My crack at crossfit

DamienH

Tuesday, September 29th
Deadlift
147.5, 137.5

Side Press
35

3 sets of 5 lying leg raises ( feet to head )

Circuit with 30kgs
5 Thrusters
7 Hanging cleans
9 Deadlift high-pulls.

8 round in 13 mins.
The gym was closing so I had to finish up. I'll be back for this though, should be able to get 11 maybe 12 at a charge.... I hate thrusters they're bastards after the other two.

On a plus note, I reached my previous PB on side presses so it's time to start breaking records tmrw. I WILL GET TO 40kg!!! There's no ****ing way in hell it's not going to go up...... I don't care if I have to wait 20 secs between reps, it's going up!

DamienH

Wednesday, 30th September
Deadlifts
150

Side Press
37.5

Played around with some kettlebells, did a bit of this and that.

Was delighted I managed the 37.5 for 5. I started with my right and only got to 4 because I didn't come down properly for the last rep = me gutted. Did 5 with the left and then went back for that last rep which came easy enough. Deads are heavy now.... yesterday's circuit wasn't the best idea. I should be fresh tmrw though, 40KG I'm coming for you!!!!

DamienH

Thursday, 1st October
Deadlifts
152.5

Side Press
40

L-seat practice

Run 200M ( @ 6min/kilometer )
10 swings with the 32
Run 200M ( @ 6min/kilometer )
10 jerks with a pair of 24s
Run 200M ( @ 6min/kilometer )
20 Squats
Run 200M ( @ 6min/kilometer )
10 Pushups

Did the above twice.

Pretty happy!

Got the 40, was delighted. Last one was a sticker but it wasn't going to come down. Going to taper off now to see what my 2 rep max is.

DamienH

Monday, 6th October
Deadlifts
160

Side Press
42.5 (3 reps)

3 x 2 chinup negatives

Run 200M ( @ 6min/kilometer )
10 pushups
Run 200M ( @ 6min/kilometer )
20 squats

repeat above 4 times

2 sets of 3 TGUs ea

nice pb on the deads today, i'm going to see if I can get another bit out of it. Last side press tmrw and it's time for a reset.

DamienH

Monday, 12th October

Deads
132.5, 122.5

Side Press
25, 22.5

3 x 5 pushups on rings

Run 200M
10 swings with the 32
Run 200M
10 snatches with the 16kb, 5 e/a

Did the above 3 times.

DamienH

Wednesday, 14th October
Deadlifts
137.5, 127.5

Side Press
27.5, 25

Pushups on rings
3 x 5

Run 200M
10 swings with the 32
Run 200M
10 jerks with a pair of 24s
Run 200M
10 snatches with the 24 5e/a
Run 200M
10 squats

Did this twice, I'm going to have to make it harder soon. I can really feel the pushups on my core aswell which is a good thing.

DamienH

Friday, 16th October
Couldn't get to the gym

8 x 5 presses with the 24kb (hands open)

76 snatches in 5 mins.
Could of done more on the snatches had a fair bit left in the tank, I'll go all out next week for 10 and see what I get.

DamienH

Thursday, October 29th
Presses (32 kb)
5 x 1,2 each arm

Did 5 mins of snatches and swings with the 24kb

I've recently gotten a 32kb so I've been pressing it for a while. I haven't really been doing much on the excercise front because I did 55 hrs in 4 days over the weekend. I've started the metabolic diet aswell to see if it does anything for me, I'm on day 4 and it feels grand, enjoying eating all of this meat ! Back to the gym tmrw for some deadlifts but I think I'll keep on pressing the 32, I should be doing 1,2,3 x 5 on saturday.

DamienH

Friday, 30th October
4 singles with the 32kb e/a

3 x 5 windmills with the 24kb
Practiced bottom up cleans with the 24

6 intervals of :30/:30 , swings with the 32 & 24

DamienH

Monday, 2nd November
Deadlifts
140,130

Side Press
30, 27.5

A couple of singles with the 32kb
Windmill practice

Run 200M
8 cleans and presses 2 24s.
Run 200M
8 snatches with e/a with the 24
Run 200M
10 swings with 2 24s
Run 200M
10 push press

Weighed myself and I was 118.7, 2 and a bit kilos down. It's water weight but I don't care

DamienH

Tuesday, 10th November

Started off with some glute activation and hip mobility work.
Deadlifts
140, 130

I really focused on geting technique right , using a lower weight.

