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Post by tick88 on Nov 18, 2008 23:03:16 GMT
18/11/08
Wanted to work back up the Squats again from last weeks struggle.
Back Squats: 5x5
90kg x 5 90kg x 5 90kg x 5 90kg x 5 90kg x 5
Improvement from last week. Depth felt good and solid, but head rush on the last 2 reps on sets 4-5.
Then finished with some Push Jerks
50kg x 3 60kg x 3 65kg x 3 70kg x 2 60kg x 3
Bit out of practice with this, felt form going on the 70kg so dropped to 60 to focus on full opening of hip again.
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Post by jules on Nov 21, 2008 14:49:14 GMT
Hey Dude
Hows it going?? Getting back into the swing of things I see....good man!! ;D
Jules
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Post by tick88 on Nov 23, 2008 17:18:31 GMT
Thanks Jules, slowly but surely.
20/11/08
Warm Up
Front Squat
1 1 1 1 1 1 1
Maxed at 80kg PB of +7.5kg
Pleased about this, felt like I could have gone a little heavier, but a slight foot adjustment has made this FS much for comfortable now
WOD
2 lengths hall 4 thrusters 6 KB clean & press AMRAP in 20 minutes Rounds 14 - 40kg thrusters, 16kg kb
I liked this WOD, but also highlighted how pathetic my running is, up and down a badminton court 2 times and I hated it, enjoyed the thrusters more then the run!
22/11/08 Short of time so was happy to see
Clean and Jerk on CF.Com
1,1,1,1,1,1,1
50kg 60kg 62.5kg 65kg 67.5kg 70kg 72.50kg PB
Was happy with this PB. Just over bodyweight cleaned and split jerk over head. It felt comfortable, applied a slight adjust to forearm position (made it vertical) after clean before jerk and this made a big difference.
Just managed to get it on the camcorder before time the battery died. Arms bedding before full extension (pulling with arms – which is not good) but the lift felt comfortable.
Spilt jerk needs work though
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Post by tick88 on Nov 24, 2008 22:43:04 GMT
24//11/08
Dead lifts 3 x 5 rounds
115kg x 3 115kg x 3 115kg x 3 115kg x 3 115kg x 3
CF.com WOD from 09/12/04 7 rounds of:
40kg Overhead squat x 3 Knees to elbows x 10
Time: 11.50
Finished with:
100 situps
Time 3.18 (First 50 in 1:08)
Deadlifts are a bit of a bogey for me. Feeling stronger, but still need work on form (didn’t video but some sets just felt better then others. The OHS with KtoE were a funny one. I thought the core was going to get a real workout and core stabilisation was going to be the issue, but it was actually the forearms, the result of hands being raised throughout and having to maintain grip was the limiting factor, but OHS felt good at this weight.
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Post by tick88 on Nov 26, 2008 22:46:45 GMT
26/11/08
So, slight ache in the back and abs sore with doms. Couldn’t ask for anything better then tonight’s CFReading WOD
5 Rounds
20 x lengths of hall (aprox 400m total) 40 x situps 15 x Dead lifts 60kg.
Perfect
Time: 20.41
I was actually pleased with this as I suck at running. But this was broken up in a way that seemed to work well for me, the constant reminder that this was just 400m also helped.
Admittedly form deteriorated on the dead lifts in the last round. As tiredness crept in and just wanted to finish
Good week of core development.
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Post by tick88 on Nov 28, 2008 22:54:31 GMT
28/11/08
Had been looking at the Crossfit Games website and really wanted to do the final day WOD
30 x Squat clean and Jerk:
I scaled this from the Rx 70kg to 60kg. I’m weighing in at 71kg at the moment.
About 16:00mins
I say about 16mins as when I watched again on vid, I’d only done 29 reps…doh
The time is rubbish. The first minute started well, I managed 5 in the first minute. Then the load just felt heavier and heavier and I was having to take longer breathers in the second half in order to maintain technique to get the load up. I’ve done this with 40kg and the best time was 6:21. However I’m positive in that it was only back in September that I was just about cleaning 60kgs, so I guess overall cleans are looking stronger…the video also showed I was pulling with the arm too much and early. Need to work on that.
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Post by tick88 on Nov 29, 2008 23:24:21 GMT
29/11/08
5K Gymboss run with time intervals of:
20 sec fast run/sprint 60 sec jog
All the way around
Time: 28.03
-33 sec off last run.
This really hurt I also think my running technique is bad. Ache in lower spine.
Nevertheless, this is a PB on this route and breaking 28 minutes is coming soon.
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Post by tick88 on Dec 1, 2008 21:24:19 GMT
01/12/08
Bit tired today but saw todays Cf.com WOD and had not done press in a while so did a slightly modified rep count as was a bit short for time.
The Rx was Standing press for:
1,1,1,1,1,1,1
Did: 50.0kg x 3 52.5kg x 3 55.0kg x 2 57.5 kg x 1 60.0kg x 1 62.5kg x 1 NEW PB + 2.5kg ;D 55.0kg x1
The 6th lift was a new 1RM PB, really pleased, but took ages to get up, almost thought I wasnt’ going to make it…but did
Tried to focus on keeping abs tight and not letting the back curve too much as I’ve had a tendency to do in the past. It seemed to work.
