another sprinting day

Today's session

AM: Sprinting
10x10m starting sprints
5x100m max effort sprints

PM: CrossFit

1RM Max Height Box Jump (use weight plates for extra height)
then as you are taking off the weights:
perform 15 box jumps per weight taken off the box. Once no more plates are on the box, perform 50 box jumps

WOD: Tabata Time
Tabata GHD Sit Ups with
Tabata deadlift @ bodyweight
rest 2 mins then
100m of burpee broad jumps

Time to take it up a notch

Okay, so reading a few sprinting articles and blogs, it seems I'm not doing enough work...

Time to change that:

AM: Sprint Session
15-20m warm up drills
5x20m sprint
5x30m sprint
10x60m sprint
1x100m sprint

50m of broad jumps
50m of lunges

3x10 "Jump and toss" (grab a ball or a kb, perform a broadjump and throw ball/kb as far as possible mid jump.

400m jog and stretching to cool down.


PM: CrossFit
4x12 Good Mornings
4x12 GHD Back Extentions
4x12 GHD Sit Ups

Squat Speed Training:
with 40% of 1rm (my 1rm is 165kg, so 66kg is my working weight)
perform 3 back squat as quick as possible, rest 30 seconds. do as many sets as possible.

WOD:
5 rounds for time:
5 squat cleans 135#
10 burpees
15 box jumps

rest 1min between rounds

First training day after the "incident"

So, after dropping a 1rm squat on the back of my head (yes sounds bad, felt worse but no "major" damage) I had a rest day yesterday as I couldn't move my neck.. Today it feels a little looser so I'm going to push myself and see how I go..

Am: sprint session
Warm up
10x20m 3 point sprints
10x100m kneeling sprints


Pm: CrossFit
Warm up + Mobility
5,5,3,3,1,1 overhead squat

21-15-9
Ohs 135#
Double unders

Core work:
4 x 20 V-Sit ups
4 x 10 strict toes thru rings
3 x max hold Plank holds

CrossFit, sprinting and paleo... Let's see how this goes

Well, because of work I am unable to compete in the opens to try and score a spot in the regionals... Yeah I am destroyed about it, but the only plus side is that I have 12 months to go for the 2013 games. Have to wait a year for it to come around, but I "should" be a better athlete by then.

Tomorrow's workout:

Am: beach sprinting
Warm up
5x10m flying starts
10x60m max efforts

Pm: CrossFit

SWOD:
Single squat, starting from 40kg, do 1 squat, increase by 10kg and do 1 squat until failure

4x12 weighted 24" box jumps 30kg (15kg db each hand)

DWOD:
Amrap 5mins
50 kb swings 28kg
Burpees in remainder of time
Rest 3mins

Amrap 5mins
50 overhead lunges 75#
Burpees in remainder of time
Rest 3mins

Amrap 5mins
50 thrusters 75#
Burpees in remainder of time

Penalty for not finishing any of the movements of 50:
10 double unders per rep under

I'm back home baby

Time to do some serious training:

SWOD:
5rm Power Cleans

DWOD:
21-15-9
With 50% 5rm Power Clean
Burpees
Run 200m each round

Changeover day / Competition day

So today is my changeover day, where I change from night shift to day shift.. Nothing really changes, when you're underground it's still pitch black without the lights on...

The important things about today are:
1. I get a full 24 hours off
2. Means I'm getting closer to home time and I get to see my toots again
3. I know I have goodies waiting at home for me... (thank you Life As RX'd)

So, with my 3 on 1 off schedulle, would you believe that my day 3 is TODAY? means it's time for something special and since I have a comp coming up on the 31st of March I think it's the day to test out my diet and training with a mock comp day, which will be 3 workouts today:

WOD 1:
Dumb Helen
3 Rounds for time
Run 400m
21 dumbell swings 25kg
12 pull ups

Rest 4 hours

WOD 2:
21-15-9
Ground to overhead 50kg
Burpees
Ring Dips

Rest 4 hours

WOD 3:
AMRAP 10mins
Overhead Squat 50kg
Everytime the bar is put down perform 5 bar facing burpees


Post all 3 results to coments.

The new guy

So, the new guy FINALLY rocks up to the gym for his first session and after a warm up and some dynamic stretching I put him through a 10m Cindy... He's broken, but the bastard got lipping pull ups during his first session..

