Khanage: harder, better, faster, stronger.


    Rep:
    Saturday:

    Won a local in house competition - highlights being a 130kg C+J, and matching a PB 135kg clean.

    Sunday: off

    Monday:

    Snatch: 95x1
    Back squat: 160x3

    Every 90s run 200m: done x 10


    Posted from TSR Mobile

    Rep:
    (Original post by Khanage)
    Saturday:

    Won a local in house competition - highlights being a 130kg C+J, and matching a PB 135kg clean.

    Sunday: off

    Monday:

    Snatch: 95x1
    Back squat: 160x3

    Every 90s run 200m: done x 10


    Posted from TSR Mobile

    Was this a crossfit comp or oly comp? And what were the other events/how did you do on them?

    Rep:
    (Original post by Motorbiker)
    Was this a crossfit comp or oly comp? And what were the other events/how did you do on them?
    CrossFit Comp

    Event 1: Clean and Jerk ladder.
    Start at 60kg. Every minute weight increases by 5kg.
    = 130kg, 1st place.

    Event 2: Skills test.
    1minute per station for max reps, 30s rest inbetween.
    = 25 CTB pull ups, 5th place.
    = 32 wall balls, 2nd place.
    = 84 double unders, 4th place.
    = 27 DB snatch, 1st place.

    Event 3: Metcon.
    15-10-5
    Power cleans @ 60kg
    Burpees over a 24" box
    + 800m run to finish
    = 7:51, 2nd place.

    Event 4: Final.
    12-9-6
    Thrusters @ 50/60/70
    Pull ups/CTB pull ups/bar muscle ups
    = 4:23, 1st place.

    Overall I won, but 2nd place was close behind!


    Posted from TSR Mobile

    Rep:
    Last workout today before 5 days off at Glastonbury;

    Deadlift: 180x5, 200x3
    Overhead squat: 100x1
    Strict press: 60 5x5
    Chin ups: BW x 8,8,8,8


    Posted from TSR Mobile

    Rep:
    Back from Glasto!

    TUES:
    Snatch: 80x2
    Back squat: 162.5x3 PB
    Push press: 80 x 5,5,5,5
    Chest to bar pull ups: 12/10/7

    30 burpee box jumps 24"
    30 KB clean and jerk (2xKB, 24)
    30 burpee box jumps = 13:02

    WEDS:
    Power clean: 115x2, 105x2,2
    Bench press: 100x3,3,3,3
    Strict TTBx5,5,5,5
    HSPU EMOM: 8/8/6/5/5/5/5/5

    THURSDAY:
    3 position snatch: 70
    Front squat: 150


    Posted from TSR Mobile

    Rep:
    Have been training... But blogging isn't going great!

    Things to care about this week: 165x3 back squat PB

    http://instagram.com/p/qMWlrSzhzd/


    Posted from TSR Mobile

    Rep:
    Looks good. I like the 50 billion small bumper plates filling the bar.

    Rep:
    Sunday:

    Snatch: 90x1
    Clean and jerk: 125x1

    3 rounds for time:
    400m run
    5 bar muscle ups
    10 DB thrusters (2x25)
    = 11:30


    Posted from TSR Mobile

    Rep:
    what does deadlift mean?

    Rep:
    (Original post by hexagonalRod)
    what does deadlift mean?
    google

    Rep:
    Monday:

    BBG

    1) Clean & Jerk: 2rm – 1X1@ 95%, 1X1 @ 90%
    = 120x2, 115x1, 107.5x1

    Strength

    1a) 4X3 Behind the neck Push Press (Clean grip) – heaviest possible, rest 90 sec.
    = 80/85/90/95x1

    1b) 3X5 Strict Pull-ups + ME C2B Pull-ups – rest 90 sec.
    = 5+5, 5+5, 5+5

    *Sequence ends on 4th set of PP.

    Conditioning

    3 rounds of:

    2:00 ME Handstand Walk
    2:00 Max Distance OH Walking Lunges 60kg
    2:00 ME Burpees
    1:00 Rest
    = 101, 78, 82



    Posted from TSR Mobile

    Rep:
    (Original post by Khanage)
    Monday:

    BBG

    1) Clean & Jerk: 2rm – 1X1@ 95%, 1X1 @ 90%
    = 120x2, 115x1, 107.5x1

    Strength

    1a) 4X3 Behind the neck Push Press (Clean grip) – heaviest possible, rest 90 sec.
    = 80/85/90/95x1

    1b) 3X5 Strict Pull-ups + ME C2B Pull-ups – rest 90 sec.
    = 5+5, 5+5, 5+5

    *Sequence ends on 4th set of PP.

    Conditioning

    3 rounds of:

    2:00 ME Handstand Walk
    2:00 Max Distance OH Walking Lunges 60kg
    2:00 ME Burpees
    1:00 Rest
    = 101, 78, 82



    Posted from TSR Mobile
    Strong stuff!
    If I remember rightly, you're Cardiff-based aren't you?


    Posted from TSR Mobile

    Rep:
    (Original post by RobJ93)
    Strong stuff!
    If I remember rightly, you're Cardiff-based aren't you?


    Posted from TSR Mobile
    Was, am now birmingham.

