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 Post subject: Re: Andi's crossfit and bulking journal
PostPosted: Thu Jan 30, 2014 4:40 am 
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Manatee
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Location: South Wales, UK
Workout 29/01/14

Warm Up:
2 minutes sprits/down ups, increasing intensity
Skills practise:
7 minutes working on chest-to-bar pull up technique
7 minutes to do 3 max effort kipping pull up sets (7,3,6)

WOD:
20 minute AMRAP
30 kipping pull ups (Level 2)
30 kipping handstand push ups (Rx w/ 1 AbMat)
200m run every time you break

First session back in a week and a half after being on tour last week. Still struggling to hit my chest on the bar in the pull ups. Coach gave me a tip to swing higher before initiating the kip when doing chest to bar, which I couldn't get to work, but I'll keep practicing this. I was also disappointed in my kipping pull up max effort sets. I still can't chain these together very well, and my grip always gives up before my strength does. I know how to chain them, but I can't quite get the movement right. Again, more practice required.

The WOD was tough, and long. The worst part for me was the pull ups, I had in my head I'd roughly get 7-10 reps per set before breaking and having to run, but in reality I was getting 4-6 reps. This really slowed me down, and I didn't make it to the kipping handstand push ups until around the 13th minute. I did better in these than the pull ups, getting around 5 per set, then actually getting a PB in the very last set at 11 reps! Amazing what a ticking clock can do for you.

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 Post subject: Re: Andi's crossfit and bulking journal
PostPosted: Thu Jan 30, 2014 4:53 am 
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Joined: Thu May 05, 2011 6:15 am
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Location: Isle of Wight, England
How was tour mate? Was it difficult finding vegan foods in Spain?
Great work on the pull ups! I totally suck at them ahha

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 Post subject: Re: Andi's crossfit and bulking journal
PostPosted: Thu Jan 30, 2014 4:59 am 
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Manatee
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Location: South Wales, UK
Tour was great fun cheers. It was insanely difficult to eat to be honest, especially as the promoters hadn't been told I was vegan and so had prepared Spanish omelettes for me. It got to the point where I hadn't eaten for a very long time and I caved in to the eggs. Annoyed at myself massively. The first day i was in Madrid however and I found a craft beer bar next to a vegan restaurant, so I ditched my band mates for a few hours while I soaked up the heaven.

I'm off to Thailand, Singapore and Malaysia next week on tour, so I'm really hoping I can find food there.

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 Post subject: Re: Andi's crossfit and bulking journal
PostPosted: Thu Jan 30, 2014 8:38 am 
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Well good on you for trying dude, I know it can be different when you don't speak the language and it's a totally different culture and all!

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

Mini Forklift Ⓥ wrote:
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 Post subject: Re: Andi's crossfit and bulking journal
PostPosted: Thu Jan 30, 2014 9:10 am 
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Location: South Wales, UK
Cheers, if nothing else I've learned from it.

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 Post subject: Re: Andi's crossfit and bulking journal
PostPosted: Fri Jan 31, 2014 5:51 am 
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Location: South Wales, UK
Crossfit 30/01/14

Warm Up:
3 rounds of
100m row
3 knee jumps
3 rounds of
5 wall balls
5 toes-to-bar
5 deadlift (increasing weight)
Lift:
Establish 5RM deadlift

Skills:
Max effort seated box jump
2 min max effort double unders
Wod:
12 min AMRAP
5 wall balls (Rx 9kg, I scaled to 7kg)
9 deadlifts (Rx 70kg, I scaled to 60kg)
15 box jumps (Rx 24")
Oh my life this was a brutal session! I was fairly pleased with my 5RM deadlift, although I only equalled what I have done previously, and I think I took a bit too long between reps for it to really count. My double unders fell apart and I only managed 40 in 2 minutes! Ordinarily I would have easily doubled this.

Pretty chuffed with the seated box jump though, I didn't measure what I actually did, but I had 30" box with 3 plates on top, probably coming to around 34". There may have been more there too.

The WOD literally left me shaking. Never in my life have I wanted wall balls to come round again so quickly. The weight on the deadlift was only 60kg, so pretty easy out of context, but this quickly got heavy. On the very last round I was doing them one rep at a time, I could feel my hamstrings trembling and my lower back was starting to feel super tight. The box jumps on top really made sure you had no breath left. I only managed 3.5 rounds and I was wiped out for the evening, ultra kudos to those warriors that completed 8 rounds and upwards.

