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Post by tick88 on Sept 6, 2008 21:52:22 GMT
06/09/08
Worked on 5x3 deadlifts today
With
105 kg x 3 105 kg x 3 105 kg x 3 105 kg x 3 105 kg x 3
This felt good. Wanted to really focus on form and some pointers picked las week, like getting the shoulder blades over the bar from the set position. Felt strong(er).
Will attempt a new 1 rep max soon
Finished with some push jerks
40 kg x 3 50 kg x 3 60 kg x 3 70 kg x 3
Was feeling strong so went for:
75 kg x 3
Failed on the 2nd lift …but a PB for weight lifited over head...but it was ugly I think
Obviously not strong enough, so dropped and finished with
60kg x 3
The failure on the 2nd lift with the 75k could have got ugly and was a reminder that increases should sometimes be a bit slower to avoid the risk of a time wasting injury. No injury on this occasion never the less.
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Post by jules on Sept 9, 2008 15:06:44 GMT
way to go Thong! Jules
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Post by tick88 on Sept 9, 2008 21:31:04 GMT
07/09/08
Didn’t get too much time some just did a short 5x3 of full cleans with squats trying to focus on full extension and getting the elbows under for the rack and front squat.
60kg x 3 60kg x 3 60kg x 3 60kg x 3 60kg x 3
This felt really good ;D. Cleans have been a weak area and this felt like they’ve certainly become stronger. Will up the weight again for next session to really try and build on this
09/09/08
With a met con in line tomorrow wanted to work on strength again, as the strength focus and more rest seems to be having a better overall result/
Today:
Warm up: 3 rounds of:
10 pull ups (struggle on the final round so kipped) 15 pressups 15 squats
Then
Back squat:
92.5kg x3 92.5kg x3 92.5kg x3 92.5kg x3 92.5kg x3
This felt really good. I feel as I could certainly take this up another level at this set-rep range. Will do this once more before trying another 1 rep max.
Full cleans (from floor and front squat)
65kg x 3 65kg x 3 65kg x 3 65kg x 3 65kg x 3
Lost concentration on the last set and didn’t get elbows under fast enough and slipped, but finished the set.
Yep cleans are stronger. This wasn’t easy though as really had to get full extension to get the bar up. Pretty certain technique could considerably improve, but it felt a lot smoother then before at this weight.
Will repeat this again until things really feel ‘easy’
Been quite a focus on strength training, with the met cons just the once a week, but should make up for this tomorrow at CF Reading then the weekend at the CrossFit certification.
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Post by tick88 on Sept 17, 2008 23:21:34 GMT
18/09/08
Well been a while since last update, but doesn’t mean I’d been a bum Attended the first European CrossFit Level 1 Certification at the weekend and what an awesome time it was on so many levels.
Ultimately, got to meet Coach Glassman, the founder, as well as Nicole Carroll, a CrossFit Legend and now Director of Training I think (check out a CrossFit video on Youtube called Nasty Girls as well others with Nicole and you’ll know what I’m on about). On top of this, it was great to experience such a great bunch the CrossFit community is.
Anyway, the WODs for the weekend were:
13/09/08
Teams of 3, everyone in the team starts at the same time at each of the one following Youn only rotate when everyone finishes their set
Run 200m Squats x 30
Dumbell/Kbell swing x 30
3 Rounds
Time in 10.16 minutesI think, though we did have a lighter dumbbell then the 24 kgs some monsters were using.
14/09/08
30, 20 and 10 reps of:
Thursters 35kgs Burpees (CF Games standard – jump in the air and cclap above head)
Time 11.09 minutes
18/09/08
CrossFit Reading
Worked on deadlift – it’s amazing how after a cert you become so much more aware of things you should be doing and how you do them.
The WOD
AMRAP – As many rounds as possible in 20 minutes of:
Using 42kgs
Dead lift x 5 Power cleans from floor x 5 Press x 5
Rounds 10 + 5 DL and 5PC
This was a nasty little f’er.
The press were really challenging in the later rounds Enjoyed this, I love the AMRAP 20 minute format.
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Post by jules on Sept 18, 2008 9:33:44 GMT
hey Thong Sounds like you had a really good weekend.Don't like the sounds of that last one,rings a bell though,didn,t we do something similar one sat morning in the sweat box in Theale,not 10 x though!!! Trollop is Nicky....just a little pet name I have for her,funnily enough all the family call her that now!!! Hope to see you at Crossfit next week?? Jules
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Post by Mister_C on Sept 18, 2008 20:59:29 GMT
Didn't know you were going to the cert mate. You lucky so-and-so. Now that you're level 1 Cert'ed do we have to call you sir?!
