Thursday 16.2.12
A: 10 min handstand walk practice
B: Rudy Nielsen’s BTC3 – 9-6-10:
- bar muscle-ups
- squat clean to thruster w/ 70kg
— Result: 8:59
I’m certainly not disappointed with my effort even though the vid posted was done in almost half the time I took (that dude was a beast). Wasn’t able to kip either, for back to back bar muscle-ups and totally had to scale back to 70kg as I battled to get out of the bottom w/ 85 (the prescribed weight?!)
Wednesday 15.2.12
I’m glad to have recently done the CF total to finally have some numbers to base percentages off (for Rudy’s programming)
A: back squat
- 5x 105 (65%)
- 5x 115 (70%)
- 5x 120 (75%)
- 5x 125kg (80%) (almost passed out on the last rep…)
B: For time:
- 75 burpees
- 50 hang power cleans
- 25 strict pull-ups
— Result: 12:00
Monday 13.2.12
I was pretty beat down after 3 back to back days with the Open workouts but I rolled out and spent
10 mins of snatch practice (full stall) – worked up to 55kg.
Focused on completing the pull from the ground to OH in one strong and consistent movement – I usually start slow and explode after I past the knees but it looks like two separate movements.
Sunday 12.2.12
I really shouldn’r have done this (I only came into do some clean the gym) but after watching Nick and Rosey hit it I got all gee’d up for some heavy OH squats (yes: 55kg is heavy for me…) so much for that – I just got crushed and went to a very dark place – I might have even teared up? Maybe…
2011 CF Games Open WOD 11.4
10 min AMRAP:
- 60 bar facing burpees
- 30 OH squats @ 55kg
- 10 muscle-ups
— Result: 60 BFBs & 18 OH squats + tears (at least on the inside)
Saturday 11.2.12
2011 CF Games Open WOD 11.6
7 min AMRAP:
- 3 thrusters @ 45kg
- 3 C2B pull-ups
- 6 thrusters
- 6 C2B pull-ups
— add 3 reps to each movement for each additional round – eg. 9,9,12,12,15,15, etc…
— Result: 6 thrusters in the round of 18 – Lost grip of the bar w/ 10 seconds to and didn’t care to pick the bar back up – I was completely smoked – See pic below:
Friday 10.2.12
2011 CF Games Open WOD 11.5
20 min AMRAP:
- 5 power cleans @ 65kg
- 10 Toes to bar
- 15 wall balls (10kg)
— Result: 9 rounds + 5 + 10 + 2 (wall balls)
Wasn’t going to do this but I asked Kate to count reps and it was just great to jump in and train with the Adapt crew whenever I can.
Happy with the result and pretty stoked to have beaten Rosebud and Sash. It’s starting to fee like things are turning back on again and just before this years Open too – nice.
Thursday 9.2.12
It’s been a while since I’ve tested my numbers so I woke up extra early, was in the gym by 5am and cranking out Trivium to get into the mood for my latest:
CF Total:
- back squat: 160kg (legit)
- s-press: 75kg (numbers way down but it had been a pretty big shoulder week)
- deadlift: 210kg
Re: deadlift
OK, it would have been a red light at a powerlifting meet — I re-dipped to get my quads under the bar, but considering I haven’t done a max effort dead for such a long time – I’m taking it it 🙂
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