Christmas Eve Les Mills

2 min row
45 cal
2 min ski erg
25 cal

EMOM for 6 mins:
5 shoulder press - start at 60% 1RM and go up 5kg each min until fail, then drop back to previous weight to complete.
40kg-45kg-50kg-55kg(3pp)-50kg(3pp)-50kg(3pp)

3 x 12 Alternating seated single arm cable rows

3 x 12 single arm bench press @20kg

EMOM for 6 mins:
Max strict deadhang pull-ups (3 sets overhand / 2 sets underhand grip)
8-6-5-5-5

1 x 25 GHD Back ext

1 x 25 GHD sit-ups (full ROM)

LP No Show

Coach didn't show today so we went in and did this in half hour:

4 x 4 Muscle snatch, 4 O/H Squats @40kg

EMOM for 6 mins:
Odd: 4 Power cleans, 4 Push press @60kg
Even: 3 Power cleans, 3 Push press @65kg

EMOM for 6 mins:
4 Deadlifts starting @100kg and adding 10kg each minute until fail or form breaks down, then stay at that weight for remaining sets.

100kg-110kg-120kg-130kg-140kg-140kg

LPO 53

Trained with a client

4 x 4 Power snatch, 4 snatch pp @40kg

4 x 5 Muscle clean-front squat @50kg

4 x
6 Deadlifts @100kg
12 Alt o/h lunges @20kg plate

25 GHD Hip ext

25 GHD Sit-ups

2 x 12 GHD Back ext

Tabata Something Weird

Practice butterfly kipping pull-up for 10 min

WOD:

Tabata Pull-up

8-8-8-8-7-6-5-5

1 min rest

Tabata Push-up

12-10-8-8-7-6-5-5

1 min rest

Tabata Goblet squat @24kg

8 x 10

Tabata Toes-to-bar

Hand ripped and don't remember reps but last few sets were 5 singles - all were pretty ugly

5 min of beep test - 4 beeps on 4 beeps off @Level 14

Partner 100s

I was taking the class but had to jump in to make numbers

WOD:

With a partner for TIME:
100 Wall ball shots @10kg
100 Push-ups
100 KB Swings @24kg
100 Push press @40kg
100 Sit-ups
100 Slam balls @15kg

24.55

This is FS

Work up to a heavy single
Front Squat
5-3-1-1-1
50kg-90kg-110kg-120kg-125kg

WOD:
21-15-9 reps for TIME:
Front squats @50kg
Toes-to-bar
Overhead lunges @50kg

12.12

Les Mills Takapuna

First session in new gym where I started as a trainer. Good place, plenty of equipment, squat rack, conditioning yard with battle ropes, tyre and sledgehammer etc..

3 x 10m bear crawl fwd and bkwd
1 min battle rope
1 min hit tyre w/ sledgehammer
KB sh mob
2 x 5 KB presses @16kg

3 x 5 Shoulder press @40kg (shoulder final starting to feel better in strict press)

3 x
5 Deadlifts @120kg
5 Box jumps

3 x 12 Seated rows @60kg

Played on monkey bars then:
3 x 5 Strict pull-ups

Snatch Wodplex 2

1 Power Snatch
1 Hang Power Snatch
1 Overhead Squat

40kg-50kg-55kg-60kg-60kg

For TIME:
21-15-9 reps of:
O/H Squat @50kg
C2B Pull-ups
Box Jumps @24"

10.06

I.P.

Not sure who IP is but I guess we're paying because someone had their 38th birthday!


For TIME:
200m Run
38 Double Unders
38 Wall ball shots @10kg
38 Toes-to-Bar
38 Ground to Overhead 25kg (bumper plate)
38 Cleans @40kg38 Burpees38 Stone/Slam-ball Ground to Shoulder @35kg
38 Russian Swing @32kg
38 Thrusters @40kg
38 Overhead Lunges @25kg (bumper plate)
38 Side bends @16kg (19 each side)
200m Run

Finished Thruster w/ 10 sec to go..

Hill Sprints

Checked out a couple of local hills for some hill sprints - got a couple steep ones that take about 35 sec to get up fresh so looks promising. Oh and there are 2 volcanoes too which are bigger and could be good.

3 x 35 sec hill sprints

Monday Mish

5 x 5 Back Squat @100kg

WOD:

5 rounds for TIME:

5 Power cleans @70kg

10 Pistols

20 Bar hops

7.48

CF Level 1 Day 2

PRACTICE:
Deadlift series - Deadlift, SDHP, Med ball clean

WOD:
AMRAP for 8 mins of:
10 Med ball cleans @9kg
10 Ab-mat Sit-ups
10 Med ball push-jerks @9kg

5 rds, 10 cleans

Later:
PRACTICE:
Muscle-up progressions
Strict muscle-ups

CF Level 1 Day 1

PRACTICE:
Squat series - Air squat, front squat, overhead squat
Press series - Shoulder press, push press, push jerk
Pull ups
Thrusters

So I was expecting the whole day to be doing Fran! Turns out only boxes with Games crash mats do Fran... So I thought this would be a breeze and I was wrong...

WOD:
3 rounds for TIME:
15 Thrusters @42kg
12 Burpees

5.59

Double Trouble

5 x 5 Double KB Snatch @16kg

WOD:

With a partner:
14 rounds alternating not for time:
5 Deadlifts @120kg
5 Chest-to-bar pull-ups

Monday Morning Gone Bad

WOD:
3 rounds for REPS
1 min Aerodyne for calories
15 sec rest
1 min Double KB Push press @16kg
15 sec rest
1 min Box jump over @24"
15 sec rest
1 min Back squats @70kg
15 sec rest
1 min Burpees
15 sec rest

Rd 1: 11-21-21-17-18
Rd 2: 12-18-20-16-17
Rd 3: 13-21-16-17-15

Heavy Randy, Fitness Test & 1st CF Class

3 x
12 O/H squats @pvc
8 Ring rows
6 Push-ups

2 x
3 Skin the cats
1 Shoulder stand on rings

Row 500m
1.32

5 x 3 Back Squats (pause 3 sec on first rep at bottom)
60kg-80kg-100kg-110kg-120kg

WOD:
75 Ground to overhead @40kg (I did snatches as I've never done Randy)

7.33

Later:
Fitness Test @Les Mills Takapuna as part of interview to be a contracted trainer.
Max 2 points for each item for 10 point total. Pass mark was 7 but head trainer said he thinks everyone should get 10. Must be completed inside 20 min and if you lose a point, you get a chance to add an extra point with 30 burpees still inside 20 min. Once you reach the 2 point mark no point continuing exercise.

