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 Post subject: Re: Andi's crossfit and bulking journal
PostPosted: Wed Apr 23, 2014 3:24 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 22/04/14

Warm Up:
3 rounds of:
Rowling (aim for 100m on the rower, for every metre over or under perform 1 burpee, 1 air squat).
OH mobility

Strength:
1RM strict press - 42.5kg - PB!!

WOD:
7 minute AMRAP:
20 double unders
10 overhead squat @ 40kg (Scaled to 30kg)
1 minute rest
5 minute AMRAP:
7 kettlebell swings @ 32kg (scaled to 24kg)
7 push ups

First part completed 4 rounds and 19 double unders.
Second part completed 5 rounds exactly.

Pleased with my new strict press 1RM. My previous 1RM was 40kg, and then went up really easily, and I honestly thought I'd be able to beat the PB by a good few kg, however the 42.5kg was as high as I could get it, 45kg just wasn't budging. Still, another day, another PB.

The WOD was pretty hardcore, the overhead squats needed to be scaled for me to get any real work done on them, same for the kettlebells, I'm not brave enough to try these with 32kg yet. I ploughed through both as quickly as I could, but the push ups in the second part really really got to me quickly, especially after all the shoulder work we'd done previously.

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 Post subject: Re: Andi's crossfit and bulking journal
PostPosted: Thu Apr 24, 2014 3:44 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 23/04/14

Warm Up:
100m run
1 deadlift with pipe
2 hang power cleans with pipe
2 shoulder to overhead with pipe
100m run
1 deadlift @ 20kg
2 hang power cleans @ 20kg
2 shoulder to overhead @ 20kg

Mobility

Build weight in the above complex up to working weight in strength section

Strength:
12 minutes, on the minute, all the following as a complex:
1 deadlift
2 hang power clean
2 shoulder to overhead
I did the first set at 50kg, and then dropped to 45kg. The shoulder to overhead were push press for the first 6 rounds and then push jerk for the remaining. Had I remembered I could push jerk for the movement I would have stuck to 50kg.

WOD:
10 wall balls @ 9kg
10 toes-to-bar
100m run
9 wall balls @ 9kg
9 toes-to-bar
100m run
8 wall balls....
8 .....
100...
7-6-5-4-3-2-1
Completed in around 15 minutes, although I had to scale the toes-to-bar to knees-to-elbows for the middle rounds as I just couldn't get my toes up there. Something I need to work on there, I'm ok up to around 5-10 reps on toes-to-bar, but any more and it goes out of the window.

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 Post subject: Re: Andi's crossfit and bulking journal
PostPosted: Thu Apr 24, 2014 3:50 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 24/04/14

Warm Up: 
3 rounds:
10 push ups
10 pull ups
10 ball slams @ 9kg

Strength: 
3 x 8 Bench press @ 70% - 45kg

70% of my 1RM is actually closer to 42.5kg, but after I did the first set at that weight I figured I'd up it a little to 45kg as it felt doable, and it was....just.

WOD: 
12 minute AMRAP
8 ball slams @ 9kg
8 push press @ 40kg (scaled to 35kg)
8 box jumps @ 24"
8 v-ups
Completed 5 rounds, 8 ball slams and 5 push press.

Push press got difficult very quickly, but the most I broke them was into two sets of 4. Really tough mentally as for some reason I thought it was an 8 minute AMRAP going in to the WOD, and when Coach Ffred called halfway at 6 minutes my heart sank into my guts. I managed to keep a good pace throughout and got it done.

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 Post subject: Re: Andi's crossfit and bulking journal
PostPosted: Thu Apr 24, 2014 4:37 am 
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Posts: 1493
Location: Isle of Wight, England
I've gotta say man, I don't like the sound of those ball slams hahaha
How are things dude? Haven't spoken to you in a while

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 Post subject: Re: Andi's crossfit and bulking journal
PostPosted: Thu Apr 24, 2014 4:48 am 
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Manatee
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Joined: Tue Jun 04, 2013 7:39 am
Posts: 355
Location: South Wales, UK
They are actually the most fun of all the workout I just did. There's something about slamming a medicine ball as hard as you can into the ground before heading off to work that is quite soothing.

