We can fight our way back into the light

[crashy]

Hi All,

 

Here's my Level 1 quest - 

 And this will be my battle log thread.

[crashy]

CrossFit - WOD: Wednesday 4-Oct-17

Warm-up

2 min row

3 rounds (15s per position):
- 1st Pull (snatch)
- 2nd pull (high pull)
- 3rd Pull (power snatch)
- OH Squat
- Snatch Balance

_______________________________________

Part A:

8 min to Build
- 1 Power Snatch + 1 OH Squat + 1 Squat Snatch -> 20Kg\30Kg\30Kg\30Kg

EMOM 8
- 1 Power Snatch + 1 OH Squat + 1 Squat Snatch -> Used 30KGs

_______________________________________

Part B: Conditioning

5 min to prep for Push Press - 40Kg\50Kg\50Kg

On the 3:30 x 4 Rounds - Push Presses Achieved 10\10\8\5
- 200 Meter Run
- 15 Barbell Facing Burpees
- Max Push Presses 50Kg in time remaining

* (rest 1 min between rounds)

_______________________________________

[crashy]

10km run at lunch time at work, duration 60 minutes.

[crashy]

Gym : Thursday 5-Oct-17

Pullups - 5/3/3/4/3/4/4/3/4

Deadlift - 5x60kg, 5x60kg, 5x80kg, 5x80kg, 5x80kg

Shoulder Press - 5x40kg, 5x40kg, 5x50kg, 4x50kg, 4x50kg

Hang Power Clean - 5x50kg, 5x50kg

Weighted Sandbag Run - 4x300m (25kg)

[crashy]

WOD: Friday 6-Oct-17

Warm-up 
EMOM 4
- Squat Hold
- Pass Through (or Front Rack Mobs)

--- --- ---

Clean Drills (in your own time perform 5 reps of each:):
- clean 1st Pull
- clean high pull
- power clean
- front squat
- squat clean
- jerk

_________________________________________

Part A:

10min to Build, THEN:

THEN: EMOM 10 - Used 60kgs
1 Squat Clean + 1 Front Squat + 1 Jerk

_________________________________________

Part B: Conditioning
(progressively build heavier if you can)
3 Rounds: - Total Time - 19:40
- 400m Run
- 12 Deadlifts - Used 60Kgs
- 21 Box Jumps - Used 24inch

[crashy]

Here's my weekend update

 

WOD: Saturday 7-Oct-17

Warm-up

Row 2 min

--- --- ---

Clean Drills (in your own time perform 5 reps of each:):
- clean 1st Pull
- clean high pull
- power clean

_________________________________________

Part A:

- 5 min to build 5 TnG Power Cleans

- EMOM5: 5 TnGo Power Cleans - Used 50KGS

- rest 2 min

- EMOM5: 3 TnGo Power Cleans - Used 65Kgs

_________________________________________

Part B: Conditioning

- Buy In: 800 Meter Run

--- ----

2 Rounds: 
- 12 Pull-ups
- 9 Squat Snatch - 40Kgs
- 6 Push Press - 40Kgs

 

Sunday - Home gym session

10 Bicep Curls | 15 kg - 6 sets

5 Dumbbell Shoulder Press | 15 kg - 6 sets

10 Two Hand Dumbbell Bent Over Rows | 15 kg - 4 sets

Jump Rope (Singles) - 10 mins

 

[crashy]

Monday 9th - I was meant to go to CrossFit at 06:00 but my baby boy is sick so I had no sleep and needed to look after him

Tuesday 10th - I was meant to go to CrossFit at 06:00 but my baby boy is sick so I had no sleep and needed to look after him. I'm going to try some home gym when I get home (or maybe a run)

[crashy]

Unfortunately I was lazy last night (Tuesday 10th) and didn't do any exercise.

