31/8/2013

Olympic lifting course.

Dave butterfield , coach at crossfit teesside , is putting on a 12 week course once a week concentrating on the two big Olympic lifts. Aside from another of our coaches callum cambell I doubt there's many people in the country who have progressed in oly lifting as much as Dave b in such a short time. He's a true technician of the lifts!

Now, if anyone needs help on tekkers in oly lifts..it's me! Current pb's are 62kg snatch, and 80kg c&j , not mean figures by any stretch, the snatch was basically a muscle snatch and the jerk was pretty much a strict press...so I ain't going any heavier without some technique ha!

I get there half hour early after sitting at home in my training gear watching crossfit games on YouTube for the past 2 hours, serious zone accessing going on there like! So as I'm early I'm off for a run to warm up, ten min later I'm back and the gym is open...game on!

1st 6 weeks are dedicated to the snatch.

Start off with the burgener warm up , but nice and slow spending bit of time on each section. Onto some high hang snatch work with the pvc pipe, after bit  we move into an empty bar still focusing from the high hang and adding very small weight increments as we are ready, when we've found a nice comfortable weight not to heavy we are off into a 5 min tekkers on the clock, every 30 sec do 2 high hang snatches, got a little sweat on @ 30kg ha. We end the season with some heavy bottom hold squats, 3 seconds in the hole then explode up, working up to a 1rm , 95kg felt tough but maybe could of pushed for but more but session was ending so happy with that.

Good sesh.

29/08/2013

Wendler strength session

nice easy sesh today following the wendler app

5-5-5 deadlift @ 94,108,122
5-5-5 shoulder press @ 35,41,46

28/8/2013

As usual last night before bed I was buzzing with ideas of how I'm gonna smash the box tomorrow...ie get in early bang some strength training in, smash the wod out, nail some mobility , maybe rescue some people from a burning building on the way home etc...you know how it is!

Reality is a different beast the next morning at 6am when the baby wakes and I've had about 5 hours sleep broken every so often by the baby wanting the dummy back in that she's flung on the floor a bit earlier....I'm telling you trying to get your training in with a baby and a job is no joke! Anyway I hit the box 8:30 for the wod.

Wod.

7 rounds for time

7 front squats @ 70kg
7 chest to bar pull up
7 burpees

Time 18:10 rxd

Got a prob with my c2b just can't link them together something weird happens on the downward swing that kills momentum , must be in how I lunge the chest at the bar or something I dunno, so I do them all as singles just dropping off and jumping straight back on which is a huge timewaster I guess, could prob shave a few min off if can suss it, good wod tho pretty happy with the time, there was a 20 min time cap so glad to be under it.

27/08/2013

The wod @ the box today is isobel!!

But....I've got the baba all morn before I start work so can't make it :s

Will have to hit this Thursday!

Instead I had my bonkers nephews round all morn and as usual they just wanna lob on the boxing gloves and fight in the garden.....game on love it....

Oh check out the picture.....I said no kicks under any circumstances.....

26/8/13

Bank holiday wod @ crossfit teesside, it's a surprise wod it seems as nothing was posted on Facebook last night. Doesn't really matter to me a wod is a wod....it's like when people list what their most brutal wod is..I kinda don't get that cos I usually go all out and feel equally nauseated and done in on every wod.

Wod.

3 rounds for time:

100m Sprint
30 push ups
100m Sprint
30 sit ups
100m Sprint
30 squats
100m Sprint
30 double unders

Time 18:23

Good wod, 1st round felt strong , 2nd round the push ups got tough, when you start failing on push ups you're left with a major decision.....flop down onto your thighs/hips and worm back up.....OR do the frigging push ups properly like a man even if you're down to sets of 2 or  3!!! Worm ups are not pushups...if you need to slam your thighs into the floor then do some sort of bizarre dorsal raise as a rep.....then you need to backtrack to doing them from the knees but with good form folks!

25/8/2013

Strength session with some squats in to see how my knees are getting on...

I'm having a look at this wendler 531 shenanigans as a lot of folk in crossfit teesside seem to be using it, I've downloaded the ebook but cant get round to (or be arsed to)  read it, never really been one for reading about training etc or writing stats and scores in a diary, kinda takes some of the fun out of it for me, i use training mainly as a release of energy/stress/bad thoughts/demons whatever you wanna call it, so never that arsed about what my 1rm's are etc. Most of the time i can recall them in my head anyway so hey ho.

Anyway i downloaded a wendler app instead of reading the book...i put in my 1rm of a front squat 105kg and it gave me 3 sets of weights to squat at!! This is my kinda thing right here!

Should say at this point ive been having nightmare with my knees the past few months, serious pain in both upon squatting any weight or even bodyweight...or even dare i say it...getting off the sofa! Bad crack! So been thinking maybe its an age thing, im 41 now and guess the bones are gonna suffer eventually, i seem to have had an easy ride considering the past 5-6 years of various disciplines ive trained in for an old geeza!! Not one for doctors really either so rather than go see one or see a sports massage dude....i took some bro-science off facebook!!! Bit of foam rolling down the quads, homemade floss bands out of an innertube and some bumblebee knee sleeves from strength shop and im ready to try and squat again!!!

Few warm up sets of 10 @ 40kg and the knees are feeling good so on with the wendler it is...

5-5-5 @ 62-71-81 kg says the app.

All felt good so decided to try and go heavier for some 1's

85,90,95 & 100 all felt ok no real knee pain so am buzzing with that feel like am on the mend finally!

Next some weighted pull ups.

5-5-5 @ 14kg felt decent last 5 quite tough
Then 1-1-1-1 @ 16,20,24,26kg all felt good 26 was pushing me just made chin over bar! I vaguely remember doing 32 ages ago when our coach programmed it in as part of a wod, so decided to have a go ....fail, about 2 inches short. Oh well.

Decide to end the session with an emom! Thats x amount of reps on the minute every minute....my weapon of choice.....ring muscle ups...my reps.......1!!! Mu's not a strong point with me, very hit and miss on em. I decide on 10 minutes and as I'm setting my timer I've got flashes of me on the rings like froning in my head looking mint smashing reps out and I'm buzzing....timer counts me down 3....2....1 and I'm chalked up and jumping on the rings like an animal!!......3 minutes later and I'm still flailing about trying to get my first one!! :'(

I save face in my head by turning the 10min emom into a 'gofrifm' (get one fucking rep in five minutes please!!) 4 min in and I'm still failing wtf is going on! Hate days like this....4:45 and decide I've got one last chance and go for it and boooom  made one with 5 seconds to spare. Shambles!! Gotta raise my game...wolfpack dominance series soon and got a team to represent :/.