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Josh's Stimulations
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Friday 18-11-11
Games WOD
For time:
- 20 cal row
- 30 burpees to 2 plates
- 40 ground-to-overhead, 2x20kg DB
- 50 toes-to-bar
- 30m overhead lunge, 20kg
- 45m sprint
Time: 16:00
Some horrible ground-to-overhead work.
Sunday 20-11-11
Press
1 x 5 at 62.5kg (f5)
4 x 5 at 60kg
Annoying. I've done the 5x5 at 60 twice now but can't get 1 x 5 at 62.5.
Backsquat
5x5 at 140kg
Monday 21-11-11
Front Squat
5x5 at 100kg
CF:Football WOD
6 rounds
3 minute AMRAP
- 3 power cleans, 70kg
- 6 pushups
- 9 squats/ ring dips (alternate each round)
Scores: 3+6, 2+7, 3, 2+3, 2+9, 2+4
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Tuesday 22-11-11 at home
Overhead Squat
5x5 at 65kg
Deadlift
5x5 at 145kg
All deadlifts with a pause to reset at the bottom as I'm working on my strength at the start of the pull and want to avoid any bounce.
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I like the thread title! haha :P
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Wednesday 23-11-11 at CF:VIC
AM with Jas
15 minute AMRAP
- 1 rope climb
- 2 bar muscle-ups
- 3 HSPU's
- 4 pistols (each leg)
- 5 toes-to-bar
Score: 8 + 1
Didn't go flat out, just walked between exercises and managed everything unbroken. A lot of focus with all the technical movements.
PM with Scott
Split Jerk Practice
Triples and singles up to 95kg. Made a lot of improvements with Supercoach.
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Saturday 26-11-11 at home
2011 Open WOD 1
10 minute AMRAP
- 30 double unders
- 15 power snatches
Score: 5 + 43
An 8 rep PB. I haven't been doing many metcons for the last few months so I'm not too worried with this. Will do it again in ~8 weeks after I've stepped up the metcons. Shin wasn't overly happy with the double unders.
Sunday 27-11-11 at home
Press
1 x 5 at 62.5kg (f5)
1 x 5 at 62.4kg
3 x 5 at 62.5kg (f5 on all)
Front Squat
5 x 5 at 105kg
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Tuesday 29-11-11 at Pambula Beach
WO
5 rounds
- 20 KB swings, 24kg
- 20 pushups
- ~30m walking lunge
Time: 14:05
The salty air really messed with my lungs today on the beach.
My first workout on my 3 and a half week road trip to the gold coast. The car's packed full of workout equipment and Crossfit gym visits have been booked!
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Wednesday 30-11-11 at Pambula oval
'JT'
21-15-9
- HSPU
- ring dips
- pushups
Time: 14:20
Shoulders fatigued way too fast. Will get this under 10 min. Didn't help that I had to do slow negatives on the HSPU's so I didn't knock myself out on the concrete.
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Thursday 1-12-11 at Pambula5 KB Swings at 24kg50 Sit ups10 KB swings40 Sit ups15 KB Swings30 Sit ups20 KB Swings20 Sit ups25 KB Swings10 Sit upsTime: 8:54
3 minutes rest
Tabata squats - score: 151
Trained before breakfast today, which I never do, and felt a bit slow for it.
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Nice work on the wods on the road Josh! How much fun is it training in random places.I posted some of the workouts I've done throughout the year in the wod ideas thread if you run out of ideas.
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It is fun training on the road. You have to give up on numbers and structured training a bit and just focus on enjoying the work in cool places. I'll be your way soon Coby!
Saturday 3-12-11 at Lennox Heads
'Travellers Fran'
21-15-9
- thrusters, 2 x 20kg DB
- ring pullups
Time: 4:40
Surprised with this as I didn't feel like I pushed it that hard and pullups were broken due to grip on the rings.
Sunday 4-12-11 at Coolangatta
Death by Hill sprints
Each minute, on the minute, 30m hill sprint in soft sand (15m up and 15m down hill)
Score: 5 + 5
Rest 5 minutes
Each minute on the minute for 10 minutes, 25m hill sprint in soft sand (walk down)
Rest 2 minutes
Each minute on the minute for 10 minutes, 35m hill sprint in soft sand (walk down)
WOD on the beach at sundown, love it!
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Monday 5-12-11 at CF Brisbane
Power Clean
6 x 2 at 105kg
Could've handled this at 110kg, but had to move quick and only had around 2 minutes rest between sets.