SWOD: 5,5,5 power snatch

DWOD:
10 rounds for time
5 hang squat snatch 42.5kg
10 pull ups
20 double unders

This actually hurts a lot in 85% humidity.. Hahaha

A chipper of a day

So, a guy at work comes up to me and says "dude you're huge, what do you do for training?" I tell him all about CrossFit and also tell him that diet is more important than training if you want to perform well and (in his case) put on size. So today he wants me to start training him in CrossFit... This should be fun

Today's wod:

SWOD:
Bench 5,5,5,5,5

DWOD:
For time
10 burpees
20 db push press 25kg each hand
30 sit ups
40 ring dips
50 push ups
Run 400m
50 push ups
40 ring dips
30 sit ups
20 db push press
10 burpees



Wonder how the new guy will go?!? Stay tuned!!

Sorry, internet has been down again

Sorry it's been a few days, been getting back into the swing of the new swing in the mines, and also then internet has (once again) been down.

So todays wod is:

SWOD:
5,5,5,5,5 Deadlift

Record results to coments

DWOD:
21,18,15,12,9,6,3
SDHP
Thruster

This wod is done with an empty 45# bar for guys, girls use a 35# bar

DO NOT DROP THE BAR DURING THIS WOD!!! If you drop the bar, put it down or rest for more than 5 seconds it is a 5 burpee penalty

 record time and total amount of burpees to coments

Fly out day..

Time to go to work.. But sneak in a cheeky workout before... I said cheeky, I didn't say easy, fun or enjoyable... (well maybe a little bit enjoyable)

Warm up:
LOTS of mobility work

10x10m sprint
30 second rest

SWOD:
REST!!!

DWOD:
Nasty girls!!
3 rounds for time
50 air squats
7 muscle ups
10 hang power cleans 135/95# (60/40kg)

Skills wod:
3 rounds for time
15 ring dips
15 chest to overhead 95/45# (45/20kg)
(preferably strict press)

The day before fly out day...

Today is the day before I fly out again for another 2 week swing up at work, with a tiny little gym and not much equipment, so have to have as much fun in the box as possible!!

In saying that, let's have some fun!

Warm up:
Mobility

500m row time trial, go as hard as possible!!!

SWOD:
Work up to a 5rm front squat
Then With 70% of 5rm
5 rounds
5 front squats
10 box jumps 30/24"

DWOD:
3 rounds for time
20 push press 75/45#
30 back squat 75/45#
40 kb swings 24/20kg
1 rope climb

Skills practice:
Free standing hand stands, hand stand walking

Wod 130212

So, had some chocolate on Sunday, Gemma and I aren't going to get the chance to have Easter this year so I had it a bit early (gem was a good girl though).. So to make up for it...

Warm up:
Mobility wod

3 rounds for time
20 double unders
10 box jumps 24/20"

SWOD:
5,5,5 power clean and jerk

DWOD:
Amrap 30mins
Run 200m
3 muscle ups (sub 1 m/u for 3 pull up and 3 dips
12 squat clean to thruster 95/75#

Friends in town can only mean one thing...

So, a good mate of ours (Gemma and I) is coming into town who loves to come and wod out with us, so it's time to punish him (and us)...

Warm up:
Mobility wod

3 rounds for time
10m restisted running
Burpee broad jumps 10m

Swod:
5rm deadlift
Then 3 x max reps with 85% 5rm

Dwod:
9-15-21
Deadlift
Ghd sit ups
Squats
Double reps for double unders

Wod 100212

So, after listening a bit to the endurance guru, Brian McKenzie, he talks about increasing your running distance by training intervals. He does this to teach your body to recover quicker, which in turn makes your go harder and faster more often.. Something I thought I can adopt to my training too, so here is tomorrows wod:

Warm up:
Mobility Wod

5 rounds for time:
25 double unders
100m row

Wod:

Tabata db push press

Rest 2 min

Tabata push ups

Rest 2 min

Tabata supine row

Rest 2 min

Tabata renegade row 20kg

WOD 090212

So tomorrow's wod:

Warm up:
1 block run (550m)
Mobility wod

Sprinting:
10x50m sprints (walk back, 3 point start)

Wod:
For time
20 Burpees
30 Power Snatches 75/45#
40 Box Jumps 24/20
50 Kettlebell Swings 24/16kg
Run 400m
50 Kettlebell Swings 24/16kg
40 Box Jumps
30 Power Snatches 75/45#
20 Burpees

Skills:
Gymnastics:
Practice Handstands, and Handstand walking

Sorry, it's been a while

Sorry guys (all 3 of you who read this) but while I was in the mines the wifi died and couldn't connect, then when I got back I totally forgot..

