training log

[meshugga]

FRIDAY 4TH November
chin up(bw) / thrusster(45Kg)
set one 16, 16 - 7,7 - 5,5
set two 10,10 - 4,4 - 3,3

bench 80 - 4, 85 - 2.

[meshugga]

WEDNESDAY 9TH NOVEMBER

bit of a break between workouts, but sundays wasnt really a structured workout, more of a play session. but anyway.

Chin up (BW), thrusters(45kg)
16,16/ 8,8/ 5,5.
10 min recovery
8,8/ 5,5/ 5,5.

couldnt manage anythin else today, had a heavy day at work and was a bit flat, but still managed to improve by a couple here and there, so happy with the effort. still getting closer to the final goal, lookin forward to regularly bringing in some KB work outs.

[meshugga]

FRIDAY 11TH NOVEMBER

chin up(bw)/ thruster(45kg)
17,17/ 8,8/ 5,5.
10 min recovery

dips(bw) explosive lunges(25kg)
{mike mahler style, just with DB instead of KB}
15, 16/ 6,6/ 4,4.

[imported_Rick]

meshugga
What sort of times can you put up for Fran currently?
It is a great workout BTW.

[meshugga]

not sure at all rick, havent tried the complete session yet, have been contemplating it though, just to see wat i can get it done in. at the moment takes me bout 4 minutes for wat im currently at.
dunno how things gonna go this week, running on a bit of a sore knee, so might have to give any leg ex's a miss i think, which sux, but wat can u do. a time for a complete fran should be up here next week some time, if i get energetic enough.

[rapture]

i will be interested in your time meshugga.
it is one tough workout. anything under 5 minutes and u can consider that a very very good time.

[meshugga]

i doubt vey much at this stage that ill be under 5 minutes. under 10i think is a bit more realistic. but im hoping for bout 7 or 8. we'll just wait and see i guess. im not totally worried bout it all anyway, was just somethin to break the cycle a bit.

[jameselliott]

Damn, Just watched the video on todays WOD of Fran. 2:19 i think i saw on the clock! Its definetly under 3min! Thats amazing!

Andy today did it in the low 6s, and i did it for form in about 15. What an awesome workout! One of my favourites now!

[meshugga]

WEDNESDAY 16TH NOVEMBER

as stated in an earlier post have a sore knee this week, so steered away from leg exercises, damn did i find a whole new world of hurt. tdidnt expect doing 2 upper body exercises to be easy but 'ken oath they were hard.

chin up(bw)/ dips(bw)
18,18/ 4,4/ 1,1.
10min recovery

bent over rows(40kg)/ standing military press(40kg)
15,15/ 6,6/ 4,4.

surprisingly not sore today, which i spose is a good thing, but man they all hurt in abig way at the time, thought my arms were gonna fall off.

[meshugga]

FRIDAY 18TH NOVEMBER

first go at full fran today for time, god damn, that hurt in a big way, was sore when i got home, so not lookin forward to tomorrow, 2nd day after is always the worst. but anyway.

managed 9.25, was under the 10 minutes i was aiming for, so cant complain, might give it another week or so till i try again.

[rapture]

goos work mate. she's a tough girl but one u will learn to love.

[meshugga]

FRIDAY 25th NOVEMBER

friday bought another go at fran, this time instead of goin for as many reps as i could then rest i tried to break each set into 3 small sets. seemed to work i managed 8.00.

then had 10 min recovery and wen for dips and explosive lunges for time in sets of 16, 8 and6. managed 3.30, roughly.

[meshugga]

WEDNESDAY 31ST NOVEMBER

last nite had a go at the long cycle clean and jerk, with burpees in the 21s, 15s, and 9s pattern.
time was 6.30.