Open WOD 2
15 minute AMRAP
- 9 deadlifts, 70kg
- 12 hand release pushups
- 15 box jumps, 24"
Score: 8 + 21
A couple of rounds worse than my open attempt, but had to step off the box every time to avoid the shin splints which slowed me way down. Everything was unbroken though.
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Tuesday 6-12-11
Rest day - 60 minutes mobility and TP
All the beer, bread, gelati, scotch, rice, chocolate, lollies, etc. has finally accumulated and is killing my recovery.
Wednesday 7-12-11 at CF Brisbane
Backsquat
5x5 at 142.5kg
This keeps going up and is showing no sign of stopping.
3 rounds (untimed)
- muscle-up
- HSPU
Score: 10/8, 5/5, 5/2
Want to do this again and reverse the exercise order.
+ 30 minutes TP
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Thursday 8-12-11 at CF Brisbane
Deadlift
5x5 at 145kg
Trained with Matt Swift and got some technique pointers that may explain why my backsquat has caught my deadlift. He's a real nice guy and has a bloody good eye for detail.
Hero WOD: 'Brett Wood'
5 rounds
- 400m run
- 10 burpee-box-jumps, 60cm (they don't have 75's at Brisbane)
- 10 Sumo deadlift high pulls, 42.5kg
- 10 Thrusters, 42.5kg
Time: 28:30 including rests
Took the runs VERY slowly trying to not to heel strike and stepped off the box every time. Somehow managed to avoid shin splints! Everything was unbroken.
Friday 9-12-11 at Morayfield
HSPU Volume Training
HSPU on the minute, every minute for 20 minutes. Did 3 every minute for the first 16 minutes then 2 for the last 4 for a total of 56.
WO
5 rounds
- 15 KB swings, 24kg
- 20m walking lunge
Time: ~9 minutes
Didn't care about the time, just wanted some KB swing volume.
Feeling sore after the last 3 days. Rest tomorrow.
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Sunday 11-12-11 at Surfers Paradise
60 minutes TP work
Monday 12-12-11 at Surfers Paradise
5km beach run - untimed
3 rounds (untimed)
- 5 ground to overhead, 2x20kg DB
- 5 dips, 15kg
- 5 pullups, 15kg
- 5 toes-to-rings
- 5 HSPU
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Tuesday 13-12-11 at CF Gold Coast
Push Press to 3RM
Worked up to 85kg. Felt really strong and probably could have managed 90kg+ but ran out of time as I only had ~20 minutes to warm up and finish the lifts. My last 1RM push press was 90kg.
WOD
5 minute AMRAP
- 10 burpees
- 20 situps
Rest 5 minutes
5 minute AMRAP
- 10 box jumps, 60cm
- 20 toes-to-bar
Score: 3+3, 2+29
Moved fairly well but feel like I'm struggling in wods thanks to early mornings, active days and crap food. Will be in desperate need for a whole 30 January.
CF:GC only has a 30 minute open gym so will try and get in nice and early tomorrow to get games wod 3 done.
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Wednesday 14-12-11 at CF Gold Coast
In open gym before class.
Open WOD 3
5 minute AMRAP
- squat clean, 75kg
- push jerk, 75kg
Score: 41 points (20.5 rounds)
My open score was 28 points (14 rounds) so smashed that. Definitely have more in me too as I've been getting up at 6ish, eating crap all day (had donuts for lunch today!) and training after long days of theme park fun.
Then, ~20 minute break before joining the class for;
WOD
3 rounds
- 30 deadlifts, 80kg
- 30 hand release pushups
- 800m row
Time: 21:30
A truck load of suck. Rows were a huge mental game.
+ 30 minutes TP
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Friday 16-12-11 at CF Gold Coast
OHS
3 x 60kg, 70, 75, 80
Could have gone heavier but ran out of time. Still a PB though. My old 1RM was 75kg. Looking forward to re-testing all my lifts late January.
WOD
5 rounds
3-2-1-3-2-1 Power cleans at 80kg
2 seconds rest between sets. 5 minutes rest between rounds.
Much harder wod than it looked, mainly due to trying to avoid loss of technique.
