Crossfit Norwest, Raw strength and conditioning and Barefoot Evolution Discussion Forum

[Tom]

G'day All,

New to the boards and got advised to start up a log so I can get advice on training. Currently doing Crossfit at Crossfit Norwest as well as trying to do Strength Training 3 times a week. I've got my first powerlifting comp in October (Sydney Open I believe?) and would like to have something close to a 400kg total by then.

Goals are:

4 PPS DL (3 reps)
3 PPS Squat (3 reps)
2 PPS Bench (3 reps)
Full ROM handstand pushups (1 rep)
80kg Overhead Squat (1 rep)
80kg Snatch (1 rep)
100kg C&J (1 rep)
Better times on all named WODS
Compete in the Sydney Open Powerlifting Competition and get a 400kg Total.
Visible abs by the middle of the year.

Crossfit Named WOD scores so far:

Crossfit Total
335kg (120SQ,55P,160DL)
Fight Gone Bad
249
Fran
11:15
Angie
32:18
Cindy
5 rounds
Mr Joshua
37:14 (100kg DL)
Nicole
48 Pullups/3.6km Run
Grace
7:38

Lifts

Squats
Squat
(1RM)110kg
(3RM)115kg
(5RM)100kg
Front Squat
(3RM)90kg
(5RM)80kg
Overhead Squat
(1RM)70kg
(3RM)60kg

Pulls
Deadlift
(1RM)152.5kg
(4RM)140kg

Presses
Press
(1RM)55kg
(5RM)45kg
Bench
(1RM)85kg
Ring Dips
(5RM)BW + 8kg

Weightlifting
Clean & Jerk
(1RM)80kg
Snatch
(1RM)60kg

Gymnastic
Consecutive Chins
10 Reps
Consecutive Muscle-ups
1 Rep

Miscellaneous
10Km Run
1:00:34
5Km Run
24:56

[Tom]

The following are entries from my journal for the past week.

[Tom]

WOD

Grace
For Time:
30 Clean & Jerk's
60kg (135lbs)

Time - 7:38

This was pretty hard, I tried to maintain form through every rep. I was only doing powercleans as I knew I wouldn't maintain form if I tried to do full cleans. I was considering dropping down to 50kg to get a more competitive time but I am happy I stayed at 60.

Strength Work

Deadlifts
5x1
Pushups
3x15


Did 140kg a few times, on one or two sets I did 2-3 reps if I felt I could squeeze out more. I think I'm getting better at keeping my back tight and will post up some videos as soon as I can get a hold of the damn digital camera!

[Tom]

WOD

Four rounds for time:
800m Run (1/2 Mile)
Each run has an individual time, rest as needed between sets.

Best Time - 2:26

Not sure how accurate our "800m track" is but I smashed myself on every effort anyway. None of my times were about 2:35 and we rested an average of 5 minutes between runs. This hammered me.

[Tom]

Strength Work 09/06/2009

Bench Press
5x5
70kg (155lbs)

Felt a bit easier this time, tried to do a decent pause on a few reps as well. Did some other exercises but they were primarily lame bodybuilding ones so shan't bother to post em.

[Tom]

1645 - 1800
Rock Climbing

Did a little bit of lead climbing tonight, it's still a massive head**** for me but I really want to push through the fear. Lead the blue 18 to the 4th draw I think before I wigged out. Going to try for 5th or 6th draw next week.

1815 - 1900
WOD

Back Squat
5x5

80(175), 90(200), 100(220) (5RM PR), 100, 100.

Heaps happy with the PR, came in feeling strong and told myself no matter what that I was going to hit that weight today. I felt my form was pretty good and I believe I'll have a video of the 2nd set of 100 up soon. I love it when the WOD is strength work >.<

1900-1930
Strength Work
Press
3x4
45kg(100lbs)
OH Squats
50kg(110lbs)
4 reps, 7 reps

Press as always because I suck at it and have shoulders like a brown snake. Overhead squats because Chubrock has been smashing them and they're about the only exercise I'm going to catch Rob on anytime soon (Rob is the bloke deadlifting in the video above).

[Tom]

WOD 12/6/09

Power Cleans 7x1

60(135lbs), 70(155lbs), 80(175lbs), 80(175lbs), 75(165lbs), 70, 70

I got the 80 up on to my shoulders but it was bloody ugly. 75 wasn't much cleaner but the 70 kg wasn't too bad. Don't think I'll note the 80 as a PR because it was absolutely shit form. Gotta EXPLODE AT THE HIP and SHOULDERS TO EARS!

Extra Work

AMRAP in 20 Minutes
5 Ring Dips
5 24kg KB Swings
5 Burpees

Total - 6 Rounds, completed up swings of 7th round.

[Tom]

Strength Work

Back Squats
Warmup
40kg(95lbs) x 6
60kg(135lbs) x 5
80kg(175lbs) x 4
3x5
100kg (220lbs) used for all sets

Muscle Up Practice
5-6 Attempts

Got to the gym early and did Strength work first and considering strength is a big priority of mine I may see if I can continue this pattern when possible. The squats were pretty good, fairly slow on the last few reps but my form felt solid. Will be interesting to see what my 1RM is up to, as I've been trying to do heavy squats at least once a week recently. Muscle ups are getting better and better, I'm going to keep practicing them and hope to be able to do them consistently within the month. I was getting quite high tonight, almost finishing the transition but needing just a bit more power.

WOD

3 rounds for time
15 Dead lift @ BW (90kg - 200lbs)
12 Thrusters 60kg (Scaled to 50kg - 110lbs)
9 Burpees
6 Box Jumps
3 Muscle Ups (Substituted 2 Chest height pullups on rings & 1 Ring Dip per Muscle Up)

Time - 20:19

This workout was brutal. Being 100% honest my form on thrusters was bull****. I hate the movement and had nothing in my legs after the strength work / deadlifts. Next time I will drop the weight and do proper, deep squats (this time it was almost like a deep push press...). I got smashed but at least I didn't have to run hahaha.

[Tom]

WOD

Diane
21-15-9
100kg(220lb) Deadlift
Handstand Pushups (scaled with 4x5kg plate and 1x1.25kg plate under head)

Time - 13:29

I fucking hate handstand pushups. I also hate high rep deadlifts, I never feel like I'm keeping a good back angle and should probably just slow down and take my time... I hate diane.
HSPU are going to be a staple movement that will be practiced at least 2 times a week. I suck at them.

[John]

Hey Tom,

Decent time mate. You say ur shit at HSPU but your time was 2wice as quick as mine.

Well done champ......more practice at HSPU means a quicker time next time you meet "Diane"

Keep at it mate.

John