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

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Gingy		...	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
Gingy		...	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
Gingy		...	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!
Gingy		...	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
Gingy		...	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!
Gingy		...	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,
Gingy		...	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!
Gingy		...	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!
Gingy		...	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.
macroth		...	07-01-2016 @ 08:58
no longer the Swiss Deadlift record holder Member 3517, 3368 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. The variety of movement in typical CF workouts doesn't quite match the grind of a longish row.
Gingy		...	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.
Gingy		...	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
Gingy		...	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
Gingy		...	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!
Gingy		...	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.......

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