[Acd]

2x24kg?
Thats cranking nice work,how did you feel?These had me soaked in sweat and burpeess still don't feel right.
Thats 6kg more then you have on the Thruster work of Fran.
Try the front squat /swing complex and tell me what you think.
21 15 9 or 15 12 9
2x 24kg or 2x 16kg or 1x 24kg bottoms up 2 hands Front Squat (Rack)
Swings 32kg or 24kg

[meshugga]

FRIDAY 2ND DECEMBER

Fran - 7.30

DB bench 40kg/ exp lunge 30kg
20s, 14s, 8s - 5.40

yea the Long cycle CJs were with the 24s.
its only 3kg more than the fran thrusters for me, i use 45kg. too much stuffin around with smaller weights to get the 95lb.
the front squat/swing one sounds pretty hefty. but i might give it a go this weekend, see how we go.
also where do u guys get all the names for the complexes from???

[meshugga]

MONDAY 5TH DECEMBER

lovin this crissfit stuff, really geta ya goin. good way to make youself spew, i havent yet :( obviously havent pushed hard enough yet.
acd, i took ur advice and tried the front squat/swing complex - great.

KB FRONT SQUAT - 2X24/ SWING - 32

Time - right on 6min.
dripping in sweat now, but loved every minute of it. not sure that my legs loved it, but will see tomorrow.

also managed new pb with the 32 on mil press.
got 5 reps on the right, and only managed 2 on the left, nearly 3.

[Acd]

Nice Work, smoking time.Its a prime Legs/Ab WO.I find I get a "runner's high" from the sub 10 min WOs.Intensity is good!
Hears a new "Chipper" I thought up,but haven't tried yet.Definately for a fresh day.
5 rds for time
24kg KB 20reps Right Snatch, 20 reps Left Snatch
20 Dive Bombers Push Ups
32kg KB x 15 reps Swing

[rapture]

that one looks nasty Andrew
anything under 20 mins would be good i reckon

[Acd]

Yeah this will hurt,but I figured I need some 20 min pain inducing ones like Sage.
In theory I think it will be good training for the Snatch test.
I have started to write these down in my own log for a while now,but what do you think about a new Thread just entitiled Work Outs?
Through around ideas, variations etc.
Meshugga
Sorry to sully up your Training Log.

[meshugga]

acd, that one sounds good, i havent tried any longer ones yet, still gettin a feel for it all, but man im sore, body isnt liking it too much i dont think. but stiff shit. pain is good.
dont be worried bout sullying up my log, alls good. just one question wat are dive bombers push ups??
the work out thread would be a good idea actually

[poida]

you beat me too it...hmmm dive bombers...??

jump of chair, through air, into iso-ballistic shock chest press with feet off ground? haha... Make pavel cry like a nancy.

sounds hardcore!!

NO...Im gunna do this one tonight....
5 times thru you reckon?...in 10:00...hmmm...be right back

[Acd]

Here's Dive Bomber's explained by Scrapper
http://www.trainforstrength.com/ex-1.shtml

The alternative is Hindu's made popular by M Furey,which are similar,but lack a finishing bend move.

Here's Mahler explaining and reveiwing Furey's stuff,Hindus are at the end.
http://www.bodybuilding.com/fun/mahler19.htm
Yeah I know all the comments re: Furey,but its all free so who cares use it, don't use it.
I have seen people do Hindu's and Dive Bombers and both are good so its up to you,personally I think Dive Bombers are more taxing.
See what you think.

[meshugga]

acd, is there anywhere that has a vid of the dive bombers push up, i think i have it, but would like to see it in motion to make sure.

anyways well ive come to the end of the time i set for myself in just crossfit workouts, now time to move on again, gonna go and see wat sort of numbersi can put up for a few lifts, just goin for 1RMs today, will post results, see what happens.

[meshugga]

well like i said had a play with a couple of 1RMs, managed my first 100kg bench, not that im into that kinda thing, but was good to get past the 100 mark, and went for DL, and managed 150, not great, and proly could get a lot more with a bit of training for it, but still a new PR. hoping to get get somewhere near 180-200 by the tsc. have squatted 170 for bout 6 reps before so should be a realistic goal.

[Acd]

Nice work,so you mean the recent training is all you have been doing before the 1 RM attempts?
I would say those are good results.Whats your plans,continue in that style or add some lift focus days?
Re: Dive Bomber- I will vid us doing that WOD some time next week,will be away for the weekend.

