dan's log 2010

[Danny boy]

Hi all!

Quick bit of info about me. I am 28 and I have been training pretty solidily the last 5 years or so after losing a fair bit of weight. No favorite tool as yet but I love using KBs, sandbags, rings, kegs etc. Over the last few years I have gained (thanks in part to Rick) quite the home/work gym. I am not playing a sport or interested in muscle. I kinda just like grunt work and the natural anti depressant - sweat (something granddad said!). I have really fallen in love with the crossfit style of short sharp timed WODs. In saying that GS has winked at me since picking up Pauls manuals last year.

I have a cert III in fitness for the local tafe but not entirely sure what I want to do with it yet. After 2 years of study I discovered I was only realy good at training people with the same amount passion as me.

Anyways using this to share some training ideas I have as well as keep me honest. Sorry if the format is hard to understand but please ask if unsure, more than happy for the replies!

Thanks Again!

Dan.

Sunday 3/1/10
Warm up:
Full mobility and touch n go +
2 rounds 15 Squats and 12 pull ups.
WOD: Keg & Push
5 rounds for time:
6 Keg Swinging clean and press (Keg 2/3rds full of water)
20 Push ups
Result: 10:00
This one was pretty good considering the cigar from new years was still hanging in my chest so wind was bad. Keg felt good almost light, not ready for more weight just yet so adjust reps for now. The push ups were tough last 2 rounds broken up quite a bit. To keep a good pace I used the stopwatch to start each round at 2mins or less. This kept me honest but I reckon 5 rounds could be done faster or more total rounds done in 15mins.

Monday 4/1/10
Warm up:
Full mobility and touch n go+
WOD: Ext heavy Warm up
Five Rounds untimed of:
12 B-bag Squats
12 B-bag Swings (R)
12 B-bag Swings (L)
12 Pull ups
12 Push ups on blocks
Result: Good (around 12mins)
B-bag is Bulgarian bag. Homemade.
Nice and simple extended warm up for a tired day! Still worked pretty damn hard and total reps were high. B-bag squats are nice held like a prisoner squat.

Tuesday 5/1/10
Warm up:
Full mobility and touch n go+
1 x 15 reps of each Squats, B-Bag Swings, Pull ups & Push ups.
WOD: Garage days
10 rounds for time of:
6 Sandbags Shoulders (Heavy 50-60kg)
10 Burpees
Result: 19:06
Awesome 8mins faster than a year ago with a few less reps but much heavier bag! The shoulders were sweet, getting good with sloppy bag and hip drive is strong. Burpees felt fast and wind held up well – still got pretty buggered! All rounds unbroken for both although shoulders slowed a touch by last few rounds.


Wednesday 6/1/10
Warm up:
Full mobility and touch n go+
2 x of each 15 Squats, 20 B-Bag Swings, 12 Pull ups & 12 Push ups.
WOD: Snatch test 16kg
4mins Left Arm
4mins Right Arm
Min 20 rpm
Result: Completed
No bell drop and made the full 4mins on both arms. The left was actually a lot easier than the right to finish even though I was not using corkscrew on that side??? Grip was pretty close to failing in last min of right and forearm was in pain. Maybe I am griping too hard on the right and the left is getting my hip drive and following the bell rather than pulling it around.

[Danny boy]

Hi all,

Back with the second installment of the log. Been working way too much lately so only really have time (or energy) for really short sharp sessions.

The first session below is one of my all time favourites. I reckon anyone with access to a semi heavy sandbag should give it a go. A friend of mine training boxers right now is using it with a partner "on off" set up with some nice results. I really like it as a stand alone, warm up and then go at it workout.

Anyways see you soon!

Dan

Thursday 7/1/10
Warm up:
Full mobility and touch n go+
2 x of each 15 Squats, 20 B-Bag Swings, 12 Pull ups & 12 Push ups.
WOD: Yogi Bear (60kg)
6 rounds of:
Start with bag on the floor in front then perform:
4 SB Shouldering cleans
While bag is still on shoulder perform:
4 SB Lunges (2 ea side)
With bag on shoulder use reverse TGU to get down into a lying position with bag on chest. Perform:
4 SB Floor presses
While still lying down maneuver bag back to shoulder and use TGU form to return to standing position. Drop bag and go again. Swap shoulder each round.
Result: 10:52
Awesome session this is now my preferred method to mess myself up fast! The shoulders are easy but the lunges at 60kg are tough. Some missed steps and loss of balance but never had to drop bag. The transition to the floor via TGU was fine although a lot tougher than KB. The floor press is sweet, could probably add reps here as total time improves. Return to standing is the toughest part but form was solid. Pretty happy.

Friday 8/1/10 and Sat 9/1/10 OFF!