As you may also notice I haven't been posting my meals. Main reason for that is because while I'm at work, all food is given to us and I'm unable to weigh and measure food.. Which sucks, so I have to guestimate my food intake.

So, from now on (where I can) i'll be getting in here as much as possible!

So stay tuned for tomorrow's session...

Day 4

So, I was going to post yesterday, but with no Internet connection there wasn't really much I could do.. So here it is

SWOD:

3RM back squat then...
3x5 back squat with 90% 3RM with 10m flying start
Done with 125kg

DWOD:
5 Rounds For Time:
1 Strict Press 90%1RM
1 Strict CTB (chest to bar) Pull Up
1 Strict Press
3 Strict CTB Pull Up
1 Strict Press
5 Strict CTB Pull Up

Used 70kg. Done in 16:58

Post loads and time to comments

Day 4... All I can say is OUCH!!!

Well, day 4 is here, wod out with my barbell out before work!! Always sounds like a good idea... Till you remember that you have to sit in a truck for 11 hours when you're tired and still in a bit of pain. But whenever I get that hunt of pain in the truck it takes me back to my happy place. Where loud music plays, kettlebells are swung, deadlifts are a staple part of your diet and everyone is together as a community!

Today's wod:

SWOD
5RM strict press
65kg 5rm

DWOD:
Amrap 10mins
Push press 75# / 35kg
Every time you put the bar down 10 dumbbell swings 20kg

For every push press you are under 100, do a 10m row as a penalty

Record reps, db swings and row distance and time (as applicable) to comments

100 push press exactly. 40 db swings


And now time to chill before work, give Gem a call because she apparently has some really good news for me...

Day 3

New day has come around, but looking at my programming I did today's WOD yesterday... Oops, so time to do yesterday's wod today:

Strength:
3RM Floor Press
Post weight to comments
242# / 110kg

WOD:
21-15-9
Squat 225 / 102.5kg
Dips
Post time to comments
11:38

This was done in 41 degree heat, no air con, no fans... You would be surprised how much the heat changes your scores!!

Whoever the man was who decided to put 225# back squats in a 21-15-9 wod is either a genius, or a sadistic prick... I'll tell you which one he is tomorrow

Day 2 of my training fortnight

So, have been told today that temps up here are going to get up to mid 40's. Everyone on my team thought "shit that'll be hot down the bottom of the pit", so is it sadistic that I thought "Fuck yeah, perfect training conditions"

So just smashed out a session this afternoon before I go on night shift, no one was in the gym, so the fans went off, the air con was shut down and the doors were shut...

Strength:
3RM Power Cleans - only hit 90kg today

WOD:
On the minute for 15 mins
2 Power Cleans w/75% of 3RM - used 67.5kg
5 strict chins - all done unbroken

Rest remainder of minute.


It just feels so right doing power cleans in basically a sauna... Have to do that shit again.

Well, almost time to go for chow then go to work and do it all again. If anyone else is reading this, stay awesome!!

Rest day / day 1

Thank god for rest days, trust me guys, take them while you can.. Took me a while to learn that.

So rest today and tomorrow my 14 day training camp (with work in the middle) begins.

Fly out day

Well today is the day I fly out back to the mines, so today is the very last day that I can do some really cool shit in the gym before I go back to a garage shed full of machines.

So, today's wod:

Warm up:
Mobility work
Mini wod - 3 rounds for time
50 double unders
400m run
8:18
SWOD:
Rest

DWOD:
30 muscle ups for time
4:40 - new pb

Cash out:
5x10 - bent over row, 30 sec rest between rounds

Then for my recovery... A 1 hour sports massage from the greatest sports therapist I have been to, Dimi who works out of CrossFit Wollongong. Then food, some time with Gemma before I leave then time to fly out.

The day before I go back to work...

