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 Post subject: Re: Andi's crossfit journal
PostPosted: Wed Jul 17, 2013 3:40 am 
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Manatee
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Joined: Tue Jun 04, 2013 7:39 am
Posts: 355
Location: South Wales, UK
Workout 16/07/13

Warm Up:
1km run
3 rounds:
1 length bear crawl
1 length spiderman walk
1 length toes-to-hands walk

Then snatch mobility

Lift:
8 x 2 hang snatch (30kg)

WOD:
13 min AMRAP
5 power snatch (30kg)
10 HoG Push Ups
15 air squats
(7 rounds, 5 power snatch and 3 push ups)

The lift was a repeat of Saturday’s lift session, and I was absolutely fuming at myself for not even making the same weight, let alone beating it. I managed a few single reps at 35kg, but could not get myself to drop under the bar into a full squat snatch and always locked into a power snatch. Definitely needs a lot of work here, I know I can lift heavier, but the technique quickly goes. I should stay at 30kg until I can nail this every time.

The WOD was a good blower, all the movements were unbroken, but I just got slower as time went on. 30kg power snatch felt easy (it’s just dropping into full snatch that isn’t, as above) and I was pretty pleased with this.

Upon weighing myself this morning I discovered that I’m now 65.9kg and 12.6% body fat. I’m happy with this level of body fat, and I’m pleased at how much has dropped. I have lost some lean muscle mass with this, and I can see it in my numbers, so as of yesterday I’ve added another approximately 400 calories per day, so hopefully I’ll start to see these numbers going up again, but without the fat increase.

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 Post subject: Re: Andi's crossfit journal
PostPosted: Fri Jul 19, 2013 2:32 am 
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Joined: Tue Jun 04, 2013 7:39 am
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Location: South Wales, UK
Workout 18/07/13 - Barbell Club

Warm up:
Mobility

Lift:
1RM Clean (Pause at knee for 3 seconds) (55kg)
3-3-3-3-3 clean and jerk (touch and go) (30-30-35-35-37.5kg)

Accessory work:
3 sets ME toes-to-bar (9-5-6)

Another great session at barbell club. I love the really close coaching attention you get from it, and the analysis of every element of form and the explanation of why it’s necessary, not just for safety, but for efficiency in the movements. Last night’s class was Clean. I’d previously got 55kg in this, and I couldn’t break it last night to get 57.5kg, but I learned something else about the explosive olympic lifting technique which really helped the bar fly up, however it really then emphasised just how much I can’t bring myself to drop under the bar. I could have cleaned so much higher if only I could get under that bar when it is up in the air. It’s definitely a confidence thing and something I need to work on if I ever want to lift any heavier than I am. Once I get it my numbers will go up very quickly in this and the snatch.

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 Post subject: Re: Andi's crossfit journal
PostPosted: Fri Jul 19, 2013 3:25 am 
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Joined: Thu May 05, 2011 6:15 am
Posts: 1493
Location: Isle of Wight, England
I've never noticed your log before man, good stuff :)
What's your band called? I'll check it out

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 Post subject: Re: Andi's crossfit journal
PostPosted: Fri Jul 19, 2013 3:34 am 
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Location: South Wales, UK
Cheers dude. I have two bands, both with lots of touring, which is hard work when working full time and trying to train too.
Desecration - death metal - http://desecration.bandcamp.com
Extreme Noise Terror - hardcore punk -

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 Post subject: Re: Andi's crossfit journal
PostPosted: Fri Jul 19, 2013 9:56 am 
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Joined: Tue Jun 04, 2013 7:39 am
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Location: South Wales, UK
I've added a few more calories into my daily routine to try and add some muscle and strength, but without adding fat again.

