Hey folks :)
Just thought I would say hi in my first post on here.
So...a wee introduction...
Male, 28, 60kg/134lbs, currently living in Surrey, near London, U.K.
I run a UK based functional fitness forum, FK.UK - it’s at http://www.FuncKey.co.uk, check it out.
Have recently done my CrossFit Level 1 Cert...
Did my own programming for a long time, been doing the CrossFit WOD for the last wee while.
Have doing a whole load of thinking regarding my training etc. recently...and have decided to roll with the Performance Menu WOD, starting tomorrow :D
A huge heap of reasons for this, which will become apparent over time through my ramblings on here I'm sure ;)
Starting at the start - the August 18th WOD, Week 1S1
Really looking forward to it.
As far as diet goes - Zoning on 12 blocks, triple fat. Paleo to a large degree - shifting closer and closer towards strict Paleo as we speak.
Catch you all around.
Rock on :cool:
PM WOD W1 S1 D1 - M/28/62kg -Yesterday 1945
* Back squat - 83% x 3 x 5
Assumed max of 95kg
3@80kg, 3@80kg, 3@80kg, 3@80kg, 3@80kg (84%)
* Snatch deadlift - 110% (of sn) x 3 x 3
Assumed max of 37.5kg
firstname.lastname@example.org, email@example.com, firstname.lastname@example.org (113%)
* Push press - 80% x 5 x 5
Assumed max of 55kg
5@45kg (81%), email@example.com, firstname.lastname@example.org, email@example.com, firstname.lastname@example.org (77%)
* Pull-ups - 3 x 10 (add weight if needed)
10@BW, 10@BW, 10@BW
* Weighted sit-ups (DB or plate behind neck) - 3 x 10
10@5kg. 10@5kg. 10@5kg
* Lateral planks - 3 x max
Max, max, max
Did this at the gym as have no rack ATM (and was p*ssing it down)
Did stuff in the following order as others needed rack.
Back squats: Felt...inconsistent TBH. Will be good to get under the bar lots. OK though.
Snatch DL: Used this to work on start position. Wasn't using hook grip. Will start this from now on.
Pull-ups: Kept trying to get hip in by mistake! Harder than they should have been.
Push Press: Completed all reps at 45kg with good form, but bar speed was pretty slow, so took it down. Much better at 42.5kg, pretty happy with form on the first 4 reps of first 4 sets, staying upright on dip, etc.
Weighted sit-ups: Hard but good fun, like these
Lateral planks: Like these too.
Didn't take stopwatch so couldn't time rest or planks - idiot! Will be timing both from now on for reference.
Overall - spent about a day-and-a-half in the gym LOL. Good fun, felt surprisingly, but pleasingly tired afterwards :D
PM WOD W1 S1 D2 Session I - M/28/62kg -Today 0545
3 rounds for time of:
20 1-arm KB swing (10 each side) - 30% BW
20 GHD sit-ups
5 box jumps - mid-thigh
3 rounds for time of:
20 1-arm KB swing (10 each side) - 16kg - 25% BW
20 (rolled up towel) sit-ups, unanchored
5 (coffee table) box jumps - 21"
Seriously enjoyed this.
Session II later.
PM WOD W1 S1 D2 Session II - M/28/62kg -Today 1845
* Muscle snatch - heavy single
2@20kg, 2@30kg, 2@35kg, F@40kg
* Tall clean + push press + push jerk - 50% (of clean) x 2 x 4
Assumed max of 60kg
2@30kg, 2@30kg, 2@30kg, 2@30kg
Did doubles for the muscle snatches to work on the movement.
Also knew I would max out at a weight that wasn't very heavy ;)
Enjoyed the second combo.
Kept a strong focus on form.
Had a wee chat with Brian Hamill (Top-class British Weightlifting Association Olympic lifting coach) earlier today...
Am heading through to train Oly lifts with him twice a week (Mondays and Wednesdays) :D :D :D
Seriously excited about this.
Will also be continuing with the PMenu WODs.
Going to be doing a whole lotta Oly Lifting!
PM WOD W1 S1 D3- M/28/62kg -Today 1900
* Front squat - 73% x 3 x 5
Assumed max of 90kg for set 1
Assumed max of 82.5kg sets 2-5
3@65kg, 3@60kg, 3@60kg, 3@60kg, 3@60kg
* Snatch pull - 100% x 3 x 3
Assumed max of 40kg
3@40kg, 3@40kg, 3@40kg
* Rack jerk behind neck - heavy single; 85% of single x 1 x 3
1@20kg, 1@25kg, 1@30kg, 1@35kg, 1@40kg, 1@45kg, F@50kg
Used 45kg as max, 85% of 40kg = 38.25kg, rounded up to 40kg
1@40kg, 1@40kg, 1@40kg
Front squats: No idea what my 1RM actually is. Wasnt happy with form at 65kg so took it down to 60kg - which was perfect.
Snatch Pull: Actually max is 37.5kg but rounded up to use 10kg plates.
Rack jerk Good fun. Worked up to 45kg, maybe a slight pressout?? Tried 50kg, definite pressout.
Used 45kg as max figure to work off, happy with form for reps at 40kg.
No metcon - picked up a duffle bag from Ebay today - will hopefully make my sandbag + do the metcon "as Rx'd" on Sat
Overall - very enjoyable :D
Damn. It's been a while.
Been doing lots, changing lots, thinking lots....
No excuse for not trogging though.
Still feeling very 'transitional' TBH but here is a wee update:
So..been training with Brain Hamill for 2 weeks now, 2 evenings a week - Mondays (wth Franz) and Wednesdays. Usually a couple of hours at a time. Lots of Oly drills, and a heap of strength and core work. Really enjoying it and constantly learning a hell of a lot. Most the other guys training at the same time are national/international level lifters - inspiring on a number of levels.
