Out of action

On Friday 27th Jan 2012 I dislocated my shoulder coming out of a 95kg OH squat, this would have been my PB!!
I'm going to still blog my rehab and progress back to full fitness! I think my games season is now over though, I'll know more after my MRI scan which is due in the next 2 weeks. Gutted!!!!

Front Squat/Squat Clean Thrusters/OH Squats, Ring Dips/200m sprints

Front Squats x 1 upto 115kg.

5 minute AMRAP:

• 75kg Squat CleanThrusters

27 reps + 1 Squat Clean.
rest 10 mins

5 Minute AMRAP

• 8 OH Squats @ 42.5kg
• 8 Ring Dips

7 Rounds

rest 15 mins

6 x 200m Sprints all between 30-34 secs.

Behind the neck jerks/FILTHY FIFTY

Behind the neck rack jerk singles upto 110kg.

Filthy Fifty-14:38 Rxd

Front Squats/Snatch/METCON

Front Squats x 1- 100kg/110kg/120kg/122kg(PB)
HSPUs- 16,15,12

Hang Snatch upto 60kg
Full Snatch upto 75kg

5 Rounds for time:

• 5 Ring Muscle ups
• 10 OH Squats @ 50kg
• 15 GHDs
• 20 Wall Balls @ 9kg

15:18 Rxd (unbroken)

"TRAIN" open day

SKILLS TEST

1 min AMRAP of the following with 1 min rest inbetween.

• Muscle ups-13
• Double Unders-110
• HSPUs-18

rest 1 hour
Take 5 mins to establish 1RM Clean n Jerk

• 100kg,110kg,112.5kg(PB), failed 120kg.

rest 30 mins
"FRAN"

02:38 RXD

rest 30 mins

MAX shoulder 40kg Atlas stones in 2 mins-29.

Final Chipper

2 rounds:

• 12 Deadlifts @ 130kg
• 24 Over bar burpees

2 rounds

• 5 Squat Snatch @ 60kg
• 15 Toes to bar

1 Round

• 20 Back Squat @ 75kg
• 5 20" Rope Climbs
• 10m Handstand walk

14:04 RXD

Skills, METCON

AM
Back Squat 3x3- 120kg,130kg,140kg

Handstand walk tekkers

PM

Games Standard HSPU practice
Weighted pull ups @ 20kg-11,11,11
Max OH Squats @ 60kg x 3- 15,14,13

3 Rounds for time:

• 5 Wall climbers
• 7 Bar Muscle ups
• 15 Deadlifts @ 125kg

06:59 Rxd

Hang Cleans/Squat Cleans. 2011 Games WOD

Front Squat upto 120kg
Hang Squat Cleans upto 100kg,
Full Cleans upto 105kg.
Front Squat upto 115kg

For time:

• 5 Rope Climbs 15"
• 5 CnJ @ 65kg
• 4 Rope Climbs 15"
• 4 CnJ @ 75kg
• 3 Rope Climbs 15"
• 3 CnJ @ 85kg
• 2 Rope Climbs 15"
• 2 CnJ @ 92.5kg
• 1 Rope Climbs 15"
• 1 CnJ @ 100kg

08:59 Rxd, missed my last Clean twice!! Gutted

800m intervals

Run 800m x 4 rest 3 mins inbetween splits

• 2:23
• 2:34
• 2:40
• 2:39

HEAVY STOH/ 10 min AMRAP

Shoulder press x 3 - 55kg,60kg,62.5kg
Push Press x 3 - 70kg,80kg,85kg
Split Jerk x 1- 105kg,110kg,115kg.

10 min AMRAP

• 75 Double Unders
• 50 Box jumps @ 24"
• 25 STOH @ 47.5kg

2 Rounds + 21 STOH, wanted 3 full rounds!! :-(

Skills,Strength,METCON

3 x max sets of games standard HSPUs- 6,9,9
3 x max sets of C2B pull ups- 23,21,22

rest as needed in between sest, HSPUs were awful, I blame the cold

OH Squat 1-1-1-1-1

40kg,60kg,70kg,80kg,85kg,90kg

rest 5 mins

for the time:
Buy in 50 Double unders
3 Rounds

• 20 H/R press ups
• 15 T2B
• 10 OH Squats @ 50kg

Cash out 50 Double unders

06:34 ~Rxd

Last day in States/Elizabeth

On my last day with Coach B, I managed a 110kg CnJ, PB!!

