1/2/14

Push press-push jerk -split jerk

Build to a heavy complex hit 90kg

Then

"Jag 28"

800m
28 k.b swings 2pood
28 deadhang pullups
28 dbl k.b CNj
28 deadhangs
800m

Missed core pick it up,on Mondays session

31/1/14

Am coached

Lunchtime bjj technique

Pm

4x5 1x3 1x8 on HBBS , bench press, power clean

30/1/14 happy birthday Rossco

Thur am

4 x 800m

:90

5 mins rest

5x50m

Walk back recovery

􏰀 Evil wheel x10 kneeling

􏰀 Side Bends x 6 per side 20 kg Kb 

􏰀 Supermans x 15

􏰀 Russian twists 10 per side on gh partial trunk flex using 10kg bumper 

􏰀 Repeat this circuit 3 times

Finish with the Plank hold for time* ( missed this )

Car still n garage missed bjj

29/1/13 wed

Am n/a

Could not make bjj due to car

Training session bunched together

Warmup ROM then 5 min sandbag get ups 50lb bag

A) 4x 5 HBBS ( prog calls for light day here ) 3/4 set @ 205lb
B) 4x5 PRESS last set @ 125lb
C) 4 x 5 sumo DL last set at 352lb

5 min rest

Pull/push

1 rope climb hands only from sitting with 20lb vest
10 ring pressups with feet elevated on box with 20lb vest
X 5

For quality

WC 27/1/14

Experimental programming following Bill Starr original 5x5 programme with sumo deadlifts Instead of high pulls mixed in with "infinite intensity" and push pull couplets on strength days

This is the start of week 4 I have been mixing in various conditioning to go along with the 3 days a week strength and now have a nice template to try going forward

First post 29/1/14

This is a blog on training, thoughts and randomness

The first three weeks I have been using Bill Starrs barbell with a self generated spreadsheet, the spreadsheet has subbed out the power cleans and high pulls for bent over rows and deadlifts, I have added the PC back in but kept the deadlift in (sumo) I have been hitting the conditioning as well and I getting in 3-4 sessions of bjj and CSW, I have now switched my template to included infinite intensity from Ross boxing - I will post links to all the things I have mentioned when I get time

Lifts put into the template were HBBS 140kg PC 110kg Bench 120kg press 70kg Sumo DL 180

Week 4

Monday

Am coaching a class in the morning warmed up and hit 5x5 weighted pullups with 16kg k.b and 3 x 8 weighted dips with a 12kg k.b all strict

Pm

Squat 5x5 last set 274lb
Bench 5x5 -pain in shoulder came back so switched to med grip and did 3x5 at 176lb
Power clean - 5x5 last set 215lb

Missed assistance due to time

Tue

Am coaching class, warmed up with skin the cats and slow negatives

Worked up to 80kg push press 90(f)

Lunch time CSW session1hr 15mins

Pm

Magic 50

5 x k.b snatch each arm (dead weight) 20kg
5 x swings each arm
10 x six count burpees with max height jump
X 5 no rest

6:42

Rest

3 x max distance farmers walk with 2 x32 kg bells

14/11/12

POSTED MON AND TUE AM AND PM WORKOUTS
WED AM    HEAVY CONDITIONING



MEDLEY

.car park sled pull in and out 45LB PLATE + 80LB SANDBAG (SPRINT)
.farmers walk in and out 155LB PER HAND
. Sandbag carry in and out 100LB
x 5

ONLY MANAGED 4

PM

LONDON THROW DOWN WOD 1 AMRAP OF HB BACK SQUATS IN 3 MINS NO RE RACK

POWER OUTPUT WEIGHT X REPS

60k X 71 REPS = 4260 - THINK I COULD SHOOT FOR 80 FRESH...

NEW TRAINING BLOG 14/11/12

SINCE SWITCHING THE WoD LOG OVER TO WWW.CROSSFITFIFE.COM I(Si) HAVE DECIDED TO LOG MY WORKOUTS HERE, CURRENTLY TRAINING FOR A CHALLENGE IN MARCH http://www.hellweekpt.com/selection.htm and my training will reflect this

MON 12/11/12- AM

800m RUN THEN
"BARBARA" Complete 5 rounds of the following…
20x pull ups
30x push ups
40x sit ups
50x air squats

*Rest 3 minutes between rounds.