Am actually looking to sort out something with work so I can go to his earlier Friday sessions too, ie 3 sessions a week.
Meanwhile have not quite been following the CA WODs. Basically have been doing Brians sessions, plus a bunch of Oly tech and strength work (especially squatting), some core work, and a few metcons and random stuff on other days.
Am 'borrowing' from these CA WODs for now (basically just doing a load of tech on all elements and lifting heavy sh*t) Having thoughts about hitting up the CA WODs properly in about 8 weeks time when the new cycle starts. By then I will be more technically proficient, have a better idea of my maxes (so the %s will make more sense), etc...and will be able to handle the workload better through getting used to it and sorted my diet and recovery to deal with it. We'll see.
Diet-wise: Still hovering around 60kg and plan to stay that way for the foreseeable future due to the Powerlifting early next year.
Have changed the diet pretty drastically mainly though the advice of the knowledgeable folk on this board..from 12 blocks Zone, triple fat - to (if thinking about it in Zone terms), 20-25P, 40-50F, and about 2-3C non-training days, about 6 training days. Goals with this are to fuel my current performance/recovery, whilst getting stronger and staying lean. Not asking much ;)
Also am now strict Paleo, no dairy, no legumes, no nightshades, etc. Will certainly continue to play with diet but will be around these principles/ratios. Will probably experiment with Intermittent Fasting soon too.
Other bits and pieces from the last few weeks:
Dom from CF Manchester was in the area last Sat - so hooked up with him for some training including:
2000m row: 8.22
Will hopefully get to train with him a couple more times in forthcoming weeks.
Had a great weekend training with Brew and Ross on the Sat - and helping at the November CF London i-Course on the Sun
Trained with Franz yesterday including:
10 x BW FS - A2G
Did 'Death by Ring Dip' a few days ago: 10 rounds, first 8 unbroken.
Also hit up a 45kg OHS (75% BW) last week. Looking to up this by 2.5kg each week to hit a BW OHS by the end of the year - a few of us have set up a wee challenge on this ;)
There's a few more bits I wanted to write - but whoever is still reading is probably bored senseless by now...and I've forgotten anyway, lol.
But anyway - keeping busy, having fun. Lots to be thinking about, and getting on with for me. And will keep this trog up-to-date :)
Have taken delivery of a lot of new kit over the past couple of days.
Broke out the new Do-Wins and squat rack for this session...
Will check out the other stuff over the next few days.
Did 2 of the elements of yesterdays (10th Sept) CA WOD
Overhead Squat - heavy double
2 @ 20kg
fails @ 25kg (f***ing freezing outside so not really warmed up, and getting used to balance in new shoes)
2 @ 25kg
2 @ 30kg
2 @ 35kg
2 @ 40kg (2RM PB :D)
1 @ 45kg (equal 1RM PB :D)
F @ 47.5kg
Happy with the 2 @ 40kg - that was my aim for the day (65% BW)
Need to nail the 47.5kg this week to stay on track for the BW challenge - will try again later in the week.
Front Squat - heavy single, not max
1 @ 47.5kg
1 @ 50kg
1 @ 55kg
1 @ 60kg
1 @ 65kg
1 @ 70kg
70kg = 115% BW
There's more to give here - think the OHS f***ed me up more than I thought.
Form was going a bit on the 70kg so decided to call it.
Was planning to be rest but had a urge to play so broke out the PVC bar in the eve,
Nothing structured, mainly a bunch of:
Plus a few other bits - snatch balance etc.
Finished off with a little handstand/HSPU practice
Overhead Squats - Max Single
Chasing after 47.5kg.
Missed it on Wed
Need to nail it this week to be on track for the challenge.
2 @ 20kg
1 @ 25kg
1 @ 30kg
1 @ 35kg
1 @ 40kg
F @ 47.5kg
1 @ 47.5kg = PB :D
Push Press - 3s
3 @ 40kg
3 @ 45kg
2 @ 47.5kg
1 @ 50kg
Stood around for too long before the last rep at 47.5kg.
1 @ 50kg to make up for it.
6 x 5 Strict Pull-ups (Pronated)
Todays CF WOD: Back Squats, 5s:
5 x 60kg (BW)
5 x 70kg
5 x 75kg (1.25% BW)
5 x 75kg
5 x 70kg
6 x 5 Strict Ring-Dips
[uMonday 22nd Nov 1930[/u]
Franz through to train.
Decided to train in my living room :lol: - heat, music, coffee...and my new comp with built in webcam - good for video analysis B)
Numerous sets of 3 with PVC bar.
Felt better than last week, getting under bar faster.
Think I was more warmed up to start with,
Video analysis was very useful - worked out a whole bunch of stuff between us.
Snatch Grip Deadlifts to Mid-Thigh
Sets of 6 @ 45kg
Sets of 6 @ 55kg
Lots of work to do here
But again video analysis and an extra pair of eyes helped with a load of issues
3 @ 20kg
3 @ 30kg (3RM PB :D)
2 @ 40kg
1 @ 50kg (PB :D)
1 @ 52.5kg (PB :D)
Very happy with this. From the way that the 47.5kg felt last week, I thought this weeks target 50kg was going to be damn tough.
But felt strong on the OHS from the start - combination of factors? Warmed up, Franz there, good sleep (?!).....
50kg felt good so on Franzs encouragement took it up again and the 52.5kg felt good too :o
Oh...was also a PB behind-the-neck Snatch Jerk to get the damn thing up there :lol:
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