Monday: Crossfit Total = New PR

On Main Site SUNDAY 120219

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Deadlift: 160kg NEW RECORD 10kg up on last PR!!!!!

Back Squat: 120kg

Shoulder Press: 60kg (stayed safe with left shoulder)

TOTAL: 340kg/750lb

Sunday: CrossFit Open 12.1. Attempt 2

Repeat of Friday...........

THURSDAY 120223

CrossFit Games Open 12.1

Complete as many reps as possible in 7 minutes of:
Burpees

GOT 102!!!!!!!! Very happy

Saturday: Rest

Rest and Recovery: Ready for CrossFit Open second attempt tomorrow :) Got to get over 100!

Friday: CrossFit Open 12.1 Burpees

On Main Site THURSDAY 120223

CrossFit Games Open 12.1

Complete as many reps as possible in 7 minutes of:
Burpees

Scored 90 today will try again in a couple of days, I get can over 100!

Thursday: Rest and Volley Ball

Corporate sports started today: Volley Ball

Wednesday: Jumping Lunge, Crawling and Row

Trained in the studio with Brady

On the minute every minute no stop..............

• 10 reps (5 per side) Jumping alternate lunges
• Reptilian Crawling (for full minute)
• Single Arm inverted row on rings 5 reps per side

Tuesday: Gymnastics

2 hr Gymnastic Session: Tired at end and totally messed up my back saults.........not happy, always like to finish with a couple go good reps :(

Monday: Must be Present!

On Main Site THURSDAY 120216

21-15-9 reps for time of:
115 pound Power clean
115 pound Thruster

Peter Egyed 4:45. Post time to comments.

However I looked at the picture and read it as power snatch and thrusters!!

So scaled to 40kg and completed the workout with a snatch :0 Finished in 12'20"

Sunday: Burp, Lunge, DU, Run

On Main Site WEDNESDAY 120215

Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds

Completed in 22'10"

PR for DU, made the 20 reps unbroken twice!!!!!!!!!!!!!!!!!!!!!!! Previous best 14

Friday and Saturday Rest Days

Rest :)

Thursday: Front Squat = PR

On main Site MONDAY 120213

Front squat 3-3-3-3-3 reps

60kg,90kg,90kg, 95kg, 95kg

95kg is PR for FRONT SQUAT ;)

Wednesday: Split Clean and Pull Up

On Main Site SATURDAY 120211

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

As RX (17.5kg): 19'30"

Tuesday: Gymnastics

2 Hours of Gymnastics: Back Flip and Front Sault practice

Monday MU and DU

On Main site THURSDAY 120209

Five rounds for time of:
Run 800 meters
9 Muscle-ups

Changed to double unders and muscle up skills, completed around 20 muscle ups

Sunday back flips

Back Flip Practice at home

Saturday Run and Thrusters

On Main Site WEDNESDAY 120208

Five rounds for time of:
Run 600 meters
95 pound Squat clean thruster, 15 reps

Completed at home and only had choice of 5 or 15kg bumpers so went for 5kg, so 30kg BB

Finished in 24'50"

Friday Rest Day

REST

Thursday Row and DL

On Main Site TUESDAY 120207

Five rounds for time of:
Run 400 meters
185 pound Deadlift, 21 reps

In studio changed run to 500m Row
Dead lift as RX 80 kg (7kg over my body weight)

Finished in 13'30"

Wednesday Press, OHS, Sit Up

On Main Site SUNDAY 120205

Complete as many rounds as possible in 15 minutes of:
135 pound Push press, 7 reps
135 pound Overhead squat, 10 reps
15 GHD Sit-ups

Completed at studio
40kg push press
20 kg OHS: struggled with technique and stoping right knee moving in
Swiss ball full sit up: feet in DB

Completed 6 Rounds exactly

Tuesday: Gymnastics

Another great Gymnastic session.

Trained for 2 hours

• Parkour box leaping: Need to practice diving hands first and bringing feet into tuck second
• High Bar kips: Was hard not to muscle up and stop by elbows from bending. Also got rip on my right palm :(
• Back Sault practice: Getting higher :)
• Round off to high box: kept looking for the box and pausing before finishing bounce at the end of the movement
• Back flip (hand spring) getting better and using higher jump and full arm movement
• Handstand on low paralettes: great fun, need to make some fixed ones

Monday Jumping, Thrusting and Burping

on Main Site SATURDAY 120204

"Rahoi"

Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees

Completed as RX and finished exactly 6 rounds

Sunday: DeadLift and DU

On Main Site FRIDAY 120203

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

Completed at home and went as heavy as I could by adding additional weight to the bar (pic). Made it up to 101.5kg

Rest as RX and completed in 14'30"

Saturday: Muscle Up + SDLHP

On Main Site: TUESDAY 120131

"Tyler"

Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps

Changed to 5 rounds of

4 Muscle Ups

30kg Sumo-deadlift high-pull, 21 reps

COMPLETED IN 15'11"

Muscle Ups have been hard lately especially at home with the lower rings, I have to muscle the movement more as I can't get the kip. Hence the drop to 4 reps.

Friday Rest Day

Rest...........

Thursday : One of the hardest so far........

On main site site SATURDAY 120128

"Desforges"

Five rounds for time of:
225 pound Deadlift, 12 reps
20 Pull-ups
135 pound Clean and jerk, 12 reps
20 Knees to elbows

Changed to 5 rounds of...

90kg Dead Lifts

12 Pull Ups

50kg Clean

12 Knees to elbows

Found very hard........Completed in 29'53"

Wednesday Mobility Day

Replacing Rest Day Wednesday with Wednesday Mobility Day :)

Its time to get working on the tight bits that I have been avoiding for years. Crossfit and now gymnastics are highlighting dysfunctional movement created by compensation for tight restricted areas.

I am going to fine tune a mobility plan (which will have ongoing change, as my body changes each day).

Today I identified some nasty trigger points in my Teres Minor and Infraspinatus (external rotators of the shoulder) that work to combat against the over used Lats, Biceps, pecs and Anterior Delt. After 2 mins I can see a marked difference in internal rotation

The other area identified today is a global lateral stretch for Lats and QL with a band. Again 2 mins shows a big change!

Tuesday: Gymnastics

2 hours of Gymnastics:
L sit and straddle progressions
Forward and Backward roll to handstand: Need to work on keeping arms straight when moving in handstand
Back flips and Sault practice

Noticing a big increase in flexibility :)