So, tuesday is coming around, the day before I fly back to the mines. Won't have the CrossFit box to play with for 2 more weeks, no muscle ups, no Olympic lifting...

SOO, have to make up for it tomorrow and Friday by doing some of the coolest shit that I won't have the chance to do later..

Tomorrow's WOD:

Warm Up
Mobility warm up
100 double unders for time

SWOD:
Power Snatch
2,2,2,2,2,2,2,2
Maxed out at 175# / 79.5kg.
Failed attempt at 185# / 83kg

DWOD:
Every 30 seconds for 6 mins
60 yard / 54m sprint
Then..
For time:
100 Toes to Bar

Fastest sprint 10.5sec
100 TTB: 14:10

Food consumed today
Fasted till 10am

1st meal
3 whole eggs, 2 rashers bacon, 1 cup sweet potato, 1T coconut oil

2nd meal
3 whole eggs, 2 rashers of bacon, 2T coconut oil

3rd meal
5 oz steak, 3 whole eggs, 1T coconut oil 4T almond butter

4th meal
Same as the 3rd

Supplements
10g BCAA's - post training
10 fish oil tabs

The comeback after a rest day (and a cheat meal)

So, Sunday is always a rest day for me, usually a day to eat clean food, sit on the couch and dream up terrible WODs while watching movies and doing housework (for time of course)however....... Gemma's step sister had their babies christening.

Now if anyone knows Gemma's family, they LOVE their cakes, breads, beers, pretty much any food that is bad, they love.. So an executive decision was made, I had a slice of cake, a bread roll and a beer (was a horrible beer too)

So tomorrow my body is going to pay for such madness!!

Tomorrow's WOD:

Warm up:
1km row for time
3:35.00

SWOD:
Find 5rm back squat then,
3x5 back squat @ 85% of 5rm with 10m flying start sprint
5rm - 300# / 136kg. 85% - 255# / 116kg

5,5,5,5,5 bench press
135# / 61kg, 185# / 84kg, 215# / 97kg, 235# / 106kg, 245# / 111kg

Record all weights to comments

DWOD:
7 rounds for time
14 ball slams 16/12#
Max rep strict towel pull ups
Time: 9:10
Reps: 44

Record reps and time to comments


Food consumed today

Fasted until midday:
2 rashers of bacon, 3 whole eggs, 2T coconut oil, 1 cup sweet potato

Post training:
10g bcaa's

1 Hour after training:
9oz porterhouse steak, 2T coconut oil

Dinner time
2 rashers of bacon, 3 whole eggs, 2T coconut oil

3 hours after dinner:
3oz porterhouse steak, 3 whole eggs, 2T coconut oil

Supplements: 10 fish oil tablets, half on awakening, half before bed.

Saturday's WOD FROM HELL

Today's wod:

Strength 3,3,3,3,3 power clean
Result - 225#. New PB

Wod 1:
7 Rounds for time

7 deadlifts 315#
5 lateral burpees
1 full gasser (sprint 48m, sprint back, repeat once)
Rest 45sec between rounds

Timer malfunction, wasn't timed

Food wasn't recorded today... Have to better track this..

Catching up with the Richo's

Well, we went down south today after doing this wod to catch up with our best friends (and owners of Get Fit Ulladulla) Scott and Vanessa Richardson. This has only just been updated so memory is hazy on the food that was consumed. Scores for the wods posted below.

Todays WOD:


Strength
5,5,5,5,5 Front Squat - 225# max for 5 reps
1,1,1,1,1 Push Press - 215# for 1 rep, failed attempt at 225#

Skill
2 x Max Rep Ring Dips

WOD:
GRACE
For time
30 Clean and Jerks 135/95# - slowest time, however was completely wrecked from strength wod. 4:15

Cash Out:
Airdyne (The bike from hell) Intervals
5 rounds
20 seconds on, 40 seconds off

While the parents are gone...

So, parents took off today and I was able to eat better and train harder. Sure the session was a lot more intense then I was thinking it was going to be, but it was hard and good fun!



