)

4 + 4 + 3 @ 70% (45kg)

2 + 2 + 3 @70% (50kg)

1 + 1 + 2 @ 80% (60kg)

 

Burpees + Push Press + Pushups

14 + 5 + 5 @50% (30kg)

12 + 4 + 6 @60% (40kg)

10 + 3 + 7 @70% (50kg)

10 + 2 + 7 @70% (50kg)

10 + 1 + 7 @70% (50kg)

THEN

EMOM
6 minutes

7 Front Squat (80kg/60kg) (I did this @ 60kg)
70 Double Unders
7 – 10 strict pullups (Couldn’t even manage 3 in a row)

29 October 2015 – Cleaning Up

Strength
1×20
Back squat (60kg)

Wod
AMRAP 20:
3 Power Cleans (pick your weight)
3 Front Squats
3 Push Jerks

Score: 10 rounds + 3 cleans + 3 squats (60kg)

A bit different to the WODs we’ve been usually doing – which might explain my relatively low score. Lost of strength under duress was the aim here – to be able to perform complex lifting movements even when fatigued. Push jerks kinda got easier the more I got used to this new grip, which involves holding the bar in the bottom of the palm instead of around the finger area. Cash out was incredible. Incredibly hard! Plank was okay – just that darn L-sit – I have mass respect for gymnasts that do this almost all the time.

Core cash out
Alternating Tabata
L-sit
Plank Hold

Eventually wanna get to this level of L-sit!

   


 

25 August 2015 – #CrossfitWeek Day 2

Day 2 of #CrossfitWeek at Crossfit Blackheath. I miss my home box, Crossfit RLS but it’s great to be introducing my friends to the Crossfit culture. Blackheath is a great place to do so.

Elites present:
Keenan
Devan
Kim
Mike D

Warmup:
Skip for 3 minutes

Strength:
5 x 20kg
5 x 30kg
5 x 40kg
5 x 50kg
5 x 60kg

WOD:
Rep scheme of:
3 || 5 || 7 || 13 || 17 || 21
30 || 50 || 70 || 130 || 170 || 210 (Double unders)
120 || 200 || 280 || 520 || 600 || 840 (single skips)

Double Unders
Box Step Overs (24″/20″)
Power Clean (40kg(A)/30kg/20kg)
Push Press (40kg(A)/30kg/20kg)

Score: 13.12 Push Press

The way it worked:
The numbers represent the round and how many reps you do.

30 double unders
3 box step overs
3 power cleans
3 push presses

THEN

50 double unders
5 box step overs
5 power cleans
5 push presses

And so on…

 

A great engine builder especially with all those double unders. I got to the round of 17 and almost finished the push presses. My calculations determine that was ALOT of double unders. 30 + 50 + 70 + 130 + 170 = 450!

Final night tonight!

2 July 2015 – On The Box!

Strength:
1RM on one of the 4 lifts that you haven’t done. Back Squat, Bench Press, Strict Press or Deadlift. If you are happy with what you gave done for your CF Total and Bench press do the below.

Alternatively do:

Warm Up
2 Rounds
10 Backsquats
10 Behind the neck Push Press (Snatch Grip)
5 Snatch
5 Clean & Jerk

20 minutes to work up to 1RM
Power Clean (70kg!)
Power Snatch (50kg!)

I’m REALLY happy with these numbers! The 70kg didn’t feel very heavy at all, so I’m stoked!


WOD:
Complete 3 rounds for time of:
100m Run
20 Alternating One Arm Dumbbell Power Snatch (20,15)
10 Burpee Box Jumps (24,20)
100m Run
Rest 1 minute
*16 minute time cap
Adv (30,20)

Time: 13:33 (Rx)

3 June 2015 – Clean Slate

Strength
Deadlift
75% x 5 (60kg)
85% x 3 (80kg)
95% x 1 (100kg)
Do single first- Then- AMRAP to near failure

I made sure to keep my shoulder blades in and control the movement on the up and down. I also alternated grips between lifts. The double overhand hits the core nicely!

EMOM 10
1 Power Cleans
1 Hang power clean
1 High hang power clean

Did these with the bar at first, eventually loading up to 50kg (Bar, 30kg, 40kg, 50kg)

WOD
15 Squat Clean and Jerks (60,40)
100 Double Unders
10 Squat Clean and Jerks
100 Double Unders
15 Squat Clean and Jerks
Level 2 (50,30), 50 Double Unders
Level 1 (40,20), 100 singles

This injury might have been the best thing that ever happened to me. My form on double unders has improved immensely. I managed to hit 30 on a row tonight! It also makes you more mindful of your body and its limitations so you are always conscious of what one can and cannot do (but not in a limiting way). These weeks of rehab also has me doing everything strict – I think I’m gonna keep doing just that 😉 #Strength

Time: 15:27 (40kg Squat Clean/DUs Rx)

I can clean again! Wooooo! Granted it was at 40kg but its a start, hence the title ‘Clean Slate’. I also did lots of the stretches that the biokineticist recommended and those are helping loads. The squat cleans also worked the core a bit, somthing that’s been neglected since the injury  #GettingThere