Sunday 22 March 2009
Saturday 21st March
BJJ- 2 hours including a 20 min roll. Hard work the guy was probably double my body weight so he made me work. Really happy with my defense today did not fet submitted at all and could escape everything he threw at me. Need to chnage my game now and learn some attacks as I was passing his guard or getting him into my guard but didn't know where to go from there. Saying that I nearly had him at 2 points in the match just couldn't lock that arm bar.
Friday 20th March
PressWarm-up sets then
3x35kg
3x40kg FAIL WTF
This is really pissing me off cannot get past that barrier.10-7-4 reps @30kg not too bad
Crossfit Endurance
120:30 x4 or 2 mins running 30 secs rest x4
3x35kg
3x40kg FAIL WTF
This is really pissing me off cannot get past that barrier.10-7-4 reps @30kg not too bad
Crossfit Endurance
120:30 x4 or 2 mins running 30 secs rest x4
Wednesday 18th March
Active rest day- BJJ 1.5 hours
Thursday 19th March
Front squats
Warm-up sets then
3x50kg
3x60kg
3x65kg NEW PB!
Back Squat10x50kg
WODDeath by pull-ups 6 rounds
Thursday 19th March
Front squats
Warm-up sets then
3x50kg
3x60kg
3x65kg NEW PB!
Back Squat10x50kg
WODDeath by pull-ups 6 rounds
Wednesday 11th March
Deadlift
Warm-up sets then
3x 100kg
3x 105kg
3x 110kg PB!!!
10x 82kg Tough!
6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
Intervals
1:31
1:27
1:24
1:27
1:31
1:23
Not too bad considering I was holding off pukie from round 2, finally succumbed and met pukie for the first time during interval 5. Good fun.
Found this that made me smile, Pukie has his own definition on Urban Dictionary
Pukie
the nice little clown you meet when the wod kicks your ass
I met pukie the other day after murph
I met pukie the other day after murph
Every crossfitter meets Pukie eventually, he's become something of a legend however this might be taking it too far.
Props to the guy for having the balls to it though.
Monday 16 March 2009
Monday 16th March
Ok so ended being quite a late staff meeting at work filling in assessment tracking but it was good to get out the back and train.
Back Squat
Warmed up then hit some sets of 5s
5x65kg
5x75kg
5x80kg for a new PB!
WOD- Jackie
With no access to a rower I did the following
100x SDHP @20kg
50x thrusters @20kg
30x pull-ups (10 dead hang the rest jumping)
Time- 15:37
Thoughts
I have been following the workouts posted on Crossfit Sect as they are following a strength bias and they have some great workouts. It was the first time I'd met up with Jackie and had the stupid assumption that she'd be quite tame, so no suprises I got my ass handed to me. It took forever just to get through the SDHPs, not nice at all, had nothing left for the pull-ups hence the low number of dead hang pull ups and quite rubbish time. Good PB on the squat though which came from a discussion on Murray's Strength Bias Log on the Crossfit Message Board this was the bit that caught my eye;
"Have you considered ramping up the weight differently? There has been some discussion about this and I've heard some different theories. You repped out 365, 385, then 395 for a PR. I'm wondering if maybe you pulled, say, 335-365-395 it wouldn't be better for us. I've read that it might be better (for our program) to pull lighter, gradually ascending weights culminating in a PR. When you pull a set like 375-385-395, you're pulling damn near your PR every set, which is very stressful on the body, and significantly affects recovery. That's why we're told to cut out if we hit a PR set, no matter where it falls in our 3x5, 5x3, or whatever we're doing.I've been ramping my weight up slowly, and although I'm still getting sore while adjusting to DL'ing more often, I think I would be worse off if I was pulling near max every set. Like on my last 5x3 set, I pulled 225-275-315-365-405 for a PR. If I would have pulled something like 365-375-385-395-405, it would have had a dramatically different effect"
So today I started my work sets lower at 65kg then jumping up in weight instead of working closely around my PB level of 77.5kg. I did I had more energy for that PB set than last week. Does anyone else have any thoughts on this...?
Back Squat
Warmed up then hit some sets of 5s
5x65kg
5x75kg
5x80kg for a new PB!
WOD- Jackie
With no access to a rower I did the following
100x SDHP @20kg
50x thrusters @20kg
30x pull-ups (10 dead hang the rest jumping)
Time- 15:37
Thoughts
I have been following the workouts posted on Crossfit Sect as they are following a strength bias and they have some great workouts. It was the first time I'd met up with Jackie and had the stupid assumption that she'd be quite tame, so no suprises I got my ass handed to me. It took forever just to get through the SDHPs, not nice at all, had nothing left for the pull-ups hence the low number of dead hang pull ups and quite rubbish time. Good PB on the squat though which came from a discussion on Murray's Strength Bias Log on the Crossfit Message Board this was the bit that caught my eye;
"Have you considered ramping up the weight differently? There has been some discussion about this and I've heard some different theories. You repped out 365, 385, then 395 for a PR. I'm wondering if maybe you pulled, say, 335-365-395 it wouldn't be better for us. I've read that it might be better (for our program) to pull lighter, gradually ascending weights culminating in a PR. When you pull a set like 375-385-395, you're pulling damn near your PR every set, which is very stressful on the body, and significantly affects recovery. That's why we're told to cut out if we hit a PR set, no matter where it falls in our 3x5, 5x3, or whatever we're doing.I've been ramping my weight up slowly, and although I'm still getting sore while adjusting to DL'ing more often, I think I would be worse off if I was pulling near max every set. Like on my last 5x3 set, I pulled 225-275-315-365-405 for a PR. If I would have pulled something like 365-375-385-395-405, it would have had a dramatically different effect"
So today I started my work sets lower at 65kg then jumping up in weight instead of working closely around my PB level of 77.5kg. I did I had more energy for that PB set than last week. Does anyone else have any thoughts on this...?
Sunday 15 March 2009
alt="Photobucket">New Training Schedule
Ok having played around with Crossfit Strength Bias for a week or two and tweaking it my needs I've come up with the following training schedule that will help me to build strength whilst keep my endurance high enough for the Potters Marathon in June.
So...
Monday
Back squat- 3x5 or 5x3
Metcon less than 15 mins long
Tuesday
Deadlift- 3x3 then 1x 15-20
Crossfit Endurance workout
Wednesday
Rest
Thursday
Front squat- 3x5 or 5x3
Back squat- 1x 15-20
Metcon less than 10 mins
Friday
Shoulder press- 3x5 or 5x3 then 10-7-4
Crossfit Endurance workout
Saturday
Saturdays will be a day for Warrior Training workout of the week or Funckey FUBAR workout
Sunday
Rest
So that's the structure for the next week, the basic structure will remain for the next couple of weeks just slightly tweaked based on gains etc. Will also be warming up with a variety of gymnastic movements too.
So...
Monday
Back squat- 3x5 or 5x3
Metcon less than 15 mins long
Tuesday
Deadlift- 3x3 then 1x 15-20
Crossfit Endurance workout
Wednesday
Rest
Thursday
Front squat- 3x5 or 5x3
Back squat- 1x 15-20
Metcon less than 10 mins
Friday
Shoulder press- 3x5 or 5x3 then 10-7-4
Crossfit Endurance workout
Saturday
Saturdays will be a day for Warrior Training workout of the week or Funckey FUBAR workout
Sunday
Rest
So that's the structure for the next week, the basic structure will remain for the next couple of weeks just slightly tweaked based on gains etc. Will also be warming up with a variety of gymnastic movements too.
Subscribe to:
Posts (Atom)