[meshugga]

yea mate, all ive been doin is the crossfit stuff, just wat ive posted in here.
i was tryin to do a couple of heavy lifts afters WOs, but got over that and doubled up on crossfit WOs.
im rasonably happy with the DL, like i said i should be able to lift a lot more, but just need training.
im planning to add heavy lift days, as well now. the plan for the nex cycle is 2 heavy lift days and one CF day per week. CF day to alternate between KBs and normal weights. should be good to see how it all goes.

heres a couple of workouts i wanna try with KBs

22-16-10 for time obviously
24kg renegade rows(numbers are total)
16kg 2arm snatch.


set out at 100m intervals on a 400m track 24kb, 16kb, 24kb, 16kb
then start at 400m start mark, run 100 2arm swing the 24, run 100 left arm snatch 16, run 100 swing 24, run 100 right arm snatch 16. all 10s
in watever complex u wanna do, so say 3-5 rounds(more or less if u like) for time or could even go as many as possible in a set time. either way i reckon would be a killer. might try that one tomorrow if i feel energetic enough.
let me know wat u reckon if anyone tries them.

[meshugga]

MONDAY 12TH DECEMBER

Kirsty(check workout thread for complex)

did 3 rounds for time managed 12.15

heart rate was only 150 after bout 30sec rec, so wasnt happy with that, wanted to get it goin higher so decided to do a couple of 200m runs, managed 28sec and 26sec. forgot to check heart rate though. was a great WO, lookin forward to givin it to her again some time.
hope to see some posts from other ppl on how they like this one.

[meshugga]

TUESDAY 20TH DECEMBER

crossfits cindy ( as many rounds in 20 min, 5chins, 10 pushups, 15 squats)

managed 14 rounds. feelin like my arms are gonna fall off, but wat a goody

[rapture]

Meshugga awesome work on Cindy mate.
shes one of my favourites

[meshugga]

MONDAY 26TH DECEMBER

21-15-9
long cycle clean and jerks 2*24
2 arm swing 1*32
burpees


absolutely spanked not, even though its been bout an hour since i finished
time was 13.00 bloody hard, didnt help it was bout 35 degrees and prolly 70%humidity up here, but no excuse. good session.

[meshugga]

im absolutely buggered if i know wat happened, and im pretty dissapointed in my time, but oh well, as they say it never happened till u tell your mates so its gonna be here for a laugh, did fran last wednesday and it took me 19min.
but i think it might have somethin to do wit y ive been crook since :(

[meshugga]

WEDNESDAY 18TH JANUARY

Cross Fits Elizabeth, subbed regular dips for ring dips

21-15-9 round of 60kg cleans and dips

9.40

[meshugga]

after watchin andy's vid, i realised there isnt much differencer between the ring dips, and the dips i do. i was lookin on the cross fit site, and thwey reccomended a 3-1 ratio when using regular dips, but mine were on a dip station, so ill continue to use that. i just need to get rings for muscle ups.

[Acd]

I never understood that,or the 5 dips 5 chins per 1 MU.I do find the Rings more comfortable to do dips on as they adjust to your own Shoulder width.

[meshugga]

i need a set of rings, but at the moment have nowhere to hang them, so might be a while off yet. as for the dip station i use it seems to be a good fit so im not too worried.

[meshugga]

SUNDAY 29th JANUARY

21-15-9 complex of 2*24 front squat/ 32 swing

time - 6.22

10 tactical BW pullups, 11 kipping pullups.
8 seated cleans L&R 16kb, 5 L&R 24kb
1 clean & press rock(56kg)
1 clean & sots press rock(45kg)

good fun session in the end.

[meshugga]

as of today, going to be following crossfit WODs for the next 4 weeks, plan on following them a couple of days after print. started today with:
5 rounds for time of
15 hang squat cleans(round 1&2 50kg, 3-5 40kg) all broken into 5s
30 BW push ups. rounds 1&2 broken into 10s, 3-5 broken into 6s.

23.17
reasonably happy with time, really wasnt sure bout the cleans, but went ok. hopefully next time this comes up ill be able to do the reccomended weight.(60kg) feeling really good now though, which is a surprise. usually after a cf WO im ready to die for the rest of the day.

