Gingy's Log of Weightlifting. That's all.
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| Gingy |  | ... | 07-07-2015 @ 20:53 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Tonight Power snatch/low hang snatch/OHS up to 80 87.5 92.5 decent Paused back squat Up to 120 132.5 3,3,3,3,3 good work. Beltless, held positions nice EMOM Powe clean 85 3 90 3 95 3 100 3 105 3 Jerk 85 3 90 3 95 3 100 3 105 2F3 Not a bar amount of work in 10 minutes but should be able to hit that last set. 2 min AMRAP wall ball - 54 1 min rest 2 min AMRAP toes to bar. 23 (crap) 1 min rest 2 min AMRAP handstand push up 10 (tried to kip but sucked, would have been better strict) 1 min rest 2 min air squat 90 Not very tiring but frustrating that my tekkers didn't hold up on the toes to bar or HSPU | ||
| Gingy | | ... | 09-07-2015 @ 18:58 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | I know everything I'm posting is weird and boring but I like this journal so I'll keep everything in 1 place. Promise I'll lift something tomorrow  Last night, in the park Double unders, 50 in 13 mins... I'm not good at this but it's a start! Pistols 5 each leg, happy 18 alternate in 2 mins Some handstand hold practice, getting better..... . Press ups 30 just to get a pump Tonight Ring muscle up Some strict practice. It's coming soon... Then with a kip 1,1,1,1,2,1,1,1,3 happy to hit 3 in a row! Strict pull up 3 +5 3 +10 3 +15 3 +20 3 +5 10 5k row 18:52.3 rate 19. More uncomfortable than hard, good mental gains | ||
| Gingy | | ... | 10-07-2015 @ 21:55 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Tonight Snatch Up to 80 power full 90 95 f f 60 80 90 f 95 peach CJ Up to 100 115 122.5 130 nah Front squat Up to 100 120 3,3,3,3,3 Dead lift Up to 120 140 160 doh 170 180 not too hard, first time in ages! Wod 8 mi AMRAP 8 100kg deads 16 wall balls 16 box jumps Slow and steady... 163 reps Legs felt dead after the row yesterday. Fresh I'd be hoping for closer to 235 total. Body weight is 82.5 ish. More food needed with all this training | ||
| AndyCoupe | | ... | 10-07-2015 @ 22:02 |
 His levers get the bar up. Member 2919, 8635 posts SQ 195, BP 127.5, DL 225547.5 kgs @ 77kgs UnEq | 77 class for you Gingy lol Great grafting! | ||
| Gingy | | ... | 12-07-2015 @ 18:56 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Thanks andy! Today Power clean strict press 80 Clean paused front squat jerk Up to 100 117.5 125 failed jerk  Overhead squat Up to 100 112.5 PB Back squat Up to 140 152.5 2,2,2 140 2,2 145 2 A10 min EMOM First 4 Hand stand push up 2 strict Toes to bar 3 Next 3 Deficit 10kg plate HSPU 2 strict Toes to bar 4 Next 2 More deficit 2 strict Toes to bar 5 Last 1 More deficit 2 strict Toes to bar 8 Conditioning Wall ball 1 min 1 min off Ro 1 min 1 min off Repeat 5 rounds Wall balls went 20,21,25,30,22 Row went 1:39 r20, 1,38 r22, 1:36, r24, 1:34 r26, 1:34 r29 Pooped, felt constructive though | ||
| Gingy | | ... | 13-07-2015 @ 20:45 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Trained this morning Before work briefly Double unders 50 in 6:07, strung together 6 in a row which is a PB and a few lots of 4. Hand stand holds, nothing special, just trying to get a feel for it. Also trained after school: 10 Min EMOM 5 thrusters 50kg 3 Dumbell snatches each arm 20kg Tougher than it sounds! I'm trying to put as much volume into the following movements: Double unders Wall balls Box jumps Thrusters Rowing Chest to bar pull ups Muscle ups Burpees Toes to bar Handstand Push ups Pistols without ruining my strength entirely. So far, loving it! Only competitions I'm interested in right now are: London Open in November (hoping to hit 240 and qualify for English Champs) The Crossfit Open (hoping to place respectably in the UK, e.g. top 50? ) English Championships (hoping for 260 to qualify for the British Champs) | ||
| Gingy |  | ... | 14-07-2015 @ 19:49 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Tonight Power snatch/low hang snatch/OHS up to 80 90 pleased 95 all good but first rep wasn't a power.... Paused back squat Up to 100 120 140 2,2,2,2,2,2 not baaaad 10 min EMOM 3 pistol each leg, 3 chest to bar pull-up 1 mile run 5:35 fun Burpees 30s on 30s off. Hit 10 reps each round for 8 rounds Done | ||