Sunday 10/1/10
Warm up:
Full mobility and touch n go+
3 x 10 reps ring pull ups
WOD: Yard work
Tabata (20 on 10 off) max rounds of:
1. Sledgehammer Tyre Strikes (left)
2. Sledgehammer Tyre Strikes (right)
3. Bodyweight Squats
4. Push ups on tyre
Move thru in order. Keep reps for all at 15+ if reps fall below that number WOD is over!
Result: 7 rounds
Not bad. Moving up a round every time and I suspect 10 is very doable. I do have a major blister on right palm from the strikes; I might be gripping too hard with bottom hand. The squats and push ups were fine. I’ll hit 10 rounds before upping reps.

Monday 11/1/10
Warm up:
Full mobility and touch n go+
2 x of each 15 Squats, 12 Pull ups & 12 Push ups.
WOD: Deep throat
Rounds in 10mins of:
6 Sandbag Shouldering Clean and Squat (60kg)
6 Weighted Dips (10kg)
Result: 4 rounds
Tired as hell and no time so just used today to practice a couple of things I haven’t done for awhile. The shouldering clean and squat is good, stopping a little too long before the squat instead of “getting under” the bag. The dips were tough with sore tris from lots of push ups lately. Overall okay for a quickie!

[Danny boy]

Hi all!

another couple of days training right here. VERY short sessions as work is killing me right now. Can't wait for life to slow down a bit but this early new year period is always tough I reckon!

Anyways here comes it...

Tuesday 12/1/10
Warm up:
Full mobility and touch n go+
2 x of each 15 Squats, 12 Pull ups & 12 Push ups.
WOD: "Walk this way"
Using 24kg KB perform:
1 Clean and Jerk with bell over head then,
2 Walking Lunges. Turn around drop bell to rack then,
1 Clean and Jerk with bell over head then,
2 Walking Lunges. Turn around and swap hands.
That is one round. Swap hand every round and try to do even rounds.
Rounds in 10mins
Result: 16
Not too bad. Just trying this one in a attempt to improve rack endurance. Nice and easy only put the bell down twice but this was more to do with the blister on my hand than grip issues. Lunges felt a bit awkward with a few missteps but lockout was solid. I will definitely shoot for 20 rounds in 10mins with no bell drops.

Wednesday 13/1/10
Warm up:
Full mobility and touch n go+
3 x 15 Squats
WOD: "Mini Max"
One max rep round of each:
KB Swings (24kg to chest height)
Push ups (Chest to ground)
Squats (with 12kg Bulgarian Bag)
Pull ups (Chest to bar)
Rest 1 min between each. No rest allowed during sets! Attempt is over if weight is dropped or full ROM is not achieved.
Result:
Swings: 54
Push ups: 39
Squats: 30
Pull ups: 25
Wow really tired today so thought I’d go really short. Whole session was over in under 15mins. I pretty shocked at how low all the numbers are! Not reading too much into it right now but I would like to retry in a few weeks!

Thursday 14/1/10
Warm up:
Full mobility and touch n go+
3 x 20 Squats, 20 B-Bag swings, 12 Pull ups, 12 Push ups.
WOD: "MMMbop!"
20 rounds for time
1 Sandbag Clean and Jerk (HEAVY 60+kg)
3 Burpees
Result: 16:40
Great simple blaster. Not sure on the sandbag weight right now it’s been ages since I actually weighed it! I reckon she’s at least 65kg. The Clean and jerks were tough with a bulky bag. Grip and hand placement for the jerk was really awkward. The burpees were fine, could probably do 4 per round no problem.

Thanks all, talk soon!

Dan.

[Danny boy]

Hi all!

Few more days here. Still feeling a bit tired right now but work is slowing a bit now. I'll be moving from working 6-7 days a week to a much sweeter 5. Weekends should be wonderful, it's been a while!

Anyways here it comes!

Friday 15/1/10 and Saturday 16/1/10 OFF!

Sunday 17/1/10
Warm up:
Full mobility and touch n go+
3 rounds of 15 Squats, 12 Ring pull ups, 12 pushups
WOD: 20/20 Snatch (light)
Five rounds for time:
20 Snatches left
20 Snatches right
Result: 8:10 / 200 snatches
Not bad. Been a while since I’ve done snatches the easy way (swapping hands) still plenty of reps and a pretty good pace. Form was solid but the corkscrew is just not right on the left – in saying that the form on right arm seemed perfect but still got a good sized palm tear.

Monday 18/1/10
Warm up:
Full mobility and touch n go+
WOD: New Crossfit thingy!
With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.
The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.
Don't do more than 60 squats in any round.
In any case, stay moving for at least 12 minutes.
Result: Gave up at 5mins!
Pitiful is the only word available! Felt really rough going in and this was really tough on my already tired legs. Funny thing is most on crossfit.com found this easy! Some were even posting that they did it for an hour! In all honesty I probably could have done much better at this but just did not have it in me today. I’ll give it a week or so then give it a real shot!