A typical day currently looks like:

7am - breakfast - 50g oats with almond milk
10am - fruit & kale smoothie with 1 scoop protein and 1tsp maca powder
11:30 - 25g mixed nuts
13:00 - lunch - varies, always homecooked and clean - today was spicy carrot soup with lentils
16:00 - approx 50g peanut butter
20:00 - post workout recovery shake
21:00 - dinner - varies, as with lunch

I'll try this for a few weeks and see how it goes.

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 Post subject: Re: Andi's crossfit journal
PostPosted: Tue Jul 23, 2013 2:36 am 
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Joined: Tue Jun 04, 2013 7:39 am
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Location: South Wales, UK
Workout 22/07/13

Warm Up:
400m run
3 rounds of:
———————————
5 wall balls (9kg)
5 pull ups
10 sit ups
———————————
200m run

Lift:
Back Squat
5-5-3-3-2-1 (60-70-75-75-80-85)

WOD:
Tabata (20 seconds on, 10 seconds off) 8 rounds on each station, then swap:

Wall Balls (9kg) - 6-5-4-4-4-4-4-4
Pull Ups - 3-3-3-3-3-3-3-3
Sit Ups - 9-9-9-9-8-8-8-8

Man it was hot last night. I had sweat dripping off me during the warm up, and I’m not a particularly sweaty person! Still, it was a good session.
Squats felt pretty good. I can still feel my knees caving in, and my chest falling down when the weight gets heavier, but I’m aware of it, and I’m fighting it all the way. The goal was to get some PRs along the way, but I knew that wasn't going to happen for me. My previous 1RM is 90kg, but that was when I was a over a stone heavier. I’m pretty pleased I got 85kg though, if I keep up the eating and training I can see me getting back to the strength I was at before losing the weight pretty soon.

The WOD wasn't too bad. However I always think the scoring system of the lowest score is the one that counts is the wrong way around. For example, my first set of pull ups I didn't manage to get to the bar with enough time, and then there was some jostling for space, resulting in only 3 reps on the first set. This meant I’d set myself an easy target for each set, 3 is pretty easy to do in 20 seconds. With hindsight I probably should have just gone for as many as possible anyway, regardless of whether the score would count, but at the time I decided to pace myself for the next station.

A great session all round, and a good eating day too:

Breakfast - 7am - rolled oats with almond milk
Morning snack - smoothie & 25g nuts
Lunch - kale and lentil soup
Afternoon snack - apple and 50g whole peanut butter
Post-workout - lemon-lime recovery drink (Thrive recipe)
Dinner - Vegetable bake with broccoli from the garden
Evening snack - more vegetable bake because it was delicious and I was feeling greedy.

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 Post subject: Re: Andi's crossfit journal
PostPosted: Tue Jul 23, 2013 2:54 am 
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Joined: Thu May 05, 2011 6:15 am
Posts: 1493
Location: Isle of Wight, England
Yo andi does your band tour often? Let me know if you guys come to my neck of the woods, like portsmouth or southampton way!

Awesome training dude and agreed on the insane heat.. I didn't think I was going to make it just walking to the shops yesterday haha!

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klaatu21 wrote:
sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:
There's only one thing I'm riding at 6am, and it's not a bike!

viewtopic.php?f=24&t=29098
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 Post subject: Re: Andi's crossfit journal
PostPosted: Tue Jul 23, 2013 3:10 am 
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Joined: Tue Jun 04, 2013 7:39 am
Posts: 355
Location: South Wales, UK
We tour all the time, but not so much in the UK. We have nothing booked down south at the moment, it's actually been years since we played Portsmouth or Southampton, so maybe we need to get that sorted.