| Gingy | | ... | 21-07-2015 @ 23:11 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Bit of a break for a mates stag do and just a ton of booze in general.... New style of training adopted tonight. Going to trial it over the next couple of weeks before hols then hopefully commit to it until prep for the northerns WL stuff Pocket snatch Up to 60 2 65 2 70 2 75 2 80 1F2 80 2 Hard to not kick these forwards but enjoyed a new challenge Push press Up to 80 2 90 2 92.5 2 95 2 100 1F2 Not bad Strength stuff Paused back squat/strict pull ups Up to 120 5/ body weight 5 130 5/ +5 5 135 5/ +10 5 140 5/ +15 5 Quite pleased with that lot Conditioning stuff 15 wall balls 10 toes to bar 5 HSPU 5 rounds with a minute rest in between each. Really tough!! Felt a bit out of shape. Tried to kip the HSPU but I'm not very effective at it yet... | ||
| Gingy | | ... | 23-07-2015 @ 16:46 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Been to the park today Double unders: 50 in 5:05 Bar muscle ups Loads of fails then: 1,1,1 2,2 3 cool! Happy to hit this | ||
| Gingy | | ... | 24-07-2015 @ 13:06 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Today Block snatch touch and go Up to 80 2 85 2 90 2 best set 92.5 1F2 92.5 2 High hang clean Up to 100 2 105 2 110 2 115 1F2 115 1F2 was just catching the second rep that let me down. Need to be able to catch in a hook grip better! 13" block dead lift/paused close grip bench 130 5(DOH) /80 5 150 5/90 5 160 5/95 5 165 5/ 100 5 Conditioning Thruster 50kg/24kg KB swing/box jump/power clean 50kg/ OHS 50kg 1 min on/ 1 min rest Round 1 21/30/25/15/11 5 min rest Round 2 18/31/26/18/13 So tough! Home to die | ||
| Sparrow | | ... | 24-07-2015 @ 21:48 |
 always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 255, BP 167.5, DL 330752.5 kgs @ 103kgs Eq | I can't catch cleans with a hook grip - I have to clean DOH, Metcon looks brutal! | ||
| Gingy | | ... | 26-07-2015 @ 13:27 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | I reckon you could mate, just needs practice. Well done on the snatch PB btw Today Power snatch touch and go EMOM 10 3 reps 55 60 65 70 75 60 65 70 75 80 pleased to hook catch these and to hit them after this much work Power clean power jerk 2 reps touch and go EMOM 10 80 85 90 95 80 80 80 90 90 Much harder than anticipated... Something to build on Front squat beltless flat shoes with a pause/hand stand push ups strict/chest to bar 80 5/5/5 90 5/5/5 100 5/5/5 105 5/5/5 but lighter on squats today but felt like decent work. Chipper from 14.4 60 cal row 50 toes to bar 40 wall balls 30 62.5 kg power cleans 20 ring muscle ups AMRAP in 14 mins Got through everything except muscle ups in about 13 mins. Couldn't get a muscle up though oh well, still 180 reps and a good indication my engine is improving. Need to get to the stage where I can do muscle ups when pooped.Lying in bed dying now. | ||
| Gingy | | ... | 27-07-2015 @ 18:50 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Today To the park, 50 double unders 4:52 Handstand practice: crap Muscle ups on a bar with bad grip and shredded hands 5 singles 50 double unders 4:41 15 pistols each leg 1.2 mile run home PM 5 ring muscle ups unbroken PB first time of asking Chipper: 50 wall balls 40 hang power snatch 40 kg 30 pull ups 20 box jumps 10 squat cleans 80kg All done in 10:56. Wall balls did 17,17,16, power snatch in 5x8, pull ups in 10 sets of 3 bad hands mostly, box jumps ub and cleans in singles. Tough but not too tough. Expected it to be significantly harder so probably paced it too much | ||
| Sparrow | | ... | 27-07-2015 @ 21:47 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 255, BP 167.5, DL 330752.5 kgs @ 103kgs Eq | Gingy said:Today To the park, 50 double unders 4:52 Handstand practice: crap Muscle ups on a bar with bad grip and shredded hands 5 singles 50 double unders 4:41 15 pistols each leg 1.2 mile run home PM 5 ring muscle ups unbroken PB first time of asking Chipper: 50 wall balls 40 hang power snatch 40 kg 30 pull ups 20 box jumps 10 squat cleans 80kg All done in 10:56. Wall balls did 17,17,16, power snatch in 5x8, pull ups in 10 sets of 3 bad hands mostly, box jumps ub and cleans in singles. Tough but not too tough. Expected it to be significantly harder so probably paced it too muchNice. Looks good fun. Do you think pacing workouts has merit, or do you think you should just go balls out? | ||
| Gingy | | ... | 27-07-2015 @ 22:29 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Cheers mate, it was! Absolutely need to pace this stuff. If you were asked to run 2 miles you wouldn't sprint the first 30 seconds... There are a lot of crossfitters who don't understand that once you've hit the wall you are not coming back. Also, it's more challenging to work out the exact pace you can go at and trust yourself to keep pushing. Any moron can blow in the first minute then claim how much of a badass they are. Actually all you do is give yourself an easy excuse! | ||
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