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

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GingyIcon...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
GingyIcon...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!
GingyIcon...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
GingyIcon...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.
GingyIcon...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.
GingyIcon...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
GingyIcon...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
GingyIcon...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!
GingyIcon...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.
GingyIcon...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 Unhappy )

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.
GingyIcon...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.
GingyIcon...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 Unhappy

Back squat
4x10 @ 115
GingyIcon...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.
GingyIcon...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!
GingyIcon...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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