LPO 2

WOD:

6 x 4 Power Snatch, 4 O/H Squat @ 45kg  

6 x 4 Power Clean, 4 Power Jerk @ 60kg

5 x 6 Snatch High Pulls (from blocks) @ 60kg

6 x 5 Back Squats @ 100kg

5x 6 Deadlifts @ 110kg

Murph

WOD:

"Murph" - CrossFit hero WOD

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

I wore a 10kg vest which is 22lb

Time: 45.00

I did the 600 reps Cindy style but ordered them pull-ups, squats, push-ups after a few rounds which seemed to work well. I didn't want to get ahead on the pull-ups and squats and have a load of push-ups to finish off. All exercises unbroken except push-ups, second mile was the worst run I've ever done!

Time after first mile was about 8 mins, after 300 reps 21 mins and after 600 reps 36 mins.

LPO

WOD:
Find 1 RM Muscle Snatch - 60kg
3 x 5 Muscle Snatch @ 50kg

Find 1 RM Muscle Clean and Push Press - 85kg
3 x 3 Muscle Clean, 3 Push Press @ 70kg

5 x 6 Snatch High Pull (alternate from floor / from knee) @ 60kg

5 x 6 Front Squat @ 80kg

Post:
Waterfall
Sunset bodysurf in Leme

The Basics

WOD:

In front of a clock set for 15 minutes:

1 minute of  Squats
2 minutes of Double-unders
3 minutes of Push-ups
4 minutes of Banded good mornings with black band
5 minutes of Pull-ups

Post number for each exercise and total reps for 15 minutes

1 - 58

2 - 83

3 - 61

4 - 80

5 - 65

Total = 347 reps

26 JAN

SUP in Buzios with strong onshore wind and small wind affected waves. Paddled out 2-300m into the wind then turned and surfed back in about 5 times.


25 JAN

Headstand practice on SUP

Feel Free to Drop the Weights

WOD:
First opportunity to visit the Centro de Levantamento de Peso Olímpico (LPO) in Freguesia courtesy of Matt  http://matttrainingrj.blogspot.com.br .   Great place with a great coach (Dragos) and nobody frowns when you drop the weights from overhead... Top it off with a shower under the waterfall out back to massage the sore muscles. 


6 x 4 Power Snatch - 4 O/H Squat @ 50kg
6 x 4 Power Clean - 4 Power Jerk @ 60kg
5 x 6 Snatch High Pulls (from blocks) @ 70kg
5 x 6 Back Squat @ 80kg-90kg-100kg-100kg-100kg 
5 x 6 Deadlifts @ 100kg 1 x 20 GHD Sit-Ups


23 JAN

WOD:
3 rounds for TIME:
5 Muscle-ups
10 Strict HSPU
10 Pistols each leg

Time: 13.03

HSPU were inevitably slow but muscle-ups starting to feel better again with no false grip.

Core Prehab Test 1

This is a test designed by Gray Cook to assess core muscle imbalances or assymetries in the quadrants (upper left / right, lower left / right) using the chop and lift exercises on the cable machine, single leg-single arm deadlift and Turkish get-up and then work to correct them accordingly using the same exercises. 

I did this last year in April and found the chop from top left down to the right knee and lift from bottom left up to top right were weaker. The deadlifts were more unstable with right foot on the ground and TGUs were weaker with weight in left hand. Then I did 5 weeks of correction that involves doing 2 sets of work on the strong side (S) and 5 on the weak side (W) like this - W-S-W-S-W-W-W on Mon and Fri.

I think this must have worked quite well because today, about 8 months later when I tested, I found less of an imbalance than before, and possibly a reversal in the chop. I will confirm that in the second test though on Saturday.

