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    Workout 266, Saturday 24th 10:00am

    All the creamy, delicious pints of Guinness I could fit down my gullet in Bowes last night. Very ropey this morning. Realised when I'd made it down to the LUAS stop that I had forgot my lifting shoes, so this was all done in flats.

    Warmup

    Snatch PVC Pipe warmup

    Strength

    Press
    8 @ Bar
    3 @ 40kgs
    3 @ 60kgs
    3 @ 65kgs
    3 @ 70kgs
    4 @ 75kgs (better than last week)
    1 Strict Press @ 70kgs (went up smooth, needed to exorcise Wednesday from the mind)

    Front Squat
    3 @ Bar
    3 @ 60kgs
    3 @ 70kgs
    3 @ 80kgs
    3 @ 90kgs
    1 @ 95kgs

    Okay, flats obv make it a little tougher.

    Metcon

    15 minute cap:

    5 rounds of:

    10 Ring Rows
    20 weighted box steps, 15kgs dumbells & 20" box
    Row 250m
    Only got 3 rounds done. The weighted step ups were very grippy.
    "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

    Comment


      Originally posted by FeetMagic View Post
      I can't wait until I have the disposable income to allow me get involved with a Crossfit gym tbh. The workouts, camaraderie and goal-setting seem great and it's a testament to their methods how much Lloyd has learned and progressed. It definitely comes down to just how big into it you are; it's obvious Lloyd is far from your regular gym-goer - less than a year back into it and 2nd at national rowing championships??
      Ah, I wouldn't read too much into that. I'm weirdly predisposed to one very niche movement pattern, I have many weaknesses.

      Where I might be slightly different is that I've developed a thickheaded focus on performance measurements above all else, where a lot of people want a blend of performance and aesthetics and don't want to sacrifice the latter too much for the former.

      Originally posted by Mellor View Post
      I thought I post the other day about the rule of 5.
      Can't see it now.
      Yeah, Hanley has been banging on about it recently. I think there is some mental stuff going on outside of it though. Deadlift day is frequently my best day of the week. I look forward to pulling from the floor, I've developed a consistent and effective technique that I don't have to worry about and it all contributes to being strong on the day. Conversely, on squat days I have a slew of technical cues and doubts swirling around in the head every time I address the bar and I don't look forward to it anywhere near as much. Not too shocking that those sessions tend to have me feeling weaker on average.


      Originally posted by Mellor
      What sort of prices and frequency are you basing that off.
      Obviously in a bit removed from Irish prices but, I'd be surprised if you multiple weekly sessions for less than 40 euro.
      Originally posted by The C Kid View Post
      This.

      Most courses/programmes I looked at with anyone who had a decent reputation you're looking at €900+ for a 12 week programme.
      Yep. Dominic Mulleny is dear and is the kind of level I'd be interested in. €180 per month is much, much cheaper than the rates top coaches with good records are charging. Again, there is a race to the bottom regarding prices. This thread on boards stuck in my head:



      Lots of people falling over themselves to boast about how cheap they are getting their membership plus pool for.

      My focus is on results and performance and I don't mind overpaying so long as I'm moving forward. In my view, you want to be in a place where the coaches are well paid and motivated; are constantly learning and developing their own skills; can afford good equipment and are willing to fund its maintenance; and everyone you're training around have made an investment to be there and it matters to them.
      "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

      Comment


        Workout 267, Sunday 25th 10:00am

        Ah yeah, another fill of the black stuff, another deathly hangover.

        Warmup

        Turkish Get Ups
        Dynamic Stretching
        Scap Push Ups
        Scap Slides
        Scap Pull Ups

        Strength

        HBBS
        5 @ Bar
        5 @ 60kgs
        5 @ 80kgs
        5 @ 90kgs
        5 @ 100kgs (might have been the most technically spot on set of squats I've ever done)
        5 @ 105kgs
        3 @ 110kgs

        Didn't have the heart for 5 x 5 but good to get some work in.

        Metcon

        10 minutes of row 30 seconds; 30 seconds off
        Got 161 metres on the first, had a high of 168 on the fourth and all other were ~165. Hard work.
        "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

        Comment


          Workout 268, Monday 26th 18:30pm

          Warmup

          Left / Right plank holds
          Dynamic Stretching
          Hamstring Band Work
          Glute stretching

          Strength

          Deadlift
          5 @ 60kgs
          5 @ 100kgs
          3 @ 120kgs
          1 @ 140kgs
          5 @ 154kgs
          3 @ 174kgs



          3 @ 195kgs

          No hassle. Hips maybe getting a tad high to start and shins could be a touch more vertical. Strength is all there though.

          Metcon

          10 min cap:

          21 - 15 - 9

          Burpees
          Wall Balls 20#
          8:56. All the sweat.
          "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

          Comment


            Originally posted by LuckyLloyd View Post
            Metcon

            10 min cap:

            21 - 15 - 9

            Burpees
            Wall Balls 20#
            8:56. All the sweat.
            Does 20# mean 20lbs?

            I like the look of that. Deceivingly tough.
            I've done a burpee/wall ball metcon in the past. Reps were 10, 9, 8...3, 2, 1

            Comment


              Originally posted by Mellor View Post
              Does 20# mean 20lbs?

              I like the look of that. Deceivingly tough.
              I've done a burpee/wall ball metcon in the past. Reps were 10, 9, 8...3, 2, 1
              Yep 20lbs

              That would be 55 reps of each. Mine was 45. Prefer mine on that basis!!
              "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

              Comment


                Workout 269, Wednesday 28th 17:30pm

                Warmup

                Toe Taps
                Reverse arches
                Dynamic Stretching

                Strength

                Strict Press
                8 @ Bar
                5 @ 40kgs
                3 @ 60kgs
                5 x 3 @ 66kgs (Much better than last week)
                1 @ 70kgs
                1 @ 75kgs

                Much more solid than last week.

                Metcon

                12 min amrap:

                40 Single Unders
                20 Box Step Ups 24"
                Got five rounds and 14 step ups done. Very happy with that, worked hard.

                Mobility

                Couch Stretch, 2 mins each side.
                "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                Comment


                  Workout 270, Friday 31st 18:30pm

                  Picked up a bit of a cold during the week and generally a little run down due to consistent lack of sleep the past while. Decided to push on and train nonetheless, was glad I did in the end.

                  Warmup

                  Turkish Get Ups
                  Dynamic Stretching

                  Strength

                  HBBS
                  5 @ Bar
                  5 @ 60kgs
                  5 @ 80kgs
                  5 @ 100kgs
                  4 x 5 @ 105kgs

                  Sharing with big Pete and it actually helped this evening to spur me on. A few grindy reps in there, but form was generally good.