Tuesday 19/1/10
Warm up:
Full mobility and touch n go+
2 rounds “basic” - 15 Squats, 12 Ring pull ups, 12 pushups
WOD: Bag of Turk!
Reps in 10mins of:
Sandbag Getups (60kg Bag)
Movement is done with bag on shoulder. Alternate shoulder with each rep performed.
One rep is from the ground to standing and all the way back to lying.
Bag never touches ground; rest can be taken briefly with bag on chest while lying on back i.e. the start of a new rep.
Result: 14 complete get ups.
Good. Felt so much better today and definitely in the mood for some grunt strength work. This is one of my favourite WODs – funny thing is all my faves are heavy sandbag, complex movements done for time. Just love this style of training and always feel spent but loose afterwards. My back seems to really “iron out” with some heavy core work. Result is good hard to get many more reps in 10mins I reckon. Try 15mins next.

[Danny boy]

Hi All!

Still plugging away! Weekends off have just reverted back to weekends work again! Ahh I need the money anyways damn house deposits, saving money can be dangerous to ones health me thinks.

here goes it...

Wednesday 20/1/10
Warm up:
Full mobility and touch n go+
2 rounds full warm up: 15 Squats, 20 B-Bag Swings, 12 Pull ups & 12 Push ups.
WOD: “Booty call”
6 rounds for time of:
12 Swings (24kg KB full overhead “American/crossfit swing”)
10 walking lunges (24kg KB held in rack, alternate sides)
Result: 8:35
Nice! Great simple and pretty fast WOD. Never really liked the “American swings” until recently but I think they work well here. Have been using the standard GS swing more for time now and this version for reps. My ass is killing me writing this the day after! The Swings coupled with heavish lunges are a glute overload. Hopefully this helps my squat numbers!

Friday 22/1/10
Warm up:
Full mobility and touch n go+
2 rounds full warm up: 15 Squats, 20 B-Bag Swings, 12 Pull ups & 12 Push ups
WOD: 5min RKC Snatch Test (24kg)
Max snatches in 5min, unlimited hand changes.
Result: Around 100 reps
I know this is easy KB stuff with unlimited hand changes but I am concentrating on form for a while. The quick changes with very little rest did make this a bit of a struggle but overall form was pretty solid. Getting good lockouts on every rep and even a nice palm jump with both hands – left has always been a bit iffy!

[Danny boy]

Hi all,

long time no post i'm sorry. Been flat out as usual but I have been training pretty regularly amoungst the circus of life!

Here goes, sorry it's a bit long but it does bring me up to date.

Cheers,

Dan.

Saturday 23/1 and Sunday 24/1/10 OFF!

Monday 25/1/10
Warm up:
Full mobility and touch n go+
2 rounds lower warm up: 15 Squats + 20 B-bag swings
WOD: “Breaking Bad”
10 rounds for time of:
6 Sandbag Shoulders
8 Uneven push ups - description:
Use sandbag long ways on the ground in front of you. With left hand up on the bag and right on the floor do a strong push up. At the top of the push up guide your body over the bag so you land with right hand on the bag and the left on the floor. Repeat for reps. The push ups need to be fast and hard to get over the bag, like a doing clapping push ups)
10 bodyweight pull ups
Result: 20:25
Good. I thought I wasn’t going to make the full 10 rounds for sure! All movements were pretty solid. Only the pull ups tacked right on the end of each round really took the wind out of me. Made it close to 20mins so under that will be the goal next go around.

Tuesday 26/1/10
Warm up:
Full mobility and touch n go+
3 rounds “basic” - 15 Squats, 12 Ring pull ups, 12 pushups
WOD: “Oz”
5 rounds for time of:
6 Keg clean and jerks (heavy at least 2/3rds full)
40 Sledgehammer Strikes
Result: 13:00
Special Australia Day session! Had to include a keg c’mon! Actually worked really well with low rep heavyish cleans back to back with high reps strikes. Time was okay but I honestly reckon this could be done sub ten mins fo shizzy!

Wednesday 27/1/10
Warm up:
Full mobility and touch n go+
3 rounds 20 squats + 20 B-bag swings + 12 Pullups
WOD: Swings and ladders
1. Cotters 7min Swing test
2. Texas push challenge
Result:
1. Swings good completed
2. Texas push up challenge good completed in 1:45
Description of Cotter swing test is around somewhere but basically it is simple yet effective GS style test that Cotter got us all doing in the 08 workshops. Goes a little like this:
Complete without resting or dropping bell at any stage:
1min 2H Swings+
1min LH Swings+
1min RH Swings+
1min H2H Swings+
1min LH Swings+
1min RH Swings+
1min 2H Swings.
The Texas push up challenge has been around forever but Dan John popped it up on t-nation recently so god knows everyone will think it is genius now! It goes like this:
Begin in a standing position drop down and do one push up. Stand up and immediately get down and do 2 push ups then stand up again. Drop down do 3 push ups and stand up again – see where this is headed? That’s right it’s basically a 1-10 push up ladder but standing up in between sets. I found it tougher than it looks! The last set (10) was grinding but did not fail thank good!