[meshugga]

back squats, 5-5-5-5-5-5
100-110-120-130-140

[rapture]

very nice squats meshugga.

what bw are you.

[meshugga]

fluctuate between 80 and 85. those are light rapture. my PR is 172.5 for 6 reps. round that time i was regularly squatting over 150. so bit dissapointing. but life goes on i guess.

[meshugga]

JT
21-15-9 rep rounds of
hand stand push ups
ring dips
push ups
time - 17.16

hand stand push ups were done close to vertical, without full ROM, bout 75% ROM, they werent pretty, but was first attempt at them, so happy to get them done

DL 1-1-1-1
120-125-130-135

[meshugga]

weighted chins
1-1-1-1-1-1-1-1-1-1.
1- 10kg
1-12.5
1- 15
1- 17.5
1-20
1- 22.5
1- 25
1- 27.5
1- 30
1- 32.5 (pr)

[meshugga]

play session tonite at azza's. been sick all week, and havent ben able to train, started feelin lazy, so had to get out.

had a play with some bottoms up presses
16 5L5R
24 2R nearly 1L

sots press with the previously mentioned 45kg rock. pretty good form too.
20 1count alternating cleans 2*24
2/3 sots press with 56kg rock, got the shits cos i nearly had it. spent the next 10 minutes psychin myself up to get the bastard. then went outside and got one rep sots press, was stoked to get that much weight overhead from that low down.

[jamie douse]

tidy work meshugga. thats impressive

wotsa sots press?

[meshugga]

sots press is a military press from the rock bottom of a squat, reduces the "rack" ur pushing from, basically pushing off the abs.
try it sometime, u wont be able to do wat u do standing up, good exercise.

40kg thrusters - 21(unbroken)
RUN 400M
40KG THRUSTERS - 18(BROKEN 9,9)
RUN 400M
40KG THRUSTERS - 15(UNBROKEN)
13MIN APPROX. forgot to start timer on first set, woulda been roughly 3 min though, clock finished on 10min.

[meshugga]

the last post was mine, and i forgot to add the last 400m run that was after the 15 thrusters.

[meshugga]

21/2

run 400m
40kg thruster -21reps
pullups - 30 reps
run 800m
pullups - 30 reps
thruster - 21 reps
run 400m
time 22.20

clean & jerk into OH squat 40kg - 1x4
HSPU 6, 5.
first sesh back from bein sick for week and a bit, took it a bit easy on the work, but got plenty in. good to be back:)

[meshugga]

23/2
easy mary

as many rounds in 20 minutes of 5 hand stand push ups, 10 pullups, 25 squats.

8 rounds.
first 5 rounds full ROM facing wall, HSPUs, then were done at a 45degree angle.
last 7 pullups of last set were done with a slight jump.


24/2
clean and jerk 1-1-1-1-1-1-1-1-1-1
first 4sets were squat cleans, after that power cleans were required, got a bit shaky.
50-1
60-1
70-1
72.5-1
75-1
77.5-1
80-1
82.5-1, 1, 1.

really need to get hold of some bumbers, getting the weight up was good, just lowering it. and the possibility of losing the weight. but was happy with it all. first real good hack at c&j.

[meshugga]

26/2
mini TSC day at comrade azza's place.
DL 120odd kgs pushed out 5
152 got a double

clean and press the 57 kg rock for 2 presses.

weighted chins with nearly 10kg 10reps

muscle ups - 5,3
didnt do snatch test.
had 3 goes at cleaning 2 40KBs, got them on the third go after seein azza get them up for the first time. then got one split jerk out, wat a feeling getting those 2 overhead.

28/2
DL 10singles
100, 110, 120, 130, 140, 145, 150, 152.5(fail) 130, 130.
weighted chins 10kg - 10, 6.

29/2
DL 90-3, 105- 3, 120- 3, 140- 2, 130 2, 2.
weighted chins 20 - 3, 3, 3 25 - 2.

