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 Post subject: Re: Andi's crossfit and bulking journal
PostPosted: Thu May 08, 2014 7:09 am 
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Elephant
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Location: wales
nice how much different stuff you do in your training Andi, cross fit looks like fun i suppose you get the best of both worlds from it......fitness and strength. you still eating to gain weight? :D

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 Post subject: Re: Andi's crossfit and bulking journal
PostPosted: Thu May 08, 2014 8:37 am 
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Manatee
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Location: South Wales, UK
It is fun, the variation keeps me coming back.
Still slowly gaining weight, although I have been on tour for most of the last week, which includes lots of beer, bad diet, lack of sleep and no training, so I'm not sure where my readings will lie when I weigh in tomorrow.

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 Post subject: Re: Andi's crossfit and bulking journal
PostPosted: Fri May 09, 2014 7:22 am 
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Manatee
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Joined: Tue Jun 04, 2013 7:39 am
Posts: 355
Location: South Wales, UK
Crossfit - 08/05/14

Warm Up:
3 rounds:
1 length bear crawl
8 V-Ups
1 length spiderman lunge
10 kettlebell swings @ 16kg

Skills:
4 rounds
50 unbroken double unders
45 second wall handstand hold
12 V-Ups

Strength:
4x10 front rack barbell lunges 30kg, 40kg, 45kg, 47.5kg

WOD:
12 minute AMRAP
200m run
20 plate twists @ 20kg (Scaled to 15kg)
12kb swings @ 32kg (scaled to 24kg)
8 ring dips

I was just shy of completing 4 rounds. I need to work on ring dips to get these smooth and also get efficiency with the kip. At the moment they’re all done strict and it’s slow and hard going. The kettlebells were the worst part of this WOD though.

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 Post subject: Re: Andi's crossfit and bulking journal
PostPosted: Fri May 09, 2014 7:35 am 
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Manatee
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Joined: Tue Jun 04, 2013 7:39 am
Posts: 355
Location: South Wales, UK
Crossfit - 09/05/14

Warm Up:
300m row
3 rounds:
5 thruster - increasing load
7 knees-to-elbows

Strength:
10 minutes, on the minute:
3 thrusters @ 40kg
5 knees-to-elbows

This was horrible, I found the thrusters so hard towards the final sets, but battled through. Ugh!

Stamina:
1km row - 4 minutes

WOD:
6 minute AMRAP
Kipping pull ups
Push ups

The idea of this was that when you have to break on the pull ups you move to the push ups, and then back to the pull ups when you break on the push ups...etc etc etc. It was really tough, I started off with around 5 pull ups per set, but that dropped to 3 ish on the later rounds. Push ups were slightly more, but I have literally no idea how many I was doing as I just went to the point of exhaustion.

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 Post subject: Re: Andi's crossfit and bulking journal
PostPosted: Tue May 13, 2014 6:33 am 
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Manatee
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Joined: Tue Jun 04, 2013 7:39 am
Posts: 355
Location: South Wales, UK
Crossfit 13/05/14

Warm Up:
3 rounds:
100m run
Complex: 3 deadlift, 3 power clean, 3 hang power clean @ 20kg increasing each round
6 knees-to-elbows
9 push ups

Strength:
Barbell complex - 12 minutes - on the minute:
1 deadlift, 1 power clean, 1 hang power clean

I started at 47.5kg and increased over a few sets to 52.5kg. It felt ok, but I couldn't get my elbows up very quickly today. Not sure why.

WOD:
400m sprint (1.25)
2 minute rest
Then 5 minutes to complete the following, break up how you choose:
40 handstand push ups
40 toes-to-bar (scaled to knees-to-elbows)
2 minute rest
Then 5 minutes to complete the following, break up how you choose:
50 kettlebell swings (16kg for me)
30 pull ups
2 minute rest
400m sprint (1.40)

I managed 30 HSPU and 30 knees to elbows in the 5 minutes. Then 40 kettlebell swings and 22 pull ups. I chose 16kg for the kettlebell, but it actually felt pretty light and I should have gone for 24kg. The first sprint felt pretty good but the last was much tougher.

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 Post subject: Re: Andi's crossfit and bulking journal
PostPosted: Wed May 14, 2014 5:09 am 
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Manatee
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Joined: Tue Jun 04, 2013 7:39 am
Posts: 355
Location: South Wales, UK
Crossfit 14/05/14

Warm Up:
1km run
3 rounds of:
10 HoG push ups
10 ring dips
30 double unders
then 400m run

(Struggled with the ring dips here)

Skills:
3 rounds of:
6 strict chin ups (had to break these into sets of 3)
20 banded good mornings
30 second ring dip hold (hold at the bottom for 30 seconds, then complete the rep. A real struggle so I had to do it in 3 reps of 10 seconds each)
50 unbroken double unders (max I made was 30 in this, I'd still be there now if I went for 3 rounds of unbroken 50s).