 

CrossFit - Wednesday 11th October

Sets

5 Clusters | 40 kg

3 Clusters | 45 kg

1 Cluster | 50 kg

5 Clusters | 45 kg

3 Clusters | 50 kg

1 Cluster | 55 kg

5 Clusters | 50 kg

3 Clusters | 55 kg

1 Cluster | 60 kg

5 Clusters | 55 kg

 

4 rounds + 8 Russian Kettlebell Swings | 152 reps | Rx'd

15:00 AMRAP:

15 Russian Kettlebell Swings, 24 kg

12 Backward Lunges, 20 kg

9 Toes-to-bars

 

Run, 800 m

[crashy]

Thursday - 12th October - Run 10km - 63:30

The run was a little slower than I would have liked (last time I did it in 60 mins), however I am starting to feel a little sick (strep throat and phlegm) and the 4x12 Backward Lunges yesterday left my glutes sore!

 

TOURNAMENT TIME TOMORROW!

So my CrossFit Box is having an inhouse throwdown tomorrow which I'm excited for. Honestly I'm not going to do amazingly well since I'm not massively fit\strong, but it will be fun to meet some of the other people there at the box and socialize a bit. It's a team workout, so people partner up with someone from the other sex. I didn't know anyone there so I'm having a blind WOD date with a random woman, I have seen her a few times and she looks reasonably fit. It's 3 WOD's for points (with Rx, Scaled) and then a final for the Top X teams, I think there are 12 teams in total. We have been told what WOD #1 is, which is Half Murph (800m run, 50 Pullups, 100 PushUps, 150 Air Squats, 800m run) which can be divided up anyhow by the 2 team members (except the run's which both members do)

[crashy]

Epic CrossFit tournament on Saturday 14th October. This was just between some of the members within my box (i.e. not open to other boxes). This was my first time in a competition environment and it felt great (well super tiring, but really fun!). Time dependent (i.e. when I can get away from my fatherly duties) I think that doing CrossFit competitions in my area sounds like a fun achievement to aim towards (although I need 6 months prep time to become a buff charna)

 

To note, I was partnered up with a woman, who was about equal to me (in comparison to the other women)

 

WOD #1 - 800m run (both), 50 Shared Pullups, 100 Shared Pushups, 150 Shared Air Squats, 800m Run (both) - I did approximately half of these. I think our total time was 22mins

WOD #2 - Part #1 - 6 mins to find 1RM Squat Clean and Jerk - 80Kgs (my previous PB was 65Kgs)

WOD #2 - Part #2 - 9 Min AMRAP - 9 Clean and Jerk (60kgs), 12 Over the bar Burpees, 15 Box Jumps - 2 Rounds, 5 Reps

WOD #3 - Part #1 - 55 Calories Assault Bike - 4 minutes

WOD #3 - Part #2 - 21 - 15 - 9 Thrusters (30Kgs) and 180m Sandbag Carry (30Kgs) - Not sure my total time, was too dead to care.

 

We placed 9th out of 12. Not massively great, but atleast not last!

 

[crashy]

Monday 16th - Gym

Bench Press - 50x8, 60x5, 60x5, 70x5, 70x5, 70x5, 70x5

Back Squat - 60x5,6 0x5, 70x5, 70x5, 80x5, 80x5, 80x5

PullUp - 4,3,3,3,3,3,3

[crashy]

WOD: Tuesday 17-Oct-17

Warm-up

2 min row

4 rounds (30s per position)
- Hamstring Foss (PVC to BB)
- Goodmonring (PVC to BB)
- Ledge Climber

_____________________________________

Part A:
- 5 Deadlifts - NEW PR - 100x5 (60x5, 70x5, 80x5, 80x5, 90x5, 90x5, 100x5, 100x5)

- 5 Strict Press - 4x (40x5)

(alternate after each DL set)

- 10 Push-Press - 4x (40x10)

____________________________________

Part B: Conditioning

On the Minute x 12 (4 Rounds)
- 1st: 15 Deadlifts - Used 70Kgs
- 2nd: 20 ABMAT Sit-Ups
- 3rd: Max Calorie Bike - Did 12, 10, 10, 10