                  Metcon

                  “The Humane Burpee”
                  10 Swings
                  5 Goblet Squats (Put the bell down between your feet under control)
                  Inchworm out to the Push Up Position (walk on your hands)
                  5 Push Ups
                  Inchworm Back to the Start
                  10 Swings
                  4 Goblet Squats (Put the bell down between your feet under control)
                  Inchworm out to the Push Up Position (walk on your hands)
                  4 Push Ups
                  Inchworm Back to the Start
                  10 Swings
                  3 Goblet Squats (Put the bell down between your feet under control)
                  Inchworm out to the Push Up Position (walk on your hands)
                  3 Push Ups
                  Inchworm Back to the Start
                  10 Swings
                  2 Goblet Squats (Put the bell down between your feet under control)
                  Inchworm out to the Push Up Position (walk on your hands)
                  2 Push Ups
                  Inchworm Back to the Start
                  10 Swings
                  1 Goblet Squat (Put the bell down between your feet under control)
                  Inchworm out to the Push Up Position (walk on your hands)
                  1 Push Up
                  Inchworm Back to the Start
                  8:47 - swings the hard part.
                  "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                  Comment


                    Workout 271, Saturday 1st 11:00am

                    Got ~9 hours sleep for the first time in a while and felt better this morning.

                    Warmup

                    Snatch PVC Pipe warmup

                    Strength

                    Press
                    8 @ Bar
                    3 @ 40kgs
                    3 @ 60kgs
                    3 @ 65kgs
                    3 @ 70kgs
                    4 @ 75kgs

                    Didn't feel super strong

                    Front Squat
                    3 @ Bar
                    3 @ 60kgs
                    3 @ 80kgs
                    2 x 3 @ 90kgs

                    Not super strong today.

                    Metcon

                    20 minute cap:

                    5 rounds of:

                    Row 500m
                    20 Ab Mat Sit Ups
                    15:33, happy. Rowed each round a little faster. Cass was also rowing and set up alongside each other and it helped to have a bit of competition.
                    "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                    Comment


                      Workout 272, Sunday 01st 10:00am

                      Warmup

                      Pull Ups
                      Dynamic Stretching
                      Scap Push Ups
                      Scap Slides
                      Scap Pull Ups

                      Strength

                      HBBS
                      5 @ Bar
                      5 @ 60kgs
                      3 @ 80kgs
                      5 @ 100kgs
                      4 x 5 @ 107.5kgs

                      Getting very tough, having to fight on pretty much every set to get all reps done.

                      Metcon

                      15 - 12 - 9

                      Clean High Pulls @ 80kgs
                      Push Ups
                      10:20. Flew through the pushups all unbroken but probably gave the first set of Clean High Pulls too much respect.
                      "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                      Comment


                        Workout 273, Tuesday 3rd 18:30pm

                        Warmup

                        Chin Ups
                        Dynamic Stretching
                        Stretching
                        Shoulder Band Work
                        Hamstring Band Work
                        Glute stretching

                        Strength

                        Deadlift
                        5 @ 60kgs
                        5 @ 100kgs
                        3 @ 120kgs (Hmm, felt tight during the warm ups, didn't feel like I had usual range of motion)
                        5 @ 135kgs (Easy)
                        5 @ 160kgs (Fine)
                        8 @ 180kgs (Grind City)

                        Very tough, as it probably should be. Took a bit of heart to keep going after the fifth. Last rep was very difficult, got stuck for a millisecond before I could drive my hips through to finish.

                        Some perspective:

                        - this time last year I was working off a 1 rep max pull of 180kgs;
                        - on the 4th of June last year (i.e. one year ago) the below was a work set;

                        I created this video with the YouTube Video Editor (http://www.youtube.com/editor)


                        Going to say there is good progress being achieved!

                        Metcon

                        12 min cap:

                        50 - 40 - 30 - 20 - 10

                        Single Unders
                        Ab Mat Sit Ups
                        Was gassed out after the last Deadlift set so just sat on the plates panting while Derek laid out the metcon. By the time I got moving and put the plates and bar back all the longest skipping ropes were gone. By the time I got a rower out as a replacement and got moving we were already two minutes in. As it was I did:

                        Sit Ups 50 - 40 - 30
                        alternating each round with Rowing 15 Calories

                        Bad mix after the Deads as I had already trashed my midline. Glad to see time expire after my last go on the rower.
                        "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                        Comment


                          Workout 274, Wednesday 4th 19:30pm

                          Woof, drained all day after last night's pulls.

                          Warmup

                          Hanging Knee Raises
                          Shoulder raises
                          Shoulder Band Work
                          Dynamic Stretching

                          Strength

                          Strict Press
                          8 @ Bar
                          5 @ 40kgs
                          3 @ 60kgs
                          5 x 3 @ 67kgs

                          Never really in danger of missing a rep. Onwards.

                          Metcon

                          15 min amrap:

                          5 Pull Ups
                          10 Down and Ups (Burpees without the jump at the top)
                          15 Box Step Ups 24"
                          Four rounds, just tried to keep moving.
                          "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                          Comment


                            Workout 275, Thursday 6th 18:30pm

                            Warmup

                            Pull Ups
                            Dynamic Stretching
                            Stretching

                            Strength

                            HBBS
                            5 @ Bar
                            5 @ 60kgs
                            3 @ 80kgs
                            5 @ 100kgs
                            5 x 5 @ 110kgs

                            A few real grinds but they all went up so.

                            Metcon

                            15 min cap:

                            3 rounds:

                            500m row
                            21 kettlebell swings @ 24kgs
                            12 Burpees
                            4 Burpees left when time expired. To make matters worse, my mate who recently joined crossfit finished in 14:56. Tilt.

                            Was a real struggle, taxing few days training. Fair amount achieved though.
                            "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                            Comment


                              Workout 276, Saturday 7th 11:00am

                              Eh, not in the best of shape this morning to say the least.

                              Warmup

                              Snatch PVC Pipe warmup

                              Strength

                              Strict Press
                              8 @ Bar
                              5 @ 40kgs
                              3 @ 60kgs
                              1 @ 65kgs
                              1 @ 70kgs
                              1 @ 75kgs
                              1 @ 80kgs
                              **1 @ 84kgs** PB (Utterly epic grind as displayed in video below)






                              Last video is tiny unfortunately, but gets the point across. Have had to put a fair amount of work in for that 2kgs PB. Press is the most frustrating lift to achieve progress on.


                              Front Squat
                              3 @ Bar
                              3 @ 60kgs
                              3 @ 80kgs

                              Metcon

                              20 minute cap:

                              21 - 15 - 9

                              Dumbell Push Press @20kgs
                              Front Squats @ 80kgs
                              Got as far as 3 Push Press done in the round of 9. Front Squats were very time consuming.
                              Last edited by LuckyLloyd; 07-06-14, 13:26.
                              "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                              Comment


                                Workout 277, Sunday 10th 10:00am

                                Had no business turning up to this session. Was outright ill from the get go. Easily the worst session since I started this last year. Actually tapped out on what I was supposed to do and struggled through the below.

