James-Trainng log

Warm up 400m jog, pull-ups, burpees

5 rounds of:
20 pull-ups
30 pushups
40 situps
50 squats

3 min rest in between rounds.

2:58
4:15
3:38
3:57
3:25

total time: 18:12 + 12 min rest periods = 30:12min

[jameselliott]

21-15-9

50kg power cleans
bar dips.

all broken into 3 sets (7,7,7-5,5,5-3,3,3)

9min

Easy, light day. feeling good afterwards. will try full weight next time with ring dips.

[rapture]

thats nice work on barbara,
very good round times

[jameselliott]

Brag time...

Deadlift WOD

3x60kg
2x80kg
2x100kg
2x120kg
1x130kg
1x140kg
1x150kg (PR!! 10kg on last PR)
1x155kg (aiming for 170 by june. Might get it sooner)
fail 160
fail 160
1x80 (re rack to remove last plates)

Front squats 2x10 20kg
overhead squats 2x5 20kg

#2 CoC

L/R
1/1
1/1 (third time total times full close on left hand-partial PR-very happy)
1mm off/1 overcrush 5 sec
1mm off/overcrush 5sec
4mm off/overcrush 5 sec (bad set on left)
1mm off/overcrush AND TNS set! Definite PR. :lol:

3x5reps hanging leg raises

light stretching and joint mob.

Also managed to crank out 2 one arm pull-ups on my right and one full on my left.

Gonna keep up these rest days with the float tank, definetly reduce the lactic in the body.

[rapture]

congrats on the pbs man, thats a very nice deadlift,

hand the one handed pullup's holy cow,
i struggled to do them with 2 hands

[imported_Rick]

Big numbers James!! With a better ramp up on your DL, you probably had 160 in you.
Your chins are impressive to say the least.
How the elbows?

[jameselliott]

Rick,

Yeah im feeling good on the deads now. much more confident. My elbows handle alright actually. I havent formally trained one arm chins in ages. only do them occasionaly when feeling strong or showing off! :wink:

I am amazed at my deadlift progression as i train it about once a fortnight. Any advice on how to ramp up?

I am really keen on the grippers again-thats now my specialty.

[jameselliott]

Squats

warm up:
40kgx5
50kgx5
60kgx5

70kgx5
70kgx5
80kg x2 (PR)
90kg x1 but really bad form.

CoC#2
4 sets x2 (full closes on right, first 1 sets on left with one close, the rest 1mm apart)

1 set right hand 5 reps full closes (2nd time today)

reverse curl
30kg 2 x 5
32.5kg x 3

towel pull-ups
17.5kg x5 (easy)
20kg 3 x 5 still easy but pushing end of session

finished with rack position stretch as seen on crossfit WOD 060124

[jameselliott]

Deadlift 5x5
100kg 3 min rest b/w sets

Finished with
2x3 50kg BB MP
2x5 50kg BB front squat

2x10 pull-ups

40kg sandbag walk. Approx 1km including 60 stairs.

8 mins. Dropped bag 5 times.

Couldnt get the 60kg bag up high enough to hug it. Will walk the 400m oval x4 with 40kg then gradually ad weight.

Great workout!

[imported_Rick]

I am amazed at my deadlift progression as i train it about once a fortnight. Any advice on how to ramp up?

2x80kg
1x120kg
1x140kg
1x160kg

Play round with it everyone's different.

[jameselliott]

Cheers Rick, Will give it a go next week. Aiming for ateast one dead and squat session per week.

On other fronts: Just MP'd 32kg KB left hand for the first time!took afew secs to get it up but it got there in the end!

[rapture]

your a unit james

[meshugga]

nice work on the 32 james, its a great feeling the first time u get that peice of iron up like that, congrats.

[jameselliott]

Thanx for the support guys!

Todays session didnt leave me with such a good feeling:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
40 Burpees (was meant to be 50 but pukie was rearing his ugly head)
50 Double unders

32min +

ACD forgot to mention that the power was out and the temp in the gym was about 35c.

Evening:
Helen without swings (just been to chiro-no weights tonight)
3 rounds 400m run, 12 pull-ups. about 7 mins

1 min continous pull-ups = 36
1 min continous pushups = 45

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

14 mins +2 pull-ups

=107 pull-ups in 14 mins.

Tomorrow is REST DAY 8)

[jamie douse]

james

can you please tell me

what is helen, linda and barbara?

what are jumping pull ups?

What are double unders?

thanks

Todays "rest day" didnt happen due to temptation of WOD.

Five rounds for time of:
135 pound Hang squat clean, 15 reps
30 Push-ups

Subbed Cleans for 50kg Front squats

Broken sets approx 25 mins.

-James

that was my post above too.

[jamie douse]

i like the sound of these drills, i think i have found some new long term goals. These are really impressive, as per raptures post "you're a unit"!!

Let me get this straight! "Linda" is 10 reps, 9 reps, etc for each exercise down to 1 rep? f$*k! what rest between sets?

Is "Helen" performed with no rest between sets?

I've started using a sandbag for certain drills. Tomorrow i'm heading down to the local beach with a 25kg sandbag. I have been carrying the sandbag across my shoulders and i note that you were hugging it to your chest. Any reason, other than it's harder, you prefer to carry that way?

I also do a lot of burpees. I've started using sandbag during burpee. Start with sandbag in front of hands then after jumping up pick up sandbag and perform clean/press. Just thought i'd mention it in case you hadn't heard of it, it works for me in fact it makes me piss.

