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 Post subject: Re: Andi's crossfit and bulking journal
PostPosted: Tue Jun 24, 2014 6:11 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 24/06/14

Warm Up: 
Dynamic hip and core stretches

Strength: 
Back squat
5 @ 65% - 57.5kg
3 @ 70% - 62.5kg
3 @ 75% - 67.5kg
3x10 @ 65%
Still struggling to keep my chest up with squats. I need to go to some sort of squat clinic or something. I've lifted lots heavier and more comfortably than this before, but I really struggled with this today.

WOD: 
5 rounds (20 min time cap)
400m run
10 knees-to-elbows
10 overhead squat @ 30kg
Completed 4 rounds and the run.

This was the level 1 scale of the working. Rx was 800m run, toes-to-bar and 50kg snatch. As I can't snatch 50kg, and 40kg would be too heavy to do 50 reps of I had to scale down and do overhead squats. Disappointing, but incentive to get my snatch weight up.

The WOD was tough, even at level 1. My legs were like jelly after all the squats earlier, and there was no way I could pick up the pace on them. Knees-to-elbows as I still cannot chain toes-to-bar. The OHS were fine however and all unbroken.

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 Post subject: Re: Andi's crossfit and bulking journal
PostPosted: Thu Jun 26, 2014 4:56 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 26/06/14

Warm Up:
2 mins double unders
10 banded good mornings
10 banded KB swings
5 chin ups

Strength:
Deadlift
1 x 10 @ 60% - 70kg
1 x 8 @ 65% - 75kg
1 x 5 @ 75% - 85kg
1 x 5 @ 80% - 90kg
All felt great, easy to keep repping and I felt strong throughout.

WOD A:
10>1 ladder
Kettlebell swings @ 32kg (scaled to 24kg)
Strict Chin ups (scaled to kipping)
Completed in 13 mins ish. Found the chin ups really hard to get a kip going as it just felt backwards, but I wasn't strong enough to do that many strict.

WOD B:
150 double unders for time

Completed in around 4 mins. Pretty happy with that.

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