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 Post subject: Re: Andi's crossfit and bulking journal
PostPosted: Fri Jan 31, 2014 5:58 am 
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Location: South Wales, UK
Crossfit 31/01/14

Warm Up

Row 300m
4 rounds of
7 push ups
2 hang power snatch
2 hang muscle snatch

Lift
5x3 bench press 50kg
3x5 hang power snatch 32.5kg

WOD
A:
4 rounds, not for time:
Max effort push ups (16, 12, 7, 6)
Max effort ring rows (supersetted with push ups) (15, 10, 7, 7)

B:
100 banded pull downs (blue band, approx 1" thick)
3x12 banded pull aparts (red band, approx 0.5" thick)

Great session, still a bit sore from last night, so I was pleased to see no squatting or deadlifting on the board this morning. Bench press at 50kg felt comfortable, so linear progression is working. Still a way off where I'd like to be however. Hang power snatch felt good, pretty easy actually if I'm honest. More weight can go on there.

Push ups and ring rows really show my lack of strength very quickly. While most were getting 25 reps a set easily, I was struggling to get past 10 after the first round.

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 Post subject: Re: Andi's crossfit and bulking journal
PostPosted: Mon Feb 03, 2014 5:14 am 
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Joined: Tue Jun 04, 2013 7:39 am
Posts: 355
Location: South Wales, UK
Workout 01/02/14

Warm Up:
1km run
50 double unders
Front squat position stretches
Work up to working weight front squat

Lift:
5x5 Front Squat @ 57.5kg
Accessory work:
3x12 Barbell good morning @ 30kg

I was planning to go for a 1RM power clean in this session too, but ran out of time. The accessory work was suggested to me by Coach Carter when I was saying I was doing front squat as I struggle to keep my chest up in a back squat and so I was trying to build that core strength. He also suggested things like plate twists, toes-to-bar, GHD back extensions etc, so I think I'll add all of these to my strength routines in the future.

57.5kg felt good in the front squat, It was a struggle in the last few reps of the last two sets, but that's where it should be.
Another tour coming up, so likely no training, unless I get some hotel room workouts done. I'm hoping to visit Crossfit Bangkok on Friday, but we'll see if I'm feeling up for training after 24 hours travelling.

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 Post subject: Re: Andi's crossfit and bulking journal
PostPosted: Fri Feb 14, 2014 10:33 am 
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Location: South Wales, UK
So no training for nearly two weeks thanks to being on tour, and then some insane calf cramps due to sitting on a plane for 24 hours, not drinking enough water and not getting enough sleep for the week previous to that. However, because of this I got my first ever sports massage yesterday. It was only a short 20 minute session so it was concentrated on the cramped up calves, but holy shit do I feel better today! My calves are like new! I think I'm going to book another one next week and see if they can go a bit deeper this time.

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 Post subject: Re: Andi's crossfit and bulking journal
PostPosted: Mon Feb 17, 2014 8:51 am 
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Manatee
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Joined: Tue Jun 04, 2013 7:39 am
Posts: 355
Location: South Wales, UK
Weekends training.

Saturday 15/02/14

Front Squat:
Warm up to working weight
5x5 60kg
1RM Power clean

57.5kg - PB!!

Sunday 16/02/14 - Barbell Club

Snatch warm ups

3x3 position snatch (High-hang, low hang, below knee) @ 50% - 20kg

2x2 snatch @ 60% - 25kg
2x2 snatch @ 70% - 30kg
2x2 snatch @ 80% - 32.5kg

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 Post subject: Re: Andi's crossfit and bulking journal
PostPosted: Tue Feb 18, 2014 4:26 am 
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Location: South Wales, UK
Crossfit 17/02/14

Warm up:
3 rounds of:
30 second handstand hold facing wall (maintain hollow position)
10 ring rows
5 push ups (instead of ring dips)
20 unbroken double unders
2 minutes rack position mobility

Lift:
3x5 push jerk - 45kg
WOD:
Elizabeth - 21-15-9 - Power clean (60kg)/Ring Dips - 8 minute time cap

Scaled to 40kg power cleans and box dips x2 - DNF
A good session last night. I think this was the first time I've ever done push jerk as part of the lift session, and so wasn't sure just how heavy to go. I'm not doing the conjugate system, and am following a linear strength program, so found a weight that I could do the 3x5 without fear of failing, whilst still feeling heavy. I built up to 45kg and stuck there, although I think I could have probably gone heavier. This will become apparent as the linear progression continues.

I went for a mix of level 1 and 2 for the WOD as Rx would have just taken too long to complete. 60kg power clean is my 1RM, so 45 reps is a bit on the high side, and my ring dips are ok, but slow. I opted for a 40kg power clean, and then double the amount of box dips. I think I chose well, the power cleans were fine, a struggle in the last set, but got through them. Double box dips were really hard however. The first set of 42 went without hitch, but the second really hit me hard and they were broken into 5s. I reached 3 reps of the last 18 box dips when the 8 minute time cap ended, so probably could have jsut finished if I'd just gone that little bit quicker on the cleans beforehand. A brutal workout, and I haven't felt lung burn or muscle fatigue like that in a while. Fun times.