Saturday 14th January

Full Cleans and Hang Cleans upto 90kg

Full Cleans upto 105kg, failed 110kg

rest

"Elizabeth"

21-15-9 reps for time of:

• Squat Cleans @ 60kg
• Ring Dips

05:51 RXD

Past few days

Crossfit invictus

after spending all day coach B's we headed to invictus for some gymnastic skill work, no false grip MUs, HSPUs, L-sits.

Then 3 rounds for time

-10 HSPUs
-20 C2B pull ups
-30 KB swings 24kg
-40 DUs

10:47 RXD

grip suffered after alot of pulls in the morning, awesome wod


Coach B's with AF team

Lots of heavy squats with split snatches

today we work on clean n jerks, 2 days ago I hit a PB clean for 108kg, hoping to get close to that again today

WOD at Valley CrossFit

For the time:

• 10 Muscle ups
• 20 Deadlifts @ 100kg/145kg
• 30 Front Squats @ 48kg/70kg
• 40 HSPUs
• 50 Calorie row

Me- 13:16 Rxd
Sam Briggs - 12:24 Rxd
Kris Clever - 11:16 Rxd

CrossFit OCEANSIDE, Coach B's, CrossFit Temecula South

AM @ CrossFit Oceanside

15 min AMRAP

• 15 Box jumps @ 24"
• 12 Push Press @ 95lb
• 9 T2B

11 Rounds + 6 T2B

Afternoon at Coach B's

Front Squat upto 121kg (PB by 1kg) wanted to go higher but coach said no :-)

3 position split snatch

• 50% of 1RM-40kg
• 60%- 1RM-48kg
• 70% of 1RM-56kg
• 75% of 1RM-60kg

Getting comfortable with the Split Snatch and looking forward to going higher

Snatch pulls x 3 @ 80%-64kg, 85%-68kg
Snatch Deadlifts @ 90%-72kg, 95% - 76kg

3 x 5 good mornings @ 50kg

PM at CrossFit Temecula South

30 MU's for time- 08:26, was disappointed with this, rings were set at 20 feet so it was akward, good practice.

rest 5 mins

3 x max HSPU (strict) with 3 min rest inbetween- 12,10,7.

Session 1 with Coach Burgener/ WOD at CF SoCAL

Split Snatch tekkers with Coach B, no big deal!!

Awesome, humbling day at Mikes gym!!

CrossFit SOCAL

Front Squat

5 @ 75%-195lb
3@ 85%-225lb
1@ 95%-255lb

Should have and could have went heavier, got confused with lbs!!

OH Squat

5-135llb
3-155lb
1-185lb (F)

10 min AMRAP

• 5 Squat Snatches @ 95lb
• 10 GHDs
• 15 Box jumps @ 30"

6+5 RXD, was happy to do this unbroken!!!

2 Days at CrossFit Invictus

3rd Jan

Shoulder Press 3x3

• 50kg
• 55kg
• 60kg

sets of 15 T2B inbetween sets

rest 5 mins

3 Rounds (no time)

• 10 Pull ups
• rest 30 secs
• 15 KB Swings @ 32kg
• rest 30 secs
• 20 Double Unders

rest 5 mins

3 x 10m Handstand walk
3 x arms only L sit 15" rope climb

4th January

6 x 3 Clean n Jerk, 10 secs rest between reps with 3 mins rest between sets

• 80kg
• 90kg
• 95kg
• 95kg
• 100kg (new 3RM)
• 105kg x 1, failed 2nd rep

rest 5 mins

3 Rounds with 3 mins rest between rounds

• 7 Deadlift @ 160kg
• 21 Pull ups

all rounds were unbroken at 45 secs, 47 secs, 46 secs.

rest 5 mins, then For the time:

• Row 750m
• 25 T2B
• 75 DU's
• Row 500m
• 20 T2B
• 50 DU's
• Row 250m
• 15 T2B
• 25 DU's

10:32 RXD

Speallers Hotel WOD

For the time:

• 100 Hang Clean Thrusters with 35lb dumbells
• on the minute every minute perform 5 burpee's

12:44 RXD, should have manned up more in the early stages!!!! Still I was hungover!!