Strength:
Work up to a 3RM Deadlift
194kg

Skill Work:
8 rounds, 1 min rest between rounds
3 Power Cleans @ 75% Bodyweight
3 Broad Jumps

WOD:
Amrap 10 mins
3 thrusters 95#, 1 muscle ups
6 thrusters, 2 muscle ups
9 thrusters, 3 muscle ups

keep increasing reps until time is over
6 rounds exactly

Cash Out:
1km row for time
3:32.2

Food for today:

Fasted until 12pm

Went out for 1st meal and had gthe big breakfast at the local restaurant:
2 whole eggs fried, 2 chipolate sausages (not paleo but still meat and I was starving), 2 small (about the size of a golf ball) grilled potatoes (have just been announced as paleo by Robb Wolf) and 2 coffees

4 hours later pre training:
6 whole eggs scrambled
2T almond butter

Post training:
1 serving of BCAA's giving me 10g of BCAA's

Dinner:
2 small lamb chops and 2 small rashers of bacon cooked in 1T Ghee
1/4 small white onion
4T almond butter

Post dinner:
2 rashers of bacon
4T almond butter

So training was good, food was awesome and keen to get ready for tomorrow!!

Day 1... went a bit pear shaped

So... Today was going to be a BIG workout, lots of strength and a nice hard metcon to make me feel like I am alive, then rest up and eat and clean up the house because my folks are coming from W.A to visit for the night tomorrow night... that was until my Dad contacted me and said "Hey we are coming a day early". Cheers.

So had to skip the strength stuff today due to time constraints and just do the metcon..

1km sprint / fast run
then
5 rounds for time
1 Handstand Push Up (HSPU)
1 Strict Chin
3 HSPU
3 Strict Chins
5 HSPU
5 Strict Chins
then
1km sprint home

18:02 total time for entire wod.

Food I have eaten today:
Fasted until 12pm
1 Meat Pattie, 1 strip of bacon, 2 eggs and 2T Almond Butter

Training at 2:30,

Post wod, 10g BCAA's

Meal at 4:30-5pm
Dinner at a restaurant that serves RIBS!!! (you can kinda tell what I'm going to eat)

Bedtime meal
2 whole eggs, 10g BCAA's, 1T Almond butter

The start of something...........

So,

Firstly, let me say welcome to my thoughts...

A bit of info about me:
I am primarily a CrossFit Athlete. I live and breathe CrossFit. I have been doing CrossFit for over 3 years now and got my first taste of it when my Girlfriend (and fellow CrossFit athlete) Gemma, showed me a video of this tiny little bloke doing Nancy (turned out the dude was none other than Pat Barber and made it look like he was moving a kids weight) and thought to myself "Fuck, I could do that shit!!!" Dude, was I fuckin wrong.. I showed my old PT this video and said to him "this is the shit I want to be able to do", so the next session I did with him was: (everyone remembers their first)

Nancy
5 rounds for time 15 Over Head Squats with 95/65#
400m sprint (sounds easy right?)

30 minutes later I was BATHED in sweat and hurting like never before.. The whole time I was thinking "This is fuckin horrible" but afterwards I was thinking "That was FUCKIN MAD!!!"..
The next PT session was:
Barbara
5 rounds for time
20 Pull ups
30 push ups
40 sit ups
50 air squats
3 minutes rest between rounds

That was worse than my first session, but with ripped hands, sweat angels on the ground and loud angry music playing in my earphones, a CrossFit athlete was born.

Now, coming up to the CrossFit Games Open and I work in an underground mine on a FIFO (fly in-fly out) basis and I have found that while I'm away from my box, its gonna make it hard to compete in the CrossFit Open... Doesn't rule me out though, I'm still registering and competing in the Open and going to bring the hurt like I'm throat punching a sabertooth tiger just for fun! If I make it as an individual then I'm gonna be impressed (considering the gym in the mines has NOTHING in it besides machines) so I have also registered to compete in the CrossFit North Queensland Regionals Team as well... either way I am getting there.


So, why am I writing this blog?!? It recently occured to me that I am SHITHOUSE at recording stuff.. piss pore at recording times/weights/reps for wods and strength work and have never written down a thing I eat EVER.. So to make myself accountable I am going to start recording stuff every day (hopefully) of what I eat and what I do for training.

If this stuff helps you guys out too then that would be an added bonus, but let me be clear, this is mainly for me!! So if there is something you wouldn't do in here, or something you wouldn't agree with, well like I said, it's for me, not for you!

Enjoy!!