Thursday 28/2/10 OFF!

Friday 29/2/10
Warm up:
Full mobility and touch n go+
3 rounds of “basic” - 15 Squats, 12 Ring pull ups, 12 pushups
WOD: The Turk
30 x 24kg KB TGUs for time
Result: 12:06
Good pretty fast and form was good throughout. These almost seem tame after doing TGUs with a sandbag. I do like the added shoulder work the OH kb adds.

Saturday 30/1 and Sunday 31/1/10 OFF!

Monday 1/2/10
Warm up:
Full mobility and touch n go+
3 rounds of “basic” - 15 Squats, 12 Ring pull ups, 12 pushups
WOD: In threes.
24kg KB 1A Long Cycle for 6min 1 hand change+
Rest 3mins
16kg KB Snatch for 6min 1 hand change+
Rest 3mins
Sledgehammer Tyre slams for 6mins 1 hand change.
Result: 1A LC: 60. Light Snatch 120. Sledge: 200.
All numbers are solid estimates as I did mess the counting here and there. Numbers are actually a bit higher as I always round down when unsure. The KB work was good. LC is looking a bit better and even after snatches I had no tears! The sledge was fun and a nice finisher.

Tuesday 2/2/10
Warm up:
Full mobility and touch n go+
3 rounds of “basic” - 15 Squats, 12 Ring pull ups, 12 pushups
WOD: Run
Approx 2km run around local streets.
Result: 12:30
Very approximate 2km! Not real sure at all really just picked a street loop I thought would challenge my very average running skills and go at it! Mostly okay even though I had to pull up twice. Was using pose form which is new but seems to help. Running in aqua socks for now on roads and paths but they are not great. Have some sweat and blister issues. Need to find a local oval to run barefoot on as well as use the 100m stretch to better calculate distances!

Wednesday 3/2/10
Warm up:
Full mobility and touch n go+
3 rounds of “basic” - 15 Squats, 12 Ring pull ups, 12 pushups
WOD: 10-1 Heave and Dip
Rounds of 10,9,8,7,6,5,4,3,2,1 of
Sandbag Shoulders (alternating sides)
Ring dips (strict)
Result: 13:00
Good. Shoulders were good with a bigger and a bit looser home bag. Did ring dips strict this time which was good and necessary with the reps not super high.

Thursday 4/2/10 OFF!

Friday 5/2/10
Warm up:
Full mobility and touch n go+
3 rounds of “basic” - 15 Squats, 12 Ring pull ups, 12 pushups
WOD: 10–1 Squat and pull
Rounds of 10,9,8,7,6,5,4,3,2,1 of
Sandbag squats
Towel Pull ups
Result: Great. Really like these fast ladder wods. The squats were neat no probs with the back positioning. I could probably up reps or change to the slightly harder shoulder rack. The towel pulls were easy I used kips but a very full ROM.

Saturday 6/2 and Sunday 7/2/10 OFF!

8/2/10
Warm up:
Full mobility and touch n go+ straight into it!
WOD: Extended Warm up
20 Squats
20 B-bag Swings
12 Pull ups
12 Push ups (Off Blocks)
Result: 15:00
Nice and easy return to training after my mate’s weekend bucks night. Pushed it pretty hard as it started easier than I thought it would. All movements were good especially the pull ups which were really strong. I reckon the ring and towel versions have helped a lot.

[Danny boy]

Hi all,

Few more days here!

Tuesday 9/2/10
Warm up:
Full mobility and touch n go+
2 rounds of Basic 15 Squats, 12 pull ups, 12 pushups
WOD: Bag o grace
For time:
30 Sandbag clean and jerk (60kg)
Result: 13:35
Slow but not too bad. Always do these with a 3 sec lockout above head then a nice drop to chest and gentle drop to ground. Set myself then go again, honestly weight stops me from moving any faster or stringing reps together. Form was sweet this time out. I took a breath after the clean before jerking. This used to mess me up from lost momentum but today seemed to keep me in rhythm.

Wednesday 10/2/10 OFF!

Thursday 11/2/10
Warm up:
Full mobility and touch n go+
WOD: “5 minutes”
5 minute max rep set of each:
Dips, B-bag (12kg) Squats, Pull ups
Result: Dips: 50, Squats: 102, Pull ups: 60
Good went in hoping to finally get some handstand push ups happening but they were no good at all! Instead went for this and it kinda works. The dips were the toughest as I am more used to ring dips where I can add a little body English. Everything else all good.

