REGISTER AN ACCOUNT
Who's Online - 0 members and 195 guests

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

Users viewing topic: & 1 Guest

12345678910 ... ... 6970717273747576777879

GingyIcon...15-12-2015 @ 07:55 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
This morning:

5RFT
12 Box jump overs
12 STOH 50kg

6:10

some ab rollouts
GingyIcon...16-12-2015 @ 10:24 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
This morning

AMRAP 10
25 Double unders
5 OHS 42.5kg
1 ring muscle up

7 rounds. Bit of faff with the ring setup during slowed me down.

Good fun though before 7 o'clock
GingyIcon...17-12-2015 @ 08:04 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
Last night

Snatch
up to
85 2,2,2 bit meh tbh

Cluster
up to
85 2,2,2 easy squeezy

Butterfly pullups
EMOM 4
20 seconds AMRAP (14,14,14,14) felt decent.

Back Squat
up to
135 6,6,6 meant to 4 sets but I'd run out of time!
GingyIcon...18-12-2015 @ 09:33 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
Yesterday

Last wod for the athlete games

In 10 minutes, 1km row then AMRAP
4HSPU
8 100kg deadlifts
12 24" box jump overs

row was 3:13.6 easy peasy.
then
5 full rounds,
4 HSPU
7 Deadlifts

131 reps

both are around top 100 for the comp. Looks like I'll finish top 150 ish.

Then
3 rounds
10 GHD sit ups
20" static holds.

Stretching

Home
GingyIcon...04-01-2016 @ 14:12 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
Done a chunk of stuff but haven't had the inclination to log it.

Been doing this program: https://docs.google.com/spreadsheets/d/1IC3QDq5KFiqjvhf3T5AegLrzPOpZfSpZAWn512B_HtA/edit#gid=0

This morning, back in work's gym...

7 RFT
10 Thrusters
10 Bar Over Burpees

time 10:10

Miserable.

8 weeks until the open! Time to get very comfortable being miserable! Happy
GingyIcon...04-01-2016 @ 20:39 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
Tonight

Power snatch
Up to 70 2
80 2,2
87 2 decent

CJ
Up to 100
110 2,2
120 2 peaches
132 failed jerk after a decent clean!

Bar muscle ups
1
7 PB by a few reps
2 pooped

Deadlift beltless
Up to 140
160 2,2
184 2 decent

Word
5RFT
8 HSPU
8T2B
8 DL 70kg

5:50

Very nice session all round,
GingyIcon...05-01-2016 @ 11:24 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
Don't know if I was knackered from the last few days or if this session was harder than it looked but I was struggling this morning:

AMRAP 12
30 double unders (really struggled to string these together)
20 box jumps 24"
10 Power Snatch @40kg (these were horrendous but did them unbroken)

4 lazy rounds with about 20 seconds to spare but didn't have it in me to run and pick up the rope.

8 weeks including this one until the biggest CF comp of the year (the crossfit open) and I am going to have to be prepared to batter myself a bit if I'm going to get where I want to be!
GingyIcon...06-01-2016 @ 07:15 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
Last night

Snatch
up to 70 2
80 2
90 2
98 2 nice!

Cluster
up to 70 2
80 1
90 2
98 2 PB double
103 1 PB single

Pull ups
warmed up then:
20,20 total time 1:10. had 15 seconds off between each. decent improvement on these.

Back Squats
up to 120 2
145 6,6,6 very happy.

GHD sit ups
12,12,12

Great lifting session.

This morning:

wanted 10 min time trial on the erg. Got 4 mins in at 1:43.3 pace and just didn't have the head to carry on. Tired and not used to training in the mornings yet after Christmas!
GingyIcon...07-01-2016 @ 07:42 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
This morning:

Came back and had another go at the 10 min time trial on the ergo:

1:47.4 pace, 2790? ish... r25

Totally wussed out with 3 mins to go. Was on for sub 1:43 really. I'm just not being tough enough when the pain kicks in.

On the good side, this really didn't hurt that much, on reflection, so I know once I'm tougher that there's a lot more to come.

Setting a small goal of 3000m sub 10 mins before the open( sub 1:40 pace). 7 and a bit weeks away.
macrothIcon...07-01-2016 @ 08:58 
Avatar
no longer the Swiss Deadlift record holder
Member 3517, 3367 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq
Nice rowing! I find that's the hardest thing when you haven't done that kind of distance recently: mental focus and plain old stubbornness. Happy The variety of movement in typical CF workouts doesn't quite match the grind of a longish row.
GingyIcon...08-01-2016 @ 07:39 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
Cheers Macroth, yep that's exactly right. It's a totally different kind of pain and sometimes it's just soul destroying!

Last night
from 0-3 mins

2 rounds of
10 OHS @45kg
20 double unders

from 3-6
2 rounds of
12 OHS @45kg
24 double unders

etc.

Continued this pattern and got through round 14 in full and both rounds of 16 in the OHS but only the first round of dubs and 8 of the second round.

288 reps. Not bad I think. Getting into the 18s would be a lot.

This morning:

EMOM 12
8 wall balls
8 burpees

sucked. Just trying to get loads of volume at open type movements over the next couple of months.
GingyIcon...10-01-2016 @ 21:06 
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 1
88 2
96 2 PB

PCPJ
up to 100
105 2
115 2 decent

Chest to bar pull ups
7,11,12.11,9 the 12 is a good PB. Never been over 10 till this session

FS
Up to 120 5
Called it quits, was pooped!

Sat morning
Rowing OTW
4x5 mins r28 ish, hard work!

This morning
Power snatch
Up to 80
85 2
91 2
96 F

CJ
Up to 100
115 1
125 2 nice
132 1 very nice! Biggest lift in 18 months!

Muscle ups bar
3,3,3,3,3 technique still crap but find them fairly easy now...

Deadlift beltless
Up to 160
175 2
195 2 hard

10 min AMRAP
15 air squats
10 abmat sit-ups
5 strict HSPU

8 rounds and 8 squats, fun. Makes my legs feel better too.

Great session
GingyIcon...11-01-2016 @ 08:07 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
This morning:

6x500m 1 min rest. r27 avg. 1:39.4

last one in 1:37.7. productive bit of graft
GingyIcon...11-01-2016 @ 19:53 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
Quick little session after work, bit of a half run through for a comp I'll be doing this week

AMRAP 10
9 deads, 6 power clean, 3 STOH, 20 dubs
Start at 40 and add 10kg each round

Got through the round of 70kg after 5:50 ish and figured that'd do for now. Easy really, would like to get through the round of 100kg on the day!

3x10 an rollouts too. Core is getting stronger, has just taken persistency!
GingyIcon...12-01-2016 @ 07:27 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
This morning.


Felt truly awful warming up and a bit rushed tbh.

Had another pop at Open wod 14.5

21/18/15/12/9/6/3 of Thrusters @42.5kg and bar facing burpees

Total time 12:38

Nearly stopped during the round of 18.

This time would have got me basically top 500 in Europe in 2014. Top 250 would be 11:45. Top 100 just dipped under 11.

On a good day I wouldn't be far off.......

12345678910 ... ... 6970717273747576777879

© Sugden Barbell 2024 - Mobile Version - Privacy - Terms & Conditions