____________________________________

Part C: MIDLINE

For Time: 3 rounds
- 10 TTB / 15 Knee Lifts
- 20 KB Swings (24/16)

[crashy]

CrossFit - 18 October 2017

 

Every 1 min for 8 mins:

1 Snatch, 40 kg

1 Overhead Squat, 40 kg

1 Squat Snatch, 40 kg

 

Run, 200 m

21 Overhead Squats, 25 kg

15 Lateral Over The Bar Burpees

Rest, 2:30

 

Run, 200 m

18 Overhead Squats, 30 kg

12 Lateral Over The Bar Burpees

Rest, 2:30

 

Run, 200 m

15 Overhead Squats, 30 kg

10 Lateral Over The Bar Burpees

Rest, 2:30

 

Run, 200 m

12 Overhead Squats, 40 kg

10 Lateral Over The Bar Burpees

[crashy]

CrossFit - WOD - 21 October 2017

 

This was a team of 3 activity for 100 reps each, below is my share. Took us 39 minutes!

 

Chipper: Assault Bike Calories, Box Jump Overs, Thrusters, and 4 more : Completed | Rx'd

33 Assault Bike Calories

33 Box Jump Overs

33 Thrusters, 40 kg

33 Pull-ups

33 Thrusters, 40 kg

33 Box Jumps

33 Assault Bike Calories

[crashy]

CrossFit - WOD - 23 October 2017

 

It was a good day this morning at CrossFit, 2 PR's (Back Squat and Power Snatch)

 

Sets

5 Back Squats | 60 kg

5 Back Squats | 70 kg

5 Back Squats | 80 kg

3 Back Squats | 85 kg

3 Back Squats | 90 kg

3 Back Squats | 95 kg

1 Back Squat | 100 kg

1 Back Squat | 110 kg

 

Isabel : 7 mins 35 secs | Not Rx'd 4 mins 29 secs

30 Snatches, 50 kg

 

Sets

Assault Bike Calories | 24 reps in 1 min

Rest 1 min

Assault Bike Calories | 19 reps in 1 min

Rest 1 min

Assault Bike Calories | 18 reps in 1 min

[crashy]

Gym - 24th October 2017

 

Another good day, managed to PR my Deadlift (100 -> 120Kgs). On an exercise related note, I have bicep tendinitis (which presents in the shoulder) and it's giving some pain with all the exercise, might need to get it checked out =/

 

Sets

5 Bench Press | 60 kg

5 Bench Press | 60 kg

5 Bench Press | 70 kg

5 Bench Press | 70 kg

4 Bench Press | 80 kg

5 Bench Press | 60 kg

5 Bench Press | 60 kg

5 Bench Press | 60 kg

10 Bench Press | 60 kg

6 Bench Press | 60 kg

 

Sets

5 Deadlifts | 60 kg

5 Deadlifts | 60 kg

5 Deadlifts | 80 kg

5 Deadlifts | 80 kg

5 Deadlifts | 90 kg

5 Deadlifts | 90 kg

5 Deadlifts | 100 kg

1 Deadlift | 110 kg

1 Deadlift | 120 kg

 

Sets

10 Bent Over Barbell Rows | 40 kg

10 Bent Over Barbell Rows | 40 kg

10 Bent Over Barbell Rows | 40 kg

10 Bent Over Barbell Rows | 40 kg

10 Bent Over Barbell Rows | 40 kg

 

Sets

5 Barbell Bicep Curls | 40 kg

3 Barbell Bicep Curls | 40 kg

5 Barbell Bicep Curls | 35 kg

[crashy]

CrossFit - 25 October 2017

 

10 min to Build
- 5 Power Cleans
- 5 Front Squats
- 5 Push-Jerk

 

2 rounds of:

10 Power Cleans, 60 kg

10 Front Squats, 60 kg

10 Push Jerks, 60 kg

Rest, 2 mins

 