Friday 12/2/10
Warm up:
Full mobility and touch n go +
2 rounds of Basic 15 Squats, 12 pull ups, 12 pushups
WOD: V02 Snatch
15sec on 15sec off 16kg KB
Result: 25mins.
Definitely had the full 40mins in me but simply did not have the time today. I did keep intensity pretty high with reps at around 7+ per work set. I did not prep hands enough and did a damn shoddy job of chalking so last minutes were rough. Have to make time for this!

Saturday and Sunday OFF!

Monday 15/2/10
Warm up:
Full mobility and touch n go+
WOD: Burpee Pull
5 rounds for time of:
10 Burpees
12 Pullups
Result: 8:40
Okay. This is a crossfit blaster usually done for ten rounds but time definitely did not allow this today. Went in hard and fast with a round every 90secs. Faded a bit in last 2 rounds but form was really solid on Pull ups.

[Danny boy]

Hi peeps,
Still going... Just! Off to Melbourne this weekend for Soundwave so I gotta earn the time off with some sweat now.

See y'all on the other side!

Tuesday 16/2/10
Warm up:
Full mobility and touch n go+
1 round basic Warm up: 15 Squats, 12 pull ups, 12 pushups+
Play around with new movements like wide twisting chins and cannonball dips.
WOD: Bags of Glory
Reps in 10mins of:
Sandbag Shoulders (alternating sides)
Result: 70 even!
Nice! Had NO time today at all so had a bit of a play and them went at it for 10mins. All shoulders were good and pace was pretty sweet. Bad news is that my bag sprung a small leak! Stitching in the bottom pulled apart enough that I don’t think it will stop. Have to try and patch it up or buy a new outer bag. Definitely gonna try something bulkier than sand this time and not use inner bags- rubber mulch or wood chips me thinks.

Wednesday 17/2/10
Warm up:
Full mobility and touch n go+
1 round basic Warm up: 15 Squats, 12 pull ups, 12 pushups+
WOD: KB Breakdown 16KG
Per minute perform:
8 1 Arm KB swings
8 Cleans
8 Jerks
Swap hands every minute
Result: 20mins and total of 480 reps or 7680kgs lifted.
Good. Been a while since this bad boy has come out. Nice and light today but more reps than I am used too. Overall form was fine but I did get a fair bit of shoulder pain the day after. Pretty sure it was just DOMS but will keep a eye on form.

Thursday 18/2/10 OFF!

Friday 19/2/10
Warm up:
Full mobility and touch n go+
WOD: Extended warm up
15 B-Bag Squats
20 B-bag Swings
12 Pull ups
12 Push ups
Result: Five rounds
Just enough to get a sweat up, no time and a 13 hour workday so this was plenty. Still felt good just to get moving at lunchtime!

Saturday and Sunday 20 and 21/2/10 OFF!

Monday 22/2/10
Warm up:
Full mobility and touch n go+
1 round basic Warm up: 15 Squats, 12 pull ups, 12 pushups+
WOD: The Heavy Hundred
25 reps of each for time:
Sandbag Shoulders (60+KG)
Weighted Dips (+10kg shot bag held in legs)
Sandbag Squats (60+KG various holds)
Weighted Pull ups (+10kg shot bag held in legs)
No alternating must complete each 25 before moving on.
Result: 12:10
Nice. I like this heavy old school sessions. Shoulders are so strong right now I am seriously flying with the 60kg bag. Dips and pulls were pretty split up into 10s then 8s then 5s but at a steady clip. The squats were tough but only dropped bag once and pushed em all out in two fast sets.

Tuesday 23/2/10
Warm up:
Full mobility and touch n go+
1 round basic Warm up: 15 Squats, 12 pull ups, 12 pushups+
WOD: Yogi Bear
6 rounds of:
Start with bag on the floor in front then perform:
4 SB Shouldering cleans
While bag is still on shoulder perform:
4 SB Lunges (2 ea side)
With bag on shoulder use reverse TGU to get down into a lying position with bag on chest. Perform:
8 SB Floor presses
While still lying down maneuver bag back to shoulder and use TGU form to return to standing position. Drop bag and go again. Swap shoulder each round.
Result: 11:25
Awesome! Absolutely love this session. Time has not improved in fact I added a minute but I also doubled reps on the floor press. Shoulders are easy and when I get a new bag I’ll add double these reps too making 8 reps each movement. Lunges are almost perfect now, no miss steps and good return to start position. Transition to the ground via TGU and back up again is tough as hell but I like the way you have to turn everything on to make it happen.

[Danny boy]

Hi all!

