My crack at crossfit

cardio,shoot me

Good luck with the 5/3/1 damien , you will grow to love the awesomeness of it :P

DamienH

Thursday, 14th January
Bench
Warm-up
38,47,57

Work
65 x 3
77.5 x 3
85 x 11

BBB 5x10 @45

Chinups
4x4 with the black band.

I wasn't feeling too good at all today so I left off the conditioning. Happy enough with the benching though.

DamienH

Friday, January 15th

Squats
Warm-up
43,54,65

Work
76 x 3
86 x 3
97.5 x 11

12 Chinups with the black band.

109 snatches with the 24kb in 10mins.

I have to look up how to wrap my hands or something. I could of done another 20 snatches but my hands were torn to shreds, even with chalk.

DamienH

Monday, January 18th
MP day (my favourite!)

Warm up
28,35,42

Work
52 x 5
60 x 3
65 x 9

I only had 35 mins in the gym so this was all I could do. It was all due to me being a bit stupid but it won't happen again. I've been reading on the importance of breathing deep and into your abs. I was very happy with the 9 reps.

DamienH

Tuesday, 19th January
Deadlifts

Warm-up
60,75,90

Work
112.5 x 5
127.5 x 3
142.5 x 9

5x10 @ 60

20 Chinups with the black belt, five sets of four.

Run 200m @ 10.5 km/hr
10 swings with the 32kb
Run 200m @ 10.5 km/hr
10 Push-presses with two 24kbs
Run 200m @ 10.5 km/hr
8 C&Ps with two 24kbs
Run 200m @ 10.5 km/hr
8 Leg raises holding onto a kb

Did that twice. Easier than I thought but it was enough to build a nice sweat.
I was happy with the 9 reps at 142.5 aswell.

Magic Eight Ball

DamienH wrote: »

Run 200m @ 10.5 km/hr
10 swings with the 32kb
Run 200m @ 10.5 km/hr
10 Push-presses with two 24kbs
Run 200m @ 10.5 km/hr
8 C&Ps with two 24kbs
Run 200m @ 10.5 km/hr
8 Leg raises holding onto a kb

Now I might have to steal this one. :pac:

DamienH

Do it's good alright, got it from some website somewhere.

DamienH

Monday, 15th February
Military Press
Warm-up then
54 x 5
61 x 3
70 x 5

Happy out with the five. I had six in the tank but I screwed up the breathing on the 5th negative.
Assistance work was see-saw presses with a couple of 16kb.

Did 26 chins (black band) inbetween my presses. Mostly sets of 2/3.... mostly

Did the crossfit.ie WOD aswell with a 24kb.
21-15-9
Burpees and swings
Managed it in 5:33 so I was happy enough. I could of dropped another 15/20 secs if I forced the kettlebell down. Burpees felt much better aswell. Just saw my last Franley time was 8:32 a month and a bit ago. I'll try that again Thursday/Friday, should go down a nice bit.

I've been plugging away at the 5/3/1 but I didn't post because I couldn't log in. Should be back to normal now anyway.

Almost forgot! Weighed myself on Friday and I'm down to 119, maybe a shade under. I feel way better since I've started all of this metcon work so hopefully the weight keeps dropping down. I'm noticing changes in my body anyway, must take a picture to be sure.

DamienH

Tuesday, 16th February
Deads
Warm up
117.5 x 5
132 x 3
147.5 x 9

21-15-9
KB swings and box jumps
3:18

Messed around with rings and kettlebells.

DamienH

Thursday, 18th February
Bench
Got 92.5 for 8, maybe nine I can't remember.

Tuesday, 23rd February
Had to do squats today, was away on Friday.

Squats
Warm up (45,57,68)

Work
85 x 5
95 x 3
107 x 11

All pretty good, happy with 11. I'm using the pins on the rack to judge my depth, so they're all pretty much in and around the same

Get-up Ladders, each arm
(1,2,3) x 5 with the 24, as little rest taken as possible.

100 swings with the 24kb - 2:32
Did these unbroken, changing hands when needed.

Tabata with the 24kb, changing arms every round. 20 on 10 off
1 arm swings 13 13 12 13
Snatches 8 8 8 9
Push Press 9 10 10 10
2 arm swings 12 12 11 10

Score of 41 so not too bad. I need to get my gymboss timer sorted so I don't have to be clock watching.

