Gingy's Log of Weightlifting. That's all.
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| Sparrow |  | ... | 27-07-2015 @ 22:40 |
 always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 255, BP 167.5, DL 330752.5 kgs @ 103kgs Eq | Gingy said: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! I didn't mean it like that. I know full well that you have to pace WODs or you die quickly. What I meant was more along the lines of should you pace it so that at the end you have given 100% and feel like death, or should you finish with some in the tank, knowing that you could have pushed harder? I appreciate this is very tricky to answer, but say just as a general rule for Crossfitters who maybe do metcons 3-4 times per week? What are your thoughts on this? | ||
| Gingy | | ... | 28-07-2015 @ 19:40 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | 3 second pull to knee, pull from knee, 3 second count lower to knee, snatch from knee 70 75 80 f 82.5 90 decent. Really like this complex Jerk from rack Up to 80 100 2 105 2 110 2 115 2 120 1 no attempt at a second Back squat with purple bands Up to 80 5 100 5 120 5 135 5 needed something that I wasn't going to chase a number on because I'm too snapped up!! Supersetted the above with Strict ring pull ups BW 5 +5 5 +10 5 +15 5 same as my normal pull up last week but I find rings harder so some progress.... Concept 2 Warmed up a but coaching someone 1k 3:12.7 r27 happy with this, felt very straightforward. Some double unders and some tucked planche practice Home. Rest tomorrow | ||
| Gingy | | ... | 29-07-2015 @ 08:49 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Sparrow said: I didn't mean it like that. I know full well that you have to pace WODs or you die quickly. What I meant was more along the lines of should you pace it so that at the end you have given 100% and feel like death, or should you finish with some in the tank, knowing that you could have pushed harder? I appreciate this is very tricky to answer, but say just as a general rule for Crossfitters who maybe do metcons 3-4 times per week? What are your thoughts on this? Sorry mate, didn't mean to patronise you  There are so many crossfitters who don't understand what I mentioned that I forget there are logical athletes left anywhere!It's a difficult one to answer really and I guess it comes down to what you're doing the metcons for. If you want to lose fat/get a bit fitter then I reckon you can go 100% almost every time. They should be varied enough that it doesn't put you off next time... If you're trying to get better at doing them over a long time scale then I think intervals at your weaknesses are probably best and these should be done regularly with slightly less intensity. This will probably help you to work out what pacing you can handle without crushing your soul too much! TLDR version: If you're trying to just get fitter then you can go flat out as long as you keep the variation high. If you're trying to get better at movements and metcons in general then slightly lower intensity intervals at your weaknesses are useful. IMHO | ||
| Gingy |  | ... | 30-07-2015 @ 19:15 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Double unders 100 in 8:40 ish... Hit the first 50 in 3:30 ish which is a massive PB Quick little park session with the GF False grip pull ups None. False grip is impossible. Strict pull ups 5,5 Bar muscle ups with kip 1 5 PB 2,2 Bit of handstand practice, actually was hitting ~8 seconds consistently. Some L sit to tuck holds Few rounds of 30 burpees 20 pull ups 10 dips I suck at kipping pull ups.... | ||
| Gingy | | ... | 02-08-2015 @ 08:21 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Last session before hols Snatch 85 2 90 2 92.5 2 95 1F2 100 f Power clean Up to 100 2 105 2 110 2 115 2 120 2 pleased! Strict/Deadlift 60 5/140 5 DOH 65 4/150 5 DOH 62.5 5/160 5 belted mixed 60 5/170 5 belted mixed WOD 10 min AMRAP 5 stoh 52.5 10 DL 52.5 15 box jumps 24" 241 reps (8 rounds and 1 rep) Pleased with this. Few weeks back I did this same WOD and got 185, felt destroyed too! I know I could do 9 rounds now if I had too but to be competitive id need at least 10, maybe 11.... | ||
| Sparrow | | ... | 02-08-2015 @ 19:55 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 255, BP 167.5, DL 330752.5 kgs @ 103kgs Eq | Cheers for taking the time to explain. It makes sense to me - general fitness - go hard and keep it varied. Serious improvements in certain movements / energy systems - a bit more thought / variation in exertion required. Thanks. Is that one of the old open WODs? What did the top guys get if it is? | ||