Pull-ups - 10 (2 points)
1000m Row - 3.39 (2 points)
Push-ups - 30 (1 point) (35 for 2 points - Still a GOAT)
Deadlift @80kg - 12 (2 points)
Plank - 3 min (2 points)

Finished in about 16 min. Didn't have to do burpees, he said I was fit enough, haha...

Later:
Took my first CF class @CrossFit Infinite Takapuna, didn't do the WOD but just to remember it here it is:

AMRAP for 30 min of:
2-4-6-8-10-12-14- etc.. reps of:
STOH @40/30kg
Front Squat @40/30kg
Toes-to-bar
Wall ball shots

Witch and Chips

WOD:
For TIME:    (30 min time cap)
50 Wall ball shots to 10' target @10kg
40 Sit-ups
30 KB swings @24kg
20 Pull-ups
10 Burpee box-jumps
400m run
10 Burpee box-jumps
20 Pull-ups
30 KB swings @24kg
40 Sit-ups
50 Wall ball shots to 10' target @10kg

20.22

Wall Double Muscle Rework

Variations on this one are endless! We decided last minute to put muscle-ups in..

WOD:
3 rounds for TIME:
50 Wall ball shots to 10' target @10kg
50 Double unders

Then:
Max muscle-ups in 2 min

12.30 (double under were shocking)
6 mu

Snatch Wodplex @Shane Cameron Fitness

5 x 3 Snatch pulls @40kg-60kg-70kg-70kg-70kg

WOD:
10 min AMRAP of:
5 Power snatches @40kg
10 O/H squats @40kg
5 Squat snatches @40kg
10 Cal row

3 rds, 5 sn

Front Fatigued Widow [Post 300]

3 rds of:
Rd 1: 2 min Aerodyne @60rpm
Rd 2: 2 min Rower
Rd 3: 2 min Double unders
Then after each:
10 Push-ups
10 Sit-ups
5 Burpees

2 min Diag. chop @10kg (1 min each side)
2 min Battle ropes

WOD:
1 round for TIME: Time cap 10 min
20 HSPU
40 Air squats
20 Front squats @80kg (no rack)

5.24 (2 cleans)

LPO 52 @Functional Strength CrossFit

Jerk (balance)
3 x 3 unloaded - foot placement

Jerk in split (one jerk then 3 in split)
3 x 3 @pvc
2 x 3 @20kg

Jerk from rack (dip and pause then dip and jerk each rep)
2 x 2 @20kg
2 x 2 @40kg
3 x 1 @50kg

Muscle Clean
3 x 2 @40kg

Clean from hang
2 x 3 @20kg
2 x 3 @30kg
2 x 3 @40kg
second set of each has front squat on receiving bar in power position

6am-Con

90 double unders

2 x 10 Alt. pistols @8kg-12kg

WOD:
20-18-16-14-12-10 reps for TIME of:
Alt. DB snatch @15kg
Burpees

8.22

Early Risers

6 am class

3 rounds of:
15 Thrusters @40kg
3 Muscle-ups
400m run

Then:

3 rounds of:
6 Thrusters @60kg
10 Toes-to-bar
400m run

Then:

3 rounds of:
1 Thruster @90kg
15 Pull-ups
400m run

30 min time cap

Completed all but last 400m run of second part. Shoulders are caned!

CrossFit Infinite Takapuna

Baptism of fire!

10 rounds for TIME:
10 Front squats @50kg
10 Hang power cleans @50kg

Every time you drop the bar complete 10 burpees inc. last time you put bar down. You may only rest in hang position or front rack.

26.30     80 burpees

5-3-1 & BBB 41

2 x
10 Air squats
12 Walking lunges


2 x
5 20" Box step-ups each leg @2x16kg
5 Box jumps @20"


5-3-Max Back squats @75%-85%-95%
110kg-125kg-137.5kg (2)


Then: Widow Maker
20 Back squats @100kg




Later:
4 x
90 sec Sand sprint
45 sec Rest


Aprox. 1km in soft sand

Give Blood, Do WOD

Gave blood today and ate only bulletproof coffee and eggs for breakfast, then sardine salad at lunch, thought WOD was going to suck but it felt good..


3 x
10 Goblet squats @20kg
10 Russian Swings  @20kg


For TIME:
50 Wall ball shots to 10´ target @10kg
50 Box jumps @24"
50 Hang to overhead @40kg


11.53  (started at 45sec and made up barbell during WOD)

LPO 51 & 5-3-1 40

3-3-2-3-3-2-3 Power snatches @80%-85%-90%-80%-85%-90%-80%
60kg-62.5kg-65kg-60kg-62.5kg-65kg-60kg




7 x 2 Power cleans, 2 Split jerks @80%-85%-90%-80%-85%-90%-80%
80kg-85kg-90kg-80kg-85kg-90kg-80kg




5-3-Max Deadlift @75%-85%-95%
130kg-145kg-162.5kg (2)

Sandy Saturday

Tabata sand sprints

8x 

Sprint 20 secs

Walk 10 secs

6 sets into wind (underspeed training), last 2 downwind (overspeed training)

5-3-1 & BBB 39

3-3-Max Back Squat @70%-80%-90%
110kg-120kg-130kg (5)


2 rounds not for time:
10 Hang power snatch
10 Chest-to-bar pull-ups

5-3-1 & BBB 38

3-3-Max Deadlift @70%-80%-90%
260lb-300lb-340lb (3)

5-3-1 & BBB 37

Work up to 75% of 1RM snatch then:

3 Snatch @75%
1 min rest
5 Snatch @75%
2 min rest
7 Snatch @75%
3 min rest
5 Snatch @75%
2 min rest
3 Snatch @75%
55 kg

5-5-Max Back Squat @65%-75%-85%
95kg-107.25kg-122.5kg (5)

3 x 8 Strict pull-ups
1 x 20 Alt bent over KB rows @28kg

5-3-1 & BBB 36

2 x 5 Single leg DL @24kg

2 x 10 Shoulder Ys Ts Ms @6kg

3 Power snatch, 3 push press, 3 o/h squat @40kg

3 Power cleans, 3 front squats @60kg

5-5-Max Deadlift @65%-75%-85%
110kg-130kg-145kg (8)

2x
10 Front squats @80kg (clean from ground)
10 Back squats @90kg

Deload & Squat Animal

AM
8x
30 sec sand srpint
30 sec walking


PM
3x
3 Power snatch, 3 snatch push press, 3 o/h squats @40kg

5x
1 Power clean (3 sec pause at knee), 1 hang power clean (3 sec pause above knee), 1 split jerk
Start @60% and work up to a heavier complex
60kg-60kg-65kg-70kg-75kg

8 Back squats @55kg
8 Back squats @70kg
20 Back squats @95kg

AMRAP for 10 min of:
10 Power snatch @45kg
10 Box jump overs @24"

103 reps

Deload & Shoulder Animal

2 min row

5 x
10m Bear crawl forward
10m Bear crawl backward

3 x
10m Crab walk forward
10m Crab walk backward
10m Monkey side hop left
10m Monkey side hop right

10 KB round the body each way @16kg
10 KB through the legs each way @16kg
 5  Single KB press-touch elbow to same knee at bottom (each arm)

Banded o/h shoulder distraction
KB shoulder mob on floor
3 TGU sit ups
1 TGU @16 kg each arm

3 x
6 O/H Box step-ups @45lb plate
5 Strict ring dips

4 x
4 Power snatch, 4 Snatch push press, 4 O/H Squat @40kg

5-3-1 & BBB 35

5-3-1 Deadlift @ 75%-85%-95%
110kg-125kg-137.5kg

4 rounds for  QUALITY:
8 Ring rows
10 Hollow rocks

2 x 8 Kip swings
3 x 5 C2B Pull-ups

5-3-1 & BBB 34

5-3-1 Deadlift @ 75%-85%-95%
130kg-145kg-160kg

5-3-1- & BBB 33

3-3-3-3-Max Back Squat @70%-75%-80%-85%-90%
100kg-107.5kg-115kg-125kg-130kg (3)

5 x 5 C2B Pull-ups

3 x 8 Ring rows

5-3-1 & BBB 32

3-3-3-3-Max Deadlift @70%-75%-80%-85%-90%
120kg-130kg-140kg-147.5kg-152.5kg (4)

5-3-1 & BBB 31

5-5-5-5-Max Back Squat @65%-70%-75%-80%-85%
95kg-102.5kg-110kg-117.5kg-125kg (5)

3 rounds for QUALITY:
Max Pull-ups (without breaking hollow body)
21 Wall Ball shots @10kg

10-8-6

5-3-1 & BBB 30

5-5-5-5-Max Deadlift @65%-70%-75%-80%-85%
110kg-120kg-130kg-137.5kg-145kg (10)  no wraps no belt

3 ME sets of Strict Pull-ups w/ 15 sec rest
8-4-2

3 ME sets of Bent over rows @70kg w/ 15 sec rest
9-5-3 (weight too low to stay in 15 rep range)

3 x 8 KB Walking lunges each leg
Set 1 @2x24kg by side
Set 2 @2x20kg front rack
Set 3 @2x15kg overhead

20 rep KB Front squat @2x24kg

Deload & Shoulder Rebuilding 2

5-5-5-5-5 Pause Back Squat @45%-50%-55%-60%-65%
65kg-72.5kg-80kg-87.5kg-95kg

3 rds of:
12 Pull-ups w/ black band (slow)
12 Bent over row (supine grip) @60kg

3 x 12 Single DB bench press @17.5kg (each arm)


3 x 12 Standing DB rear flyes @7.5kg

Deload & Shoulder Rebuilding

5-5-5-5-5 Thick bar Deadlift @45%-50%-55%-60%-65%
75kg-82.5kg-90kg-100kg-107.5kg

3 x 12 Pull-ups w/ black band (slow)

3 x 12 EZ bar row @60kg

Overhead Yoke Walk
1 lap @25kg
1 lap @45kg
1 lap @55kg
1 lap @65kg
1/2 lap @75kg

3 rounds of:
12 Single DB bench press @15kg (each arm)
12 Standing DB rear flyes @7.5kg
12 Seated rear flyes (straight arm) @7.5kg

Strongman 4

1 lap = 10m out, 10m back

Yoke Carry
1 lap @85kg
1 lap @145kg
1 lap @185kg

Thick Bar Cartwheel Deadlift (Bar and 2 cartwheels = 85kg, bar sits higher off ground)
165kg

AMRAP for 2 mins:
1 Tyre flip @bigasstyre
1 Log press @60kg

8 reps

5-3-1 & BBB 29

1 lap = 10m out, 10 m back

Prowler
3 laps @15kg + sled
2 laps @30kg
1 lap @45kg

5-4-3-2-1-1 Back Squat @75%-80%-85%-90%-95%-103%
110kg-117.5kg-125kg-132.5kg-140kg-150kg(f)

No squat 1RM this time round but felt stronger last week with 8@130kg

5 laps of prowler @30kg
5 10m sitting sled pulls @60kg (partner pulls sled back after each)

Dip Day

5-5-5-5-Max - Bar dips
BW-5kg-10kg-15kg-20kg (8)

10 min EMOM:
Odd mins - 10 dips
Even mins - 10 v-ups

5-3-1 & BBB 28

5-4-3-2-1-1-1 Deadlift @75%-80%-85%-90%-95%-103%-106%(f)
122.5kg-132.5kg-140kg-150kg-160kg-170kg-175kg(f)

3 rounds for TIME:
6 Strict pull-ups
6 Toes-to-bar
6 Double KB cleans @24kg
6 Double KB front squats @24kg

5.08

Central Park Sprints

First morning in NYC:
Walk to central park - 15 min from hotel

6 rounds of:
Sprint 1 min
Walk 1 min

Walk back to hotel

5-3-1 & BBB 27

3-3-3-3-Max Back Squat @70%-75%-80%-85%-90%
100kg-107.25kg-115kg-122.25kg-130kg (8)

3-3-3-3-Max Deadlift @70%-75%-80%-85%-90% (All T&G no wraps)
115kg-125kg-132.25kg-140kg-147.25kg (10) - would have had to regrip

2 x 8 Chin-ups
        8 Pull-ups

4 x 10 Dips

1 min row = 312m

5-3-1 & BBB 26

9am training after bp coffee and eggs only.. Felt ok just a little dull compared to pm training.