Cashout
4 x 5 muscle-ups
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Saturday 17-12-11 at CF Gold Coast
Team WOD (with Rocky)
30 minute AMRAP
- 20 wall walks
- 30 pullups
- 40 box jumps
- 50 toes-to-bar
- 60 double unders
- 400m run
Score: 2 rounds
Sunday 18-12-11 at Gold Coast
5km beach run
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Wednesday 21-12-11
AM at CF Base
With a 15 minute cap
- row 1000m
- in remainder of time, get 1RM ground to overhead
Score: rowed the 1km in 3:30, then clean and jerked 105kg
PM at a park in Canberra
20 minute AMRAP
- 3 HSPU
- 6 toes-to-bar, strict
- 9 KB swings, 24kg
Score: 10 + 3
No intensity, just wanted some extra work.
Last day on the road. Leaving for home tomorrow.
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Thursday 22-12-11 at home
WO
5 rounds
- 10 reverse burpees
- 5m handstand walk
- 15 squats
- 4x10m underwater swim
Untimed. Just getting the body moving after the long road trip home. Feeling stiff.
Friday 23-12-11 at CF VIC
Open WOD 4
10 minute AMRAP
- 60 bar facing burpees
- 30 OHS at 55kg
- 10 muscle ups
Score: 80 reps.
Got 4 muscle-ups last time but felt shit all the way through this. I sure I can get through a whole round on a good day. Will try this again in a few weeks probably.
Saturday 24-12-11 at CF VIC
Press
5x5 at 62.5kg
Front squat
5x5 at 107.5kg
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Tuesday 27-12-11 at CF VIC
Power clean
5x2 at 110kg
WO
'12 Lifts of Christmas'
- 1 muscle-up
- 2 HSPU
- 3 burpees
- 4 power cleans, 60kg
- 5 toes-to-bar
- 6 box jumps, 75cm
- 7 pushups
- 8 lunges (each)
- 9 KB swings, 24kg
- 10 wall balls
- 11 double unders
- 12 pullups
Time: 33 min
There are a few versions of this around and I couldn't remember any of them so I guessed a few exercises. The exercise order is done like: 1 - 2,1 - 3,2,1 - 4,3,2,1 - ...
Ended up being a massive grind.
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Wednesday 28-12-11 at CF VIC
Backsquat
5x5 at 145kg
Weighted pullups (strict)
5x5 at 20kg
Also, forget to mention yesterday I managed 2x20kg weighted muscle-ups.
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Thursday 29-12-11 at home
Press
5x5 at 64kg
Failed last rep of last set.
Power snatch
3x 60kg, 62.5, 65, 67.5, 70
Didn't feel too bad considering I haven't snatched in over a month.
5x10 DB push press, 2x20kg
5x10 v-ups
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Friday 30-12-11
AM at home
2.4km run
PM at CF VIC
2011 Open WOD 5
20 minute AMRAP
- 5 power cleans, 65kg
- 10 toes-to-bar
- 15 wall balls, 9kg
Score: 8+5
A little better than last time. Metcon capacity's not quite there yet to handle a 20 min WOD well. I have 2 more weeks of strength work, then re-testing, then I'll swap to lots of metcon work leading up to the open.
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Saturday 31-12-11 at CF VIC
OHS
5x5 at 67.5kg
Deadlift
5x5 at 147.5kg
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Friday 6-1-12 at CF VIC
Team WOD with Swissy
For time
- 100 double unders
- 30 clean and jerks, 40kg
- 100 double unders
- 50 box jumps
- 100 double unders
- 30 toes-to-bar
- 100 double unders
Time: ~7:30
5-10 minute rest
For time
- 10 to 1 burpees
- half gasser
Time: ~9:30
Shins got a challenge tonight but feel ok. I'm hoping they pull up well tomorrow.
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Tuesday 10-1-12 at home
Ladies and gentlemen, it's my favorite time of the year again, re-test week! I've had 3 days rest and everything feels great so it's time to smash some records.
Prior to this my strength work has looked something like: 1-2 months of messing around, 2-3 months Wendler, 8 weeks of 5x5's (this is where I think the gains have been made).
Press 1RM
77.5kg
That's a 7.5kg PB. Nowhere near on the 80kg attempt. 5kg off bodyweight!
Deadlift 1RM
190kg
A 15kg PB. Had 7 lifts leading up to this, so with a little better technique I think I'm fairly close to 200kg.
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Awesome work lad!! Look out Games!
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Wednesday 11-1-12 at home
OHS 1RM
100kg
20kg PB. This is shaping up to be one of the best weeks of my life. I might have to have cake at the end of it.