| Gingy | | ... | 10-08-2015 @ 09:33 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Today! Training in France. Taking it easy in non ideal conditions (no chalk...can't drop bar) Snatch Warm up complex 40 2,2 50 2 60 1,1,1 70 1 Back squat beltless in trainers 50 5 70 5 90 5 110 5 Bar muscle ups 5 singles Parallette L sit to tucked planche 3x3 Ring dips 3x3 Rowing machine 8x250 30s rest 1:45 1:44 1:43 1:42 1:41 1:40 1:39 1:38 Just under the pace listed for each rep. Got spicy towards the end rated about 26 throughoutVery much easing back into it but it's nice to be lifting again | ||
| Gingy | | ... | 12-08-2015 @ 18:57 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Yesterday Power clean, power jerk, front squat, split jerk Up to 90. Cluster Up to 90 Dead lift 100 5 110 5 120 5 130 5 WOD 40 box jumps 24" 30 KGB swing 24 20 push pres 16kg kb 10 deads 110 4:31 very straightforward Some rowing to cool down. Full of heat rash and with no chalk. Miserable but easy. Should be ready to get after it from Sunday! | ||
| Gingy | | ... | 14-08-2015 @ 09:21 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Today Clean and jerk Warm up then Up to 80 2 90 2 100 2 90 2,2 80 2,2,2 tng double clean then double jerk on these Push press Up to 70 5 80 5 50 10,10,10 tng Deadlift 100 10 tng strongest mixed grip 100 10 tng weakest mixed grip 100 10 alternating grips Thrusters 50kg 15 1 min rest 15 1 min rest 10 these sucked so bad. Weakness... Row 6 min rate 20 1:52.2 pace Done. Did some bar muscle ups and legless rope climbs too. | ||
| Sparrow | | ... | 14-08-2015 @ 13:52 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 255, BP 167.5, DL 330752.5 kgs @ 103kgs Eq | Weightlifting101.net? I really like the look of some of that programming! | ||
| Gingy | | ... | 14-08-2015 @ 16:32 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Yep!! It's really interesting and I'm fed up of doing my own stuff. Trying to force the 4 day program into 3 days but love the look of it. | ||
| Gingy | | ... | 16-08-2015 @ 15:55 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Post Edited: 16.08.2015 @ 15:56 PM by Gingy Popped in to see a new gym today. Ended up doing a full WL session under the very watchful eyes of Mehmed Fikretov. Excellent coach. Really gave me a lot to work on. Beyond this I can't see the gym being my new home. Snatch Up to 70 3 80 3 82.5 3,3 Clean triple touch and go/rest 10s/clean and triple jerk Up to 90 100 105 decent. PB triple touch and go clean and best I've jerked in ages! Front squat Up to 120 3,3 100 3 Snatch pull 90 4,4 clean pull 110 4,4 Muscle snatch 40 5,5,5 45 5 Some messing around jumping. Considering I haven't lifted properly in 2 weeks I can't complain! | ||
| Gingy | | ... | 17-08-2015 @ 17:28 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Today 50 double unders 2:30 Rest 1 min 50 double unders 2:30 Hit a PB of 20 in a row and several over 10 EMOM 10 Odds: 2 ring muscle ups & 5 HSPU Evens: 5 kip pull ups & 5 30" box jumps 5 min rest EMOM 10 Odds: 1 bar muscle up & 10 wall balls Evens: 2 pistol each leg & 8 toes to bar Power output test in 6 mins of the complex: 5 power cleans,4front squats,3 stoh Score is weight x reps Used 50kg and did 9 rounds, 5 power cleans, 3 front squats Total 116 reps x 50 = 5800 Would need 11 rounds to be respectable and will prob repeat on Thursday Tough but recovered fast after | ||
| Gingy | | ... | 18-08-2015 @ 09:56 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Today Snatch Extensive warm up which is a first! Up to 70 80 90 best rep, very solid 95 little step forward Then the rest done as EMOM 85 1 85 1 85 1 85 1 85 1 75 2 75 2 75 2 75 2 75 2 65 3 65 3 65 3 65 3 65 3 Well that nearly killed me! All the triples were done with a 3s hold in the catch abd at the top. No time for back squats today so tomorrow instead Kip pull ups 21, rest 1:30, 15, rest 1:00, 9 Had to break the 15 into 11 then 4. Real big weakness 2k row 7:29.2 rate 20 1:52.3 pace. Not hard but not fun at the end of that session. | ||
| Gingy | | ... | 19-08-2015 @ 21:13 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Today Squat up to 100 120 4 140 4 145 4 130 4,4,4,4,4 20 min AMRAP 10 thrusters 30kg 10 burpees to an 8ft target 10 rounds, 10 thrusters, 1 burpee Just paced it and did a full round every 2 minutes. It sucked so bad. Not super hard but 101 burpees before 9am sucks. Felt like I'd been repeatedly kicked in the stomach. | ||
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