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Post by Mister_C on Dec 2, 2008 9:49:33 GMT
Nice work on the PB mate.
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Post by Mister_C on Dec 3, 2008 8:50:26 GMT
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Post by tick88 on Dec 3, 2008 22:29:24 GMT
Thanks misterc, one for the Xmas stocking I think
02/12/08
CF Reading for Dan's farewell WOD.
FGBish
Squats, Swings 24/16kg, Push Press 20/16kg, Tuck Jumps and Burpees.
5 minute rounds. Clock does not stop and you are on each station for 1 minute. 3 rounds with a 1 minute break between rounds.
Squats/Swings/Push Press/Tuck Jumps/Burpees
65 37 36/29 20 13/27 15 19/35 20 23/15 11 12
Total 377
Well, what a bugger that was. Thought I was the man after blasting 65 squats in the first set (counted by Dan C)…then it sort of all went down hill. Legs felt really heavy on the tuck jumps for some reason, and I’m usually okay with these. No excuses, my capacity in the post 5 minute domain needs some work. I wonder though, the approach is to go all out, if I paced it, would my score be different. Similarly, I’d I started on a different exercise, would output also be higher? One for thought.
03/12/08
Back squats 5x5
5 @ 92.5kg 5 @ 92.5kg 5 @ 92.5kg 5 @ 92.5kg 5 @ 92.5kg
As I needed to work more on met con did a variation of the following modified from misterc's WOD today
Short, Thin Lynne: Three rounds for max reps of: Ring pushups (feet higher than hands) Pullups R1: 25 pushups, 15 pullups R2: 17 pushups, 13 pullups R3: 10 pushups, 7 pullups Total: 52 pushups, 35 pullups
Back squats was a new load across the 5s. It was the most difficult I’ve done. I physically felt sick. Not sure if it was because of yesterdays session (no aches) having an effect on leg recovery, but tummy was certainly feeling like it was a party inside…and legs were like they had no energy.
Anyway, squat seems to continue getting stronger, depth was good and the last time I did this load was 3s for 5.
The WOD was tough. Like yesterday, after the first round the pressups totally bombed, chest and tris just felt pumped. Pull ups have gone down some what, need to get back to greasing the groove on these.
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Post by tick88 on Dec 5, 2008 21:54:29 GMT
05/12/08
12 Brupees 12 Pull ups
10 rounds
Time 20.54.
So was disappointed with the time. However, checked the record books and I’ve got 100pull ups for 12.5 minutes and 100 burpees for 8.42. So with a total of 120 for each in this WOD I guess it’s not bad relative to what’s been done in the past.
I wasn’t sure how this was going to go. I knew pull-ups were going to be tough and recently I’ve been finding burpees a lot harder then usual. Well, I got the first round in under 1 minute, and estimated I was going to round off at 15 minutes.
Not so. At round 6 I felt like I’d hit a wall and started to really struggle. 3rd time this week…and it’s the almost worse I’ve felt bad this often consistently. The only common factor has been I’ve been training as soon as I’ve got home from work, and not consumed too much between lunch and the training. This combined with a conscious effort to control the carbs I’m eating could be the reason. Hopefully it’s just a transition.
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Post by Mister_C on Dec 5, 2008 22:19:14 GMT
All in, a brutal workout that one mate. Maybe a mid-afternoon snack to keep you going?
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Post by tick88 on Dec 7, 2008 1:05:07 GMT
I think you're right mate, same problem again today.
06/12/08
Saw this on the CF Journal Video and liked the look so decided to give it a go.
Sumo dead lift high pull Overhead squat
Went with a load of 40kg
21,15 and 9
Time 14.41
WTF. I really wasn’t expecting to be this slow. I busted the first 21 SDAHP in under a minute, and give take some OHS stability issues, I really gassed… again…just felt really weak going into the OHS...and this is a load I'm okay with.
I’m really suspecting that I may not be consuming enough calories here, breakfast, nibble here and there throughout today spent day Xmas shopping (bit of a muffin, and a hog roll?!?!?), so thinking about it definitely not enough calories.
Will continue to monitor for the next week. One major part of diet I’ve been lazy on since returning from holiday has been consumption of my almonds and pecans. Will increase the amount of these to see if this has any effect. Only other reason may be the average 6hrs sleep a night this week. Usually though the WODS give an adreanaline kick that gets me over this. Hmmm.
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Post by tick88 on Dec 7, 2008 22:05:13 GMT
07/12/08
Watched this on the journal vid and wanted to give it a go…a very scaleld down version of course:
Freddy’s Revenge: Push Jerk x 5 at 60kg (135lbs – the Rx was 185lbs – 85kg!!!!) Burpess x 10
5 rounds
Time 9.23 min
I loved the idea of this, a reverse of the Crossfit Games Dead lift - burpee WOD. But 185 was definitely a no no given my max C+J is 72.5kgs
After the first set of Push jerks, they become really hard. The burpees send your blood everywhere around you body and your shoulders just feel weak so focus needed to achieve a ‘good’ technique to get the load over head – tight abs and opening hips.
Still gassing, but wasn’t feeling the depleted feeling in the muscles of the past week early in the WOD (had eaten a bit more nuts and stuff..
Fun WOD…once you’ve done it.
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