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 Post subject: Re: Andi's crossfit and bulking journal
PostPosted: Wed Feb 19, 2014 10:23 am 
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Location: South Wales, UK
Just had a sports massage on my adductors as they're always quite tight, especially after squatting. HOLY FREAKING SHIT it hurts!!

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 Post subject: Re: Andi's crossfit and bulking journal
PostPosted: Thu Feb 20, 2014 3:50 am 
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Posts: 355
Location: South Wales, UK
Food yesterday

Breakfast
1.5 bananas, 40g oats, 1 desert spoon flax/pumpkin seed, 1 scoop protein, 2.5g creatine

Morning snack
Overnight oats with almond milk, raisins and syrup

Lunch
Chilli with brown rice

Afternoon Snack
25g mixed nuts
1.5 bananas, 40g oats, 1 desert spoon flax/pumpkin seed, 1 scoop protein, 2.5g creatine

Dinner
Pasta bolognese

Training
Nothing much last night. I'm getting my girlfriend into a home strength programme as she's started getting into pole dancing and needs to gain bodyweight strength, so I'm doing the 30 day plank challenge, and the 100 push up challenge alongside her. Only at the very beginning stages so not too strenuous yet, but I was pretty pleased at getting 22 push ups for the initial test. I think that's the most I've ever done in one set before.

Plank - 20 seconds
Push ups - 22

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 Post subject: Re: Andi's crossfit and bulking journal
PostPosted: Fri Feb 21, 2014 5:10 am 
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Location: South Wales, UK
Food log 20/02/14
Breakfast
1.5 banana, 1 scoop protein, 2.5g creatine, 1 desertspoon flax/pumpkin/sunflower seed, 40g oats, water.

Morning Snack
50g oats, 5g chia seeds, 30g peanut butter

Lunch
wholewheat pasta with fake bolognese

Afternoon snack
25g mixed nuts
1.5 banana, 1 scoop protein, 2.5g creatine, 1 desertspoon flax/pumpkin/sunflower seed, 40g oats, water

Dinner
Indian takeaway and a pint of American IPA (date night before I go off on tour again)

No training yesterday aside from a 30 second plank.

Crossfit 21/02/14
Warm Up:
300m row
10 pipe passthroughs
Then snatch complex, slowly increasing weight each time (snatch first pull deadlift, hang muscle snatch, overhead squat, hang snatch)

Lift:
5x2 snatch @ 30kg

WOD:
"Nancy"
5 rounds
15 overhead squat @ 42.5kg (scaled to 10 OHS @ 30kg)
400m run
15 minute time cap

Lift felt good today, I think I probably could have gone heavier than 30kg for the lift session, but the idea was to drill technique so stuck with that. Makes me think that my actual 1RM is higher than I have actually achieved before though.

The WOD is a good one. I did this before, again scaled to 30kg and 10 reps, but last time it was a 300m run. I finished bang on the time cap and was pleased with that. I could have done 15 reps at 30kg I think, but I would have gone over time. Still, getting better though, and the technique on the OHS felt comfortable, going unbroken in every round.

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 Post subject: Re: Andi's crossfit and bulking journal
PostPosted: Tue Feb 25, 2014 5:25 am 
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Posts: 355
Location: South Wales, UK
Food log 24/02/14
Breakfast
1.5 banana, 1 scoop protein, 2.5g creatine, 1 desertspoon flax/pumpkin/sunflower seed, 40g oats, water.

Morning snack
75g granola with almond milk

Lunch
Bean curry with brown rice

Afternoon snack
25g mixed nuts
1.5 banana, 1 scoop protein, 2.5g creatine, 1 desertspoon flax/pumpkin/sunflower seed, 40g oats, water.

Dinner
Carrot, chilli and kale soup

Evening snack
Carrot, chilli and kale soup

Training
No crossfit last night, I was exhausted after another tour with little sleep, plus I'm fighting off a throat infection at the moment. So I just attempted the next stage of the hundred push up challenge, and the 30 day plank challenge with my girlfriend.

The plank was only 30 seconds, and was pretty easy. I can see that this is going to get more difficult pretty quickly however.

After the scoring 22 push ups in the initial test last week, the programme told me to jump straight to week 3, which I did. I had already done week 3 day 1 (forgot to log it) and found it difficult but doable. Last nights was supposed to have a 90 second rest between sets, or longer if required. I needed much longer. I was around 90 seconds for the first 3 sets, but needed more like 2-3 minutes for the final two sets.

Set 1 - 14
Set 2 - 19
Set 3 - 14
Set 4 - 14
Set 5 - Max (at least 19)

I managed all of them apart from the last set which I only reached 15. Pretty annoying, so I'm going to repeat this day on Wednesday when I'll hopefully get it.

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