DamienH

Wednesday, 24th February

Warmed up playing around with the 12 and 16kb

Snatches with the 24
8 each arm then rest a minute, repeat ten times.
It took me about 39secs to get all the snatches, so finished in about 15 minutes. I'm going to reduce the rest time every week so hopefully things will go to plan.

Tore the **** out of my hands aswell on the last set so I couldn't do much more.

10 chins with the black band

Cursing and swearing at my hands, home.

DamienH

Friday, 26th February
Snatches
8 each arm, rest a minute between each set.
10 sets.

20 Ring inverted rows
10 Front Squats 45kg
8 Burpees
The above x 3. Did it in 8:57

Get-ups with the 24kb
(1,2,3,4,5) x 5

G86

DamienH wrote: »

Friday, 26th February


20 Ring inverted rows
10 Front Squats 45kg
8 Burpees
The above x 3. Did it in 8:57

Oooh I like! Might give it a go next week

DamienH

Do it's good. Think I got it from transform's blog.

G86

DamienH wrote: »

Do it's good. Think I got it from transform's blog.

haha I'm such a dumbass, just realised I did it there last week!

DamienH

Monday, 1st March

Military Press
Warm up
50 x 5
55 x 5
62.5 x 10
Could have ground out a last one but I had 10 in my mind going in.

Bottom-up press with 16 kb.
5 x 5
These are tough. I found it hard to get the groove on the left side. I'll get them with practice though.

Cleans
32 kb 5x2
28 kb 5x3

TGU ladders with the 28kb
(1,2) x 5

Leg raises
6 x 3

21-15-9
Sandbag throws
Swings with 28kb
4:54

I used a 16kg bag for the throws. I threw it up in the air so that it went 720 and then caught it. 1st spin was clockwise, second anti etc. I was just fooling around with the bag and came up with it. I loved it, i'll definitely use it again. Pretty good session tbh, I felt really good after the deload week.

DamienH

Tuesday, 2nd March
Deadlifts
Warm-up
105 x 5
120 x 5
137.5 x 12

I had to reset the bar a few times during the last one. I had to do them in gloves because my hands are still torn up for the snatches. Still happy with the 12.

Played around with the 12 and 16kb. Tapping drills, release and catch, and a few figure eights.

edit: Just had a look and 5 weeks ago I got 142.5 for 9, even happier with the 12 now. Can't wait to see what I get on my 1 day. I'm going to test maxes after this cycle aswell.
I ran out of time so I've to do some snatches today at home.

DamienH

Wednesday, 3rd March

Snatches with the 24kb
8l/8r rest 50sec
10 sets

Chin-ups 1x5, 1x3
Inverted rows on rings 3x5
Did loads of stuff with kbs aswell, tapping, figure eights that kind of thing.

edit: Got a scales aswell at home. Weighed in at 121.5 this morning. It's only a cheap thing so I don't think it's calibrated very well. I'm only interested in weight loss so I don't really mind what my actual weight is, just as long as it's coming down.

DamienH

Thursday, 04th March
Bench
Warmup
65 x 5
75 x 5
85 x 12
Bench is my least favourite day but it went grand. I went in for 12 so didn't even try for the extra rep.

Bottom-up presses with the 16kb
5 x 5
These were okay. I can get the 5 with my right arm unbroken but I can get 3 with the left and I have to re-clean and get the other 2. I did get one complete set with the left though.

TGU's with the 28kb
(1,2,3) x 5

3 Chin-ups (black belt)
6 Pushups
9 Squats
x 10

After the 2nd round I did 50 swings with the 24kb, after the 4th 40 and so on ending with 10 swings on the tenth round.
16:42
Pretty tough, swings were the usual bastards. Without them I'dm say the time would of been 11ish.

DamienH

Friday, 5th March
Squats
Warm up
77.5 x 5
85 x 5
100 x 16

Delighted with the 16. Towards the end I was breathing more than I was squatting but I didn't rack it so I'm counting it! I'd say if I really wanted to it could of been 2/3 more, but they'd be horrible. I set the pins just above my mid thigh and I squat down to within an inch so the depth should of been grand.

Cleans with the 28kb 5 x 5

TGU ladders (1,2,3,4) x 2

I wanted to do five sets of TGUs and some snatches but I was drained. It's been a tough enough week so I'm looking forward to these two days off.