[jameselliott]

Jamie,

All those workouts are "rest-as-needed" so you can break down the sets into 3s if you like ie the 9 reps in linda do as 3-3-3 etc. rest afew breaths in between then go again. Same with Helen. Helen is easy without rest as you start the run immediately after the chins. just start running, but slowly, thats your cool off time. infact the chins are the easy bit.

As for the Sandbag, I bear hug it just cos its harder. I chuckit on my shoulers when doing stairs though as i tend to lean forward too much when hugging it. Also when fatigued, getting it on the shoulders after dropping it is hard, especially when its over 50kg.

I love the burpees + sandbag! will give that a go. I hate burpees so maybe this will distract me!

[jameselliott]

Supposed to rest but too restless. rest tomorrow...maybe

WOD
back squat 5x5 - 65kg 3 sets to thighs parallell to floor, 2 sets ass-to-grass.

KTA day one session (although did too much volume. will cut down tomorrows instead)

pull-ups +10kg 8,4,4,4

Good session today.

warm-up mini cindy 5 rounds for form then 5 mins 9 rounds

cicuit:

run w weight vest 100m
21 swings 24kg
12 pushups
farmers walk 100m 2 x 16kg
21 swing 20kg
12 pushups
sprint 100m
21 swing 10kg
12 pushups

light fran w bar only

1 min snatch test 14/14 24kg

Also pressed 32kg KB 1/1 good form. :)

-J

[jameselliott]

PU

5xbw
1x24
1x29
1x32
1x37
1x42(chin just to bar)
1x32
1x32
1x32
1x24
1x24

[Steve Willis]

James,

What rest were you using?

Short rest. prob a min or so. Enough to record weight, adjust belt and go again.

Should increase to 3-5min then increase the weight.

[jameselliott]

modified WOD.

21-15-9

100kg deadlift
50kg pushpress.

about 20 mins.

60 pull-ups all kipping, broken sets.

Snatch practice.

10/10,5/5,5/5 (40)

5/5/5/5/5/5 (30)

5/5 (10)

10/10 (20)

100 total. had to stop due to callouses about to tear.

[Steve Willis]

James,

What time did it take you?

for that one i didnt time it. Purely practice. I have lost my goove with snatches and am re-learning good technique. prob about 10-15 mins spent on it though.

got some nice fat blisters right now though!

-james

[Steve Willis]

My workout on tuesday was of a similar nature, to see how i performed in the deadlift, 10kg chins and 5min snatch with the 24kg.

Deadlift
1.60/10
2.100/10
3.140/5
4.180/2
5.200/1
6.180/2

Rest 2/3 Mins for heavier sets

Chins
10kg/10
B/W 12
" " 10
" " 6
" " 8
" " 10 Spotted


Rest 15 sec

Snatch
80 reps 10/10 to 80

5 mins did put on the ground.


First attempt at the 3 together for a long time


Still rather sore from the deadlift......

Nice work steve! Those are some good DL #s!

I think ill go and do Helen now. THe only session i can think that wont totaly destroy my hands...or whats left of them.

Heres an evil thought. "heavy Helen" same # etc but with a 10kg vest.

will inform soon...

[jameselliott]

Full Helen.

about 12 min according to analog watch...although it felt as if i could time it by the height of the sun! WOW, im still dripping.

Afterwards i had to walk the KB and my gear up long hill (andy and vlad will know the one) as there was no parking anywhere else. Walked with KB overhead switching halfway.

Aiming to get helen below 9min in the coming months, atleast before june.

Morning sprint up stairs in Coogee.

walked down, then 1 and a half times up (up halfway, back down, up all the way)

great leg burner. New resolution to run them EVERY TIME i stay at my girlfriends house afew doors down from the stairs.

-j

[jameselliott]

Sandbag walk up and down stairs x 3.
back squat with bag on shoulders 5 reps at top of stairs.

back squat

65kg 5x5 ass to grass

[vladimir]

Morning sprint up stairs in Coogee.

walked down, then 1 and a half times up (up halfway, back down, up all the way)

great leg burner. New resolution to run them EVERY TIME i stay at my girlfriends house afew doors down from the stairs.

-j

James, we should think about this as a training run for Balmoral Burn. :wink:

Also humbled by todays cindy.

quit at 18 mins with 19 rounds.

tore off two more dried blisters. no blood thankfully.

Afterwards

BB MP 40kg
5reps x3

-j

[Acd]

Tape them up for Tomorrow Bro,if its raining by 2pm I will txt and swap to C&P or UTS otherwise as Planned.

No worries. Ill bring my gear to work just in case.

Hands are good now. been scalpled, sanded, buffed and polished...just waiting for my french tipped nails to dry.

-j

thursday as per WOD

3 rounds
30 2h snatches 12kg KB
30 pull-ups
800m run

Painful. Had to walk part of the "run" but last 200 of the final round was an all out sprint. felt great afterwards!

-j

[jameselliott]

Took my girlfriend out on a morning of kayaking on sydney harbour.

Rented a double and ended up doing much of the work...girlfriend did do a good job of stearing however! 3 hrs and a modest 5km or so (spit bridge to bantry bay return)

Shoulders were smashed!

commented to girlfriend that i shoulda brought a 40kg barbell instead and done intermittent bench press every 250m...Do WOD and barbell probably woulda paddled harder :lol: lol

[jameselliott]

girlfriend just read post and am now sleeping on couch. Kettlebells coming too. 8)

[jameselliott]

this workout proved to more of a pain beyond the actual workout.