                                Warmup

                                Turkish Get Ups
                                Shoulder Band Work
                                Hamstring Band Work
                                Dynamic Stretching
                                Scap Push Ups
                                Scap Slides
                                Scap Pull Ups

                                Strength

                                HBBS
                                5 @ Bar
                                5 @ 60kgs
                                5 @ 80kgs
                                5 @ 100kgs
                                3 x 5 @ 105kgs

                                Diabolical. Extremely difficult and poor technically.

                                Metcon

                                Was supposed to be a 2k row for time but I wasn't able and Pete reasoned with me to do something a fair bit less taxing.

                                10 rounds of weighted sled pushes back and across the floor
                                30 seconds on; 30 seconds off
                                Pumping sweat by the end. Lesson learned for next time.
                                "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                Comment


                                  Workout 278, Tuesday 10th 18:30pm

                                  But you can't be letting the cunts win now. Today's motivation video:



                                  Warmup

                                  Turkish Get Ups
                                  Dynamic Stretching
                                  Stretching
                                  Glute stretching

                                  Strength

                                  Deadlift
                                  5 @ 60kgs
                                  5 @ 100kgs
                                  3 @ 120kgs (Hmm, felt tight during the warm ups, didn't feel like I had usual range of motion)
                                  1 @ 140kgs
                                  3 @ 150kgs (Derek noticed that I was doing a mini bicep curl at the top of these!)
                                  3 @ 170kgs (apparently still a slight curl on the last rep)
                                  6 @ 190kgs (GOING HOME EVERY REP BABY)

                                  The bicep curl / shrug / weird row stuff is a product of trying to really snap the hips through at the top. I need to just squeeze the glutes and keep in control through all percentage sets.

                                  Lots of encouragement from Craig throughout the last set which really helped. The last two reps were very tough, but the 190 pulls felt very solid technically. Derek agreed that they looked good too.

                                  Metcon

                                  10 min ALAP:

                                  30 Single Unders
                                  2 Pull Ups
                                  Kept moving, got 3 chin ups on some of the rounds.
                                  Last edited by LuckyLloyd; 10-06-14, 20:50.
                                  "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                  Comment


                                    Originally posted by LuckyLloyd View Post
                                    Strength
                                    **1 @ 84kgs** PB (Utterly epic grind as displayed in video below)
                                    Beast grind. Fair play.
                                    Serious amount of weight in that strict press

                                    Comment


                                      Workout 279, Wednesday 11th 19:30pm

                                      Warmup

                                      Hanging Knee Raises
                                      Shoulder raises
                                      Shoulder Band Work
                                      Hamstring Band Work
                                      Scap Slides
                                      Scap Push Ups
                                      Scap Pull Ups
                                      Dynamic Stretching
                                      Stretching

                                      Strength

                                      Strict Press
                                      8 @ Bar
                                      5 @ 40kgs
                                      3 @ 60kgs
                                      5 x 3 @ 68kgs

                                      A little grindey - definitely slower bar speed than last week. Let's see if we can get to 70kgs on this progression.

                                      Metcon

                                      Row 3 x 1000m; 1 min rest between each effort
                                      3:36.3
                                      3:36.3
                                      3:35.8

                                      Happy with the consistency. Was cumulatively tough without ever being terribly difficult.
                                      "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                      Comment


                                        Workout 280, Saturday 14th 11:00am

                                        Warmup

                                        Shoulder Band Work
                                        Hamstring Band Work
                                        Leg Swings
                                        Bootstrappers
                                        Airdyne

                                        Strength

                                        HBBS
                                        5 @ Bar
                                        5 @ 60kgs
                                        3 @ 80kgs
                                        3 @ 100kgs
                                        5 x 5 @ 112.5kgs

                                        Some real grinds, and very difficult throughout. Will be surprised if I get all 25 reps at 115kgs.

                                        Metcon

                                        20 minute cap:

                                        4 rounds of:

                                        Row 500m
                                        25 Lunges
                                        14:21
                                        Lunges were a bloody nightmare after the squats. Legs in ribbons now.
                                        "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                        Comment


                                          Workout 281, Wednesday 18th 17:30pm

                                          Heat = sapped energy. Heat = hay fever. Didn't feel tip top showing up for this.

                                          Warmup

                                          Hamstring Band Work
                                          Stretching
                                          Glute stretching

                                          Strength

                                          Deadlift
                                          5 @ 60kgs
                                          5 @ 100kgs
                                          3 @ 120kgs
                                          1 @ 140kgs
                                          5 @ 160kgs
                                          3 @ 180kgs (heavy today)
                                          3 @ 200kgs (very tough and slow, but they all went up. Don't believe I would have had a fourth rep)

                                          Was hard, but it was still a good result given the day that was in it.

                                          Metcon

                                          15 min cap:

                                          21 - 15 - 9

                                          Pull Ups
                                          Box Step Ups 24"
                                          14:25. Pull Ups always hard for me so just glad to get the work done really.
                                          "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                          Comment


                                            Workout 282, Friday 21st 18:30pm

                                            Warmup

                                            Dynamic Stretching
                                            Stretching

                                            Strength

                                            HBBS
                                            5 @ Bar
                                            3 @ 60kgs
                                            3 @ 80kgs
                                            3 @ 100kgs
                                            3 @ 115kgs (woah, got the third rep badly wrong and walked it in)
                                            4 x 5 @ 115kgs

                                            A real struggle, last rep of each set a sick grind. Was lightheaded after the last rep of the last set and missed the rack on the right side when walking it in. Managed to give my head and neck a good scrape with the bar for my trouble. Pete jumped in to assist me. Little scary but no damage done.

                                            It's kind of embarrassing that 115kgs is so tough for me. The disparity between my squat and deadlift is utterly hilarious.

                                            Metcon

                                            10 min amrap:

                                            30 Single Unders
                                            5l, 5r Kettlebell Snatches @ 16kgs
                                            Lost count on rounds - either 6 or 7. Let's err on the side of caution and call it 6!!
                                            "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                            Comment


                                              Workout 283, Saturday 21st 11:00am

                                              Warmup

                                              Snatch PVC Pipe warmup

                                              Strength

                                              Strict Press
                                              8 @ Bar
                                              5 @ 40kgs
                                              3 @ 60kgs
                                              1 @ 65kgs
                                              1 @ 70kgs
                                              1 @ 75kgs
                                              1 @ 80kgs
                                              F @ 85kgs
                                              F @ 85kgs

                                              Bleh, wasn't there. Warm week, up late watching the world cup, etc. That said, time to 531 the press for a few months and see where it takes us.

