Wednesday 9th June 2010

7 sets of;

5 unbroken muscle ups

rest 20 secs

5 hspu

rest 20 secs

rehab, multi directional lunges

rest 3 mins

used 7.5kg dbells on the lunges for first 2 sets, then 10kg ones for remainder. Muscle ups remained unbroken throughout and hspu were unbroken until round 5.

Tuesday 8th June

A1. 35 unbroken pull ups; rest 20 secs; 3 sets

A2. Row 400m; rest 5 mins; 3 sets

B. 50 unbroken wallball; rest 2 mins; 3 sets

C. 25 GHD sit ups; rest 1 min; 3 sets

A1+A2 - completed, but very hard

B. Scaled this to 30 reps, simply battered still.

C. Completed.

Monday 7th June 2010

Rested Thursday and Friday of last week.

Saturday 5th June 2010

CrossFit Reading Strength and Power Meet, in association with FK.UK

First 4 events were as follows:

Deadlift 1RM - 175kg (Big PB, up from 162.5kg)

Log Clean and Press @ 80% of bodyweight - This was 60kg for me and i got 9 reps

Truck Pull - no idea on time, but kept it moving and covered the distance ok.

Medley - 30m course involving Prowler, Keg run and flip a big tire 6 times - again, no idea on time, but went at a steady pace.

After the 4 events i was lying in second place and qualified for the semi-finals which were:

Loading event - place 6 objects on a truck of increasing weight

48kg kettlebell

60kg anvil

50kg keg

50kg sandbag

75kg atlas stone

102kg atlas stone

Finished the event, last stone was rough!

Yoke walk of 30(ish)m with 150kg - completed, but slow

After these events, i had pretty much bombed out and finished third overall! Was still happy with this mind, but will put it right next year!

Sunday rested

Monday 7th June 2010

Back to OPT and Games prep for the event at Central Manchester in July.

6 sets of;

30 secs AMRAP of Clean and Jerk, 60kg

30 secs AMRAP of Box Jumps, 24"

30 secs AMRAP of Kettlebell Swing, 32kg

30 secs AMRAP of Double Unders

30 secs AMRAP of Burpees

Rest 10 mins

1 - 53 reps

2 - 63 reps

3 - 60 reps

4 - 61 reps

5 - 53 reps

6 - 64 reps

Tough WOD, still feeling the weekend.

                                                                

Wednesday 2nd June 2010

EUROPEAN REGIONAL WOD 1+2

In 15 mins, run 2km and in the remaining time get 70kg from the ground to overhead as many times as possible.

Run = 7.42

GTH = 27

Rest 30 mins

EUROPEAN REGIONAL WOD 3

20 Chest to Bar Pull Ups

20 Box Jump, 24"

20 Toes to Bar

80kg Overhead Walk for 10m, x 10

20 Toes to Bar

20 Box Jump, 24"

20 Chest to Bar Pull Ups

18.08 (cut-off for this was 15 mins i believe and so this would officially be classed as DNF)

Rest 20 mins.

EUROPEAN REGIONAL WOD 4

Run 400m

3 rounds of;

15 Snatch, 40kg

50 Double Unders

Run 400m

11.47

Fuuuuuuuuuuuuuuuucked.

Rest  for a few days before the competition methinks.

Wednesday 2nd June 2010

Sunday

1 hour trail run with 10kg vest

Monday

Snatch Grip Deadlift + Power Snatch + OHS + Snatch (as a complex) x3; rest 2.30

45kg-50kg-55kg

4 rounds of;

35 Wallball

20 Pull Ups

12.40

Tuesday

AM - 

7 Thrusters @ 70kg

14 Burpees

21 Pull Ups

14 Burpees

7 Thrusters @ 70kg

5.52

PM-

Shoulder Press 5x5

50kg-55kg-57.5kg(PB)-55kg-52.5kg

50 Double Unders

10 Burpees

40 Double Unders

10 Burpees

30 Double Unders

10 Burpees

20 Double Unders

10 Burpees

10 Double Unders

10 Burpees

6.36

Saturday 29th May 2010

Thursday - OFF

Friday

AM 

Deadlift @ 55% of 1RM; 6 sets of 2 reps; 45 seconds rest (90kg)

Wallball; 15 reps, x 3 sets; rest 30 seconds

5 mins muscle up practice; 15 reps in triples

Toes to Bar - 3 sets of 10 reps

PM

Hour mobility session with Jowse

Saturday

"Nutts"

10 HSPU

15 Deadlift @ 112.5kg

25 Box Jump @ 30"

50 Pull Ups

100 Wallball

200 Double Unders

400m run with 20kg plate

24.45

Wednesday 26th May 2010

A. Unbroken Pull Ups; 20 reps; 5 sets; 2 mins rest

B. Front Squat; 3-2-1; rest 5 mins

C. Tabata Sit Ups

D. Unbroken Double Unders; 30 reps; rest 45 secs.

A. Completed

B. 90kgx3-100kgx2-110kgx1(FAIL), got stuck just above parallel.

C. Subbed for GHD sit ups; 9-9-7-6-6-6-6-7 = 56 Total.

D. Completed