TEST: 
Pick a weight that you think you can do 6-12 reps with before failing. Failure in this case is a breakdown of form or movement in the core and not absolute failure. For CHOP set the machine on highest level and kneel in a lunge at 90 degrees to cable and outside knee (back leg) down. Hold cable with straight arms across body, pull cable into chest and then straighten arms down towards knee on the ground. Trunk should stay facing forward without any movement. 2 sec concentric, 4 sec excentric, all on an out-breath then pause at top for a full breath. 

Chop (15kg)
Left - 10 reps good form    Right - 12 reps good form

For the LIFT set the machine on bottom level and set up as before with outside knee up (foot on ground). This time arms are straight and point down. Pull cable up and into chest with bent arms, the straighten them up towards opposite quadrant. The idea is to test the ability to develop tension so for both exercises the weight should come to rest on the stack after each rep so you may need to extend the cable with an extra foot long chord.

Lift (10kg)
Left - 12 reps good form    Right - 8 reps good form


The following exercises are for 5 reps only:

1SDL - Single arm-single leg deadlift @ 24kg DB
5 reps each side but easier with left foot down


TGU @ 20kg DB
Left - 5 reps    Right - 5 reps

TGU @ 24kg
Left - 3 reps    Right - 5 reps

Bear Minimum

Pre:
Handstand work
Hip MWOD with green band
1 x 10 Serratus activation - top of push-up, take right hand and foot off floor and rotate under supported side and back, repeat other side
1 bear complex @ 40kg (7 reps of power clean, thruster, back squat to push press)
1 bear complex @ 60 kg


WOD:
7 min AMRAP of:
10 bench press @ 60 kg
10 strict pull-ups

Rest 3 min then repeat


1: 3 rounds
2: 2 rounds, 10 bench press, 5 pull-ups

Then,

90 double unders  =   2.22

Post:
Banded shoulder distraction MWOD

Ed Goes to Bed WOD

Squeezed in at the end of the day as I missed the gym feriado hours!

WOD:
10 min AMRAP of:
15 Hollow rocks
10 Double KB clean & jerks @ 16kg
15 Superman rocks
10 Double KB thrusters @ 16kg


4 rounds, 12 hollow rocks

Surprising Combo

WOD:

12 min AMRAP of:
10 HSPU
20 Kettlebell swings @ 24kg
30 Double unders


Matt: 5 rounds
Sam: 4 rounds, 10 HSPU, 20 KB swings

Catch Up

Pre:
Anterior delt barbell smash
Light barbell work


WOD:
5 x 5 deadlifts @ 100kg, 10 bench press @ 60kg

1 x 3 Turkish get-up each side @ 24kg

Post:
Banded bully stretch



15 JAN

WOD:
5 x 2 hang squat snatch, 2 o/h squat @ 40kg

5 x 2 hang squat clean, 2 push press @ 60kg


Later,

"Marguerita"
50 reps for TIME:
Burpee/push-up/jumping jack/sit-up/handstand  http://media.crossfit.com/awset/CrossFit_MaggieClip_h264_52d5a6ba894f6_SD.mp4

Time: 21.30

I timed it but also did the movements for QUALITY, looking for the best flow and efficiency. All handstands were free standing with a feet together pause at the top.

Hard Cindy

Pre:
1 round of Cindy (5 pull-ups, 10 push-ups, 15 squats)
3-5-7 pull-ups @ 16kg, push-ups with feet on 30" box, squats with 16kg KB

WOD:
AMRAP for 20 mins of:
5 pull-ups @ 16kg
10 push-ups with feet on 30" box
15 squats with 16kg KB


11 rounds + 2 pull-ups

Unlike normal Cindy, pull-ups were the problem and became very broken. All push-ups and squats unbroken.

Then,

PRACTICE L-sits for 10 min and record the amount of time you spend in the "L".

