I'd better get my trog going here again!
5 MayCrossfit Reading Strength and Power Meet 2010 (in association with FK.UK)Fantastic day! Although I failed to retain my crown as sub-75 champion, I had a thoroughly great day. Good to catch up with some of the WT lot - no9cvd, Mister C, markt, Gubernatrix, grole, Davie, Jules, Krypernite (briefly!) and the FK.UK and Crossfit Reading lot!
I've done a video of all my highlights which will explain things better than my words would, but my highlight was managing to pull a deadlift PB of 155kg, +5kg on my PB. Maybe if I was fresh I could have gone further, but my deadlift was the 4th and final event for me.
Video on Youtube070610
GymnasticsFirst session in 2 weeks due to commitments, bank holiday and rest pre-S+P meet.
Ring training- turned out support
- dips
- false grip pull ups (20+)
- back lever work
- l-sits (5 second holds)
- hanging leg raises (5 per set)
Other- Reverse leg lifts off pommel horse (BW, 2.5kg, 5kg)
- Some work on front sommersaults
- A few freestanding HSPU attempts (legs straddled)
- Finished with some back lever work on the parallel bars
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Lower BodySingle legged squat work- rolling (i.e. roll onto back then rock forward onto one foot, then up from the bottom of the squat using momentum)
- heel raised (on weight plate)
- slow negative
- rolling to jump (jump at top of squat)
- roll to bottom of squat (i.e. roll back then rock forward onto one foot, but balance at bottom)
Conditioning1 deadlift 120kg
5 box jumps 20"
x10 (each set starts on the minute, 10 mins work)
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Gymnastic Statics60 secs L-sit on parallettes (22s, 20s, 18s)
60 secs tuck lever (15s, 16s, 15s, 14s)
60 secs advanced frog stand on parallettes (5s, 7s, 6s, 5s, 10s, 12s, 11s, 4s)
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GymnasticsRing trainingBack leverI can get to within about 20 degrees of parallel with good body shape before I lose form so definitely seeing progress. Got some great tips from my instructor a few weeks back and my improvement is noticeable.
False grip pull upsMuscle up transition workI stuffed up a kipped muscle up a few months back and hurt my right shoulder. It's been healing well since so I am going back over basics again before trying it again.
Front tuck practiceStill not getting these, I'm too slow in the tuck phase so end up turning slowly and if I land, end up travelling too far. I will work more on my tumbling/flips over the coming months.
OtherBit of work on round offs, handstands, freestanding HSPU (straddle) attempts.
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Lower BodySingle Leg Box JumpsDid a few sets of single leg jumps onto 16" and 20" box. Then managed to do a few reps of single leg jump onto 20" box, balance, one legged squat on box (all without other leg touching floor/box)
![:o](//storage.proboards.com/forum/images/smiley/shocked.png)
Must get these on video next time!
1RM dumbbell snatch1 x 23kg
1 x 28kg
1 x 33kg
1 x 37kg
1 x 39.5kg
1 x 41kg
1 x 43kg
PB ![:D](//storage.proboards.com/forum/images/smiley/grin.png)
1 x 45.5kg RHS
100lbs! PB ![:D](//storage.proboards.com/forum/images/smiley/grin.png)
1 x 45.5kg LHS FAIL
1 x 45.5kg LHS FAIL
1 x 45.5kg LHS
100lbs! PB
ConditioningTabata squats @ 60kg (20 secs work, 10 sec rest, x8)
6, 7, 6, 6, 5, 6, 5, 5 = 46 reps total
Absolutely buzzing! I loved every minute of that session
The single leg jumps were brilliant fun. The 1RM snatch was a PB by 3.5kg, and equal to 100.1lbs, so a great milestone to reach. And tabata squats were pretty evil, but fun nonetheless! I love having a garden space to train in
![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
COME ON ENGLAND!