                                              Metcon

                                              6 x 500m Row; 1 minute rest between attempts
                                              1:43.8
                                              1:43.9
                                              1:43.4
                                              1:43.4
                                              1:43.3
                                              1:39.5

                                              Happy enough.
                                              "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                              Comment


                                                Workout 284, Sunday 22nd 11:00am

                                                Warmup

                                                Snatch PVC Pipe warmup

                                                Strength

                                                Power Cleans
                                                Technical work @ bar and 40kgs from the hang
                                                3 @ 40kgs
                                                3 @ 50kgs
                                                3 @ 60kgs
                                                3 @ 65kgs
                                                3 @ 70kgs
                                                3 @ 75kgs
                                                3 @ 80kgs
                                                1 @ 85kgs

                                                Best power cleans I've ever done anyway.

                                                Metcon

                                                6 x 500m Row; 1 minute rest between attempts
                                                1:43.4
                                                1:43.2
                                                1:43.2
                                                1:43.4
                                                1:43.4
                                                1:42.4

                                                Good consistency. Bit mad doing the same thing two days in a row, but you can't get enough time on the torture machine.
                                                "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                Comment


                                                  Workout 285, Wednesday 25th 17:30pm

                                                  Warmup

                                                  Hanging Knee Raises
                                                  Push Ups
                                                  Dynamic Stretching

                                                  Strength

                                                  Deadlift
                                                  5 @ 60kgs
                                                  5 @ 100kgs
                                                  3 @ 120kgs
                                                  1 @ 140kgs
                                                  1 @ 160kgs
                                                  1 @ 180kgs
                                                  1 @ 200kgs
                                                  **1 @ 220kgs** PB



                                                  I had intended to test on Sunday, so the plan was to do 5 singles at 85%. But when 180kgs flew up I felt I might as well go for it there and then and Colm agreed. 220kgs was fairly comfortable really, slight slowness of getting the hips through but it was great off the floor for a max effort. Colm took a video, I'll post it when he sends it on.

                                                  Metcon

                                                  1 min between rowing efforts:

                                                  250m
                                                  500m
                                                  750m
                                                  500m
                                                  250m
                                                  Grand, chugged through it with an average of 1:41 or so. Hamstrings were fatigued from early so was never going to be super fast.
                                                  "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                  Comment


                                                    video, sharing, camera phone, video phone, free, upload


                                                    I'll take it, though it could be prettier
                                                    "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                    Comment


                                                      Workout 286, Saturday 28th 11:00am

                                                      Warmup

                                                      PVC Pipe Overhead Squats
                                                      Dynamic Stretching

                                                      Strength

                                                      Strict Press
                                                      8 @ Bar
                                                      5 @ 40kgs
                                                      5 @ 50kgs
                                                      5 @ 57kgs
                                                      5 @ 64kgs

                                                      Inauspicious start to 531 for the press. I did all of this work within 9 minutes, so may explain the lack of juice on the top set.

                                                      Front Squat
                                                      5 @ Bar
                                                      3 @ 60kgs
                                                      1 @ 70kgs
                                                      1 @ 80kgs
                                                      1 @ 90kgs
                                                      1 @ 100kgs
                                                      1 @ 110kgs
                                                      F @ 115kgs

                                                      Bleh, lost tightness at the bottom and had to dump it.

                                                      Metcon

                                                      20 minute cap:

                                                      500m Row
                                                      7 Goblet 32kgs
                                                      14 Kettlebell Swings @ 32kgs
                                                      21 Burpees
                                                      7 Goblet 32kgs
                                                      14 Kettlebell Swings @ 32kgs
                                                      21 Burpees
                                                      7 Goblet 32kgs
                                                      14 Kettlebell Swings @ 32kgs
                                                      500m Row
                                                      17:03

                                                      In pieces after. Tweaked my low back on the last row. Hopefully nothing major.
                                                      "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                      Comment


                                                        Workout 287, Sunday 29th 11:00am

                                                        Back a little sore, so avoided loading it

                                                        Warmup

                                                        PVC Pipe Snatch Warmup
                                                        Shoulder Band work

                                                        Strength

                                                        Bench Press
                                                        8 @ Bar
                                                        5 @ 40kgs
                                                        5 @ 60kgs
                                                        3 @ 80kgs
                                                        3 @ 85kgs
                                                        3 @ 90kgs
                                                        3 @ 92.5kgs
                                                        1 @ 95kgs
                                                        1 @ 100kgs
                                                        2 @ 105kgs (Ken spotted this and may have given a touch of assistance halfway through the second)

                                                        Technique not dialed in but then how could it be when I never bench? Happy to take what I got on the day.

                                                        Metcon

                                                        20 minute cap:

                                                        Airdyne 50 Calories
                                                        7 Ring Rows
                                                        14 Box Steps 24"
                                                        21 Ab Mat Sit Ups
                                                        7 Ring Rows
                                                        14 Box Steps 24"
                                                        21 Ab Mat Sit Ups
                                                        7 Ring Rows
                                                        14 Box Steps 24"
                                                        Airdyne 50 Calories
                                                        13:08

                                                        Was good, much easier task than the previous day's metcon.
                                                        Last edited by LuckyLloyd; 05-07-14, 11:41.
                                                        "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                        Comment


                                                          Workout 288, Tuesday 01st 18:30pm

                                                          Back was much better today.

                                                          Warmup

                                                          Hanging Knee Raises
                                                          Push Ups
                                                          Dynamic Stretching
                                                          Scap Pull Ups
                                                          Scap slides

                                                          Strength

                                                          HBBS
                                                          8 @ Bar
                                                          5 @ 60kgs
                                                          3 @ 80kgs
                                                          1 @ 100kgs (Will asked me to stay tighter at the bottom and told me I could shave a couple of inches and still make depth comfortably)
                                                          1 @ 110kgs (Better)
                                                          1 @ 120kgs
                                                          1 @ 130kgs (Little heavy)
                                                          ***Walkout 160kgs and hold for five seconds***
                                                          1 @ 140kgs (Good, Will was happy for me to try a PB)
                                                          **1 @ 152kgs** PB



                                                          Excellent outcome. Lots of emotion into the last two lifts, and the 152kgs was a better quality rep than my 150kgs on Christmas week. Lost a few months progress due to the hip injury but great to be back where I was at the turn of the year. Linear progression worked well.

                                                          Chatting to Will after and he suggested maxing out the linear progression and then maybe moving to 531. Might be the ticket.

                                                          Metcon

                                                          12 minute cap:

                                                          100 Burpees


                                                          Not exactly what I would have wanted at the end of a long hot day. As it was, battled through consistently and had 91 done at the 12 minute mark. Colm gave me the nod to finish it out anyway and helped me over the line to finish a second shy of 13 minutes. I was the slowest in the class but a few of the guys were dead sound to keep encouraging me after they had finished. Helped get me there - burpees no fun for a man my size!
                                                          "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                          Comment


                                                            100 Burpees. Fk that.
                                                            After stringing a few together, the body turns to lead.

                                                            Comment


                                                              Great work on the deadlift and squat PBs.