Ten rounds for time of:
Row 250 meters
Bench-press 40kg, 25 reps

Due to only 1 C2 in the gym and the fact that after my first set some guy got on it and sat there with no set time/distance etc, i had to Sub row for 35 squats (no ceiling height to allow for double unders either)

about 32mins.

I think this would have been harder had i been on the rower, but i think my time would have been similar. the squats tended to take longer than my initial row.

AFTER:

DL
100kg x3
130kg x 1,1,1

[jameselliott]

as per A's "slightly modified"

i did:

400m Run
21 reps 40kg Thruster
30 Pull Ups
400m Run
30 Kippers
21 Rep 20kg Thruster
400m Run

18.24

yesterdays session totally smashed my chest and today finished off the rest of my body.

Great workout!

[jameselliott]

Angie:

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

18:50

PU kipping getting much more efficient/powerful. really feeling a drive through hips/abs/legs. A good kipping chin reminds me of powerful dyno moves in climbing.

[jamie douse]

is it considered "cheating" to complete 10 reps of each exercise before moving on to next exercise?
I'll have to try this wo tomorrow

jamie

[Dean Hubbard]

Jamie,
for me the first set was 40 of each, then 30, 30
I tried to go 100 of each before moving on to the next, got to 40 kipping PU , I just had to have a rest so I moved on to squats as a recovery, same with push ups, 40 then 40 sit ups as a recovey,

[rapture]

for that crossfit workout you are suppose to complete 100 pullup's then move onto the pushup's etc.

i have no problem with doing it anyway you can, because you are still doing the same amount of work.

I must say it is harder doing it by 100s. you get more fatigued in that movement so it gets slower and more intense.

There is another one youll see earlier in my log that goes:

5 rounds with 3 min break between rounds.
20 pull-ups
30 pushups
40 squats
50 sit-ups

My total time "working" was the same as that for angie but total reps completed was far more due to the rest periods and alternating of exercises.

thats my opinion anyway.

[jameselliott]

WOD C&J 10 x singles

40kg
50kg
60kg
70kg PR
75kg Fail
70kg
60kg
60kg
60kg
60kg
60kg

Heavy reverse curl
40kg 4 x 3 reps
45kg 2 x singles (PR on weight)

[Steve Willis]

WOD for yesterday



Cleans 45kg (full squat) half body weight
Dead lifts 135kg body weight and a half
Benchpress 90kg body weight

Reps 10-9-8-7-6-5

45 reps total for each exercise, shattered

Time 31 minutes

[jameselliott]

Nice work steve! Thats a killer eh! have you tried it going all the way down to 1 rep? i was struggling after that one.

[Steve Willis]

My intensions were to go to 1 but i ran out of time as i had to shower and eat in 15 minutes before training a client, i had to have a contrast shower to get the nervous system going again, i was not in a good state but the hot,cold shower sourted me out.

[jameselliott]

"Easy Mary"

5 Handstand Push-ups (subbed for 15kg dumbell press)
10 Pull-ups
25 Squats

9 rounds. in 20 mins.

deadlift 120kg 1,1,1

handstand practice.

[jameselliott]

WOD 10x2 back squats

60kg ass-to-grass
70kg ass-to-grass
80kg ass-to-grass
85kg ass-to-grass.
85kg parallel
80kg parallel
80kg parallel
70kg parallel
70kg parallel
60kg parallel

All power out in nth sydney, made gym black-out for majority of session. lit only by emergeny lights. It was amazing how many people cam in asking "are the treadmills working?"...its a beautiful day outside and they opt for the stinky, dark gym to walk in! WTF?!

[jameselliott]

WOD

i liked this one. Good build up better ending!

For time, complete all nine rounds of:
Pull-up/Push-up/Squat
25/15/5
20/15/10
15/15/15
10/15/20
5/15/25
10/15/20
15/15/15
20/1510
25/15/5

15:00 (give or take afew secs)

[jameselliott]

0830
the coogee stairs.

3 rounds.
1st-run up
2nd-run with 10kg vest
3rd-walk

legs were totally smashed after that! the vest makes a difference thats for sure! would be interesting to do it for time.

1200
grip work.
Levering sledge hammer 5x5/5
pinch block 16kg 20 sec x3/3
rafter pull-up x2reps from elbows just below 90 degrees to top

1500
Crossfit WOD
Complete as many rounds in 20 minutes as you can of:
65 pound Deadlift, 10 reps
65 pound Hang clean, 8 reps
65 pound Push-press, 6 reps

Pathetic effort 10 sets.

finished with massageing body with foam roller. this thing ROCKS! see t-nation article http://www.t-nation.com/findArticle.do? ... 1-training (http://www.t-nation.com/findArticle.do?article=04-021-training)

[jamie douse]

how many steps at the coogee stairs?

[jameselliott]

jamie,

not sure but you cant see the top from the bottom! prop 200-250 all uneven. some tall and steep, some long and shallow.

I find walking on my toes stepping on every step a great workout on its own. my calves were screaming! looks like snowboard season 06 will be a breeze on my body!

[jameselliott]

snatch practice

20/20
10/10
10/10
10/10

stopped just before the blisters on my palms were about to break.

[jameselliott]

OHS WOD singles

40kg
40kg
50kg
55kg
50kg
50kg
50kg
50kg
50kg
50kg

abit shaky and not very confident. especially having to stand 1m away from a mirrored wall. Was afraid of ditching the bar and getting 7 years bad luck...

