I squatted 160kg last night, this is a guy snatching 180kg video
The powers that be at crossfit HQ have flashed up CFT twice since the last time we did it in the shed. This Sunday we are going to give it ago again, now I am still struggling with inconsistent training but what do we have to loose.
My attack this time will be focus more on the press and deadlift starting the squat at 170kg and work up, this in 10kg less than last time. But last time I hurt my self in the squat and could not complete the other lifts to my potential.
Last night strength sessions was to help prepare me for the weekend.
Squat: did 5x70,5x80,5,100,3x120,3x130,3x140,1x150,1x160,1x165F
Powerclean with push press 5x70,5x75,5x80,90 Failed on the PC
There was a change in our regular schedule due to the Easter.
Good Friday
We had a group work out from the navyseals.com website. I quite like the workouts when we work with a partner. When one partner was running the other partner did the second exercise as follows.
Run 400 meters/Max Box jump 24"
Run 400 meters/Max KB swing 50lb
Run 400 meters/Max Burpees
Run 400 meters/Max Thrusters 65lb
Run 400 meters/Max Jumping pull-ups
I was fortunate to partner up with my girlfriend. Due to her resting an old injury we sub rowing for the run. This was more of an endurance work out and would be a great work our for new members or for large groups
Easter Monday
I picked this one from crossfitfootball.com and it was a beauty. Ex NFL player and Crossfit coach John Welbourn has started a program for American football players. His goal for the work outs are to build strong and fast athletes. Hopefully in the future more of our workouts will be coming from this affiliate.
The work out was Heavy Grace plus sprints. It was a the good kind of brutal.
15 Clean & Jerks 70KG
Run 200m
10 Clean & Jerks 70KG
Run100m
5 Clean & Jerks 70KG
Run 50m
When I originally put the work out forward to the other members their was some pressure to change all the runs to 200m but ended up going with the original workout. Thank God for that as that last 50m was one of the hardest runs I have ever done.
My time was 11:40. I really paced my self to much with the first set of 15 C&J.
On Tuesday we did the row and push press workout, got the time of 16:50. I was quite happy with but didn't beet Doug. Maybe next time.
Last night was the strength session. We started with Squats but subbed in the HQ WOD for the day wich was Press, Push Press followed by push Jerk. We were ment to follow with Deadlifts but i was spent.
Squat: 132.5kg, only went up a small amount due to once again irregular training. unfortunately I will miss Sundays session due to easter.
Press: 50,60,70,75,80 Feeling quite strong with these. Should have gone heavier with the last lift but I played it safe.
Push Press: 60,65,70,80,90. Again felt strong here, the sets of three were quite demanding
Push Jerk: 60,70,80,90. Each set for 5 reps. This really got the old heart pumping. I stopped after the forth set due to the pressure on my wrists. These two workouts a day apart were brutal.
Here is my new program
2x WOD
2x Strength
1x Olympic Lifting.
2 Rest Days
Monday Rest Day
Tuesday 6am WOD
Wednesday 7pm Strength 3x5
Thursday Rest Day
Friday 6am WOD
Saturday Oly Lifting
Sunday 10am Strength 3x5
Everything else stays the same
I read a book over the weekend, i know, its hard to believe.
I posted an article on the book on my other blog Quarter Acre Block
Last night was my first session back. It felt great. Had quite a problem with energy level but this maybe due to the fact I am really restricting what goes in the gob at the moment. Today i have a good done feeling in the gluts and hamstrings.
Squat: Last night I went back down to 130kg and I have to say that that the last set was really bloody hard. When lifting my right knee felt really week. I will keep an eye on it.
Press: target Weight was 70kg but it was just to much for me. My work set toped out at 60kg,
Deadlift: Took it easy hear, 110kg. Man, some of the new guys are lifting more that this.
I think this guy needs to look at retiring