Magic Eight Ball

DamienH wrote: »

100 x 16

Impressive.

DamienH

Monday, 08th March
MP day
Warm up
52.5 x 3
60 x 3
67.5 x 10
Don't have a clue where this came from, but I'm not complaining. I can remember when I used to live in Cardiff I couldn't military press 70kg for 1.

BUP with the 16kb
5 x 5. 3 sets on my left were unbroken, no problems with the right.

One handed swings with the 32kb
8 x 4

TGU ladders with the 28kb
(1,2,3,4,5) x 5

Chinups with the black belt
3 x 7

Grand session.

DamienH

Tuesday, 09th March
Deadlifts
Warm up
112.5 x 3
130 x 3
145 x 12

Could of got 13 but I would of had to let go to get my grip sorted.

Snatches
8l/8r x 10
0:50sec rest between sets

Did some practice with catch/release on kettlebells and generally just tossing the 12 and 16 around.

Foam rolling, stretching and home.

DamienH

Thursday, 11th March
Bench
Warmup
70 x 3
80 x 3
90 x 9
Spotter touched it on the tenth rep @ 90 so I can't really count it.

7 sets of 3 pullups
These were very easy.

BUPs with the 16kb
5 x 5
All sets were completed except for set 4 with the left. That was 4 and then 1.

Cleans 28kb
5 x 3

TGU ladders (1,2) 32kb
5x5

edit: Weighed myself this morning , came in at 120.4kg. It's coming down!

DamienH

Friday, 12th March
Squats
Warm up
85 x 3
95 x 3
105 x 15

Leg raises
5 x 3

Snatches with the 28kb
6 x 4 each arm.

DamienH

Monday, 15th March
Military Press
Warm up
57.5 x 5
62.5 x 3
70 x 9

Pissed off with this. The nine was five reps and then three. I counted 15 seconds and then I went back for the other four. It just didn't feel right from the start.

BUP's with the 16kb
5x5
These were unbroken so I'll move up in weight next time

TGUs ladders with the 32kb
(1,2,3) x 5

Clean and presses with 2 16kbs.
86 in 8 mins.

Transform

DamienH wrote: »

Friday, 26th February
Snatches
8 each arm, rest a minute between each set.
10 sets.

20 Ring inverted rows
10 Front Squats 45kg
8 Burpees
The above x 3. Did it in 8:57

Get-ups with the 24kb
(1,2,3,4,5) x 5

man you could go much heavier on those front squats!!! and bump that up to 4 rounds next time!

DamienH

Thanks for the tip, I'll give it a crack this week.

DamienH

Tuesday, 16th March
Deadlifts
Warm up
120 x 5
137.5 x 3
152.5 x 9

I got to seven on the last set but I had to drop and put chalk on my hands, I could feel a callus going, pretty happy all the same though.

Snatches with the 24kb
8l/8r x 10 sets
0:40 between each set
Happy enough, the difference from 50sec to 40sec rest wasn't that bad at all. Times for each set ranged between 39 to 44 seconds.

Intervals on the rower
:30 on 1:30 off
8 of these. I'm going to change it to 30 on/ 1 off. The extra 30secs wasn't really needed, I was breathing hard but nowhere near what I should be for intervals i.e. near death.

Fooled around with a few kbs for a while trying catch release, tapping and a kind of uppercut drill.

Stretches

edit: 1000 Posts finally!!!! It's only taken me 8 years too

DamienH

Friday, March 19th
Squats
87.5 x 5
100 x 3
112.5 x 13

I wasn't feeling the best going into the gym and four reps into the 112 I could tell it was going to be a rough set. I managed it but it got really sketchy towards the end because I wasn't sure if I'd get the last two reps or not.

Bench
75 x 5
85 x 3
95 x 6
After the squats I knew I wasn't going to be setting any records on the bench. Tried for the seventh but it wasn't happening.

Chinups with the black band
5 x 5
Happy with this, it's a good milestone.

BUPS with the 20kb
5 x 3 each arm.
Sets one and two were done without reseting.

I really need the deload next week. I think I did a bit too much last deload and it's after catching up with me. I'm going to take it easy next week just some walking and swings.

edit: Weight was 119.4kg this morning so it's looking like I'm losing a kg a week which is spot on.