Bit messed up right now but I have been training when I can. Not getting to my computer enough these days so some sessions are missing. Below are the memorable ones! During March and April I'll be trying a bit of GS specific training, inspired by Emily posting the Valery interview recently. I saw the ranking system and got a bit excited at the thought of the challenge and moving from one to the next. Also I really need to concentrate on one thing right now, my wife are expecting and are at 15 weeks right now! For some reason GS seems right, maybe crazy!

Wednesday 24/2/10
Warm up:
Full mobility and touch n go+
1 round basic Warm up: 15 Squats, 12 pull ups, 12 pushups+
WOD: HELLen
4 rounds for time of:
21 American style (full overhead) KB swings 24kg
20 walking lunges
12 Pull ups
Result: 12:00
Time is approx as I did not time it properly. All movements good but wind was lost fast. Energy is shot to pieces so I reckon after this weekends break I’ll back off and recover with lots of food (esp carbs!) and lighter sessions.

Monday 2/3/10
Warm up:
Full mobility and touch n go+
WOD: Extended Warm up
15 B-bag Squats
10 B-bag Swings (R)
10 B-bag Swings (L)
12 Pull ups
12 Push ups on blocks
Result: NA
Just blowing some dust off after a LONG weekend of music, drinking and even a few smokes. Feeling a bit rough but it was good catching up with the boys.

Tuesday /3/10
Warm up:
Full mobility and touch n go+
2 rounds full warm up: 15 Squats, 20 B-Bag Swings, 12 Pull ups & 12 Push ups.
WOD: KB Breakdown 24kgs
Per minute perform:
5 1 Arm KB swings
5 Cleans
5 Jerks
Swap hands every minute
Result: 10rounds
Nice and easy. Just push out really solid reps and left ego and speed at the door. Really good jerks with nice strong hips drive. This helped my shoulders from fatiguing.

Wednesday 3/3/10
Warm up:
Full mobility and touch n go+
2 rounds full warm up: 15 Squats, 20 B-Bag Swings, 12 Pull ups & 12 Push ups.
WOD: Light Comp Snatch Test (16kgs)
3.5min Left+
3.5min Right
Rest 2mins+
Max time 2H swing.
Result: Snatch 68L 70R – Swings 2mins.
Okay. Playing around with GS a bit right now. Still finding full 10min sets rough but form and speed are good with light bell.

Thursday 4/3/10
Warm up:
Full mobility and touch n go+
2 rounds Full warm up: 10 Dislocates 15 Squats,
20 B-Bag Swings, 12 Pull ups & 12 Push ups.
WOD: Light Jerks (16kg)
2 x Jerks Sets of
20, 20, 15, 15, 10, 10,
Result: 90reps in 9mins.
Okay. I thought I had a full 10mins in me but today showed that I am just not ready. Admittedly I have probably neglected long jerk sets in the past. Doesn’t seem to be much carryover to my previous training either! Found resting in the rack even with 2 light bells tough as hell. Def sticking with 16kgs for a while! Love the challenge though.

[Danny boy]

Still here! Another couple of disjointed sessions and a weekend off in Sydney for Devin Townsend! Awesome show but way too much drink and food as usual. Good news is it is looking very quiet for a good while now. Gonna ramp up the GS trianing and see what happens. Anyways here comes the last few!

Dan.

Tuesday 9/3/10
Warm up:
Full mobility and touch n go+
2 rounds Full warm up: 10 Dislocates 15 Squats,
20 B-Bag Swings, 12 Pull ups & 12 Push ups.
WOD: Light Snatch sets (16kg)
3 sets of:
R30 L30
No rest between arms
Max 1min rest between sets.
Result: 180 reps in 9mins
Okay. I tried to concentrate on good form paying special attention to the drop form lockout. Corkscrew is really coming along even on the left which has always been sloppy. Took a lot out of me for some reason! Finished with 1min set of 24kg swings not sure on reps.

Wednesday 10/3/10
Warm up:
Full mobility and touch n go+
2 rounds Full warm up: 10 Dislocates 15 Squats,
20 B-Bag Swings, 12 Pull ups & 12 Push ups.
WOD: Light 2KB Jerks 2 x16kg)
1min on 1min off for 10mins (5 work sets)
Result: Best:22reps Worst:12
Simple. Did not try to push them out at sprint pace for any set and just concentrated on form. The later sets were tough and I am still finding rest in the rack impossible. Sticking with it for now.

Friday 12/3/10
Warm up:
Full mobility and touch n go+
2 rounds Full warm up: 10 Dislocates 15 Squats,
20 B-Bag Swings, 12 Pull ups & 12 Push ups.
WOD: “Old School”
4 rounds for time of:
6 Sandbag Shoulders
6 Weighted Dips (10kg shot bag)
6 Sandbag Squats
6 Weighted Pull ups (10kg shot bag)
Result: 13:20
Good. Simple strength work. No issues.