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Post by tick88 on Sept 18, 2008 22:14:45 GMT
18/09/08 (date was correct in ‘yesterdays trog – I wrote it after midnight before bed)Hey Jules ;D, we did something similar but 7 rounds of 7 reps of dead lifts, cleans and thrusters. I thought that was harder because of the thrusters. Hey Mister C, you can just call me Dr Van Cao lol ;D Yeah, felt very lucky to be there. I was a bit in awe of Coach G and Nicole I think. I signed up to it the day it came on the main site back in Dec/Jan I think (it sold out pretty quick) and it was through that I found Andy and CrossFit Reading! The funny thing is CrossFit is the way I want to train people, but I still have to complete this PT course (which cost 6 times as much) to legally be able to do it. Oh well all in good time. Anyway, Trog update Despite only 6.5hours sleep, I felt quite invigorated for work this morning, must be the sunshine…dreading the winter morning darkness. Anyway, after the last 3 WODS being METCONS, returned back to a strength WOD today: Backsquat: 5x3sWarmed up with: 20kg x 5 x 2 rounds 40kg x 5 60kg x 5 70kg x 5 80kgx3 Then:
95kg x3 95kg x3 95kg x3 95kg x3 95kg x3Every round straight through. Very satisfied. This was tough, but it felt good. Certainly feel stronger now in this. The last round may have needed a form check on the final rep, but went below parallel and held what felt like good form throughout. Will video this next time Despite not really wanting to do a METCON WOD, today's main CF.com WOD was one of my favourites. GRACE – 30 Clean + Jerk with 135lbs (60kgs). I couldn’t resist. Grace is "ground to overhead anyhow." Lots of arguments on the main site about whether is should be a full clean (clean from ground to front squat catch position) or power clean (clean from ground to higher standing catch position). Personally I couldn’t care less as they are both fun, but you’ll need to be consistent to record times etc. Anyway, GRACE 30 Clean (full squat cleans) + Jerks (push jerks) scaled with 40kg.
Time 6:21This is a PB of 13 seconds, so I’m very pleased. ;D ;D ;D The cleans and the jerks (push jerk) felt good, but the front squats sucked – really take it out of you. Got the first 10 in one go then had to go for 5s. Will up the weight to 50kg once I break 6 minutes I think.
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Post by tick88 on Sept 23, 2008 21:45:21 GMT
Another multi day log catch up: Saturday 20/09/08Spent 5 hrs, yes 5 hrs, doing the garden. Glutes, hams and lowerback all a bit tight so went for: Lynne.
5 sets of max reps of
Bench press 60kg (scaled from Rx body weight – I’m 71kgs) Pull ups
Bench 11 Pull ups 16
Bench 8 Pull ups 13
Bench 7 Pull ups 11
Bench 6 Pull ups 10
Bench 5 Pull ups 8This was tough. The bench press felt difficult and the pull ups were a struggle right after. Decided to finish with: 15,12, 9 reps of
1.5 pood (24kg) KB swing Ring dips.
Time: 6.05This was sh!t. Underestimated how fried the triceps would be after the bench. Not happy. Sunday 21/09/08Spent another 3 hours tidying up the stuff I didn’t finish in the garden. Then rest of the day with daughter and sandbag. Just general 30 reps of the following whenever I had a few moments. 30 sand bag clean and throws – 5.27 30 GS Burpees 1.04 30 SDHP with sand bad 1.08 30 KB swings (24kg) 58s 100 squats 4:16 (had to run and help daughter get down from the climbing frame – otherwise this was really poor time anyway) 30 pull ups - 2:54 30 Ring dips – 2.55 Not much to say but generally pretty sh!t on some of these.., pretty speechless. Tuesday 23/08/09Warm up: 10 pull ups 15 pressups 20 squats 3 rounds, not timed. Back squat: Warmed up 20kg x 5 x 2 rounds 40kg x 5 60kg x 5 70kg x 5 80kgx5 90kg x3 Then: 95kg x1 97.5kg x1 100kg x 1 102.5kg x 1 New PB - +2.5kg ;D ;D ;D 105kg x – Failed then had a scaled go at todays main CFWOD Virtual shovelling over 24” barrier, over and back is one rep). Press ups 30,25,20,15 10,5 Scaled with 15kgs 10 reps in the back was already feeling tight, so scaled to half reps (over the barrier was one rep – thank goodness Time- 14:21 Lower back was fried, not sure if was technique and combination of squats before but this WOD should not be underestimated..