Side Press
35,30

TGU's
2 x 2 e/a with the 32kb

Feels good to get back into the gym, nothing coming up now for almost 3 weeks so should be able to get solidly back at it.

DamienH

Wednesday, 11th November
Deadlifts
140, 130

Side Press
35, 30

Run 200M
10 c&p's with 2 x 24kb
Run 200M
10 snatches e/a with the 24kb
Did this 4 times

Pretty happy, Deadlifts feel a bit heavy so I'll leave off moving the weight up this week. Presses were grand, I was knackered after the circuit... heart was pounding.

DamienH

Friday, 13th November
Deadlifts
145,135

Side Press
30, did a set with the 24kb aswell.

Did 2.5 miles of walking.

DamienH

Saturday, 14th November

- Presses with the 32kb
2 sets of (1,2,3,4) ladders
2 sets of side presses.

That's it for today, didn't manage to get to the gym.

DamienH

Tuesday, 17th November
Things after after changing so I've decided PTTP is a bad idea. Can only get to the gym max 3 days, so I'm going to go with stronglifts 5x5. Squats

Squats
70
Bench
65
Inverted Rows
15,10,8
Push Ups (:()
10,8,5
Knee raises
3 x 12

Pushups were shocking but I was running out of time so I was supersetting the lot of them, still though. Felt nice to squat again for the first time in ages, forgot how good they feel!

DamienH

Thursday, 19th November
5x5
Squats
75
MP
42.5

1x5
Deadlift
110

Prone bridges
3 x 30secs

Did 2 miles of walking aswell, just under half an hr.

DamienH

Friday, 20th November
-5x5

Squats
77.5
Bench
67.5

Inverted Rows (16,12,8)
Pushups (13, 8, 6)
Leg Raises holding a 24kb 3 x 5

Had a great day today. I've been doing the anabolic diet for the past 2 weeks, I was at 118kg today on the nose. I can see a difference aswell in body fat. Mostly water weight I'm sure but I wasn't too bothered. Became an uncle today, found a new job and I get to eat carbs tmrw Feeling pretty good, pretty, pretty, pretty good (<--- Larry David style)

DamienH

Monday, November 23rd

- 5x5
Squats 80
MP 45
- 1x5
Deadlift 112.5

3x4 Chinup-negatives
3x 30secs bridges.

DamienH

Tuesday, November 24th

2.5 miles of walking, boring.

DamienH

Wednesday, November 25th
- 5x5
Squats 82.5
Bench 70

Inverted Rows (18,12,9)
Pushups (14,9,6)
Farmers walk with 50kg x 3

DamienH

Thusday, November 26th
- 5x5
Squats 85
MP 47.5
- 1x5
Deadlift 115

Some jumping chins, left them off cause my elbow wasn't feeling the best.
3x 30secs bridges.

DamienH

Friday, 18th December
Haven't been updating much, still working away though. Did this today

DamienH wrote: »

Wednesday, April 29th
Crossfit
Linda
10-9-8-7-6-5-4-3-2-1 reps
40kg Deadlift
40kg Clean
40kg Overhead press

Time: 10:20

It's scaled down but it still packs a punch. Did it this time in 6:48!!!!! I was delighted, smashed my old time. After a load of squats aswell, I'm on cloud nine for the day.

DamienH

Monday, 4th january

Deadlift
137.5, 127.5

MP
65, 60

Did 160 snatches with the 16kb in 10mins.

Tough after the christmas, things can only get better!

DamienH

Tuesday, 5th January
I've decided it's time to get on the boat and give 5/3/1 a go. I got the book over christmas (nice one santa!) so I've a fair idea of what I should be going for. I'm going to re-read the book over this week anyway to make sure. I've used Bossarky's handy little xls file to make sure everything's happening like it should be. Deads today.

I've used 167.5 as my max, I could pull a bit more but Wendler says start off light.