Things are good thanks, training 4-5 days a week where possible, both bands are busy with new albums on the way. One band is having a big album announcement release today, we've never had professional PR people before so I'm looking forward to seeing what they've done and whether it'll gain any new interest. If you're interested keep your eye out on https://www.facebook.com/desecrationuk :)

I've been reading your journal too, shifting some serious weight around there Ross, really cool stuff.

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 Post subject: Re: Andi's crossfit and bulking journal
PostPosted: Thu Apr 24, 2014 10:38 am 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1493
Location: Isle of Wight, England
AndiMorris wrote:
They are actually the most fun of all the workout I just did. There's something about slamming a medicine ball as hard as you can into the ground before heading off to work that is quite soothing.

Things are good thanks, training 4-5 days a week where possible, both bands are busy with new albums on the way. One band is having a big album announcement release today, we've never had professional PR people before so I'm looking forward to seeing what they've done and whether it'll gain any new interest. If you're interested keep your eye out on https://www.facebook.com/desecrationuk :)

I've been reading your journal too, shifting some serious weight around there Ross, really cool stuff.

Man that does sound like fun ahha :D very stress relieving I imagine?
Woah super busy then bud haha touring around anytime soon? Don't forget give me a shout if your ever in Portsmouth/Southampton area would be cool to watch one of your bands play :) I've liked them both on Facebook already :D

Thanks man :)

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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 and bulking journal
PostPosted: Thu Apr 24, 2014 10:43 am 
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Manatee
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Joined: Tue Jun 04, 2013 7:39 am
Posts: 355
Location: South Wales, UK
We are playing southampton on June 28th actually. At the Firehouse.

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 Post subject: Re: Andi's crossfit and bulking journal
PostPosted: Thu Apr 24, 2014 2:11 pm 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1493
Location: Isle of Wight, England
AndiMorris wrote:
We are playing southampton on June 28th actually. At the Firehouse.

Siiiick! Il see if I can come along bro! Make sure you eat at Turtle Bay whilst you're in Southampton! Jamaican food with a couple of vegan options! I eat there practically every time I go over to the mainland :p

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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 and bulking journal
PostPosted: Fri Apr 25, 2014 3:24 am 
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Manatee
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Joined: Tue Jun 04, 2013 7:39 am
Posts: 355
Location: South Wales, UK
Nice, I'll look out for that place then.
If you plan to come along let me know and I'll get you on the guestlist.

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 Post subject: Re: Andi's crossfit and bulking journal
PostPosted: Fri Apr 25, 2014 10:18 am 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1493
Location: Isle of Wight, England
That's awesome man cheers! Will be in touch :)

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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 and bulking journal
PostPosted: Tue Apr 29, 2014 3:33 am 
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Manatee
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Joined: Tue Jun 04, 2013 7:39 am
Posts: 355
Location: South Wales, UK
Olympic Lifting - 27/04/14

5x2 hang clean, jerk on last rep - 50kg

5x2 clean, jerk on last rep - 50kg

All cleans felt solid and I could have upped the weight, however the jerk foot position still isn’t confident so I kept it where I was comfortable. As the reps went on this got better and better.

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 Post subject: Re: Andi's crossfit and bulking journal
PostPosted: Tue Apr 29, 2014 3:33 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 - 28/04/14

Warm Up:
400m run
2 rounds of:
5 front squat @ 20kg
5 clean @ 20kg
5 thruster @ 20kg
5 knees-to-elbows
5 toes-to-bar
5 box jumps
5 ring rows

Strength:
Front squat
3x3 @ 70% - 55kg
3x2 @ 80% - 65kg
3x1 @ 85% - 70kg

I had to guess my 1RM here, as unbelievably I’ve never tested this with front squat. I guessed at around 80kg, but I probably could have gone up a little, this all felt manageable.