                                                              The deadlift was so smooth. You've got plenty more there.

                                                              Also, 100 burpees after a squat max? Insane comes to mind.

                                                              Comment


                                                                Workout 289, Wednesday 2nd 17:30pm

                                                                The heat, my god the heat.

                                                                Warmup

                                                                Hanging Knee Raises
                                                                Push Ups
                                                                Shoulder Band Work
                                                                Scap Slides
                                                                Scap Push Ups
                                                                Scap Pull Ups
                                                                Stretching

                                                                Strength

                                                                Strict Press
                                                                8 @ Bar
                                                                5 @ 40kgs
                                                                3 @ 60kgs
                                                                3 @ 65kgs
                                                                3 @ 70kgs (tough)
                                                                1 @ 75kgs
                                                                1 @ 80kgs (big grind)

                                                                This isn't working. Need to rethink my approach here.

                                                                Metcon

                                                                21 - 15 - 9

                                                                of

                                                                Wall Balls 20#
                                                                Kettlebell Swings 32kgs
                                                                10:04
                                                                "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                Comment


                                                                  Originally posted by Lurker23 View Post
                                                                  Great work on the deadlift and squat PBs.

                                                                  The deadlift was so smooth. You've got plenty more there.

                                                                  Also, 100 burpees after a squat max? Insane comes to mind.
                                                                  Cheers dude. Squat video:

                                                                  video, sharing, camera phone, video phone, free, upload


                                                                  Very happy with the Deadlift. Technique on the Squat max a little loose.
                                                                  "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                  Comment


                                                                    Originally posted by LuckyLloyd View Post
                                                                    It's kind of embarrassing that 115kgs is so tough for me. The disparity between my squat and deadlift is utterly hilarious.
                                                                    Meant to ask last week but is there an ideal or typical ratio for this?

                                                                    Comment


                                                                      Originally posted by The C Kid View Post
                                                                      Meant to ask last week but is there an ideal or typical ratio for this?
                                                                      Hmm, open to correction but 'typical' doesn't really apply. Due to knee tendinitis last year I barely squatted, and trained pulling motions far more than my squat. I am also built in such a fashion that squatting will always be a less comfortable movement for me than the Dead. And lastly I am squatting High Bar to decent depth, probably low bar would be a stronger position for me and to maximize my potential I would want to aim for a smidgen below parallel and no more. I also don't use a belt.

                                                                      How's that for excuses!

                                                                      The point is that my ratio is no accident, I am unbalanced due to training history and natural levers. And for each individual those factors will be different and their ratios a product of variables specific to them as individuals. Most people in CFI would squat a similar amount if not more than they pull likely because they never Deadlift for strength.

                                                                      But it is certainly not 'ideal'. My squat should be stronger than it is. I'd feel a lot better if I was moving 170 - 180 anyway, but it's going to take a lot of work to get there...
                                                                      "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                      Comment


                                                                        Workout 290, Friday 4th 18:30pm



                                                                        Warmup

                                                                        Pull Ups 5 x 3
                                                                        Scap Pull Ups
                                                                        Hamstring Band Work
                                                                        Stretching

                                                                        Strength

                                                                        Deadlift
                                                                        5 @ 60kgs
                                                                        5 @ 100kgs
                                                                        3 @ 120kgs
                                                                        5 @ 140kgs
                                                                        5 @ 160kgs
                                                                        8 @ 183kgs

                                                                        Delighted. Very grindy top set, but reps were strong and solid technically.

                                                                        Metcon

                                                                        15 minute cap:

                                                                        500m Row
                                                                        21 Kettlebell Swings @ 24kgs
                                                                        50 Single Unders
                                                                        14:21

                                                                        Had to dig, was tough.
                                                                        Last edited by LuckyLloyd; 05-07-14, 11:44.
                                                                        "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                        Comment


                                                                          Workout 291, Saturday 5th 11:00am

                                                                          Warmup

                                                                          PVC Pipe Overhead Squats
                                                                          Dynamic Stretching

                                                                          Strength

                                                                          Push Press
                                                                          5 @ Bar
                                                                          5 @ 40kgs
                                                                          3 @ 60kgs
                                                                          3 @ 65kgs
                                                                          3 @ 70kgs
                                                                          4.5 @ 75kgs (just lost tightness before the 5th rep)

                                                                          Whatever.

                                                                          Front Squat
                                                                          5 @ Bar
                                                                          3 @ 60kgs
                                                                          3 @ 80kgs
                                                                          3 x 3 @ 90kgs

                                                                          Okay. Bit fatigued from last night's pulls.

                                                                          Metcon

                                                                          20 minute cap:

                                                                          21 - 15 - 9 - 5 - 3

                                                                          of

                                                                          Push Ups
                                                                          Goblet squats with 32kgs kettlebell
                                                                          12:38

                                                                          Got through it, about 10 seconds slower than May 12th.
                                                                          "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                          Comment


                                                                            FWIW, I don't think your ratios are significantly off Lloyd.
                                                                            I'd guess that HBBS should be 70-80%, and LB might be 80-90%. 152/220kg is 69%. I think history and natural levers can allow for 1%.

                                                                            Equipped lifters will squat > deadlift, but that's a different game.
                                                                            I'd say almost guys who squat more than they DL are squatting high (in terms of depth)

                                                                            Comment


                                                                              Workout 292, Monday 7th 19:30pm

                                                                              Warmup

                                                                              Chin Ups 5 x 3
                                                                              Right Side / Left Side plank holds
                                                                              Shoulder Band Work
                                                                              Hamstring Band Work
                                                                              Dynamic Stretching

                                                                              Strength

                                                                              Deadlift
                                                                              5 @ 60kgs
                                                                              5 @ 100kgs
                                                                              3 @ 120kgs
                                                                              1 @ 140kgs
                                                                              3 @ 150kgs
                                                                              3 @ 170kgs
                                                                              6 @ 194kgs

                                                                              Horrendously difficult. Last rep a ridiculous grind which took a big effort to lock out. Lightheaded after.

                                                                              Metcon

                                                                              3 Minutes Single Unders
                                                                              3 Minutes Wall Balls
                                                                              2 Minutes Single Unders
                                                                              2 Minutes Wall Balls
                                                                              1 Minute Single Unders
                                                                              1 Minute Wall Balls
                                                                              Kept working.
                                                                              "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                              Comment


                                                                                Originally posted by Mellor View Post
                                                                                FWIW, I don't think your ratios are significantly off Lloyd.
                                                                                I'd guess that HBBS should be 70-80%, and LB might be 80-90%. 152/220kg is 69%. I think history and natural levers can allow for 1%.

                                                                                Equipped lifters will squat > deadlift, but that's a different game.
                                                                                I'd say almost guys who squat more than they DL are squatting high (in terms of depth)
                                                                                Some good real talk there Mellor, cheers.
                                                                                "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                Comment


                                                                                  Workout 293, Tuesday 8th 17:30pm

                                                                                  Woof, very fatigued today.