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Thursday 12-1-12 at CF VIC
Backsquat 1RM
180kg.
20kg PB.
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Fuck dude! That is awesome. You are a beast!!!!!
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whoah dude, that's EPIC.
Way to lift heavy shit ... Like a BOSS! -
Friday 13-1-12 at CF VIC
'Coby'
12 Muscle Ups
400m Run (50m shuttle)
9 MU
200m run
6 MU
100m Run
3 MU.
Time = 8:25.
Just got that Swiss kid.
Finisher
2 rounds for Max reps of 1 minute each station
Press, 2x16kg KB's
Double Unders
Med Ball slam, 13.5kg dead ball
Toes to Bar
Pistols
Rest
Score: Didn't count.Saturday 14-1-12 at CF VIC
Squat Clean 1RM
130kg
10kg PB. Still more to come here I think.HSPU volume training
For 20min, HSPU on the minute.
Did 4 each minute for the first 10, then 3's.Finisher
4 rounds
- 250m row
- 20 pushups
- 1 min rest
Didn't time it but kept the rows under 1:40/ 500m. -
Monday 16-1-12 at CF VIC
Squat Snatch 1RM
90kg
10kg PB. Really happy with this considering I have barely snatched in the last 8 weeks.
Finisher
8x10 chest to bar pullups
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Tuesday 17-1-12 at CF VIC
Front Squat 1RM
160kg
40kg PB. Didn't see that coming.
'Filthy Fifty'
50 reps of each;
- box jumps, 60cm
- jumping pullups
- KB swings, 24kg
- walking lunges
- knees-to-elbows
- push press, 35kg
- back extensions, ghd
- wall balls, 9kg
- burpees
- double unders
Time: ~38 minutes
Took this really slow (spent at least 3 minutes chatting with Lustig between reps). Need to ease back in to these big metcons for injury/recovery purposes.
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Shit mate - there were definitely a few plates on that bar, but I didn't get time to add them up when I walked in... 160 is an awesome front squat, awesome!!!
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That is From Squat is fucking awesome! Jesus dude, you are a beast!!!!!
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Well done Josh, you are have been smashing PBs all week. Looks like all that hard work is paying off
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Thanks guys. My body really liked those 5x5's.
Thursday 19-1-12 at CF VIC
Press
5x5 at 60kg (1min 30sec rests)
Deadlift
5x5 at 140kg (1min 30sec rests)
Partner WOD with Rory
For time:
- 300m row
- 600 double unders
One partner rows 300m while other partner does max double unders. Then they swap.
This continues until they have completed 600 double unders.
Time: 10:06
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Friday 20-1-12 at CF VIC
3RM Clean
110kg
Had a little more in me but my hammies are fried.
Games WOD
10-9-8-7-6-5-4-3-2-1
- power clean, 70kg
- pullups
Time: 9:36
Pullups unbroken, technique was solid but couldn't string the cleans together fast enough. Need a bigger tank.
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Saturday 21-1-12 at CF VIC
Backsquat
5x5 at 135kg (90sec rests)
Pushups
15 sets of 10, 1 min rests
1/2 Gassers
10 runs, 1 minute rests
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Monday 23-1-12 at CF VIC
Split Jerk
Practice up to 40kg for 20-30 minutes.
'Nate'
20 minute AMRAP
- 2 muscle-ups
- 4 handstand pushups
- 8 KB swings, 32kg
Score: 12 + 13
1 rep off 13 rounds. Stayed very close to Jas right up until the final 5 minutes when I tore my left hand in 4 places and could barely hold the KB.
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Bad luck about the hand mate. A bloody good effort!
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Noice Nate Mate!
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Tuesday 24-1-12 at home
Deadlift
5x5 at 142.5kg (90sec rests)
WO
3 rounds
- 20 burpees
- 10 OHS, 45kg
- 90 seconds rest
Untimed but hard.
L-sits
6x10 seconds
Sweated like a pig when Gav walks in to the butchers today.
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Just knocked off a side of bacon as well mate. Nice work today.
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Wednesday 25-1-12 at CF VIC
Press
5x5 at 60kg (90sec rests)
Games WOD
10 rounds
- 15 deadlifts, 60kg
- 15 pushups
Time: 12:28
Felt consistent and didn't gas, but pushups died after 6 rounds.
Finisher
5x10 chest-to-bar pushups