PM GVT
A1 Dbl K.B STRICT PRESS @ 2 x 20KG
A2 WEIGHTED PULL UP @ 12KG K.B

SUPERSET A1 + A2 5 REPS EACH 90 sec REST X 10
3 x 5 EACH SIDE TGU @ 25KG K.B

TUE AM

Complete as many rounds as possible in 30 minutes of the following…
Run 400m
20x dips
20x 4-count mountain climbers
20x leg levers
*Each time you break during a set of 20 (for any of the exercises), assess a 2 burpee penalty to be done at the end of the workout.

PM GVT

A1 DBL FRONT SQUAT @ 2 x 25KG K.B
A2 DBL SWING @ 2 X 25 KG K.B SUPERSET A1 + A2 5 REPS EACH 90 sec REST X 10

3 x 5 EACH SIDE TGU @ 25KG K.B 3 X 5 DBL K.B WINDMILL @ 2 X 20KG K.B

TEST

123

Unbeatable. 4/8/12

Unbeatable A) Baseline:  ROM drills.  3 rounds:  run 400M, 20 wall ball, 20 dips B) Work Capacity:  For time: Run 800M 50 x Curtis P (105 #/ 75#) Run 400M 50 x BTTB (Burpee-toes to bar) Run 800M 730 am will do section A and B 9am will do section B Friday workout was an old but favourite SealFit workout Thermopylae Run 1 mile Run 25 Pull-ups 25 Deadlift 135lbs 25 Push-ups 25 Box Jumps 20" 25 Knees to Elbows 25 Kettlebell Swings 50lbs 1 mile Run 25 Pull-ups 25 Deadlift 135lbs 25 Push-ups 25 Box Jumps 20" 25 Knees to Elbows 25 Kettlebell Swings 50lbs 1 mile Run

25/7/12

Am Row 500m, then ROM drills Work Capacity: Complete the following for time… • 100x air squats • 4x rope climbs (15ft) • 75x air squats • 3x rope climbs (15ft) • 50x air squats • 2x rope climbs (15ft) • 25x air squats • 1x rope climb (15ft) Durability: Row 2,000m.  50x WTD GHD sit ups, 30x Good mornings (95#/65#). Break up into sets as needed SealFit Pm 7X1 3-Stop Snatch Pull + Hi-Hang Snatch (full squat) – heavy but perfect, rest 60 sec. -then- 5 rounds for time of: 9 Push Press 115/75# 12 OH Lunges 115/75# 15 Pullups OUTLAW

24/7/12

AM Baseline: Run 400m, then ROM drills Work Capacity: Complete 4-6-8-10-12-10-8-6-4 reps of the following • KB swings (32kg/24kg) • Box jump (30in/24in) • Burpee Durability:100x flutter kicks, 100x leg levers SealFit PM Back Squat: 1X3 @ 90%, 1X1 @ 100%, 1X1 @ 105%, 1X1 @ 110% 1X1 @ 105% – rest 3:00 between sets. Notes: Percentage is based off 3RM -then- 3 rounds for total reps of: 2 minute AMRAP of: 5 Squat Clean to Thrusters 135/95# 25 Double-Unders *Rest 1 minute. 1 minute AMRAP of: Burpees 1 min rest OUTLAW *Rest 1 minute.