                                                                                  Warmup

                                                                                  Hanging Knee Raises
                                                                                  Push Ups
                                                                                  Dynamic Stretching

                                                                                  Strength

                                                                                  HBBS
                                                                                  8 @ Bar
                                                                                  3 @ 60kgs
                                                                                  3 @ 80kgs
                                                                                  3 @ 100kgs
                                                                                  3 @ 110kgs
                                                                                  3 @ 115kgs
                                                                                  3 @ 120kgs

                                                                                  Happy to get some work done. Reps were pretty solid I thought.

                                                                                  Metcon

                                                                                  4 x 500m Row; 30 second rest between efforts
                                                                                  1:36.5
                                                                                  1:37.8
                                                                                  1:38.3
                                                                                  1:37.3

                                                                                  This was horrendous tbf. First one was faster because I was able to get a full on start which drastically reduced my average. Am pleased with the heart on the last row tbh. Was in pieces after.
                                                                                  "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                  Comment


                                                                                    Workout 294, Wednesday 9th 17:30pm

                                                                                    Warmup

                                                                                    Shoulder Band Work
                                                                                    Scap Slides
                                                                                    Scap Push Ups
                                                                                    Scap Pull Ups
                                                                                    Stretching

                                                                                    Strength

                                                                                    Strict Press
                                                                                    8 @ Bar
                                                                                    5 @ 40kgs
                                                                                    3 @ 50kgs
                                                                                    3 @ 53kgs
                                                                                    3 @ 60kgs
                                                                                    5 @ 68kgs

                                                                                    Rep PR I'm fairly certain.

                                                                                    Metcon

                                                                                    21 - 15 - 9

                                                                                    of

                                                                                    Burpees
                                                                                    Ring Rows
                                                                                    12:23

                                                                                    Wouldn't be a preferred couplet to say the least.
                                                                                    "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                    Comment


                                                                                      Workout 295, Thursday 10th 17:30pm

                                                                                      Fourth day in a row - makes me feel better about heroic wing and rubbish eating while watching the world cup!!

                                                                                      Warmup

                                                                                      Shoulder Band Work
                                                                                      Stretching

                                                                                      Strength

                                                                                      Power Cleans
                                                                                      Technical work with Bar and then 40kgs
                                                                                      3 @ 40kgs
                                                                                      3 @ 50kgs
                                                                                      3 @ 60kgs
                                                                                      3 @ 65kgs
                                                                                      3 @ 70kgs
                                                                                      3 @ 75kgs
                                                                                      3 @ 80kgs
                                                                                      3 @ 85kgs

                                                                                      Some sets better than others. Will reckons bar path isn't perfect yet and there is a touch of jumping forward on some reps. Though it's better than it was.

                                                                                      Metcon

                                                                                      21 - 15 - 9

                                                                                      of

                                                                                      Power Cleans @ 60kgs
                                                                                      Push Ups
                                                                                      12:28

                                                                                      Very tough. Last time I did this it took me 14:10 so decent amount of progress - and quality of power cleans would be much better now.
                                                                                      "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                      Comment


                                                                                        In workout #293 what average split
                                                                                        Did you hold for
                                                                                        The 500m pace and what's your 500m fastest time? Impressively low numbers with only
                                                                                        30 seconds rest between each. Great blog very consistent!

                                                                                        Comment


                                                                                          Originally posted by drive56 View Post
                                                                                          In workout #293 what average split
                                                                                          Did you hold for
                                                                                          The 500m pace and what's your 500m fastest time? Impressively low numbers with only
                                                                                          30 seconds rest between each. Great blog very consistent!
                                                                                          I oscillated between 1:37 - 1:39 throughout most of it. My first interval was quickest because I did a sprint start.

                                                                                          My 500m PB is 1:20.7; my 2k PB is 6:38.5

                                                                                          Cheers for the compliment.
                                                                                          "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                          Comment


                                                                                            Workout 296, Friday 11th 17:30pm

                                                                                            The fucking humidity the past few days.

                                                                                            Warmup

                                                                                            Shoulder Band Work
                                                                                            Stretching

                                                                                            Strength

                                                                                            HBBS
                                                                                            8 @ Bar
                                                                                            5 @ 60kgs
                                                                                            3 @ 80kgs
                                                                                            3 @ 100kgs
                                                                                            3 @ 110kgs
                                                                                            5 x 2 @ 120kgs

                                                                                            Lost tightness at the bottom of a couple of reps, but was okay overall. Didn't feel particularly taxing.

                                                                                            Metcon

                                                                                            15 minute cap:

                                                                                            8 Sled Push over and back
                                                                                            50 Sit Ups
                                                                                            4 Sled Push over and back
                                                                                            35 Sit Ups
                                                                                            2 Sled Push over and back
                                                                                            20 Sit Ups
                                                                                            20 Sit Ups to do when time expired. Threw a 25kgs plate on the sled for the first 8 over and backs and it was a dreadful struggle. Took the plate off for the 4 over and backs. In a total hula hoop after, was very difficult.
                                                                                            "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                            Comment


                                                                                              Workout 297, Saturday 12th 11:00am

                                                                                              Warmup

                                                                                              PVC Pipe Snatch Warmup

                                                                                              Strength

                                                                                              Push Press
                                                                                              5 @ Bar
                                                                                              5 @ 40kgs
                                                                                              3 @ 50kgs
                                                                                              3 @ 60kgs
                                                                                              3 @ 65kgs
                                                                                              3 @ 70kgs
                                                                                              3 @ 75kgs
                                                                                              2.5 @ 80kgs

                                                                                              Bah, sucked as always.

                                                                                              Metcon

                                                                                              15 minute cap:

                                                                                              3 rounds of:

                                                                                              20 Box Steps 24"
                                                                                              20 Russian Kettlebell Swings with 32kgs kettlebell
                                                                                              20 Dumbell Press @ 20kgs
                                                                                              7 Presses short of finishing as time expired. Possibly could have used lighter dumbells, maybe 15kgs and I'd have finished. Very tough again. Long week of training, will enjoy taking tomorrow off.
                                                                                              "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                              Comment


                                                                                                Workout 298, Tuesday 15th 18:30pm

                                                                                                Two days off, lots of food eaten and plenty of sleep. Felt pretty good this morning...then leaned over to grab something in work and bam!! Some pain right in the center of the low back. Was nothing major mind, so decided to plough on.