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 Post subject: Re: Andi's crossfit journal
PostPosted: Tue Jul 23, 2013 3:29 am 
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Joined: Thu May 05, 2011 6:15 am
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Location: Isle of Wight, England
Do it man! There's even a really big metal scene on the isle of wight believe it or not :p I think everyone just thinks of tory pensioners when you mention the isle of wight baha

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klaatu21 wrote:
sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:
There's only one thing I'm riding at 6am, and it's not a bike!

viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove


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 Post subject: Re: Andi's crossfit journal
PostPosted: Thu Jul 25, 2013 2:43 am 
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Manatee
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Joined: Tue Jun 04, 2013 7:39 am
Posts: 355
Location: South Wales, UK
Warm Up:
Mobility

WOD (in teams of 3):

Image

We scaled the weight to a 20kg plate, 35kg thrusters and 30kg OHS and finished a couple of minutes over the time cap.

All in all a pretty punishing workout, but being in teams of 3 meant that there was plenty of rest in between sets. The main bit I struggled on was the thrusters, which after the first set of 10 I then had to drop to 5s. However I picked this up on the toes-to-bar when my team members were struggling slightly.

Also, there is no easy way to run with a 20kg plate!!

Breakfast: Oats with almond milk
Morning snack: smoothie plus 25g nuts
Lunch: Chilli and white rice (we have kilos of this to eat that we bought in bulk before starting clean eating)
Afternoon snack: 2 spoons of peanut butter
Post workout: Lemon-lime recovery drink (homemade, Thrive recipe)
Dinner: Bolognese with pasta (again clearing old stocks)

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 Post subject: Re: Andi's crossfit journal
PostPosted: Fri Jul 26, 2013 3:03 am 
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Joined: Tue Jun 04, 2013 7:39 am
Posts: 355
Location: South Wales, UK
Workout 25/07/13 - Barbell Club

Warm Up:
Plenty of mobility and foam rolling
Snatch balance

Lifts:
Work up to working weight, then:
4 x 2 Hang snatch (30kg, 35kg, 30kg, 30kg)
3 x 3 Hang snatch pull (35kg)
3 x 3 Front squat (60kg)

Another successful barbell club session. My main goal before starting this session was to get under the bar quicker, and I am definitely getting there!! None of the weights I did were really pushing heavy, but it was much much easier to pull under, which I’m very pleased with. Also, I can easily see improvement in my second pull, the connection with my hips is definitely better and the bar is flying up in the air, admittedly without much weight, but I can tell it’s better.

I love barbell club, I improve everytime I go!

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 Post subject: Re: Andi's crossfit journal
PostPosted: Tue Jul 30, 2013 3:59 am 
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Joined: Tue Jun 04, 2013 7:39 am
Posts: 355
Location: South Wales, UK
Workout 29/07/13 - PR frustrations

Warm Up:
4 x 100m runs with 5 air squats at the end of each run
4 rounds of:
3 chest-to-bar pull ups
5 clean and jerk (20kg)
1 wall walk
1 spiderman lunge

Lift:
Each minute for ten minutes increasing weight until failure
1 x clean and jerk (I did power cleans and jerk, with a PR of 57.5kg)

Partner WOD:
21 med-ball sit ups each (7kg)
25 overhead squats each(30kg)
25 burpees pull ups between us

The lift was frustrating last night as everyone just hoarded weights, and there were none left for my partner Beth and I to be able to do this properly. We were supposed to increase the weight each rep until failure, but I had to stick at 52.5kg for every round, up until the last when I managed to borrow another 5kg from another team. This gave me my PR, but I know I could have gone higher. I also seemed to completely fallback to power cleans, instead of working on my squat cleans. Oh well, a PR is a PR, I’ll make sure to beat it properly soon.

I’m so close in chest-to-bar pull ups! I know I’m only about an inch away from contact, I just cannot get my chest to connect. I think that now my double-unders have come back to reasonable form I’ll concentrate on getting these when possible by arriving early to the class. I’m sure nailing this will be another step forward to the elusive muscle up.

The WOD didn’t cause too much of a problem for me. My partner and I found some middle ground with the OHS weight and the med ball weight, and we got through it all without much difficulty. Pretty enjoyable, but completely chaotic WOD when the gym is that busy.