2 rounds of:

Row, 500 m

21 Assault Bike Calories

10 Squat Cleans, 60 kg

Total Time : 16:45 | Rx'd

[crashy]

CrossFit - 26 October 2017

 

Tabata This! (20 seconds work, 10 seconds rest, 8 rounds each, 90 second between exercises)

Tabata Pull-up

Tabata Push-up

Tabata AbMat Sit-up

Tabata Back Squat, 30 kg

Tabata Score : 205 | 42 + 50 + 63 + 50 | Rx'd

 

2 RFT: Double Kettlebell Front Rack Carries, 400 m, and Rows : 19 mins 40 secs | Rx'd

2 rounds of:

Double Kettlebell Front Rack Carry, 16 kg, 200 m

Run, 400 m

Row, 600 m

[crashy]

Gym - October 27th

 

Sets

5 Bench Press | 50 kg

5 Bench Press | 60 kg

5 Bench Press | 70 kg

5 Bench Press | 75 kg

5 Bench Press | 75 kg

5 Bench Press | 75 kg

5 Bench Press | 75 kg

5 Bench Press | 75 kg

 

Row, 500 m | 1:49

 

Sets

5 Deadlifts | 60 kg

5 Deadlifts | 80 kg

5 Deadlifts | 80 kg

5 Deadlifts | 80 kg

 

Intervals : rest 45 secs

Sandbag Run (25Kg), 120 m | 0:45 x repeat 15

 

CrossFit - 30th Oct

 

Sets

5 Cleans | 40 kg

5 Cleans | 50 kg

5 Cleans | 60 kg

3 Cleans | 70 kg

3 Cleans | 70 kg

1 Clean | 80 kg

1 Clean | 85 kg   --> NEW PR

1 Clean | 85 kg

 

Sets

5 Front Squats | 40 kg

5 Front Squats | 50 kg

5 Front Squats | 60 kg

3 Front Squats | 70 kg

3 Front Squats | 70 kg

1 Front Squat | 80 kg

1 Front Squat | 85 kg    --> NEW PR

1 Front Squat | 85 kg

 

15-12-9: Row Calories and Snatches : 11 mins 20 secs | Rx'd

15-12-9 reps of: Row Calories Snatch, 50 kg

 

15-12-9: Assault Bike Calories and Clean & Jerks : 11 mins 00 secs | Rx'd

15-12-9 reps of: Assault Bike Calories Clean & Jerk, 50 kg

 

 

 

 

 

 

[crashy]

Well I've been a little slack, here are a few updates

 

Gym - Thursday 2nd November 2017

Sets

20 Barbell Lunges | 25 kg

20 Barbell Lunges | 25 kg

20 Barbell Lunges | 25 kg

20 Barbell Lunges | 25 kg

20 Barbell Lunges | 25 kg

 

Sets

Sit-up (standard) | 20 reps

Sit-up (standard) | 20 reps

Sit-up (standard) | 20 reps

 

Sets

5 Back Squats | 60 kg

5 Back Squats | 60 kg

5 Back Squats | 60 kg

5 Back Squats | 60 kg

5 Back Squats | 60 kg

5 Back Squats | 60 kg

5 Back Squats | 60 kg

5 Back Squats | 60 kg

 

Jump Rope (Singles)s :

10 mins | Double Under practice

 

CrossFit - Saturday 4th November 2017

 

Run, 1200 m

10 Power Cleans, 50 kg

10 Pull-ups

10 Power Cleans, 50 kg

10 Pull-ups

10 Power Cleans, 50 kg

10 Pull-ups

Run, 1200 m

10 Front Squats, 50 kg

10 Burpee Box Jump Overs

10 Front Squats, 50 kg

10 Burpee Box Jump Overs

10 Front Squats, 50 kg

10 Burpee Box Jump Overs

Run, 1200 m

 

Gym - Monday 6th November 2017

 