Grip work:
Reverse curls 30kg 3x12reps

Partial DL from knee height all singles with alternate grip
140kg
150kg
160kg
170kg
180kg
190kg
200kg
210kg Fail

would have been a better grip session if hands were double overhand, but wanted to see how much i could get off the pins!
Was totaly stoked on having 200kg in my hands bending the bar! Looking forward to lifting that off the floor!

[vladimir]

Awesome work on deadlifts mate ! Now that you have felt the weight, it won't be too long before you do it off the floor !

[rapture]

200kgs


holy smoke man thats awesome.

[jamie douse]

well done james! vey tidy work.

have you had any specific coaching on the OHS or any of the oly lifts? i'm keen to have a crack, however, i have no experience and there seems to be no one else in Bunbury with an interest or the experience.

Jamie,

my OHS is nothing special. all i can say is practice practice practice! Don and ACD have assisted in my technique being better lifters than I.

I would recommend finding a oly lifting coach and learning the snatch, clean and jerk etc.

do deadlifting for lower back strength as the OHS needs alot of lower back strength/flexibility. Also practcie OHS with a broomstick for shoulder flexibility.

I am by no means a pro at these lifts but i hope this helps

[jameselliott]

WOD

120 pull-ups
120 ring dips

20:05

poor dip form, good workout.

after: 400 run
1st: 40kg sandbag on shoulders
2nd: jog with 80m sprint at end
3rd: jo with 100 long stride at end

I love this shit! :twisted:

[jameselliott]

Fran:

21-15-9
40kg thruster,
pull-ups

A-4:35
J-6:52
V-11:36

PRs for everyone! Was an awesome session. One guy asked me "are you OK mate?" when i was rolling around on the floor groaning. response by all as "no worries, thats normal"

After:
DL

100kg
1,2,3,1,2

140kg
1

[rapture]

man thats some awesome times there boys,
congrats to you all

[jameselliott]

Another great PB day...

DL

3x100 Double OH grip
2x120 Double OH grip
2x120
2x120
1x130
1x140
1x160 PB
1x160 (better form)
1x140

Goal for 170kg in june looking like an easy reality. might have to bump that upto 180kg by june...

Pull-ups ladders +10kg

1,2,3,4,5
1,2,3,4
1,2,3
1,2,3
1,2,2
2,2,2
2,2

Total 50.

[jameselliott]

went indoor climbing for a laugh this evening.

bouldering still pretty well and can definetly feel some awesome crossover from this training to practical movements like climbing. grip felt great as did body tension (abs and core).

did some campussing and rafter hangs. getting stronger on deadhanging flat rafters now. would love to be able to do more than one rafter pull-up.

Confirmed today that I will be working another ski season at Mt Hotham as of june 1. THe good news is that i have complimentary access to the new gym near the chalet i will be living in...Im gonna crossfit their ass! I dare say sandbag walks around the village will be a common sight this winter!

NO real training today.

[jameselliott]

possibly the WORST session this year. To start, only had 30 mins spare to get it done. thats ok cos its a 20min session...right?

Warm-up, Good, 3 x 10reps of Pull-ups, push-up squat

Warm up round of pushpress 30kg x12, pull-up x 10. Good, feeling like ill have a good crack at it.

I go and get a drink and my bar is hijacked!
I guess the towel draped over it, a rep/sets log paper and pen, water bottle and phone (timer/clock) werent obvious enough.

I wait until bent over row dude is done. Take II: Time noted and fist set started. After first set of chins, the guy on bench press behind me yells "SPOT!" being the only one around i grap the 85kg thats crushing his chest and help it back to the bar.

Take III: start all over. before even cleaning bar i am asked "can i work-in between your sets". I give up here.

instead i do 5 sets, not timed.
40kg pushpress x 10
pull-up x10

then strict press:
3x3 50kg

30 mins is gone. i go home not so happy.

[Acd]

:lol: We really need a Crossfit Gym.
That or "Can't Talk, I'm Training" Shirts with A frame signs saying "Equipment in Use, Circuit in Progress"

But for some Reason I really want a shirt saying
"I don't Care What you Bench"

[rapture]

lol, james, too funny
the bench upright row combo is an awesome exercise

andrew that shirt sounds good and not hard to do.
crossfit sydney on the front and i don't care what you bench on the back,
sounds good to me

i have a crossfit gym in cowra its awesome the owner is such i nice block and actually lives at my house.

[vladimir]

James, this is what happens when you are not training with us. :lol:

[JE]

Max reps
60kg Bench press (wide grip)
pull-ups (strict thumbless on 2" bar)

1-8/12
2-9/12
3-9/10
4-6/9
5-6/8

looking at those numbers makes me wanna get better at bench press!

PS: this is my new username

[vladimir]

PS: this is my new username

You can only change your username when you are famous like Andrew and have your own fan club (even if they're pre-schoolers!) :D

[JE]

I have a fan club at my local servicemans club. They let me go first at the drinking fountain.

[JE]

Very happy with my TSC results.

Deadlift PR of 170kg (on track for 200kg, tripple bodyweight, by the years end)

17 pull-ups with 10kg. New PR too.

Its amazing what a couple of days off will do for you.

[kbells]

Great numbers mate!
x3 BW DL will be mighty impressive!

Rick.

[JE]

active rest day.