5-5-5-5-Max Back Squat @65%-70%-75%-80%-85%
95kg-102.25kg-110kg-115kg-122.25kg(6)

3 rounds of:
12 Bulgarian split squats each leg @2-16kg
12 American swings @24kg

5-3-1 & BBB 25

Alternating:
5-5-Max Pull-ups @10kg-20kg-30kg(2+1underhand grip)
5-5-Max Dips @10kg-20kg-30kg(3)

Duck Walk - Strongman event
1 lap @60kg
1 lap @90kg
1 lap @120kg
1/2 lap @150 kg

Then walked some laps w/ a mixture of 5&10kg plates in each hand for grip work

5 x 10 Bent over row w/ thick EZ bar @60kg

5-3-1 & BBB 24

5-5-5-5-Max: Deadlift @65%-70%-75%-80%-85%    (All T&G, no wraps)
107.25kg-115kg-122.25kg-132.25kg-140kg (9) - grip failed, form was still good

5 x 10 Back Squats @95kg


AMRAP for 10 min of:
10 Knees-to-elbows
6 O/H DB Walking lunges each leg @2x7.5kg
15 Wall ball shots @10kg - 10ft. target

EMOM stop and do 4 jump squats

4 rds, 10 k2e, 5 o/hl

5-3-1 & BBB 23

5-5-5-5-5 Shoulder Press @65%-70%-75%-80%-85%
45kg-50kg-52.5kg-55kg-60kg
Shoulder still not up to pressing!! I will do push press this cycle to still go through the motions at a low weight while I rehab the shoulder.

5 x 10 Dips

5 x 10 Pull-ups (last 2 sets underhand)

5-3-1 Squat deload

5-5-5 Squat @45%-55%-65%
65kg-80kg-95kg

KB workout from Onnit: For QUALITY flow..
5 Alt anyhow squats each side @2x16kg
30 Double swings @2x16kg
5 2-hand get ups each side @16kg (Hold KB in front of chest - progression for Double KB Get-up)
5 KB curl sots press each side
5 Alt Gladiator Get-ups each side @16kg (Standing to side plank with KB)

5-3-1 Deload DT

3 x 10m Bear crawl (fwd & bkwd)

Then with a KB perform for each side:
10 Breaths in side lying spine rotational stretch w/ KB raised in top arm
5 Get-up sit-ups
3 TGU
12kg-16kg

WOD:
EMOM for 10 min:
Power snatch-Snatch balance-O/H squat
Add 5kg to bar each min, if you fail take 5kg off and complete sets at that weight
30-35-40-45-50-55-60-65(f)-60-55kg

DT
5 rounds for TIME: 
12 Deadlifts @155lbs
9 Hang Power Cleans @155lbs
6 Push Jerks @155lbs

Time cap = 12min
4 rounds, 12 DL, 9 HPC, 2PJ


3 x 1 min hanging from bar - shoulder smashing in between

5-3-1 & BBB 22

Deload Week

5-5-5 Shoulder Press @45%-55%-65%
35kg-42.5kg-47.5kg

3 x ME Pull-ups w/ 15 sec rest
9-3-2

3 rounds of KB workout from Onnit:
3 Alt Anyhow windmill each side @2x16kg
10 Double swings @2x16kg
3 2-hand get ups each side @16kg (Hold KB in front of chest - progression for Double KB Get-up)
3 Alt KB curl sots press with other KB in rack
3 Alt Gladiator Get-ups each side @16kg (Standing to side plank with KB)
2 min rest

7 x 30 sec ME Row, 30 sec rest
79 calories (inc. rower wind down each set)

Strongman 3

1 Lap = 10m up and 10m back...

Warm up..
1 lap of each:
Farmers walk @50kg
Small tyre flip
Sled drag (backward) @30kg

3 laps of sled drag @45kg
35 sec

Atlas Stone (Lift object to chest and put over the yoke bar at chest height)
Half full keg (30kg)
Full keg (60kg)
80kg stone
100kg stone (f) - No tacky for hands which makes grip easier apparently

5 reps @80kg stone

Hero Lift (Lift a bar out of rack from bottom of squat position)
5 reps @50kg
After warm-up we did not continue as some people were not comfortable about getting under bar safely... Need some hip mobs!)

Saxon Hold (Arms at 90 as in front raise)
15kg 
1.47

Farmers Walk
1 lap @170kg 
1/2 lap @210kg (failed second lift to walk back - would be good to have a longer section to be able to walk max dist for only one lift)

5-3-1 & BBB 21

5-3-1-1 Back Squat @85%-92%-100%-104%
120kg-130kg-140kg-145kg

5 rounds of:
10 Deadlifts @100kg
10 Cable twists w/ straight bar each side @15kg

4 min AMRAP of:
Bench dips

130

Next week a deload week then end of this cycle.. New 1RM this week in squat and deadlift by 5kg each, shoulder not up to pressing yet, should be good for next cycle. Bench eliminated for now! I'll take that, slow but steady progress and feeling good!

5-3-1 & BBB 20

5-3-1 Banded push-up (not a great exercise to find a 1RM - did some higher rep warm-ups)
Black band-2x green bands-black band & green band

5 x 10 Shoulder press @40kg

5 x 10 Single arm row @32kg

5-3-1 & BBB 19

Deadlift 3-5-1-1-1 @75%-85%-95%-attempt 1RM
120kg-140kg-160kg-170kg(f)-165kg  - got 170kg off the floor this time but felt back rounding...