    ------------------------------------------

    The weekend just gone, I competed in a team crossfit competition, prepare for a long post...

    We finished 15/100 teams

    Event one; Hang ‘em High
    With a 10min total time cap, athletes in the order shown complete one round each of;

    • START: Athlete 1, end of lane
    • Sprint to rig
    • 20 Toes to Bar
    • 10 Alternating DB G2OH (M 70lb/F 50lb)
    • Sprint to tag next Athlete
    • END: When fourth athlete crosses finish line

    ATHLETE ORDER
    Male 1, Male 2, Female 1, Female 2

    SCORE
    The time of the fourth athlete to return to the start is recorded.
    If the fourth athlete has not finished within the 10-minute cap, the number of reps completed by all four athletes to that point is recorded.
    Results:
    1st Sarum Crossfit
    2nd Pamment Power
    3rd Kratos Dragons

    Event two: Once Upon A Texas Train
    10 Stations, ranging from 40kg to 130kg in 10kg increments will be set up.

    At each station teams will have 50 seconds for male athletes to perform one clean and female athletes to perform one deadlift at the station weight. All bars will be 20kg bars pre-loaded with the appropriate plates.

    Scores will be the total weight moved before the team is eliminated. The maximum achievable weight is 3,400kg (850kg each)



    Results:
    1st The Good, The Old and The Ugly (Crossfit Cheltenham) 3400kg
    1st Kratos Dragons 3400kg
    3rd Axe & Daggers (crossfit Coventry) 3270kg
    3rd Crossfit Huntsman (Crossfit Hereford) 3270kg

    Event three: The Magnificent 70
    The team divides into two male-female pairs. With a 20min total time cap, each pair in turn completes one round of:

    • START: Male 1/Female 1, end of lane
    • Sprint to rig
    • 70 Pull Ups
    • 70 Down-Ups
    • 70 Box Jumps (M 24”/F 20”) – one box is supplied, athletes must turn this themselves.
    • 70 Kettlebell Swings (M 32kg/F 24kg)
    • Tag next pair
    • END: When the second pair crosses finish line

    ATHLETE ORDER
    Male 1 & Female 1, Male 2 & Female 2
    Results:
    1st Kratos Dragons
    2nd Pamment Power
    3rd Team GB 2

    Event Four: Bad Mans River
    Teams divide into a male pair and a female pair. Two stations will be set up, one with a rower, one with two barbells of the prescribed weights (one male, and one female).

    0 – 3 MINUTES
    Male athletes at station 1 will row as many calories as possible.
    Female athletes at station 2 will perform as many front squats as possible at 40kg.

    Athletes at a station can swap as many times as required.
    The barbell must be returned to the ground before swapping at station 2.

    3 MINUTES
    The two pairs switch stations.

    3 – 6 MINUTES
    Female athletes at station 1 will row as many calories as possible
    Male athletes at station 2 will perform as many front squats as possible at 60kg.
    Results:
    1st Pamment Power
    2nd Sarum Crossfit
    3rd Kratos Dragons

    Event Five: Drag across the Plains
    With a 12min total time cap, athletes in the order shown complete one round each of:

    • START: Athlete 1, end of lane
    • Sled Drag (F 20kg, M 40kg) to far end of team lane, past the lane marker hay bales
    • Run one lap of the perimeter (turning left/anticlockwise)
    • Sled Drag back to the start
    • Tag next Athlete
    • END: When fourth athlete crosses finish line

    ATHLETE ORDER
    Female 1, Female 2, Male 3, Male 4

    Results:

    1st Mathlete’s (Crossfit Hereford)
    2nd Pamment Power
    3rd Willpower Fitness

    (Kratos Dragons Placed 13th)

    Event Six: The Final Showdown
    With an 18-min total time cap, as a group of four, athletes complete the following:

    Stage 1: Each athlete completes a 500m row accumulating 2,000m total. The rower will not be reset between athletes – when the rower passes 500m then athlete 1 can get off and athlete 2 get on. When the display passes 1,000m athlete 2 can get off, and at 1,500m rower 3 can get off. When 2,000m have been rowed, the athletes move to stage 2.
    Stage 2: 100 shoulder-to-overhead (M 50kg/F 35kg)
    Stage 3: 75 Deadlifts (M 80kg/F 55kg)
    Stage 4: 50 Bar-Facing Burpees
    Stage 5: 20 Muscle-ups

    ATHLETE ORDER
    Teams can choose the order that they row, but this is the order they must stick to for the remainder of the WOD.

    When it is an athlete’s turn at a station, they must perform a minimum of one valid rep attempt (though it may be a fail) before next athlete can have their turn.

    There is no maximum number of reps any one athlete can complete at a station, but as soon as they no-rep, the next athlete in the sequence must attempt a valid rep.

    SCORE
    The time of completion of the final muscle-up is recorded.

    Results:
    1st Crossfit Cheltenham
    2nd Pamment Power
    3rd Kratos Dragons

    ------------------------------------------

    We finished 15/100 teams




    Posted from TSR Mobile

    Rep:
    Could you recommend anywhere around Cardiff to get some decent Oly coaching?


    Posted from TSR Mobile

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