Afternoon walk around the park. Finished with 100m 68kg carry (piggyback style). walk 200m up hill (no weight). Fireman carry 68kg up STEEP grassy hill 30m (45 degree + incline).

Tried to carry 68kg further but her belly-button ring was hurting her ;)

[vladimir]

Tried to carry 68kg further but her belly-button ring was hurting her ;)

You gotta work on your technique mate ... :wink:

[JE]

OK, deep breath and time to come clean...

I went to fitness first tonight.




OK OKAY!!! i get it! I know your dissapointed but i was curious...but im back now!

Ill explain.

A friend of mine has been hassling me to come to a "Basic training" class for months. Tonight she managed to get me a free pass. So why not eh?

The class was an hr long broken up into 6 min sets. you alternate doing between exercises with a partner completeing as many reps within that minute as possible ALA "fight gone bad", but not as hardcore.

the first sets are things like box jumps, shoulder press, bicep curls, tricep dips, lunges, backsquats, and running on the spot.

The last quarter is some lame ab work done till failure and some running.

If it wasnt for the abs till fail, tricep dips and biceps it would actually be a worthwhile class, all but a little too long.

I did get puffed but at the end was fine. My calfs are tight now though.

In general i hate the vibe at FF. too much SHOW, not enough GO...at MOsman anyway.

Hey WILL S, Did i see you downstairs doing deads, squats and eating nuts out of a tourists hand?

[rapture]

lol James

i wonder if they will give me a job?

[vladimir]

Mate, i'm going back to FF tomorrow morning after about 5 weeks absence. I doubt it is any different to Mosman, you can pick show ponnies from strenght trainers straigt away !

[JE]

Woke up this morning abit ill. had that churning feeling in my stomach and a sore throat. Pukie almost visited straight after breakfast. Intention at the suffering was to "go easy" and just do some strength stuff. It didnt happen...

The suffering;

WU
2 rounds
2pull-ups
5 pushups
5 squats
40m sprint

(close to another pukie visit)

Angie 26:33
Did with strict pull-ups so as not to shake my stomach around too much.

Afterwards felt good. :P

[JE]

Been feeling like i am coming down with a cold lately. Actually felt quite weak today.

Did a soft session:

3 rounds
40m sprint
10 pushups
10 24kg snatches
5 pull-ups

then did some KB drills with a mate. He did a modified version of the above with swings instead of snatches and different numbers.

looking forward to tomorrows heavy session. they seem to be OK with a cold.

[JE]

OHS
1x30
1x40
1x50
1x60F
1x50

FS
1x50
1x60
1x70
1x75
1x80 PB

BS
1x80
1x85
1x90
1x95
1x97.5 PB, last one 90kg

3x5 reps HLR

[rapture]

nice work james

[JE]

Today i woke up unable to breath through my nose. Chose to stay away from this mornings suffering.

At home:

5x5 MP 24kg
Sledgehammer lever work.

Drinking lots of green tea (yerba mate and Rooibos) and having lots of rest. Dont wanna get a full-blown flu/cold.

Afternoon:
1hr Walk around Neutral bay (hilly)

[JE]

Still with a cold i am sticking with strength work at a minimum. NOthing that makes me suck wind and inadvertantly loose phlem.

Grip work:

RT:
32kg x 5 (5 sec holds)
48kg x 5 (2 sec holds)

Wrist Roller
4 sets till failure 10kg (2 sets each way)

Levering std dumbell handle from vertical to horizontal inside
3kg 5x5/5
4kg 5x3/3
5kg 1/1, 2/2

Loving this levering stuff. Looking forward to being able to chuck a 10kg plate on the end! :twisted:

[JE]

Fran (after the cold)

8:49
T: 11,5,3,3-5,5,5-6,3
CU:10,5,6-5/6/4-9

Not my best but pretty happy with it as i didnt feel rushed at all. Took afew breaks and walked around in between sets.

Bench press

40kg x 5 wide grip and narrow (10 reps total)
50kg x 5 wide grip and narrow (10 reps total)
60kg x 3/3
70kg x 2
75kg x1

[JE]

Deadlift day.

60kg x5
100kg x 5
120kg x3,3
130kg x3,5,5,3

[JE]

9/4

60kg clean and jerk.

worked technique did 1-5 reps upto total of 15.

felt good going deep on the squat and good power up.

Felt like i could do 80kg...baby steps.

[JE]

21-15-9
50kg front squat
strict pull-ups

not timed.

broken sets. Feeling pretty weak today.

[JE]

yesterday 3pm-11pm
GTG CoC #2
15 singles. (just touching on left, very hard overcrushes on right 10sec each. )

today

5 rounds
5/5 28kg clean and pushpress
10 pull-ups

swim/relax by pool :)

[JE]

MP 24kg5/5 x 6

pull-up (strict)20 BW
5x6sets +10kg

grip workRT 48kg x 3/3
6lb sledge lever to nose 5/5 x 3
wrist roller 10kg extensor and flexion x3ups

After saturdays session with Nick McKinless i am more psyched for grip...I have more knowledge know :lol:

[JE]

that nasty squat workout on CF:

Three rounds for time of:

21 Burpees, get air (6")
21 Squat snatches, 45 pound barbell
21 Thrusters, 25 pound dumbbells
21 Squat cleans, 25 pound dumbells

took out the wall ball. no ball. no wall. went extra hard on burpees instead. no extra reps but touching 9' ceiling each rep.

wrist curls from lap.
45kgx5
50kgx5,5,5,5

[JE]

Fractured fran

45 reps of
40kg thruster
pull-ups

sets of 5

about 12min...i think.