WOD:
15 minute AMRAP
3-6-9-12-15....ladder
Wall balls @ 9kg
Hollow rocks
Bodyweight lunges

This started off easy, but quickly mounted up. I made it to 17 wall balls into the round of 21.

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 Post subject: Re: Andi's crossfit and bulking journal
PostPosted: Wed May 21, 2014 4:37 am 
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Manatee
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Joined: Tue Jun 04, 2013 7:39 am
Posts: 355
Location: South Wales, UK
Crossfit 19/05/14

Warm Up:
Run 400m
3 rounds of:
10 push ups
pull up progressions
30 second wall handstand
then
200m run

Skills:
3 minute double under

Struggled to get more than 12 in a chain with this, probably didn't even make 100 reps in 3 minutes. A poor day for double unders

Strength:
5x3 strict press @ 37.5kg
Superset with 5 chin ups

Felt great today, might even have been able to do this at 40kg, which was my 1RM until recently.

WOD:
4 rounds for time (16 minute cap):
20 kettlebell swings @ 32kg (no way was I doing 32kg, I opted for 16kg)
15 burpees
400m run

I hit the time cap with 3 kettlebell swings left and the run in the last round.

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 Post subject: Re: Andi's crossfit and bulking journal
PostPosted: Wed May 21, 2014 4:45 am 
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Manatee
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Joined: Tue Jun 04, 2013 7:39 am
Posts: 355
Location: South Wales, UK
Crossfit 20/05/14

Warm Up: 
10 burpee box jumps
2x30s plank (short rest between sets)
10 burpee box jumps
2x30s plank
Wall sit until fatigue (lactic acid training)

Hollow rock progression and practice

Strength: 
10x3 on the minute back squat @ 80% - 72.5kg

I had to drop the weight to 70kg after 4 sets, I was really struggling to keep my back up and my knees out. Frustrating as I was really getting somewhere with form, and now it's all gone back a few steps meaning I'm nowhere near as strong in the lift.
Having these on the minute was really mentally tough, it essentially meant I had a 20 second rest in between sets as I was going slowly with the reps, my legs are still shaking now as I type this up, the next morning!

WOD:
5 rounds for time (15 min time cap)
10 box jumps @ 24"
15 push ups
20 hollow rocks

Completed in 11:32. As I suspected before starting the push ups were the bit that got to me on this, and I was having to break them into 2s and 3s on the last two rounds. I was really trying to concentrate on keeping my core tight though and not letting myself sag in the middle as I often do under fatigue, so I'll take that small victory where I can.

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 Post subject: Re: Andi's crossfit and bulking journal
PostPosted: Wed May 21, 2014 4:58 am 
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Manatee
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Joined: Tue Jun 04, 2013 7:39 am
Posts: 355
Location: South Wales, UK
Crossfit 21/05/14

Warm Up: 
Row 500m, each time the pace drops below 1:50 do 10 burpees

This was tough, but I was determined not to do burpees. Just made it :)

Rack mobility work

Strength:
Build to a heavy 2 rep power clean.

Made it to 60kg, but didn't make 2 reps at that weight. The bar was high enough, but I just couldn't drop under the bar quickly enough. Out of practice I think.

WOD: 
7 rounds for time:
3 deadlift
3 hand power clean @ 70-80% 1RM (use same weight for deadlift)
6 knees-to-elbows
100m sprint
Completed in 9:41. I had the weight at 50kg to start with but had to drop this down after 3 sets as I was really struggling with the hang power clean. However, due to this being mid-WOD I just took the 5kg plates off, leaving me with 40kg on the bar. This felt light, and after just doing the maths was actually 65% of my 1RM, so I was slightly below Rx on this one.

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 Post subject: Re: Andi's crossfit and bulking journal
PostPosted: Tue May 27, 2014 6:56 am 
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Manatee
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Joined: Tue Jun 04, 2013 7:39 am
Posts: 355
Location: South Wales, UK
Crossfit 27/05/14

Warm Up:
5 rounds:
3 wall balls
3 V-ups
3 burpees

Front rack mobility

Build to 50-60% of 1RM shoulder to overhead

Strength:
15 mins - Every Minute on the Minute barbell complex @ 50-60% 1RM STOH:
2 x deadlift
2 x hang power clean
2 x shoulder to overhead
I dropped the weight on this at the last minute from 40kg to 35kg as it's supposed to be around 60% 1RM shoulder to overhead. I've not tested this in a long time, but last time I did 1RM jerk it was 60kg. However 35kg wasn't too hard so possibly I should have stuck to 40kg.

WOD:
2,4,6,8,10....20
Wall balls @ 9kg
Toes-to-bar
Burpees
20 minute time cap
I did the first round as toes-to-bar, but these still need a lot of practice to get at speed so I went for quick knees-to-elbows, however it was the wall balls that really slowed me down here. I finished 16 wall balls and 4 knees-to-elbows before the time cap.

