Gingy's Log of Weightlifting. That's all.

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Gingy		...	21-11-2015 @ 14:20
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	Post Edited: 21.11.2015 @ 16:03 PM by Gingy This morning 30 mins rate 20 8164 (1:50.2 pace) Decent, 8250 next time
Gingy		...	23-11-2015 @ 10:28
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	This morning: 2x2k 5 min rest 1) 6:59.4 (1:44.8 pace, r24) 2) 6:57.4 (1:44.3 pace, r25) Decent, second felt easier than the first!
Gingy		...	24-11-2015 @ 07:06
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	This morning Alternating EMOM 12 5 KB CJ each arm 24kg 10 box over burpees Fun
Gingy		...	25-11-2015 @ 07:53
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	Last night Clean and Jerk up to 90 100 110 120 easy 130 failed jerk only just, wonky hand placement 135 Clean only. Biggest clean I've done in over 18 months and first time 50kg over BW 110 1,1,1,1,1,1,1,1,1,1 EMOM tough but good. Deadlift up to 100 120 2 140 10,10,10 alternating grips Some pull up and chest to bar work. sit ups x 30 home. This morning AMRAP 8 8 deadlifts 100kg 16 wall balls 16 24" box jumps 193 reps (7 short of a full 5th round) Crap really, I know I could/should do at least 220 for this but first thing in the morning after last night's session and with the kind of kit I have in school, I can't complain.
Gingy		...	26-11-2015 @ 07:31
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	Last night Paused front squat up to 115 2 125 3 117.5 4 112.5 5 105 6 100 7 AMRAP 8 150 double unders (hit the first 75 unbroken for a PB) 30 pull ups AMRAP Ring muscle ups Had about 4:10 to do the muscle ups and hit 3.... felt battered all night. Having a day off today, one session tomorrow. Got an online comp being released tomorrow night so once I know that WOD I'll plan for it and practice on Sat before having a proper go on Tuesday night.
Gingy		...	27-11-2015 @ 07:51
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	This morning Every 3 mins for 15 mins 250m sub 50s on the rower (1:40 pace) 5 strict HSPU easy, chilled, nice way to start the day
Gingy		...	30-11-2015 @ 07:42
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	Sunday Thruster 50 2 60 2 70 2 80 2 90 95 2 PB 102.5 nope Practising a bit for a competition Min 1: 5 burpees, 6 FS @ 60 Min 2: 5 burpees, 8 FS @ 60 Min 3: 5 burpees, 10 FS @ 60 not too bad Then the same with 70. This was tough! too heavy for the workout. Then 10-1 HSPU kip Pull ups (Butterfly) Took my time and did this just under 10 mins, felt good! 1 bar muscle up to check I could! Then some token toes to bar. home
Gingy		...	30-11-2015 @ 07:43
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	This morning: 8x250m with 30s rest 1:40 1:39 1:38 1:37 1:36 1:35 1:34 1:32 Dipped just under the pace above and ended the 2k with 6:23.6. Last few were spicy!
Gingy		...	03-12-2015 @ 12:08
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	Tuesday evening: Still feeling full of cold, did my first ever qualifier for a crossfit comp: "The athlete games". It's a fairly major competition and only the top 50 ish athletes from 900+ get to go to the finals in Jan. I very much doubt I'll be one of these people. First WOD was "Death by front squats" Every minute you start with 5 bar over burpees then you clean the weight up and do: 1 front squat in minute 1 2 in minute 2 3 in min 3 etc. You go until you can't complete the reps in that round. You can choose whatever weight you like. Your final score is weight x reps of front squats. I chose 52.5kg Finished round 14 and got 12 reps into round 15. My score was then 117 x 52.5 = 6142.5 Very mediocre. I doubt I'll be top 100. Was bloody awful and my quads have been dead ever since. If you're reading this and fancy having a go for a "laugh", don't. It'll ruin your training/walking for a week.
Gingy		...	07-12-2015 @ 07:55
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	Thursday last week... couldn't really walk but pratted around a bit with some hang snatches and ring muscle ups Friday last week... couldn't really walk but did some back squats and PCPP. (157.5 x 2 and a fail at 100 respectively ) Saturday went rowing, was fun Yesterday 3x2 @ 70 power snatch 3x2 @ 100 PCPJ lots of chest to bar practice until I tore my hand apart FS 5@110,5@115,5@120 This morning 4x500m on the rower with 1min rest 1:36.4 1:36.5 1:36.7 1:34.5 Total time 6:24.1 not too shabby. Think it's a 7 second improvement on last time. Had to have a little lie down afterwards.
Gingy		...	08-12-2015 @ 07:38
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	This morning: Quick warm up of some box jumps and stuff then 7 min AMRA 30 double unders 5 HSPU 8 full rounds and 14 extra double unders. 294 reps. Think last time I got 210 so this is good news.
Gingy		...	11-12-2015 @ 08:02
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	Tuesday night went to do my comp qualifier: Snatch up to 82.5 2,2,2 PCPJ up to 80 then the qualifier was 21 chest to bar pull ups 9 PCPJ @80 15 CTB 6 PCPJ 9 CTB 3 PCPJ Got to the second lot of pull ups in 2:18? and had torn my hands to bits so had to stop. Blood was making it slippy Back squat 4x10 @ 115
Gingy		...	11-12-2015 @ 11:52
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	Thursday night Did the qualifier again time 6:52, hands still bleeding a lot, lost the plot on CTB. Pants.
Gingy		...	11-12-2015 @ 11:54
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	This morning: Set up a few new bits and bobs in the school sports hall and then did: 50/40/30/20/10 double unders abmat situps this gave me an ab pump which is a new sensation!
Gingy		...	14-12-2015 @ 08:09
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	Friday Night Hang Snatch up to 80 2,2,2 Cluster up to 82.5 2,2,2 Front Squat up to 100 10,10,10,10 500m Concept2 1:23.4 all time PB lay on the floor dying.... Sunday Morning: Power Snatch 75 2,2,2 Clean and Jerk up to 105 2,2,2 Bar Muscle up 10 singles EMOM no misses. Deadlift up to 160 2,2,2 WOD running 10 min clock 1000m row (3:14.8) AMRAP 4 HSPU 8 100kg DL 12 Box jump overs nearly finished round 4. 95 reps. Crap, might need to take the erg a bit slower... This morning 60 double unders 50 cal row 40 wall balls 30 bar over burpees 20 Power snatch 45 10 Full rom HSPU 16 mins ish...

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