Time: 2.20    (1 legged variation with hands on kettlebells)

No Excuses WOD

WOD:

4 rounds each for TIME:
50 SDHP @ 16kg KB  (supposed to be a row but no access to a rower)
90 sec rest

1 = 1.28
2 = 1.26
3 = 1.25
4 = 1.24

Then,

50 push-ups = 1.45  (35 in 1 min)

MWOD:
10 mins stretching and smashing hamstrings

Day Off WOD

WOD:
3 rounds for TIME:
12 muscle-ups
75 squats

Sam: 16.47
Matt: 12.59 http://matttrainingrj.blogspot.com.br


Maybe I should have taken today off.. Muscle-ups were worst for a while. First cycle back into proper training and fourth day was hard. Maybe its just a sign of the work that needs doing!

Rio Academia Posto 10

Pre:

20 min bike ride 

1x10 pull-ups, dips, sit-ups, squats

3x5 V-outs on the rings, ring rows (feet up on bench)

WOD:

5 x 2 Strict muscle ups w/ 1-2 min rest in between sets

Then,

5 rounds for TIME:

400m run

21 DB clean & jerk @ 16kg  

(sub'd bottoms up clean and press w/ 10 kg plates on 3rd round as someone got 1 of the DBs to do some Danny Broflex tricep extensions!)

There was an interval each round as I went from the dumbbell rack, out of the gym to the running track and vice versa.

Time: 19.45

Post:

MWOD for posterior chain

    5 mins T-spine smash with peanut and 20 kg plate on chest

    5 mins each leg monkey bars of death hamstring smash and floss

20 min bike ride

Dead Crunched

Pre:
4 directions hip MWOD w/ green band
1x5 RDL, hang clean, front squat, sh press, back squat, SDHP @ 20kg barbell
1x3 SDHP, hang clean, hang muscle snatch @ 40kg


WOD:
10 min AMRAP of:
15 straight legged sit-ups
21 deadlifts @ 60kg

5 rounds + 15 sit-ups

I went for a 10 min AMRAP instead of 20 min to avoid some serious overtraining on DLs. It would have been tougher / less rounds with GHD sit-ups as well. Guess I could have done 30 sit-ups and left it as a 20 min AMRAP, but I felt like a 10 min WOD today!


MWOD:
2 min each leg quad smash
2 min each leg banded couch stretch

Strict As

WOD:
3 rounds for TIME of:
5 Strict handstand push-ups
10 Strict ring dips
15 Strict push-ups
MAX Strict pull-ups (until failure, then switch to underhand grip without falling from bar and go until failure again)

Time: 15.45    

Pull-ups: 
Rd 1 = 6+2
Rd 2 = 6+2
Rd 3 = 5+3

New Year New Energy! Bring on the open, CrossFit gyms popping up around Rio, lets get registered and get training!

Quote of the Day

"Athletes don't diet and exercise, they eat and train". Unknown.

New Year's WODs

2 JAN

15 min beach meditation and yoga wod  http://yogiwod.com/progressions

1 hour sunset slackline session with handstand and forward roll practice with the beautiful family! 

Best session for a while bar the fact I fell on the line and hurt my back, but it was the first time I've walked the full length of outstretched line! And some quality handstand practice..

31 DEC

10 mins sunrise meditation on the beach / cross leg mob

WOD:
3 min AMRAP:
10 squats
8 toes-to-rings
6 push-ups

2 min rest

Repeat 3 min AMRAP:
10 squats
8 toes-to-rings
6 push-ups

AMRAP 1 = 2 rds, 10 squats, 8 toes-to-rings, 3 push-ups
AMRAP 2 = 3 rds, 10 squats

(Rings on a bouncy branch as I wasn't allowed to put them on the ideal one!)



30 DEC

3 games of beach volleyball
Greatest stretch in the world complex
Super front rack & lateral seam smash

WOD:
PRACTICE for 20 mins:
Animal walks and walking handstands on the beach with Ed



29 DEC

1 hour beach walk (6km ish)
3 games of beach volleyball
4 directions hip MWOD with green band
sink mob

WOD:
5 rounds for TIME:
10 jumping bar muscle-ups (head height monkey bars)
10 banded good mornings

Time: 5.29