Monday 29th August – 2011
Please note:
There is NO 12:30pm training today. 6am and 6pm only
Todays training:
A. Back squat @ 30X1, 2-3reps; rest 3min x7
B. WTD chin up @ 21X2, 2,2,2,2;rest 2min
C. 150 sit ups; for time
Post your loads and time to comments
Jusso
Posted on August 28, 2011, in Daily Group Training and tagged ATP-CP, B32, back squat, Canberra, CrossFit, Sit up test. Bookmark the permalink. 16 Comments.
Trained at home today.
A. 90, 100, 105, 110, 115, 120, 125 x 3 all the way through.
B. 10, 15, 20, 25 x 2 all the way through again. 25 x 2 is a new PR
C. 3 mins 48 sec …. BOOYEAH!!!!! un-anchored and unbroken all the way
notes: noticed a great change in mentality when i trained at home today. I was surprised how easily i could focus on every movement with as much care as i would in the gym. The most difficult part was keeping the tempo for squats when i was alone. Not afraid to admit that i probably did go a little faster on the lighter loads but i definitely felt the tempo in the 120 and 125 mark.
WTD Chins worked out great with a new PR. I wore a belt and chain with a bumper which i found considerably easier then having a dumbbell resting on my calves.
Sit ups felt great.
Great morning to train at home, loved every minute of being in my own mindset and environment.
Great work on the PR
and awesome time for those situps :O well done (: (:
Thanks K-La!! you did an awesome job yourself i see
A. 50kg- 3repsx7 (Wasn’t feelin it this morn- Hip flexors were tight)
B. Chin ups- Red band, 3 Orange Band, 2, 2, 2
C. 150 situps 4 time: 6.07
Training over the last few days in Van City…
Thurs pm: waterfront sunset ‘blow-out-some-cobwebs’ breather:
10 rds:
5 burpees
10 sit ups
15 squats
Fri am: Steve Nash Fitness World… think Dodgeball Ben Stiller style headbands, where I’m sure there must’ve been a “No Females Allowed” sign on the freeweights area (at least judging by some strange looks from the dudes in there while I did my session)…
A. CGDL 70% 1RM, 2 reps @ 20X0, rest 60 sec x 6 sets – 70kg (ish… lb conversion killin’ me! Crazy Canadians!)
B. HPSn, 3 reps, rest 60 sec x 8 sets – 2 sets @ 25kg, 6 sets @ 30kg
+
3 sets:
15 pull ups
15 BJ
Rest 2 min
Sat am: North Vancouver CrossFit Lions…, super nice guys with a very cool set up, where DL, PSn and pull ups all showed up again! Aren’t I lucky?!
A. 3RFT (@85lb…umm… 35ish kg?!):
5 PSn
10 barbell (alt leg) lunges
15 DL
+
B. 2 sets:
500m row
20 pull ups
rest 5 min
A. 6:34
B. 1:57, 2:03
Highlights so far-
The sunshine, Stanley park million mile walk + swim @ 2nd beach,Granville Island markets… O.M.G. That is all.
Exploring Wholefoods, the overwhelming abundance of supplementation here (some questionable items…hrmm) & finding the super shmick restaurant & cafe strip on the last night AFTER dinner!
Oly Lifting Training
A. FS 8, 6, 6, 4 @ 22.5kg, 25, 27.5, 30
B. Bench Press – 3 tough reps/60 secs x 8 – started @ 32.5, then 6 sets @ 35, last set 37.5 for 2 reps
C1. Ring Rows, rest 60 secs x5 – 12/12/10/10/10
C2. Back Ext, rest 60 secs x 5 – 15/15/15/15/15
Great Gail!
Excited about the comp??
Not sure excited is the right word – maybe nervous! Ordered my suit today, so definitely committed anyway.
You will do great, just have fun!!
Good luck with your prep!
A. 90, 100, 110, 120, 125, 130, 130 all for 3
B. 20, 30, 35, 35 all for 2
C. 5:50
Knees were not happy about the squats, 130kg was definitely as heavy as I could go. Chins were good, fairly happy with 35kg having never done them weighted before.
For Scotty,
a) 40,50,60,70,75,80,80 PB
b) 5,7.5,10,10
c) 7:52 on the sit ups, happy just ti finish
Thank mate
A:80, 90, 90, 90, 90, 90, 90
B: 5, 10, 10, 10
C:5:02
Notes:
A: All 3 reps but changed to 2 reps on last two sets.
C: Unbroken
A. 70 75 80 85 90 95 100 3 reps all sets
B. 10 15 20 25
C. 5.28 mins
A. 90, 100, 110, 115, 120, 125, 130 x 3. New 3rm.
B. 25, 30, 35, 38kg x 2. New pb & @ 50% bw.
C. 100 in 6:25. Got an early mark from Nick – I was dying.
A: 45,50,52.5,55,55,55,57.5 3 reps all sets
B: 2x yellow band, 2x body weight… first proper strict pull up so I was pretty happy
C: 5.30 mins – a litlle disappointed in my effort as I felt I still had fuel left in the tank at the end!