5 x 10 Back Squats @90kg

3 x 10 Standing Russian twists @BB+10kg on one end

Death by PLANK:
With a running clock, get into plank and have someone add 5kg to your back each min.

4.15 (15 sec w/ 20kg)

5-3-1 & BBB 18

5-3-1 Push press @75%-85%-95%
70kg-80kg-90kg

10-8-6-4-20 Lat pulldowns
10-12-14-20-10 (plates)

5 x 10 Push-ups w/ green band

10-8-6-4-2 reps for TIME:
Dips
R arm KB snatch @24kg
L arm KB snatch @24kg
Timer didn't work!

Old motocross forearm stamina / grip strength superset!
3 x 10 of each exercise sat on bench w/ arms straight by side @2-10kg DBs:
- Wrist ext and flex gripping DBs
- DB roll to finger tip and grip again
- Raise ends of DBs (wrist moves side to side)

5 x 10 Double KB swings @24kg (had to break 50 up as I couldn't grip KBs)

5-3-1 & BBB 17

Strength:

Back Squat 3-3-3 @80%-85%-90%
110kg-117.5kg-125kg

5 Rounds of this superset, rest as needed:
10 Deadlift @100kg
10 Box jumps @26" (to wall from gravel carpark)

Conditioning:

For TIME:
25 Toes-to-bar
-
3 Rds of:
50 Double unders
20 O/H Lunges @20kg plate
-
25 Toes-to-bar

10.51  -  only broke twice in double unders

5-3-1 & BBB 16

3 x 5 Banded push-ups w/ black band (bench press no good for shoulder atm)

5 x 10 Shoulder press @40kg

5 x 10 Single arm row - 2 sets @24kg, 3 sets @28kg

5-3-1 & BBB 15

Deadlift 3-3-3 @80%-85%-90%

130kg-140kg-150kg

5 Rds of:

1 Power clean, 10 Front squats @80kg

30 sec hollow body hold

30 sec bottom of squat hold

rest as needed

5-3-1 & BBB 14

Had to do push press (not strict) today as my shoulder was still aggravated from last week
Push press 3-3-3
70kg-80kg-85kg

5 x 10 Push ups w/ green band

5 x 10 Chin-ups (last set - f 9)

4 x 10 Dips

Messed around with some med ball throws and kipping HSPU

Strongman 2

1 Lap = 10m up and 10m back...

Warm up..
1 lap of each then 2 laps of each:
Prowler @30kg + sled weight
Farmers walk @110kg
Broad jump out, sprint back

Log Clean and Press
1 min ME @42kg    =  16 reps
45 sec ME @57kg   =  11 reps
30 sec ME @72kg   =  5 reps

Hex Bar Deadlift
185kg

Yoke Walk
3 laps @105kg
3 laps @165kg
1 lap  @225kg (didn't complete 3 laps as it was slipping off shoulders and want to get technique down first)

5-3-1 & BBB 13

3 x 5 Back Squat @110kg

7 min AMRAP of:

3-6-9-12-15 reps and so on...

Toes-to-bar

Overhead squat @40kg

Barbell Russian twist @20kg (on one end of barbell)

75 reps

5-3-1 & BBB 12

Floor Press 10-8-8

50kg-60kg-60kg

Bench Press w/ slingshot (helped shoulder but still not ideal)

3 x 5 @75kg

5 rounds of:

10 Shoulder press @40kg

2 x 10m Farmers walk @170kg (2 x 85kg bars, up and back on 10m strip)

5 x 10 Single arm row @24kg

20 x 10m Farmers walk @110kg

Rest as needed

10 x 10m Farmers walk @110kg (breath hold on each length to up intensity)

5-3-1 & BBB 11

SL Deadlift 5-5-5
20kg-24kg-24-kg

Deadlift 5-5-5
120kg-130kg-140kg

5 x 10 Back Squats @90kg

3 rounds for REPS:
1 min ME alternating lunge @2x20kg
1 min ME row (for calories)
1 min ME box jump @24" (on a wall in the gravel car park)
1 min rest

50-52-51

Crossfit for Arms??

3 x 3 Pull-ups (underhand grip)
10kg-20kg-30kg

8-6-4-12
Barbell curls @40kg (30kg last set)
Decline narrow grip press @50-60-80-60kg  (Shoulder feels good in this position..)

5 x 5 Dips
BW-BW-5kg-10kg-15kg

3 sets of 7-6-5-4-3-2-1
alternate db curls to half way up with other arm held at 90 deg @7.5kg

7 x 7 Tricep ext overhead (20 sec rest)

Shoulder it!

Shoulder Press
10-8-6
40kg-50kg-60kg

4 rounds, rest as needed between rounds
8 Arnold press 17.5-15-17.5-15kg
8 Push press @40kg
8 Rear delt flyes @2x7.5kg

4 rounds of
Battle rope (while partner completes high pull)
10 Hang snatch high pull

3 x 12 Seated shrugs @50kg on hex bar

30-20-10 with a partner
Battle rope (alternate arms then both together)

Apneia Laps

6 x underwater laps at 25m pool
1st 2 laps unbroken, rest as needed, then single laps resting 30 sec then 60 sec, 120 sec..
harder than i thought, needed longer rests


3 x 3 strict pull-ups (3 sec dead-hang, 3 sec shoulder depression, 3 sec up, 3 sec chin over bar, 3 sec down)

Strongman 1

Sled Push (about 15m each way on rough concrete surface)
1 lap @15kg on sled
1 lap @30kg on sled
1 lap @45kg on sled
2 laps @ 45kg on sled
3 laps @45kg on sled   =   Fran lung before other events!