[JE]

WOD

5 rounds
deadlift 100kg x 7
ring dips x 10 rings Arrived today! :lol:


8:40 (timed on NEW watch from Filex :D )


Pretty good WO, but could have gone heavier on deads or sped up the WO in general. took it "easy"

LOVE THE NEW RINGS!

[JE]

nice heavies today

Superset
Front Squat
60x5
80
85
90
80
80
80
80
80

Weighted chins
15x5
25x3
30x2
forget what some sets were....
45
47.5
50
20x10

[JE]

50 of each

Ring Dips
Strict OH pull-ups

14:23

that Thug Workout vid has got me psyched on getting huge AND strong. THose guys were BEASTS!

[JE]

Deadlift

60x5
100x3
140x2
140x1,1,1,1,1

Ring dips + leg raise
7,5,5,5

ring dips
5,5

[JE]

New gear training day:

Ring dips (deep, full ROM)
5x5

Thick Bar curls, bar only (the bar is 30kg alone!)
5,5,4,4,3,3,3,2

THick Bar OH press
5x4 (niggling pain in right elbow.)

This Thick bar stuff is AWESOME! My forearms are FRIED and thats just with the bar.

Doing regular curls with the bar turns into a full upper body workout as there is so much tension needed. My traps, shoulders and neck were fatigued at the end of each set.

It will be a cool training tool once the collars are attached.

PM:

100 burpees
10:27

[JE]

9 Rounds of:
5/5 24kg snatch
5 Ring dips

11:32

total 45 reps of each, similar to a Fran.

grip work:

Rolling Thunder 48kg times holds x 5
in secs:
L:6,10,6,9,9
R:12,11,7,12,8

[JE]

"light" day today.

ring dips (deep, hands to arm pits)
5x5

Thickbar squat cleans (30kg) :twisted:
5x5

Man, this thickbar certainly adds a new dimension to otherwise simple moves. I have found that my technique on cleans must be better as i cant pull on the bar too early or it slips, further enhancing the triple extension.

I am also loving the incorporation of HARD grip work in to my strength moves.

[Peter Sbirakos]

JE,

where did you get the thick bar from? And how thick is the bar? Did you make it yourself?

[JE]

Yep its a home job. Its a 2.2m length of solid 50mm bright steel stock. Just got it from a steel merchant in brookvale, sydney. $120 not too bad.

I am going to weld some 20mmx20mm flat bar around each end as collars for deads etc.

its a cool toy!

[JE]

WOD
100 ring dips
100 kipping Pull-ups

16:20

30 kg Thickbar reverse curls:
1,1,1,1,1,1

[JE]

Started working this last week.

One arm deadhang on Rolling thunder.

Tonight i did 5 sec hold right hand, 3 sec hold left hand.

90 degree lock off L-sit. Right hand 3 sec

Am pretty stoked on this its a bloody hard thing to do! ACD and I were discussing the awesome crossover to climbing strength. It really gets your grip going.

[JE]

6lb sledge lever to nose.
3x5reps

Rafter deadhangs
5x singles (most for 3-5 secs, 1 for 10 secs!)

[JE]

Suffer in sydney sat 27th

3 rounds run 400m
50 squats
7min 30sec (was supposed to be 4 round sbut i was spent after 3 weeks no training)

Strongman session at nicks house.

Stones:
85kg lapped and loaded 3 times
110kg stone lapped 2 times, lifted and extended x2 loaded once.

tyre flip 600lbs
x3

I am now thinking of taking up Stronman as my sport of choice. Great fun and very practical. Gotta get my deadlift up above 200kg first. Id have to be in the ultra lightweights though BW 67kg!

[JE]

Wow its been awhile since posting!

Im all set up down here in the mountains at Hotham, I even have my elite rings hanging in the lounge room!

Hav been working on muscleups and false grip pull-ups.

totalled 5 MUs in a row so will have a crack at the 30MU workout soon.

Have stayed off the high intensity stuff for a little bit until i get used to the altitude. Im living at 1500m for the next 4 months so should be pretty good once i get home!

[JE]

30 muslce ups.

13:08

getting into the groove with this move for reps. I do a HUGE kip almost knees to chest level to get up. great on the core too! I think my forearms are also getting a good workout using the false grip alot

[JE]

30 MU challenge

10:15

(i have some wicked tape-burn on my forearms that seems to be a permanent fixture!)

[JE]

Wow, havent posted in a while. Neither have i really trained much.

did Cindy today at 1500m altitude on rings

5 -pull-ups
10 pushups
15 squats
20 mins

16 rounds :(

[Acd]

When you back in Sydney Bro?
Can get you into C&P and UTS for free now.

[JE]

I should be back on oct 2nd but am likely moving up to Kingscliff, about 30 mins north of byron bay on the 1st nov until march/april for work.

I am looking forward to training hard again so will scout out a lifting gym around coolangatta/tweed heads.

See ya soon after 2nd oct!

[JE]

Front squat
60kg 5x5

Deadlift
100kg
5rx8s

MP
45kg
5rx6s

[JE]

Linda
10-9-8-7-6-5-4-3-2-1
Bench Press (60kg)
Deadlift (100kg)
Clean (50kg)

25:10

Felt great after 3 months off (kinda).