Warm-ups
62.5
77.5
93.25
Work
101
117
132 x 8 (I had nine or ten in mind but with the deads yesterday aswell I took it a bit easier)
BBB 65 (10x5)

Conditioning
Got 5 kettlebells 28, 24, 20, 16, 12.
Starting with the 12, going through to the 28 and back down to the 12 was counted as one ladder.

With each bell I did a snatch, drop to military press (push press for the 28) and then a full clean and press. Did this with both arms.

Did 3 ladders, took about 18 mins.
Pretty nice, liked it and it got me sucking air quick. I also get to work on my snatch technique which is a plus. The 12 at the end is a pleasure.

Franley and intervals tmrw.

Inspector Coptoor

if you're using the 5/3/1 programme and using 167.5kg as your 1rm for the deadlift

It should look something like this:
1rm = 167.5kg
training max (90%) = 150.75

Cycle 1
week 1 of deadlift:
set 1. 65% of training max = 97.5kg x 5
set 2. 75% of training max = 112.5kg x 5
set 3. 85% of training max = 127.5kg x 5 * (balls out set)

week 2
set 1. 70% of training max = 105kg x 3
set 2. 80% of training max = 120kg x 3
set 3. 90% of training max = 135kg x 3* (balls out set)


week 3
set 1. 75% of training max = 112.5kg x 5
set 2. 85% of training max = 127.5kg x 3
set 3. 95% of training max = 142.5kg x 1 * (balls out set)

for cycle two, add 5kg to training max and recalculate using the given percentages.


and yeah, definitely start too light.
the weights go up quite quickly.
I'm on cycle 7 now so sets are about 35kg heavier now than they were at the beginning and its getting harder and harder

DamienH

Thanks for the heads up. I had the 2nd month selected in the xls spreadsheet for some reason. That's what I get for rushing out the door.

DamienH

Thursday, 7th January
Weighed myself today, 120.7kg. Christmas didn't do much damage.

Bench
I used 105 as my 1RM.
Warmup
38,47,57

Work sets
61
71
80 x 13
Pretty happy considering I haven't benched properly in donkeys.

3 TGU's with each arm, 28kb

Franley
8:32
I fell flat on my face on 5 of the pushups during the burpees.
Still I was expecting about 10 or 11 odd so I was suprised. Need more work on my pushups though, the burpees were absolute ****s.

DamienH

Friday, 8th January
Squats
Using 120 as my 1RM.

Warm up
43,54,65

Work
70
81
92.5 x 13

BBB 5x10 @ 45kg

Jesus christ, those 13 reps were disgusting. This was the first time I'd ever done squats above 6 or 7 reps. I was a mess after it, buckets of sweat and all sorts. I didn't feel right for a good while after them, happy enough all the same though.

Metcon was:
21-18-15-12-9-6-3
Push press 45kg
Sit-ups

12.02
Happy with the time. It included changing a song on the stereo, damn you shuffle!

DamienH

Monday, 11th January
Using 77.5 as my max for presses

Warm-up
28,35,42

Work
49 x 3
56 x 3
62.5 x 10

5x10 @ 40kg
Pretty happy with the pressing.

Tried the thruster bleep test with 45kg. One the first minute two the second etc.
Managed 8 complete sets and just missed out on the ninth one. My wrists were really acting up, I think i'd have managed the ninth.

Then 4 rounds of:
5 snatches with the 16kb, each arm.
Then hold two 16 kbs above head for a minute, reduced by 10 seconds every round.

Streching, foam rolling and home.

DamienH

Monday, 12th January.
Deadlifts
- Warmup
60,75,90

- Work
106 x 3
121 x 3
135 x 10

BBB 5x10 @ 60

I got my Iron woody bands today so I was delighted to be able to do some chins, finally!!!

I did 21 altogether with the black band, first set was 5 and then the rest were four. All dead hang, all felt good!

Got 5 kettlebells 28, 24, 20, 16, 12.
Starting with the 12, going through to the 28 and back down to the 12 was counted as one ladder.

With each bell I did a snatch, drop to military press (push press for the 28) and then a full clean and press. Did this with both arms.

Did 4 ladders, my heart was pounding.

Stretching and done.