                                                                                                Warmup

                                                                                                Push Ups
                                                                                                Hanging Knee Raises
                                                                                                Scap Pull Ups / Push Ups / Slides
                                                                                                Stretching
                                                                                                Dynamic Stretching

                                                                                                Strength

                                                                                                Deadlift
                                                                                                5 @ 60kgs
                                                                                                5 @ 100kgs
                                                                                                3 @ 120kgs
                                                                                                1 @ 140kgs
                                                                                                5 @ 160kgs
                                                                                                3 @ 183kgs
                                                                                                3 @ 204kgs

                                                                                                Strong. Derek and Pete reckoned form was very good on the top two sets. Felt good. Back was fine throughout.

                                                                                                Metcon

                                                                                                Airdyne; 1 minute on / 1 minute off x 8
                                                                                                Kept wattage ~350 throughout the 'on' minutes. Happy enough.
                                                                                                "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                                Comment


                                                                                                  Monday's pulls @ 204. Pete didn't expect a third rep hence the two videos:

                                                                                                  video, sharing, camera phone, video phone, free, upload


                                                                                                  video, sharing, camera phone, video phone, free, upload
                                                                                                  "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                                  Comment


                                                                                                    Workout 299, Wednesday 17th 18:30pm

                                                                                                    Warmup

                                                                                                    L / R Plank Holds
                                                                                                    Shoulder Band Work
                                                                                                    Stretching

                                                                                                    Strength

                                                                                                    Strict Press
                                                                                                    8 @ Bar
                                                                                                    5 @ 40kgs
                                                                                                    5 @ 60kgs
                                                                                                    3 @ 64kgs
                                                                                                    3 @ 72kgs

                                                                                                    Hmm, pleased. Third rep a grind but from was good and the first two felt great.

                                                                                                    Metcon

                                                                                                    3 Rounds of:

                                                                                                    500m Row
                                                                                                    21 Wall Balls 20#
                                                                                                    12 Burpees
                                                                                                    18:49, in pieces after.
                                                                                                    "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                                    Comment


                                                                                                      Workout 300, Friday 18th 18:30pm

                                                                                                      Warmup

                                                                                                      Pull Ups
                                                                                                      Stretching

                                                                                                      Strength

                                                                                                      HBBS
                                                                                                      8 @ Bar
                                                                                                      5 @ 60kgs
                                                                                                      3 @ 80kgs
                                                                                                      3 @ 100kgs
                                                                                                      3 x 5 @ 110kgs

                                                                                                      Yeah, felt real solid.

                                                                                                      Metcon

                                                                                                      Row 2k
                                                                                                      7:01.5

                                                                                                      First time doing a 2k without getting a PR. Wasn't there today, so just chugged along as best I could. The issue was that I couldn't maintain a high stroke rate (well, relatively high for me that is to say). So spent a lot of time at ~16spm which ain't going to cut it obviously. Disappointing, but being positive, it's nice to know that ~7mins for a 2k is a bad day at the office. But really, knocking 20 - 30 seconds off that is as much a mental test as anything else. My 6:38.5 back at Easter was all about forcing myself to ignore how much it was hurting. Didn't have that type of heart and determination this evening.
                                                                                                      "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                                      Comment


                                                                                                        Workout 301, Saturday 19th 11:00am

                                                                                                        Warmup

                                                                                                        Circuit including various dynamic stretching movments x 2

                                                                                                        Strength

                                                                                                        Power Clean
                                                                                                        Technical Work @ Bar and 40kgs
                                                                                                        3 @ 40kgs
                                                                                                        3 @ 60kgs
                                                                                                        2 x 3 @ 65kgs
                                                                                                        3 @ 70kgs
                                                                                                        3 @ 75kgs
                                                                                                        2 @ 80kgs (missed the third)
                                                                                                        3 @ 80kgs
                                                                                                        1 @ 85kgs (meh)

                                                                                                        Some pointers from Derek that I will try and work in. Need to start with shoulders a touch more over the bar and keep the pull more deliberate.

                                                                                                        Metcon

                                                                                                        Row 500m
                                                                                                        1:21.2

                                                                                                        Lots of encouragement from Derek from the 300m mark on which helped. A half second off my PB is a good place to be at this stage of the year.
                                                                                                        "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                                        Comment


                                                                                                          Workout 302, Tuesday 22nd 19:30pm

                                                                                                          THE entire nation is said to be in shock following the revelation that today's humid weather is 'wicked close'. Many people were coming to terms with the fact that 'tis wicked close', having been informed of …


                                                                                                          Warmup

                                                                                                          Push Ups
                                                                                                          Hanging Knee Raises
                                                                                                          Stretching

                                                                                                          Strength

                                                                                                          Deadlift
                                                                                                          5 @ 60kgs
                                                                                                          5 @ 100kgs
                                                                                                          3 @ 120kgs
                                                                                                          1 @ 140kgs
                                                                                                          5 @ 143kgs
                                                                                                          5 @ 165kgs
                                                                                                          8 @ 187kgs

                                                                                                          Tough, tough last set. Grip is usually solid but nearly failed me today - putting that down to general moisture in the air. Really had to dig these out and was utterly spent after.

                                                                                                          On a cycle soon I'm going to be forced to take the bare 5 on '5+ day'.

                                                                                                          Metcon

                                                                                                          12 minute AMRAP:

                                                                                                          20 Kettlebell Swings
                                                                                                          20 alternating overhead kettlebell lunges
                                                                                                          20 ab mat sit ups
                                                                                                          Gingerly got through two rounds and quit around the 10 minute mark. Midline was toasted after the pulls so continuing would have been counter productive.

                                                                                                          While it's a great complaint to have, the reality is that Deadlift day is taking strips out of me and leaving me with little or nothing in the tank for a metcon after finishing. The CFI metcon programming is generally very good imo - I'm a believer in their S & C variants anyway - but it isn't designed for someone who has just done heavy Deads. I think I'll have to amend every day I pull to some variant on the Airdyne or similar. Maybe some jogging on Deadlift days!
                                                                                                          "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                                          Comment


                                                                                                            Workout 303, Wednesday 23rd 19:30pm

                                                                                                            Warmup

                                                                                                            Alternating Hollow Arch / Reverse Arch holds. 20 seconds each side, no break x 10. Horrendous.
                                                                                                            Stretching
                                                                                                            Dynamic Stretching

                                                                                                            Strength

                                                                                                            Strict Press
                                                                                                            8 @ Bar
                                                                                                            5 @ 40kgs
                                                                                                            5 @ 50kgs
                                                                                                            5 @ 57kgs
                                                                                                            5 @ 65kgs
                                                                                                            2 @ 70kgs
                                                                                                            1 @ 75kgs

                                                                                                            Happy enough. Purchased some wrist wraps, I guess the additional support felt better.