Monday 15/3/10
Warm up:
Full mobility and touch n go+
2 rounds Full warm up: 10 Dislocates 15 Squats,
20 B-Bag Swings, 12 Pull ups & 12 Push ups.
WOD: Snatch Test Light 16kgs
4mins Left
4mins right
Result: 85L 83R
Good. No tears and really solid pace and form throughout. Left my right hand sprint too late and did not get the extra reps I wanted. Full 10mins is definitely doable next Monday if I can relax a little more in the OH position. After 2mins rest I did 4mins straight of swings with L, 2H, R and then hand to hand. Forearms look like Popeye’s!

[Danny boy]

Hi all!

Still going at it most days! Just been flat out at work and not getting to the log regularly. GS training has been a real challenge for me so far with a very heavy work scedule. I am settling in a bit now and trying to scale down workouts a touch.

A question to anyone reading that is also a little GS/KB oriented. Diet? I have been quite fond of fairly lowish carbs and high fat mod protein - paleo with less fruit I guess. This has been great with crossfit style training and strength focusing. Lately I have found that I am not recovering to well with a heavy work load and more frequent sessions. Anyone care to share their thoughts or experiences?

On another note my wife and I have our bubs 20 week scan today. We are joking that the little one already has a sandbag and a seletion of bells in there! Pro grade of course.

anyways here be the notes from the last few!

ciao!

Dan.

Monday 29/3/10
Warm up:
Full mobility and touch n go
WOD: JERK
Jerks @ 2 x 16kg
1 x 40rep set – around 3mins
3 x 10rep set then -1min racks ea side
12 Pull ups+
12 2KB cleans
X 3 then
100 2H swings with 16kg KB
Comment:
All okay. Not enjoying the jerks at all and they make me feel really weak. Sticking with it.

Tuesday 30/3/10
Warm up:
Full mobility and touch n go + Basic KB movement
WOD: SNATCH
Snatch @16kg
10mins @ 20RPM
Single hand change+
Rack Squats x 10
Dips x 10
X3+
OH and rack holds 1 x 30sec ea+
2min swings 2H and H2H.
Result: All good. Really happy to finally complete a full 10mins in the snatch. Going to sit on 20rpm for a bit to really nail form. Might up reps to 22rpm in a few weeks then start playing with a 20kg bell. Form is pretty solid. Grip is coming along and corkscrew is definitely better on the left now. NO palm rips!

Thursday1/4/10
Warm up:
Full mobility and touch n go + Basic KB movement
WOD: JERKS 2 x 16kg
10min of Broken sets
Aimed for 20 reps in each 2mins unbroken
Rest and repeat then
24kg 1ALCCJ x 8 reps per side
12 Pull ups
x 3 rounds.
Result: Still really struggling with these jerks! Not frustrated just a little disappointed with progress so far. They are getting much better and I am getting some solid 40+ rep sets out. I am really having trouble resting in the rack and finding that during the second dip I am using my shoulders to drive the lockout. Keep going at least the snatch is good! Gotta say it’s been nice to settle down my training a bit, even finding that I feel a whole lot “looser” lately.

Friday 2/4/10
Warm up:
Full mobility and touch n go + Basic KB movement
WOD: Snatch 1 x 16kg
10mins for reps +
3mins rest +
100 Sledge strikes
50 Squats
X 2
Result: Snatches: 100L 100R with one hand change and no bell drop. All good. No hand issues and left corkscrew is feeling much better. Have to watch bottom of the movement. I have adopted a “ride the broomstick” form which feels pretty good.

Tuesday 6/4/10 12:30pm
Warm up:
Full mobility and touch n go + Basic KB movement
WOD: Jerk 2 x 16kg
1 Max set at 10rpm+
Sets to 100 in 10mins total
Result: Max set was 40. To make the 100 up I did 20 and 4 sets of 10. Finished in just under 10mins. Form was good and I reckon 50 is def doable next up.
Tuesday 6/4/10 4:30PM
Warm up:
Basic KB movement
WOD: Snatch 1 x 16kg
10mins at 20rpm+
Few sets of one arm swings.
Result: All good again. Still pretty hard on the grip in the last min or so for each arm. Bell handle is getting better and better since I started sanding and chalking every session. No accessory work this arvo either, was kinda nice to finish fast and feel a little fresh.

[Danny boy]

Hi All,

Not getting to the computer much right now as work is def kickin my ass! Anyways here be a few from the last weeks and a bits! Not all of them and I am missing most sessions from the past fortnight, although I have been training Mon-Fri. I'll be updating more regularly from early May.

Cheers,

DAN.