30/2
as many rounds in 20 min of 30kg DL, hang squat clean, push press.
had a trainin buddy for this one so was quite good to do it with someone for a change, helped push us both along, im sure i wouldnt have got as many rounds if he wasnt there.
got 11 rounds.
had a few minutes break then tried HSPUs, got like 2 full ROM out then physically couldnt get up for the 3rd, so decided to do dips instead. on a dip station so similar to ring dips. got 10, &13 BW
chins 10, 6 BW.

[meshugga]

monday
fran, new pr 7.20

wednesday
DL
100- 8
120 - 5
130- 4
140 - 3
155 x
150x
pullup 10 - 11
15 - 6
20 - 3
25 -1

thursday
angie
100 pullups, 100 pushups, 100 situps, 100 squats
27.38
that one sucked

[Comrade Azza]

meshugga's training.


friday
DL 100 - 10
120 - 5
130 - 4
140 - 3
150 - 1

dips bw - 10, chins under hand grp - 10
dips - 9, chins wide Over hand - 6
dips - 8, chins commando grip - 5

sunday
mornin.
helen.
10.38 meshugga(rohan)
11.26 azza.

[meshugga]

after a week off following TSC got back into it sunday wit a big one

sun 26/3

alternated chins BW+8kg/ kb mil press one arm 24kg
5 sets of 5 on all
kb front squats 2x32
5 sets of 4
alternated 32kg snatch with ab wheel from knees
10, 10, snatch 5 ab wheel
10, 10, 5
8, 8, 4
7,7, 3
11,11, 0.

30/3
pull ups BW +15kg
5, 5, 5, 5, 5.
back squats 100 - 5, 120 - 5,5,5
squat cleans 60 - 5, 70- 4, 4, 4.
dips BW 15, 8, 7.

[Comrade Azza]

http://photos1.blogger.com/blogger/5504/2056/320/DSC_9393.jpg
You were going hard Mate!
Thought i'd pass on this great shot from the Qld TSC 5min Snatch test.

[meshugga]

after a pretty lazy 8 or 9 weeks since TSC, i think its bout time to start trainin proprly again, so hopefully tonites session was the start of it again.

warm up
2 arm swings 24kb - 15
snatch 16kb - 10, 10

MP 32kg L,R - 3,3/ 3,3/ 2,2
Single arm bent over rows 40kg 5,5/ 5,5
2 arm swings 32kg - 35/ 30
alternate sit ups on decline bench +10kg with pistols- 10, 5,5/ 6, 5,5

[meshugga]

7/6
as many rounds in 20 min of 30kgDLx10, hang squat clean*8, Push Press*6
12 rounds, nothin special, but a new pb, pretty happy with that considering the layoff ive had.

[meshugga]

thurs 15/6

5 sets of 2 DL - 145kg
1 set 3 mil press 32kg KB 3/3

[meshugga]

19/6
Squat Cleans - 60 - 5,5,5
Chins +10kg - 8,5,5
Dips +10 - 7,7,5

22/6
DL - 110 - 5, 120 - 5,5
Military Press - 32kg KB - 3L3R, 2L2R, 2L2R
Oblique twist 24kg KB - 50, 40
Snatch 32kg KB - 10L10R, 10L10R, 10L10R

30/6
Chin up +16kg - 5, 4, 2
DL - 120-6, 140 - 5, 147.5 - 3

2/7
Mil Press - 32kg KB - 2L2R, 1L1R
Snatch - 32kg KB - 10L10R, 10L10R
2 arm Swing 32kg KB - 30
chin up +16kg - 5,4,5

[meshugga]

8/7
Squats- 110- 5, 130- 5
Chins +10kg - 10, 8
KB Snatch 32kg - 10/10, 10/10

got my first 2 hands anyhow with 2 32kg KB's today, view footage at http://www.youtube.com/watch?v=bNotrCcRQ5g
tried with 40 and 32, but couldnt get off the ground once had both in hand. will do soon though.

[meshugga]

10/7
Lynne - 5 rounds of each
bench BW (80kg), chins BW
R1 - Bench - 4, Chins - 10/ R2 - 2, 8/ R3 3,7/ R4 - 2,7/ R5 - 2,7

Snatches 32kg KB - 50 total, 25 left 25 right.