WOD:
4 rounds for time:
100m run
15 box jumps @ 24” (scaled to 10 reps)
15 toes-to-bar (scaled to 10 reps, and also knees to elbows for 2 rounds)
15 ring dips (scaled to 10 bench dips)

I had to scale the ring dips and toes-to-bar on this WOD, which also meant dropping the reps in accordance with the coaches programming. Fair enough. Blasted through it and got done fairly quickly, the main hindrence was the toes-to-bar, which went ok for round 1, but after that I had to do knees-to-elbow every few reps and then another couple of toes-to-bar. These are getting better however.

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 Post subject: Re: Andi's crossfit and bulking journal
PostPosted: Tue Apr 29, 2014 3:43 am 
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Manatee
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Joined: Tue Jun 04, 2013 7:39 am
Posts: 355
Location: South Wales, UK
Crossfit - 29/04/14

Warm Up: 
3 rounds:
1 length walking lunge
10 ring rows
1 length walking lunge
30 second handstand hold

Strength: 
4 x 12 barbell step ups with 20" box - 20, 30, 35, 37.5kg - PR!
These weren't nice, but I was pleased that I got up to 37.5kg. That's the most I've done, and doing it for 12 reps (6 each leg) means that there is more there.

WOD: 
For time
15-12-9-6-3
Deadlift @ 90kg (scaled to 70kg)
Handstand push up - (used 1 abmat)
Ring Row
Completed in 11:08

This wasn't too bad, I did the first round unbroken, which is a record for handstand push ups (all kipped). I had to scale the deadlift as 90kg for 45 reps would have really got tough quickly. Pretty pleased with this in general.

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 Post subject: Re: Andi's crossfit and bulking journal
PostPosted: Thu May 01, 2014 8:24 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 - 01/05/15

Warm Up:
3 rounds:
30 second squat hold
10 thrusters @ 20kg
5 burpees
5 kettlebell sumodeadlift high-pull @ 24kg

Strength:
5RM Back Squat - 75kg
I've done this weight for 5 before, but I struggled with it today, again struggling to keep my chest up.

WOD:
3 rounds, 1 minute on each:
Thrusters @ 40kg
Burpees
Kettlebell SDHP @ 32kg (scaled to 24kg)
Sit ups
Total 161 reps.

Thrusters at 40kg really took it out of me in this WOD. They were doable, but just slow. Tried to make up for it in the other movements, but not amazingly successfully.

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 Post subject: Re: Andi's crossfit and bulking journal
PostPosted: Thu May 08, 2014 4:42 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 - 07/05/14

Warm Up:
3 rounds:
1 length bear crawl
15 second wall facing handstand
8 good mornings with pipe

Skills:
3 rounds:
3 muscle ups/chest-to-bar pull ups depending on skill level
10 handstand push ups
15 banded good mornings
60 second plank
SO PLEASED! I slightly widened my grip on the pull ups in an attempt to really try to nail chest-to-bar pull ups now that I've got the kip technique, and YES IT WORKED! Chest touched bar, every rep. WOOOO!

Handstand pushups were done with one abmat, and were pretty easy. I need to do these at Rx now.

Good mornings were easy.

60 second plank....ouch. I managed the first round unbroken, but I had to break the second and third rounds into 30 second planks.

Strength:
3x5 close grip bench press - 50kg

Only had time to complete two sets of this unfortunately, but felt fairly good at this weight. Hard, but doable.

WOD:
12 minute AMRAP
6 deadlift @ bodyweight (72.5kg)
12 HoG push ups
6 explosive squat jumps over bar
Completed 5 rounds, 6 deadlifts and 10 push ups Rx

The deadlifts were easy, but the push ups are still a huge weakness. It's only 12 reps per round, but I was really struggling to do more than a couple in a go. To be fair though there had been a huge amount of pushing in the session up to this point.

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