[JE]

Cindy
20 mins

21 rounds

[JE]

Micheal

1000m row
50 x 20kg good-mornings
50 sit-ups

25:10

Pull-up: 30kg 3,3,3 then 40kg 2

FS: 50kg 3,3,3,5,5
BBMP:50g 3,3,3

[vladimir]

Hmm, didn't know Crossfit workouts had male names... they must have ran out of girls... :lol:

[JE]

Yeah Vlad you missed out on DOING Michael!

took us a while cos two random old dudes just jumped in while we were doing Micheal...not used to that happening when I do one of the girls...different culture i guess :shock:

[JE]

Just got home after a movie and found a stash of phone-books at his house.

I am SUPER STOKED t say that i just tore my first 1132 page phonebook in two!

I tried the 1800pager but it hasnt gone down...YET.

I gotta get some pics up soon. How do i post them up?

i better get to bed before heavy squats day tomorrow!

[JE]

C2 Max effort 500m 1:36 min

Back Squat
60 x 2
70 x 2
80 x 2
90 x 2
95 x 2
100 x1 (fail on second)
95 x 2 (not so deep)
95 x 2
95 x 2
90 x 2

Bench press 60kg 5x5

pull-ups max effort
x 20

[JE]

"Nasty Girls" as RXD

11:15

[JE]

Deadlift 10 x 2
All numbers in Kilograms

100 x 2
120 x 2
130 x 2
140 x 2
150 x 2
160 x 2 (hard)
140 x 2
140 x 2
130 x 2
130 x 4

Then:
Rack pulls x 1 hold for 3 sec
200
210
220
230
230

[JE]

Massage day :D

[myles kenihan]

Good partials.

[imported_Rick]

Yeah- impressive Jimmy!

[JE]

Cheers guys. Im pretty keen to get my deads to tripple bodyweight by Feb 07 (210kg) currently 160 for a double. Its a great feeling having 230kg in the hands, cant wait to get it off the floor!

Deadlift

5x5 130kg

Military press
50kg

5,5,3,3,2,2,2 (total 22 reps)

[JE]

Three rounds for time of:
15 reps, 40kg Overhead squat
15 L Pull-ups
15 reps, 40Kg Split-jerk
15 reps 40kg Hang clean
15 Back extensions, with 10kg

34:05

[imported_Rick]

Im pretty keen to get my deads to tripple bodyweight by Feb 07 (210kg)

What's your 1RM currently Jimmy? And what are your weak links?- obviously not your grip or lockout.

[JE]

last 1RM test was 170kg @ the TSC.

Id say my weak point is definetly off the floor. once it gets moving i seem to be able to lock it out.

[JE]

28kg KB MP 20 reps total

R: 5,3,2,2,2,4
L: 3,3,2,2,2,2,2

thickbarbell curl 30kg
5,5,3,5,3,3

Thickbar cleans 30kg
5,5,5

[JE]

Tabata squats 8 rounds, 4 mins

21,20,19,21,21,21,20,21 (from memory...) Score = 19

25m lunges, 25m sprint x 4

core circuit: 20 secs of each x 4 rounds
plank
hollow
back extension
swiss ball situps
pistols

[JE]

Diane
21-15-9
100kg deadlift
HSPU (subsitituted with 17.5kg dumbell MP)

7:40

Weighted pull-ups

20 x 1
30 x 1
40 x 1
50 fail
45 fail
40 x 1

[JE]

Elizabeth
21-15-9
60kg power cleans
ring dips

9:10

[JE]

morning

3 rounds
400m run
5 pull-ups
20 burpees

12min

afternoon

tested myself for the 20 rep squat programme.

60kg x 20 reps difficult but not sucking wind or feeling like pukie will visit so will try for 67.5kg next time...should be an interesting experiment :twisted:

[JE]

Yesterday:

20 rep squats 65kg. A little harder, but i think i could go to 70 before really pushing the envelope. Last reps were hard but still very deep and with perfect form.

Today:
Fran
8:16

[JE]

"Strung-out, backwards, and upside down Fran"

For time:
Run 1200 meters (subbed for 1500m row)
9 Pull-ups
40kg Thruster, 9 reps
Run 800 meters (subbed for 1000m row)
15 Pull-ups
45kg Thruster, 15 reps
Run 400 meters (subbed for 500m row)
21 Pull-ups
40kg Thruster, 21 reps

24:50 :?

Whadda biatch!

[JE]

Squat Cleans

60 x 1
70 x 1
70 x 1
75 x 1
75 x 1
77.5 fail
77.5 fail
70 x 1
70 x 1
70 x 1

What a difference 2.5 kg makes! Gotta work on a faster 2nd pull, currently very slow and cannot pop the bar high enough to duck under.

[JE]

Tuesday:

Deadlift day

140 x 1,1,1,1
160 x 1,1

Rack pulls:
220 x 1
240 x 1

[JE]

7 Rounds for time:
15 pull-ups
25 squats

9:45

[JE]

I am still in amazement that NOT SINGLE GYM within a 20KM radius of my house is open after 4pm on a saturday! WTF?!

5 rounds
max pushups
thickbar curls 30kg

53/6
35/6 (pushups on fists)
55/6
13/5 (clapping pushups)
12/5 (clapping pushups)

[Acd]

LOL Surely the resort would have a 24 hour gym to keep the rich and famous buffed for their parties!!