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Post by jules on Sept 24, 2008 12:14:35 GMT
Hey Thong You been a busy boy!! Hows it going? I'd love to know what its is you do with your daughter and a sandbag??!! When we gonna see you at a session?? Jules
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Post by tick88 on Sept 25, 2008 20:05:46 GMT
Jules, I clean and throw the bag thurster style. She runs and jumps the bag. Repeat AMRAP, or until she gets bored. 23/09/08 Saw the WOD (nicole) on the main page and that several of the team had already done it and so sensed it, or something like was going to be the WOD at CrossFit Reading last night. As it turned out, it was a bit worse. Nicole ish20 lengths hall Max rep Thrusters Max Rep Jumping Pull Ups AMRAP in 20 minutes Thong 40kgThr 16, 13, 10, 9 JPU 35, 37, 21, 25I f**king hate the running, but having said that I feel it's certainly improved overall. I really like the thrusters as an exercise, the capacity to generate power and move a largish load over head looks good. It’s just a horrible thing to do. Anyway, it was an enjoyable WOD (though obviously not at the time) despite cramp almost kick into the calf on the first run...hence was running flat footed…no excuses however. Also developed some nice bruises on the wrist from the kipping practice on the beam…hard core OHHHRAH I’ve been using a foam roller for the past week and can say for sure that it’s really helped in recovery, superb piece of tool in easing aches and pains that usual put me out for a good few days
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Post by Andy on Sept 25, 2008 21:22:37 GMT
Can't beat the foam roller buddy. great numbers last night by the way
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Post by tick88 on Sept 28, 2008 20:49:56 GMT
26/09/08 Today’s CF WOD is 30 muscles ups for time Not done this WOD before, but know from the certification that I can get out 3-4 full muscles ups with full extension at the bottom. The garage doesn’t have enough room for a full kip and because I wanted to practice M-ups did an assisted version fo this WOD where by I applied a slight jump through the transition into the very low starting dip position. So: 30 assissted M-ups Time 11.00minutesThen did 15 assissted M-up transitions with legs out front on floor. It was practice this in the garage that enabled me to get my first M-up at CF-Reading Finished with 30 Knees to elbows. The sun wasn't out so couldn’t time on the sun dial for this one… 28/09/08Didn’t do yesterdays CF WOD and really like today's, so did both. Not the best approach, as probably a bit too much, but want to do 3 CF WODs. Run 400m 50 squats 4 rounds
Time: 14:40This is slower then my PB by quite a bit (14:10minutes) which is nothing special anyway. The fact that my first 400 took 1.46mins suggest that I’m not running an accurate 400, but no excuses, it was the same distance as last time and should have been better. Had some rest and did: 5x5 rounds of push jerksI love these pressing movements, and loved doing them. The simplicity of the theory of movement but the complexity of in the the application and execution just makes it all…beautiful ?!?!?!?! Warmed up with 20,30 and 40kg. Then: 50kg x 5 60kg x 5 65kg x 5 (4+1) 62.5kg x 5 62.5kg x 5Didn’t get to my PB, however, checked the ego at 65kg as I wasn’t feeling he-man today and really wanted to focus on the main area that I needed work on from the cert…OPENING THE HIPS. I feel like I’m doing it better but some way to go, and having read that it can take 3-5 years to develop fully the hips explosive capacity…one’s going to need some patience.
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Post by tick88 on Sept 30, 2008 22:12:45 GMT
30/09/08 Well, after Sundays session, my body has told me that my technique on Sunday on the 400m run, 50 squats was pretty pooh. My quads are reeeeeaaaaally aching and sore… which, if I was squatting with better form, and running on the balls of my feet as opposed to being so flat footed, shouldn’t really be the case. Anyway, was knackered today due to lack of sleep and as quads were so sore, I was pretty nervous about what was going to be on the white board... please let there be no running… It was: 50 sit ups 50 tuck jumps 50 sit ups 50 walking lunges 50 sit ups 50 GS Burpees 50 sit upsTime: 15.28 minutesReally worked the core this, the tuck jumps and burpees were just awful. But enjoyed the body weight focus. Finished with teams ‘races’ of Bear Crawl Sprints Jumps Backwards run Sprint relay Good fun that , though crap landing on the jump has made back a bit stiff , out with the roller and see if it eases the back for tomorrow.
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Post by jules on Oct 1, 2008 10:59:21 GMT
Hey Thong
I'd never have thought your quads were killing you when you where sprintting in those relays,nice one,remember.....................no pain blah blah blah!! ;D
Jules
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Post by tick88 on Oct 2, 2008 22:48:44 GMT
Holy smoke, October already.
Well, abs are still aching and there is a slight ache in the upper part of the thighs, I think it’s called the ilopsoas, but not 100%, it aches either way, probably a result of quads recruitment during the situps on Monday.
The back has improved slowly but over extension does make it feel fragile, like there’s compression of a vertebrae, this is not good. However, only feel it when I over extend the back, which I shouldn’t do…so tonight I just did some training with focus on technique, a lot of focus, just to make sure I was maintaining good posture and lumbar curve.
Started with
3 rounds of:
30 x kb swing (12kg first round the 16kg for remainder) 10 KB clean and press each arm (weights as above) Max reps pull ups.
Max pull ups were: , 21, 14 and 12 reps.
Should have timed but didn’t, only indicator of reference was the max rep pull ups. But as said focused on technique.
The max reps pull ups was actually a new pb by 2 reps This was definitely a result of the regular practice of the kip at CF Reading. I’ve been struggling on the phase of pushing away from the bar at the top. Focus on this has helped maintain the momentum. Th kip has definitely improved, but can still get better.
Then
100 Good form squats – timed this – 5.57 minutes
Focus on heel drive and lumbar curve, keeping as close to upright as possible, it not leaning forward to much.
30 Knees to elbow – timed this 2.42
First 10 were solid, full range of motion with curl at the top. Last 20 were more lazy, much harder to get the full curl
100 press ups – timed this – 7:50
Focused on full range of motion and form First 30 in one set then sets of 10.
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