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 Post subject: Re: Andi's crossfit and bulking journal
PostPosted: Wed Jun 11, 2014 3:56 am 
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Manatee
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Joined: Tue Jun 04, 2013 7:39 am
Posts: 355
Location: South Wales, UK
Crossfit 11/06/14

Warm Up:
3 rounds:
10 banded good mornings
10 kettlebell swings at @16kg
20 double unders

Strength:
1RM deadlift - 115kg PB!!

WOD:
12 minute AMRAP
12 kettlebell step ups @ 16kg & 20"
10 V-ups
6 pull ups
4 plate ground to overhead @ 20kg
5 jumping squats


3 rounds and one jumping squat, very close to 4 rounds. Found the step ups really tough!

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 Post subject: Re: Andi's crossfit and bulking journal
PostPosted: Thu Jun 12, 2014 4:02 am 
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Manatee
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Joined: Tue Jun 04, 2013 7:39 am
Posts: 355
Location: South Wales, UK
Crossfit 12/06/14

Warm Up:
3 rounds:
10 push ups
10 wall balls @ 9kg
5 knees-to-elbows

Strength:
1RM bench press - 62.5kg PB!
followed by
1 set max effort @ 80% - 7 reps @ 50kg

WOD:
For time:
100 wall balls @ 9kg (scaled to 7kg)
5 knees-to-elbows every minute (scaled to 3)

Completed in 8:40. I scaled to the 7kg ball at the last minute and it felt really light for the first 50 reps, but it quickly caught up. Chuffed at the bench PB though, first time I've tested this in 18 months and was hoping for more than a 2.5kg increase, I think I could have got 65kg if I had let myself rest a bit longer in between sets.

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 Post subject: Re: Andi's crossfit and bulking journal
PostPosted: Mon Jun 16, 2014 5:27 am 
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Manatee
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Joined: Tue Jun 04, 2013 7:39 am
Posts: 355
Location: South Wales, UK
This week was snatch, and the workout was:
8x2 snatch at a working weight.
I built up to 32.5kg and did the first 4 sets with ease, so stuck 35kg on the bar. Bear in mind that my previous 1RM was 37.5kg. The first rep of 35kg was shaky the second and the next set were fine. So egged on by Coach Ffred I upped this to 37.5kg and managed to get a fairly decent 2 reps at my previous 1RM, and pretty fatigued by this point too. So for the last set I went for 40kg. The first rep, I locked out in a power snatch and lowered down, no idea why my body decided to to that. The second rep was much better, but still not quite quick enough down to the floor. I still made both reps though!

To finish up, I had a go at hang snatch at 40kg, just to see if I could get under that bar quickly enough, and I did it! It took a few seconds at the bottom to steady the weight and find balance, but I got down there pretty quickly. Really pleased as 40kg has always been just out of reach for my snatches for months, so it's a good landmark for me. I think that if I was fresh I might have been able to get a little more out too.

So - a new PB:
Snatch - 40kg

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 Post subject: Re: Andi's crossfit and bulking journal
PostPosted: Mon Jun 23, 2014 3:20 am 
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Manatee
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Joined: Tue Jun 04, 2013 7:39 am
Posts: 355
Location: South Wales, UK
Olympic Lifting - 22/06/14

Warm Up:
Row 400m
10 minutes mobility

Lift:
8x2 clean & jerk @ 40kg

I could definitely lift heavier than this for both the clean and the jerk but I kept the weight low as my landing position for the jerk really wasn't very good and I need to practice it. My stance is too narrow and I need to force the internal rotation on my back foot more. Pretty happy with the clean portion however, felt like I was dropping into the squat easily.

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 Post subject: Re: Andi's crossfit and bulking journal
PostPosted: Tue Jun 24, 2014 6:02 am 
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Manatee
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Joined: Tue Jun 04, 2013 7:39 am
Posts: 355
Location: South Wales, UK
Crossfit 23/06/14
Warm Up:
Run 400m
3 X inch worm
10 good form push ups (forearms vertical)
10 good form kipping pull ups (head in neutral position, don’t reach chin over the bard)
10 GTOH with kettlebell @ 16kg

Strength:
3RM push press @ 52.5kg

WOD:
Half Cindy:
10 minute AMRAP
5 pull ups
10 push ups
15 air squats

Completed 4 rounds, 5 pull ups and 5 push ups.

Struggled with the rack positioning of the push press for this. I couldn’t quite get comfortable with it and as a consequence it felt really heavy. I thought I got a new 1RM at 55kg, but after checking my records it appears I’ve done 2 reps at 55kg in the past. Oh well.

The WOD was all fine, apart from the push ups. I blow out on these so quickly.

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