Floor Press (from rack - too low to put elbows on ground and have vertical forearms)
highest weight for 10 touching rack each rep
10 @40kg
10 @60kg
7  @80kg
10 @ 65kg

Ski Stance (Isometric squat @ parallel on boxes w/ 20kg KB hanging on a belt)
2.03   -   Couldn't rest in bottom of squat as KB would touch ground

Tyre Flips (Max flips in 90 sec)
5 video

Iron Cross (Hold arms @ 90 degrees with 7.5 kg dumbbells)
52 sec

Strongman meets Crossfit

5-5-5-5-5 shoulder press
40-50-60-60-60kg

Mess around with a KB and practice 80kg atlas stone lift

3 x 8 chin ups (last two sets with Max chin over bar hold on last rep)
60 secs-45 secs

Four Minute Fran Lung

Beach stair case run with two pull up bars in the middle:

Starting at top, run down and back up, stopping at each bar to complete 5 strict pull ups for total of 20

Run Squat Run

Tabata Sprint

30 sec rest

Tabata squat

30 sec rest

Tabata Sprint

160 squats

10m further on second run (uneven terrain meant advantage on way back)

Pool Jump

5 x 5 box jumps out of the pool @32" (water level@24")

100 push ups - various hand positions/ plyo variations

Pushchair Hill Sprints & 8 min iso

5 x 45 sec pushchair hill sprints, 2 min walking

8 min Iso

1 min in each of 3 warrior positions each side (manflowyoga.com)
1 min Push up hold (arms 90 deg)
1 min chin over bar

LPO 50 (Last day in Studio Igarashi)

WOD:

3 x 3 Muscle snatch, 3 o/h squat @60kg

3 x 1 Power clean, 5 Front squat @90kg (3 sec pause in rock bottom)

Quick and Clean

WOD: 

10-8-8-6
Front rack step-up @2x22.5kg
Double KB cleans @28kg

9.55

Dead Deload

WOD:

3 rds of:
Clean pulls @120kg
Power cleans @80kg

3 x 5 Ring curl (behind back) to push-up

Dynamic Dupla

WOD:

Strength:

Shoulder press 5-5-5
75lb-95lb-115lb

Conditioning:

For time, with a partner. 

60 Pullups (partner must be in hanging hollow)

60 Push Press 95/65# (partner must be locked out overhead)

60 Lunges 115/75# (partner must be holding in front rack)

60 Push-ups (partner must be in plank)

60 Deadlifts 225/155# (partner must be holding bar at extension)

Sam & Matt 13.50

5-3-1 & BBB 10

WOD:

Muscle snatch 3-3-3
50kg-55kg-60kg

Back Squat 3-3-3
120kg-130kg-130kg

5-3-1 & BBB 9

WOD:

Deadlift 3-3-max (5)
130kg-140kg-150kg

4 rounds of:
6 strict pull-ups (first 3 each round were chest-to-bar)
6 strict HSPU (2nd round only 3 reps with hands on 45lb plates)

5-3-1 & BBB 8

50 sdhp @20kg
6 single KB press @16kg
banded o/h distraction

WOD:

3-3-max(4) Military press
60kg-62.5kg-67.5kg


10 min AMRAP of:
2 rope climbs 
10 hollow rocks
8 banded push-ups (green)
40 double unders

2 rd, 35 du

5-3-1 & BBB 7

Deadlift
5@75%, 5@80%, 5@85%
120kg-130kg-140kg

5 rounds of:
10 Back Squats @80kg
10 Ab-wheel rollouts
Time = 9-10 min

5-3-1 & BBB 6

500m row
Shoulder mobs
Hang from bar for 1 min
Handstand practice

WOD:

Superset press and muscle-up

Shoulder press
5@65%, 5@75%, 6@85%
50kg-55kg-60kg

Muscle-up
3-3-4-3-2

Pull-up (supine grip)
10-8-6-6

Last Chance Sabado

4 Supersets:
6 Front squats @100kg
10 Kb rows each arm @24kg

5-3-1 & BBB 5

Pre:

Flight Simulator -10 min time cap

10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10
UB double unders (if you fail a round, start that round again)

finished round of 30


WOD:

3 x 5 Bench Press @80kg

5 x 10 Shoulder Press @40kg (last 2 reps in last set were push press)

Later:

5 x 10 DB Row @16kg 

5-3-1 & BBB 4

WOD:

Deadlift   
5-3-1-1

130kg-150kg-170kg(f)-170kg(f)

5 x 10 Back Squat @80kg 

5 x 10 Ab-wheel roll-out 

5-3-1 & BBB 3

WOD:

Shoulder Press 
5-3-1
60kg-70kg-75kg

5 x 10 Bench Press @50kg (slow) - Rest 90 sec

Pull-ups (supine grip) - Rest 2 min 
10-10-10-8-8

Leme Legs

Football and swim with Ed

WOD:

Tabata Sprint
800m ish

4 x 10 Strict Dips - 60 sec rest

400m Walking Lunges
13.24  -  aimed to stop every 100m, ended up stopping 7 times..

LPO 49

Competition at Centro de Levantamento de Peso in Freguesia:

Warm up Snatch x 2

70kg (f) 70kg, 75 kg (f)

Warm up clean & jerk

90kg, 95kg (f), 95kg

LPO 48

Snatch
4 @40kg, 3@50kg, 3@50kg, 2@60kg, 2 @65kg, 1 @70kg

Clean & Jerk
3-1 @70kg, 3-1 @80kg, then jerk drive and jerk practice @65kg

Opening at 70 snatch and 90 C&J on friday - first competition!

