Had a bit of slack arse week. Couldn't train that much coz of a visit interstate but decided to get back into it today. Shoulder felt ok so it was good to do a little on it and we will see how it pulls up tonight and tomorrow

Did a double day today with a 4 hour rest between sessions. Morning was just GPP intervals kind of like a recovery session and this afternoon was your more traditional CrossFit WOD.

AM

3 sets of 40m backwards sled drag (fast) 80kg with a slow forward sled pull recovery (up hill quite step at the end) 18, 17, 18 seconds

3 sets of 150m forward battle rope sprint 39, 39, 38 seconds

30 sec AMRAP DB floor press (rest 60) 20kg DB's 17, 19, 20 reps

3 sets of 10 reps band pull thoughs done fast and explosively

Can't do Pull ups yet so did 3 sets of 10 black band pull downs

3 sets of Med ball medley

rested for 4 hours

PM

4 rounds for time

500m row

20 KB clean and push press (alternating arms 10L/10R)

10 20kg plate slams

time 18.49

Tried to pace the row and use that as recovery. Averaged about 1.43 per 500 I guess 1st 1.36, 2nd 1.38 and last 2 rows at 1.45. Kettlebell clean and jerks were the stinger

Monday 31st Oct 2011 Pulse 55 weight 100.7

AM:

3 rd's with a 10min rest between rounds

10 KB Squat cleans (24kg-left arm)

15 KB rows (40kg-left arm)

10 Box jumps (stand up)

15 swings (24kg left arm)

300m run

2.52, 2.50, 2.50

PM:

sprint intervals running

1km with 12mins rest for 3 efforts at 97%

3.34, 3.35, 3.40

Max HR 194bpm

Tuesday 1st Nov 2011 Pulse 60 weight 99.9kg

AM: swimming 15 by 50m swims with 1min rest between efforts

56, 54, 55, 55, 55, 54, 53, 52, 51, 51, 51, 51, 52, 53, 50

PM:

5 rounds with 1min rest between rounds

AMRAP strict ring dips (-2) ring dips

rest 20sec

6 Box jumps 36 inch (stand up)

rest 20sec

AMRAP double unders in 30sec

Wednesday 2nd Nov 2011 pulse 51 weight 99.9kg

PM:

7 sets with 6min rest

3 HPC with 40kg KB

6 burpees

15 sec prowler at 130kg for m in harness

Friday 4th Nov 2011 Pulse 55 weight 99.8kg

AM:

back squat 6,4,2

160, 180, 200

one arm strict pull ups (bands)

5 tuck jump ups in place with 1min rest

PM:

1 rounds

30 pistols (left leg)

10 rounds of 3 strict pull ups/10 hollow rocks)

5min handstand holds

50 swings (left arm 24kf)

30 GHD

20 Thrusters (20kg bell left arm)

50 cal row

100 du's

200m run

25.15

Saturday 5th Nov 2011 pulse 46 weight 100kg

PM:

5 min AMRAPS

10 du's

10 sit ups

10 lunges

8 rounds 5 reps

10 GHD

10 Push ups

10 step ups

4 rounds 7 reps

10 powerful strokes rower

10 hollow rock

10 squats

4 + 4 reps (56cal on rower)

t Line runnign drill

5 burpees

8 rounds + 2 burpees

Started a new training program today and I had new attitude to lay out in the gym. New attitude was take it easy, the season starts in Feb and my shoulder is feeling good so lets keep it feeling good. Started the week with the Monday AM class, skipped the coffee but had bacon and eggs for breakfast which was awesome. Thought I ate to much and training would be tough.

AM

3 rounds with a 10mins rest between each round

10 KB squat clean (24kg)
15 KB rows (left arm 40kg)
10 Stand up box jumps
15 swings (left arm 24kg)
300m run

1. 2.52
2. 2.50
3. 2.50

PM

3 efforts of about 97% with a 12min rest

1km run

3.34, 3.34, 3.40

Max heart rate was 194BPM

After PM session

Stretched for about 90mins

So yesterday was the CrossFit open day at CrossFit Athletic. It was a little depressing to attend and I didn't really want to go. Not because I have anything against CrossFit Athletic not because it it takes ages to get there, not because it was Sunday my sleep in day........... The only reason was because I was not competing. I'm not sure about you but I find it extremely hard to watch. More so I find it hard to watch when there are retards from other gyms beating other guys from other gyms with better form. Not my own guys. Some of their form was shit to but anyway half squats, no chin over bar basically not sticking to basic movement standards just gives me the shits.

I was VERY proud of my guys and girls and more so the guys and girsl who did their first comp. It was great to see you all there a represent not CrossFit Norwest, not RAW strength and conditioning but representing, competing and supporting each other. THAT was great to see.

ANYWAY my morning training

Practice snatch with shit shoulder is difficult but anyway had a 10min build up to a starting weight and then did 3 sets of 1 with 1min break. 56, 56, 60kg

Prowler intervals 20 sec max straight line distance with 100kg rest 2min 30 and repeat 4 times

Burpees with max height explosive jump 5 sets of 5 reps resting 30sec between

Double unders was 20sec AMRAP rest 40 seconds and 3 sets 38, 40, 41

PM session is Olympic Lifting