[JE]

Kelly osbourne has been cutting laps around the resort with the following circuit

7 Rounds for time of:
Mini Mart-POOL-ROOM-Mini Mart-BAR-ROOM-GELATO SHOP-Mini Mart-TOILET-GELATO SHOP.

Looks like a wicked workout cos shes sweating like a pig!

[JE]

Feeling it today...

New PB 20 squats programme:

20 reps x 85 kgs :)

Had another lifter Ive met at the gym provide "moral support" by yelling abuse and grunting sympathetically with me.

[JE]

Monday:

5x5 squats 90kg

[JE]

Front squats x 3
70kg
75kg
80kg
80kg
85kg x 1

Found a gym here that has an ex olympian weightlifter called justine. I hear shes a good coach so will get in touch with her soon. Close to my house too :) things are looking up

[imported_Rick]

Squats are coming along mate- its a long slow journey.

Where do you think you 1RM is at the moment?

I've been getting into BB squats too of late.

[JE]

Rick,
Im getting hooked on squats now. A far cry from when i started trainning with these methods and I was all upper body dominant. Its fun to see the weight go up and still maintain the same BW and upper body strength. wish i was doing squats when i was a serious climber!

I reckon my max FS would be about 95 and BS about 120. will have to have a max effort day soon. I broke 180kg off the floor with DL but that was after 5x5 of squats. Hopefully can get it all the way up after afew days rest.

Whats your training focus at the moment? what is your max on Squats?

[imported_Rick]

They are very addictive- I'm hooked on them as well.
I've squatted 135 for a single but reckon I'd be around 140 at the moment.
They a great for us little guys to thicken up a bit!

What style do you do? PL/ OL, how wide? etc

btw- nice DLing.

[JE]

NIce #s Rick!

To be honest Im not sure exactly what style I use....Down then up! :lol:

Id say Oly as I go rock bottom and sit relatively upright, feet just abit wider than shoulder width.

I believe PL style is wide, Butt out, shoulders pretty low?

Im heading to a gym today with an Oly coach, with a c&j of 87kg at 58kg BW...I reckon she can help me!

Rick, Have you ever thought of giving the strongman thing a go? Im keen...even at BW 69kg!

[JE]

pull-ups
1,2,3,4,5,6,7,8,9,10,11,12

back squats
80kg
3,3,3,3,5

[Acd]

Your DL is cranking,triple BW is a close reality!!
Good score with the female O Lifter,it doesn't surprise me that you end up with a female coach. :wink:

[JE]

A, Yeah pretty odd huh...she even used to lift more than me!

[imported_Rick]

Rick, Have you ever thought of giving the strongman thing a go? Im keen...even at BW 69kg!

Never considered it- far too weak!
Is there anything for us light weights anyway?

[JE]

Justine, The oly coach has recommended I try Sumo deads and wide stanced squats for a while.

Strange transition and very difficult at first.

Only managed to pull 130kg in sumo and squat 85kg with a wide powerlifting stance. Good advice cos its working my weaknesses and should be good for increasing strength.

Rick, I believe there is a lightweight div but its under 100kg...still not that light! I heard talk of another div under that...who knows what the future holds.

[JE]

Re-training the squat groove

5x5 80kg powerlifting squats. wide stance bar on shoulders focussing on pulling the hips forwards and head up rather then standing up butt-first.

getting better but abit of lowerback stiffness today.

[JE]

back squat powerlifting style

85kg
5,5
95kg
5,2,2,1

[JE]

max efforts

squat 115kg x1 (120kg fail)
deadlift 150kg x 1 (170kg fail
mil press 55kg x 1

total 320kg

[JE]

cindy 19 rounds (about my limit in this heat and humidity)

Backsquat 85kg 5x5
Really working out technique. damn, i never knew how much went into a squat!

Deadlift (staning on 10cm blocks)
80kg 5x5
working explosive movement out of the hole.

Overal getting slower on metcon rounds. Its damn humid and hot here and i still havent adjusted from hothams ice and cold!

[Don-Stevenson]

James, Nice workouts! Good to see you coming across to the dark side and squatting and O lifting MWUHAHAHAHA!

For anyone interested in lightweight strongman - the future doesn't look particularly bright at the moment. I'm struggling to find events for the under 105kg class!

Having said that I'm keen to do some comps and i'm considering running my own comps with an under 105kg class and perhaps a lighter class (85kg perhaps)

[Sam@CTC]

Hey mate the temp will get worse to. Welcome to north queensland.

[JE]

Hey Guys,

Its been a long time since posting, damn. Took some time off over xmas due to a tweak in my shoulder. My left arm pressing strength is shot, feels like a strained tendon so Im laying off all upper body work for afew more weeks. I cant pin point what agrevated it.

Any suggestions for recouping? Im taking magnesium, fish oil, protein powder and doing joint mobility mornign and night.

As for squatting, my technique is improving but after a session on tues my hamies and adductors are KILLING me! and that was a light 80kg 5x5.

While my shoulder is having a rest im gonna work the squats big-time!

Sam, yeah its suddenly gotten hotter here huh?! i struggle at work in trousers and lng sleeves! lol. had to go home at lunch yetsreday to change my shirt!

[JE]

Getting back in...slowly, lightly, carefully.

Monday:

wide stance squats 80kg 5,3,3,3,3
reverse curls 20kg 5x5

Tuesday:
500m C2 row x 2 (1:50, 2:01)
Sumo Deadlift 110kg 5x7sets
reverse curls 20kg 5,5 30kg 3,3,3

+ rotator cuff exercises with 2kg dumbells.