Wednesday 7/4/10 AM
Warm up:
Full mobility and touch n go + Basic KB movement
WOD: Jerk 2 x 16kg
1 Max set at 10rpm+
Sets to 100 in 10mins total
3 x 5 24kg KB C&Js each arm and some weighted chins.
Result: Max set was 50! Damn the rack was tough to hold in the last min but this was officially my first full 5min jerk set! After that I pushed out the remaining reps using a pacer on my watch to get a better feel for RPM. Worked okay. Seems like I am sprinting then resting rather than keeping a steady pace and resting when needed. Pretty sure this is because the rack is still so uncomfortable!
Wednesday 7/4/10 PM
Warm up:
Full mobility and touch n go + Basic KB movement
WOD: Snatch 1 x 16kg
10mins at 20rpm
Result: GOOD but… I got a pretty bad rip on my right hand right at the end of the ten mins! Funny thing is the right is normally stronger. Guess I just lost focus for a second when the end was near and gripped too tight. Anyways might lay of the snatch for 2 days.

Thursday 8/4/10
Warm up:
Full mobility and touch n go + Basic KB movement
WOD: Jerk 2 x 16kg
Slow sets of 20 and 10
Keep pace tidy and concentrate on breathing/timing+
Jerks with 1 x 24kg x 20 ea side
Result: all good for a very hung over session. Wasn’t up for much today so I just had a go at fixing some form issues I was worried about. Ended up okay and even had a few perfect reps that just seemed to fly up. Heavy jerks at the end were nice. Seems almost easier to get a nice groove with the 24, might be forcing better leg/hip drive.

Friday 9/4/10
Warm up:
Full mobility and touch n go + Basic KB movement
WOD: Jerk 2 x 16kg
Slow sets of 20 and 10
Keep pace tidy and concentrate on breathing/timing+
Jerks with 1 x 24kg x 20 ea side+
Snatches 16kg 6min at 25rpm.
Result: All good for nice quick double session. Snatches were great and my palm has healed up nicely.

Monday 12/4/10
Warm up:
Full mobility and touch n go + Basic KB movement
WOD: Jerk 2 x 16kg
Slow sets of 20 and 10
Keep pace tidy and concentrate on breathing/timing+
Jerks with 1 x 24kg x 20 ea side
Result: Good. Still playing with form right now and keeping sets short.

Tuesday 13/4/10
Warm up:
Full mobility and touch n go + Basic KB movement
WOD: JERKS
Slow sets of 20 and 10
Keep pace tidy and concentrate on breathing/timing+
Jerks with 1 x 24kg x 25 ea side
Result: Good. Form has improved with the last few really easy sessions. Reckon it’s time to start playing with longer sets again - 2 or 3mins.

Wednesday 14/4/10
Warm up:
Full mobility and touch n go + Basic KB movement
WOD: Snatch
10mins at min 20rpm.
Result: Awesome. Used a window at home for reflection to watch form. This seemed to help me control the corkscrew and also check full lockout position- no probs there. Ended up just shooting for 200 because I could not see the timer anyway! Finished in 9:30 without any issues. Gonna add some reps up to 22RPM then look at a 20kg bell.

Thursday 15/4/10
Warm up:
Full mobility and touch n go + Basic KB movement
WOD: JERKS
Slow sets of 20 and 10
Keep pace tidy and concentrate on breathing/timing+
Jerks with 1 x 24kg x 25 ea side
Result: Okay. Been a few days since so I cant remember exactly. I def need to start moving into longer sets now.

Friday 16/4/10
Warm up:
Full mobility and touch n go + Basic KB movement
WOD: Snatches
Max reps in 10mins
Result: 220. Great! Kept a nice even pace throughout but included a brief sprint at the end of each arm. Could definitely do a few more but I was pretty happy with this today.

Monday 19/4/10
Warm up:
Full mobility and touch n go + Basic KB movement
WOD:JERKS
Slow sets of 20 and 10
Keep pace tidy and concentrate on breathing/timing+
Jerks with 1 x 24kg x 25 ea side
Result: Okay I did not feel up to longer sets today so again worked on getting a good groove.

Tuesday 20/4/10
Warm up:
Full mobility and touch n go + Basic KB movement
WOD: Snatch 16kg
Max reps in 10mins – one hands change
Result: 220. Nice. This was easier than the other day and I kept a more steady pace rather than a long sprint at the ends.

Wed 21/4/10
Warm up:
Full mobility and touch n go + Basic KB movement
WOD: JERKS
1 x 4min set
Slow sets of 10
Keep pace tidy and concentrate on breathing/timing+
Clean & Jerks with 1 x 24kg x 10 per side
Pull ups + OH swings 1min
Result: All good. 4min set was around 45-50 reps but I did lose count! Just wasn't felling it today so ended simply with some heavier C&Js.