Sets

5 Deadlifts | 50 kg

5 Deadlifts | 70 kg

5 Deadlifts | 70 kg

5 Deadlifts | 80 kg

5 Deadlifts | 80 kg

5 Deadlifts | 80 kg

3 Deadlifts | 90 kg

3 Deadlifts | 90 kg

3 Deadlifts | 90 kg

 

Sets Pistol Squat | 50 reps (Note: Went as low as I could, but form needs some work)

 

Jump Rope (Singles)s : 10 mins | Double Under practice

 

Sets

20 Kettlebell Russian Twists | 12 kg

20 Kettlebell Russian Twists | 12 kg

20 Kettlebell Russian Twists | 12 kg

20 Kettlebell Russian Twists | 12 kg

20 Kettlebell Russian Twists | 12 kg

 

Sets

10 Front Shoulder Dumbbell Raises | 5 kg

10 Front Shoulder Dumbbell Raises | 5 kg

10 Front Shoulder Dumbbell Raises | 5 kg

10 Front Shoulder Dumbbell Raises | 5 kg

10 Front Shoulder Dumbbell Raises | 5 kg

 

CrossFit - Tuesday 7th November 2017

 

Sets

3 Deadlifts | 60 kg

3 Deadlifts | 80 kg

3 Deadlifts | 100 kg

3 Deadlifts | 100 kg

 

Every 2 mins for 12 mins:

3 Deadlifts, 100 kg

10 Push-ups

 

AMRAP 15 mins: Deadlifts, 180 m, and Wall Balls : 3 rounds + 10 Deadlifts | Rx'd

15:00 AMRAP:

10 Deadlifts, 100 kg

Run, 180 m

20 Wall Balls, 10 kg

 

[crashy]

CrossFit - Wednesday 8th November 2017

 

Alternating EMOM

Every 1 min for 20 mins, alternating between:

Pull-up

Handstand Hold

Pistol

Hanging Knee Raise

 

Every 1 min for 5 mins: Run, 180 m

Rest 3 min

Every 1 min for 5 mins: Row, 200 m

Rest 3 min

Every 1 min for 5 mins: 12 Assault Bike Calories

 

Gym - Thursday 9th November 2017

 

Sets

5 Back Squats | 60 kg

5 Back Squats | 70 kg

5 Back Squats | 80 kg

5 Back Squats | 80 kg

5 Back Squats | 80 kg

5 Back Squats | 80 kg

5 Back Squats | 80 kg

 

Sets

5 Seated Pulley Rows | 25 kg

5 Seated Pulley Rows | 30 kg

5 Seated Pulley Rows | 35 kg

5 Seated Pulley Rows | 40 kg

5 Seated Pulley Rows | 45 kg

5 Seated Pulley Rows | 50 kg

5 Seated Pulley Rows | 55 kg

5 Seated Pulley Rows | 60 kg

5 Seated Pulley Rows | 65 kg

12 Seated Pulley Rows | 30 kg

12 Seated Pulley Rows | 30 kg

12 Seated Pulley Rows | 30 kg

 

100 Burpees for time - 12:33

 

CrossFit - Friday 10 November 2017

 

Every 2 mins for 12 mins:

3 Deadlifts | 90 kg (min 0)

3 Deadlifts | 90 kg (min 2)

3 Deadlifts | 90 kg (min 4)

3 Deadlifts | 90 kg (min 8)

3 Deadlifts | 100 kg (min 10)

3 Deadlifts | 110 kg (min 12)

 

AMRAP 15 mins: 2 rounds + 60 Jump Rope (Singles)s + 15 Power Cleans | 375 reps | Rx'd

60 Jump Rope (Singles)s

15 Power Cleans, 50 kg

60 Jump Rope (Singles)s

15 Toes-to-bars

 

AMRAP 10 mins: 1 round | 72 reps | Rx'd

12 Pull-ups

50 Air Squats 1

0 Hang Power Snatches, 50 kg