23/7/12

Am Baseline: ROM Drills. Run 400m, 15x sandbag cleans left side, run 400m, 15x sandbag cleans right side. Work Capacity: Complete the following for time… • 100x Burpee pull ups Durability: 1x800m sprint (There is only 1 of these, so make sure it is an all out effort). 50x GHD sit ups, 30x Good mornings (light Pm Power clean and jerk 1rm 20mins Elisabeth power   21-15-9 power cleans/ring dips 95/135

Captain - 12/1/11

CAPTAIN
Baseline: Run 1 mile
Strength: Work to 1RM Weighted Pull-up
Stamina: 5 rounds, not timed: 3 x WPU @ 90%1RM, 2 x Rope Ascent, Bear Crawl 50M
Work Capacity: "Captain" 5 rounds. AMRAP in 5 minutes of below. 1 minute rest between rounds:
4 x Power Clean (135#)
8 x 1 arm snatch (40#, 4 each side)
12 x Double Unders
Durability: Run 1 mile. Plank Hold 2 x 3 minutes each. Active Stretch or yoga

Am

Baseline: Run 1 mile - on a boat
Work Capacity
"Captain"

5 rounds. AMRAP in 5 minutes of below. 1 minute rest between rounds:
4 x Power Clean (135#)
8 x 1 arm snatch (40#, 4 each side) - used a 20kilo K.B
12 x Double Unders

Benoit - day 2 - 11/1/10

BENOIT
Baseline: ROM Drills. 100 double unders AFAP
Work Capacity: with 20# vest, 3 rounds for time:
1 mile run
25 x Burpees
50 x Puh-ups
75 x Squats
Durability: 3 rounds, not timed: 25 x weighted sit-ups (45#), Hip Mobility Drill

Am

ROM Drills. 100 double unders AFAP
Work Capacity: with 20# vest, 3 rounds for time:
1 mile run
25 x Burpees
50 x Puh-ups
75 x Squats

Eva's in the house - day 1 - 10/1/11

Baseline: Sand Bag Get-ups 15 minutes
Strength: Work to 3RM Squat Clean
Stamina: Chipper: 15 x SC @ 90%3RM, 100 x 4 count mountain climbers, 800M sand bag run
Work Capacity: Eva - 5 Rounds for time:
Run 800M
30 x KB swing (70#)
30 x Pull-ups
Durability: 100 x 4-count flutter kicks, 100 x leg levers. Active Stretch 10 minutes

AM -
1 - Ballistic warmup
2 - 10mins TGU 16k K.B
3 - work to 3RM SC - 90kg - 10 under
4 - 15 x SC@80k - 400 single leg MC - 6 x Farmers walk with 2 x 44k K.B

PM - Eva - 5 Rounds for time:
Run 800M
30 x KB swing (70#)
30 x Pull-ups
Durability: 100 x 4-count flutter kicks, 100 x leg levers. Active Stretch 10 minutes

new start aug 9th 2010

Ballistic warmup

Work capacity - great pyramid

Burpee 2 pullups 3 pressups 4
4. 6. 8

Until. 12. 18. 24

And back down again

5k run

Pm - strength

Tonights starts 5-3-1 on the lower percentage

2 x CFFWU

Then Press

Piston - 6/7/10

Warm Up: 1 Mile run @ moderate pace.

10 x 100 yd sprints (:15 sec interval rest)

Work Capacity:

Piston:
1,000 Air Squats for time


Durability: Yoga or Active Stretch for 15 minutes. Plank hold 4 x 2 minutes.

Yosemite - 5/7/10

Warm Up: 100 double-unders, 50 KTE

Strength: Work to 1RM Push Press (PP)

Stamina: 5 Rounds, not timed: 3 x PP @ 90% 1RM, 5 x Turkish Get Up L/R (40# KB), Shoulder opening drills w/ PVC

Work Capacity: Yosemite - For time:
30 Squat Clean (95#), 30 Pull-ups, Run 800 Meters
30 Pull-ups, 30 KB Swings (55#), Run 800 Meters
30 KB Swings (55#), 30 Squat Cleans (95#), Run 800 Meters

Durability: 100 x 4 count flutter kicks. 100 x good morning darlings.

NO REST FOR THE WEARY - 28/6/10

NO REST FOR THE WEARY

Warm Up: Bear Complex 75 - 105#

Strength: Work to 1RM Thruster

Work Capacity: 5 RFT:
15 Curtis P (105#)
20 Burpee
Run 400M

Durability: 50 x GHD situps. 50 x GHD Back extensions.

Pull Push - 15/3/10

Ballistic warmup

1 mile run

then

15 DL @ 135lb
15 pressups

x 10


then

1 mile run