5-3-1 & BBB 2

Deadlift

5-3-1

120kg-140kg-160kg (video)

5 x 10 Back Squat @70kg - rest 90 sec

3 x 10 Barbell (ab-wheel) roll-out 

5-3-1 & Boring But Big (BBB)

WOD:

Shoulder Press 
5-3-(1)-1
60kg-70kg-75kg(f)-72.5kg

5 x 10 Bench Press (slow) - Rest 90 sec
40kg-50kg-50kg-50kg-50kg

Pull-ups (supine grip) - Rest 90 sec
10-8-8-6-6

LPO 47

WOD:

4 x 3 Muscle snatch, 3 Snatch push press @45kg

6 x 6 Snatch pulls @80kg

6 x 4 Power snatch @50kg

6 x 6 Snatch balance @30kg

Crossfit Impulse Hypertrophy 4

WOD:

Work Capacity

6 x 150m Farmer´s Carry @2x24kg  -  60 sec rest (forearms shot)

Hypertrophy

Front Squat
Warm up - 10@20kg, 5@60kg
1 x 8 @100kg
1 x 20 @80kg
30 sec extreme stretch (couch stretch - to stretch fascia)
30 sec extreme quad contraction (to fill muscle with blood)

4 x 12 Glute Ham Raises  -  60 sec rest
30 sec extreme glute stretch (pigeon pose)
30 sec extreme glute contraction (one leg glute bridge)

Conditioning

10 x 50m Hill Sprint  -  (rest while walking back down)

Crossfit Impulse Hypertrophy 3

WOD:

BBG

7 x 2 Power Clean & Push Jerk @185lb

Hypertrophy

Shoulder Press
Warm up - 12@45lb, 10@65lb, 6@95lb, 4@115lb3 ME sets @115lb w/ 15 sec rest
7-3-1

Pull-ups (prone grip)
Warm up - 6 x 5 chest to bar with kip
3 ME sets (strict) w/ 15 sec rest
10-3-1
30 sec extreme lat stretch (banded o/h distraction)
30 sec extreme lat contraction

Deadlift
Work up to heavy set of 6, then do one more set of 6
1 x 6 @225lb
2 x 6 @275lb

Crossfit Impulse Hypertrophy 2

WOD:

Hypertrophy

Back Squat
Warm up - 10@20kg, 5@60kg, 5@100kg
1 x 8 @110kg
1 x 20 @85kg
30 sec extreme stretch (couch stretch - to stretch fascia)
30 sec extreme contraction (to fill muscle with blood)

Reverse Lunges (back rack)
4 x 6 @70kg
30 sec extreme stretch (pigeon pose)
30 sec extreme contraction (1 leg glute bridge)

Pull-ups (supine grip)
Warm up - 4 x 5
3 ME sets w/ 15 sec rest
9-4-3
30 sec extreme bicep stretch
30 sec extreme bicep contraction

Conditioning

8 min AMRAP of Nate
2 Muscle-ups
4 HSPU
8 KB Swings @32kg

5 rds, 2 mu

Crossfit Impulse Hypertrophy

WOD:

BBG

6 x 3 Snatch
40-50-60-60-60-60kg

Hypertrophy

1 x 90% ME Strict HSPU  = 6
1 x 90% ME Kipping HSPU = 10
Then 3 ME sets kipping w/ 15 secs rest
8-4-3

Push-ups
12-10-6-4 (warm up)
BW-red band-blue band-green band
Then 3 ME sets @green band w/ 15 sec rest
8-4-3
30 sec chest stretch
30 sec max contraction

4 x 12 GHD sit-ups
last 2 sets w/ 10kg plate
30 sec ab stretch (low pullup bar)
30 sec max contraction (hollow body hold)

Underhand grip bench press
12-10-6-4 (warm up)
20-40-50-60kg
Then 3 ME sets @60kg w/ 15 sec rest
8-3-2
30 sec tricep stretch
30 sec max contraction

Conditioning

6 rounds for TIME:
12 Med ball slams @9kg
12 Russian Swings @24kg

6.16

12.4 / 13.3 CrossFit Open Workout (Finally!!)

Strength:

4 x 3 Back Squat
100-110-120-120kg

Conditioning:

AMRAP for 12 mins of:
150 Wall ball shots @20lb 10´target      (5.57 - Karen PR)
90 Double unders
30 Muscle-ups

253 reps

Had 4 mins on the muscle-ups. Got 18 in 4 mins in Test 3, after 160 air squats and 2 min rest...

Quinta Acessoria

4 rounds of:
20 sec Hollow body position
15 sec rest
20 sec Superman hold
15 sec rest

3 rounds of:
10 Walking overhead Lunges @25kg plate
8 Single arm, single leg deadlifts each leg @20-24-32kg

3 rounds of:
10 Strict chest to bar pull-ups w/ green band
30 sec handstand hold against wall
10m handstand walk

3 x TGU each arm @24kg

3 x 1 arm Farmer´s walk @2x10kg plates (one hand)

5-3-1 & 12.3 halved

WOD:

Front squat
5-3-1
100-110-120kg

Deadlift
5-3-1
120-130-150kg

AMRAP for 9 mins of:
15 box jumps @24"
12 shoulder to overhead @95lb (thought I had 115lb on the bar- mixed up the plates!)
9 toes to bar

4rds, 5 box jumps

5 by 5

WOD:

5 X 5 Squats @120kg

5 x 5 Deadlifts @120kg

3 x 5 Pendlay rows @100kg

1 TGU each arm @20kg barbell 

Random Pump

WOD:

Rest as needed between supersets

5 sets of:
Military press
8-8-6-6-6 @ 95-115-115-115-115lbs
5 Strict pull ups (try to go chest to bar)

4 sets of:
10 Floor wipers @65lb
8 Banded push ups @green band

3 sets of:
10 Bent over rows @135lb
10 Standing barbell Russian twists  (10kg on barbell)

LPO 46 & 13.1 Open WOD

WOD:

Find 1RM power clean and jerk
4-3-2-1-1
50kg-80kg-100kg(f-2nd jerk)-105kg(f-jerk)-100kg

Then:
13.1 Open Workout

AMRAP for 17 mins of:
40 burpees
30 snatches @35kg
30 burpees
30 snatches @60kg
20 burpees
30 snatches @75kg
10 burpees
30 snatches @95kg

150 reps

Popeye & 13.4

WOD:

Strength

3 x 12 pull ups with green band (1 min rest)

5 x 3 squats
60-100-120-120-120kg

4 x 10 ring dips

Conditioning

13.4 variation

AMRAP for 7 minutes following the rep scheme below:

3-6-9-12-15-18 etc.
Clean @60kg
Toes to bar

85 reps

Didn't realise this wod is supposed to be clean and jerk not just cleans. Still I enjoyed it as it was and it was a forearm/grip destroyer!