                                                                                                            Metcon

                                                                                                            3 rounds of

                                                                                                            3 minute cap:
                                                                                                            500m Row
                                                                                                            as many Wall Balls 20# as possible with remainder
                                                                                                            3 minute rest
                                                                                                            Row times:

                                                                                                            1:34.8
                                                                                                            1:34.8
                                                                                                            1:34.6

                                                                                                            and 10 wall balls each round.
                                                                                                            "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                                            Comment


                                                                                                              Workout 304, Thursday 24th 18:30pm

                                                                                                              Warmup

                                                                                                              Stretching

                                                                                                              Strength

                                                                                                              HBBS
                                                                                                              8 @ Bar
                                                                                                              5 @ 60kgs
                                                                                                              3 @ 80kgs
                                                                                                              3 @ 100kgs
                                                                                                              3 x 5 @ 112.5kgs

                                                                                                              Okay, technique on last set was good.

                                                                                                              Metcon

                                                                                                              21 - 15 - 9

                                                                                                              Barbell Thrusters 45kgs
                                                                                                              Bar Hop Burpees
                                                                                                              16:24

                                                                                                              How I sweated, rivers, pools, streams!! I'm not very good at Crossfit it seems though, to be fair, it is probably over a year since I tried to do thrusters. Couldn't get them to flow as a smooth movement so it was very much:

                                                                                                              - front squat;
                                                                                                              - adjust grip;
                                                                                                              - strict press;
                                                                                                              - adjust grip;
                                                                                                              - repeat;

                                                                                                              Anyway, was delighted when it was over.
                                                                                                              "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                                              Comment


                                                                                                                Workout 305, Friday 25th 18:30pm

                                                                                                                Warmup

                                                                                                                Pull Ups
                                                                                                                Stretching

                                                                                                                Strength

                                                                                                                Clean High Pulls
                                                                                                                3 @ Bar
                                                                                                                3 @ 60kgs
                                                                                                                3 @ 80kgs
                                                                                                                5 x 3 @ 85kgs

                                                                                                                Grand.

                                                                                                                Metcon

                                                                                                                10 mins EMOM ALAP:

                                                                                                                5 Dumbell Press @ 15kg Bells
                                                                                                                7 Ab Mat Sit Ups
                                                                                                                21 Single Unders
                                                                                                                Grand, could have kept going for a few more minutes.
                                                                                                                "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                                                Comment


                                                                                                                  10 mins EMOM ALAP:
                                                                                                                  Each minute on the minute. ALAP?
                                                                                                                  As ...as possible?

                                                                                                                  Comment


                                                                                                                    Originally posted by Mellor View Post
                                                                                                                    Each minute on the minute. ALAP?
                                                                                                                    As ...as possible?
                                                                                                                    As Long as possible; i.e. you might have to reduce the amount of work done each minute as it progresses
                                                                                                                    "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                                                    Comment


                                                                                                                      Workout 306, Monday 28th, 19:30pm

                                                                                                                      Warmup

                                                                                                                      Shoulder Band Work
                                                                                                                      Hamstring Band Work
                                                                                                                      Stretching
                                                                                                                      Dynamic Stretching

                                                                                                                      Strength

                                                                                                                      Deadlift
                                                                                                                      5 @ 60kgs
                                                                                                                      5 @ 100kgs
                                                                                                                      3 @ 120kgs
                                                                                                                      1 @ 140kgs
                                                                                                                      3 @ 155kgs
                                                                                                                      3 @ 175kgs
                                                                                                                      5 @ 200kgs

                                                                                                                      Warmups felt great, bar speed was slow for the top set but never in danger of missing any. Delighted.

                                                                                                                      Metcon

                                                                                                                      Airdyne; 1 minute on / 1 minute off x 8
                                                                                                                      Kept wattage ~350 throughout the 'on' minutes plus went HAM on the last and hit 640. Happy enough.

                                                                                                                      Stability

                                                                                                                      Hollow Arch / Reverse arch holds, 20 seconds each side x 6. No rest. So, so difficult.

                                                                                                                      Extra

                                                                                                                      Broad jumps from Squat position x 12.

                                                                                                                      Not very athletic obviously, but I'm going to start adding some jumps in after training.
                                                                                                                      "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

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                                                                                                                        Workout 307, Tuesday 29th 19:30pm

                                                                                                                        Warmup

                                                                                                                        Stretching
                                                                                                                        Dynamic Stretching

                                                                                                                        Strength

                                                                                                                        Strict Press
                                                                                                                        8 @ Bar
                                                                                                                        5 @ 40kgs
                                                                                                                        3 @ 50kgs
                                                                                                                        3 @ 54kgs
                                                                                                                        3 @ 60kgs
                                                                                                                        3 @ 69kgs

                                                                                                                        Whatever

                                                                                                                        Power Cleans
                                                                                                                        2 x 3 @ 60kgs
                                                                                                                        3 @ 64kgs
                                                                                                                        3 @ 70kgs
                                                                                                                        2 x 3 @ 74kgs

                                                                                                                        Meh.

                                                                                                                        Metcon

                                                                                                                        15 min cap:

                                                                                                                        25 Kettlebell Swings
                                                                                                                        75 Single Unders
                                                                                                                        20 Kettlebell Swings
                                                                                                                        60 Single Unders
                                                                                                                        15 Kettlebell Swings
                                                                                                                        45 Single Unders
                                                                                                                        10 Kettlbell Swings
                                                                                                                        30 Single Unders
                                                                                                                        5 Kettlebell Swings
                                                                                                                        15 Single Unders
                                                                                                                        11:17 using a 32kgs bell. Happy enough with that.

                                                                                                                        Extra:

                                                                                                                        5 rounds of:

                                                                                                                        5 Hanging Leg Raises
                                                                                                                        8 Push Ups

                                                                                                                        Did some broad jumps to finish up.
                                                                                                                        "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                                                        Comment


                                                                                                                          Workout 308, Saturday 2nd 11:00am

                                                                                                                          Warmup

                                                                                                                          Dynamic Stretching
                                                                                                                          PVC Pipe snatch warmup

                                                                                                                          Strength

                                                                                                                          Push Press
                                                                                                                          8 @ Bar
                                                                                                                          5 @ 40kgs
                                                                                                                          3 @ 60kgs
                                                                                                                          3 @ 65kgs
                                                                                                                          5 @ 70kgs
                                                                                                                          4 @ 75kgs (missed the 4th)

                                                                                                                          Useless as always.

                                                                                                                          Front Squat
                                                                                                                          5 @ 60kgs
                                                                                                                          3 @ 70kgs
                                                                                                                          3 @ 80kgs
                                                                                                                          3 @ 90kgs
                                                                                                                          3 @ 95kgs

                                                                                                                          Need to slow down the descent and catch the bounce better. These are harder than they should be due to technical deficiencies.

                                                                                                                          Metcon

                                                                                                                          18 min cap:

                                                                                                                          5 Rounds of:
                                                                                                                          12 Deadlifts 60kgs
                                                                                                                          9 Hang Power Cleans 60kgs
                                                                                                                          6 Push Jerks 60kgs
                                                                                                                          Got four rounds done. Not my finest hour but it was what I had in the tank so can't complain.
                                                                                                                          "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

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