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 Post subject: Re: Andi's crossfit journal
PostPosted: Thu Aug 01, 2013 4:16 am 
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Joined: Tue Jun 04, 2013 7:39 am
Posts: 355
Location: South Wales, UK
Warm Up:
400m run

Lift/Skills:
Clean 20kg
Pull ups
Ring Dips
Handstand Pushups

WOD:

Image

I was chuffed with myself stringing together 5 ring dips and 7 handstand push ups in the skills section, both of which are PRs, and I think there’s more there once the technique settles. I’m still a bit unstable on the rings, but with practise these will get there. HSPU are now Rx instead of with an added ab-mat too.

The WOD on the board looked insane! 6 benchmark workouts in a row, but of course with 3 people in each team that meant there was plenty of rest time, and a third of the amount of reps. We powered through this at a decent pace, but we did scale the weight on the bar to 35kg for everything apart from the deadlifts which were at 70kg. I probably should have gone to 40kg, but 35kg felt heavy enough mid-WOD. I managed to squeeze out a few HSPUs during the WOD too, which I’ve never managed to do before.

We completed the WOD in 26 minutes if memory serves, and it was a really good fun one. Pleased with the small progress I made with some skills movements during this class.

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 Post subject: Re: Andi's crossfit journal
PostPosted: Wed Aug 07, 2013 2:29 am 
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Posts: 355
Location: South Wales, UK
Workout - 06/08/13

Warm Up:
300m row
10 push ups
10 barbell lunges (20kg)
10 pull ups
10 push ups
10 barbell lunges (20kg)
Clean technique

Lift:
1RM Clean (50kg squat clean, 55kg power clean)

WOD:
750m row
1km run

This was the first workout back after a long weekend on the road with the band, and I still wasn’t quite recovered from a severe lack of sleep and good food. Still, I struggled through and finished everything.

I was really hoping I’d have nailed the dropping under the bar part of the Olympic lifts by now, but it’s still not there. I can manage just fine up to around 50kg, but anything above I just can’t get under there. I know it’s a mental thing, as the bar is right up to my collar bone on most of the pulls. I seem to have forgotten some of the technique last night too, it doesn’t feel as natural as it did at barbell club a couple of weeks ago. Practice makes perfect ……

The WOD was simple enough, although my legs were like jelly going straight from the row into the run. I didn’t take note of my time.

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 Post subject: Re: Andi's crossfit journal
PostPosted: Thu Aug 08, 2013 2:49 am 
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Location: South Wales, UK
Workout 07/08/13

Practise:
50 double unders

Warm Up:
50 burpees
2 rounds of:
10 hollow rocks
5 knees-to-elbows

Skills work:
15 mins to work on butterfly pull up technique
25 mins to work on handstand push up technique

WOD:
50 HSPU
100 Pull Ups
12 min time cap

I very much enjoyed the skills session last night, I can now do kipping handstand push ups, so this was a good opportunity to make some progress in stringing several together.
I’ve never tried butterfly kip pull ups before, but I’m pleased that I picked up the technique pretty quickly. I can’t string them together just yet though, so I need to learn how to bring my legs back and into the next swing so that I go straight into the next pull up. I’ll add some of these to my practice sessions before class.

A 12 minute time cap for this WOD seemed ridiculous, but again it was a good opportunity to practice the HSPUs. I thought I was unlikely to finish all 50 in time, let alone finish the pull ups, but as I started I thought that it might actually be achievable! I was stringing 8’s and 5’s together with ease, but then my neck started hurting, and I realised that as I was getting tired I was resting too much on my head, and actually starting the push off the ground with my neck! This is bad BAD BAD form. From that point (around the half way mark on the HSPU) I really made the effort to avoid any neck pushing, but I’d lost all confidence in the movement, and was just getting 1s and 2s and many many failed reps. In the time cap I got to 32 good handstand push ups. Again I really need to work on this form, so this is another movement to add to my practice sessions.

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