15.5 CrossFit Open Workout

WOD:

27-21-15-9 reps for TIME of:
Row (calories)
Thrusters @95lbs

8.54

LPO 45

WOD:

Alternating EMOM for 10:00-

1 Three Position Snatch (floor, hang, power position)*

*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

10 Burpees to a Plate

Snatch weights 40-45-50-55-60kg

Thruster Heaven

WOD:

BBG

Work up to 3RM Thruster
5-3-3-1
95-145-185-205lb

Conditioning

4 rounds for calories and reps
1 min ME row
30 sec rest
1 min ME thrusters @115lb
30 sec rest

Row: 21-21-20-16 cal
Thrusters: 15-15-12-10

11.4 Reworked

WOD:

5 rounds for TIME: (10 min time cap)

12 Bar facing burpees 

6 Overhead squats @50kg

Then:

Complete time with muscle ups

8.40 & 3 muscle ups (f1)

Vista Chinesa

WOD:

20km bike ride from Jardim Botanico to Alto da Boa Vista and back. Hill intervals to Vista Chinesa then long uphill slog in pouring rain on return section. Great start to the weekend!

15.4 Crossfit Open Workout

AMRAP for 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

50 reps

11.5/12.5 Crossfit Open Workout

AMRAP for 7 minutes following the rep scheme below:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
This is a timed workout. If you complete the round of 15, go on to 18. If you complete 18, go on to 21, etc.

82 reps

LPO 44

WOD:

Alternating EMOM for 10 mins

Three Position Clean (floor, hang, power position) + Jerk

Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

12 Jumping Air Squats

C&J - 60-65-70-75-80kg

15.3 Crossfit Open Workout

WOD:

AMRAP for 14 min of:
7 Muscle ups
50 Wall balls @20lbs 10' target
100 Double unders

319 reps

Muscle Up Mix

BBG:

5x3 front squat @80kg (no rack & 3 sec pause in rock bottom)

Conditioning:

AMRAP for 12 mins of:
40 double unders
30 wall balls @20lb 10' target
20 calorie row
10 burpee box overs @24"
5 muscle ups

216 reps (2 rds, 6 double unders)

Diane

WOD:

21-15-9 reps for TIME:

Deadlift @100kg

HSPU

6.48 (slowed on hspu)

15.2 Open Workout (repeat)

WOD:

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   95-lb. overhead squats, 10 reps

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   95-lb. overhead squats, 12 reps

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   95-lb. overhead squats, 14 reps

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds.

86 reps

15.2 Open Workout

06/03

WOD:

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   95-lb. overhead squats, 10 reps

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   95-lb. overhead squats, 12 reps

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   95-lb. overhead squats, 14 reps

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds.

85 reps

Connectivity

50 SDHP @20kg
Tabata hollow body / superman (alternating)
2 x 10 Handstand hip touches

Burpee breath hold ladder (1 burpee with breath hold, 1 full breath, 2 burpees with breath hold, 1 full bath and so on until you cannot hold breath for duration of burpee)
1-2-3-4-4

LPO 43

WOD:

Snatch 4-3-4-3-4-3
60-65-60-65-60-65kg

Quick Con

WOD:

4 rounds for REPS of:
1 min wall balls @20lb
1 min chest to bar pull ups
1 min hspu
1 min rest

45-44-43-43

4 x 12 push ups

15.1 Open Workout (repeat)

WOD:

AMRAP for 9 min:
15 toes to bar
10 deadlift @155lb
5 snatches @155lb
Then: 6 min to find 1RM clean and jerk

132 reps / 215lb

15.1 Open Workout

WOD:

AMRAP for 9 min:
15 toes to bar
10 deadlift @155lb
5 snatches @155lb
Then: 6 min to find 1RM clean and jerk

116reps / 205lb

Burpee Row

2 min double unders = 102

5 x 5 toes to bar

2000m row
EMOM 4 burpees

10.58 (40 burpees)

Active recovery

WOD:

3rds
12 good mornings@40kg
12 face pulls (elastic)
12 scap push ups

5x5 pull ups @9kg
4x8 lunges @2x20kg
4x12 push ups

LPO 42

WOD:

4 x 6 Front Squat @90kg - 6 Muscle Snatch, 4 Snatch Push Press, 4 OHS @45kg

4 x 6 Snatch High Pull @65kg - 4 Power Clean, 4 Push Press, 3 OH Lunge @60kg  

3 x 6 Deadlift 100-120-130kg
.    6 box jumps@30"

Thruster Burpee Combo

2 min double unders = 135

WOD:

5 Thruster @40kg
10 burpee box jumps @24"
10 Thruster @40kg
10 burpee box jumps @24"
4 Thruster @50kg
10 burpee box jumps @24"
8 Thruster @50kg
10 burpee box jumps @24"
3 Thruster @60kg
10 burpee box jumps @24"
6 Thruster @60kg
10 burpee box jumps @24"

12.18

Heavy Jumper

WOD:

3rds for quality:
30 double unders @10kg weight vest
12 deficit push ups @10kg weight vest

Then

2 min double unders = 120

LPO 41

WOD:

6 x 6 Back Squats @100kg, 6 Hang power snatches @50kg

6 x 6 Clean Pulls @110kg, 6 Hang power cleans @70kg

Mini Cinco

17/2

A.m.
Hill walk w/ weight vest
Kettlebell mobility:
Round the body, through the legs, single arm/leg press, halo

5rds for QUALITY:
10 goblet squats
10 deficit push ups
Mob work between each round:
1 arm 1 leg dl / 20 swings / 5 windmills each side / 10 up& down dog/ Cossack stretch

P.m.
Tabata double unders
23-22-24-24-4-13-12-23

3rds with 5 min time cap
5 Sumo deadlift @50kg bag
5 pistols left leg@8kg
5 pistols right leg@8kg
Handstand walk to complete 5 min (30ft)

Rest 1 min

3rds with 5 min time cap:
5 Man maker @2x16kg  (renegade row to clean- no press)
5 HSPU
OH lunges @2x16kg to complete 5 min (30 ft/ 8 steps)