Gingy's Log of Weightlifting. That's all.

12345678910 ... 656667 ... 6970717273747576777879

Gingy		...	09-09-2015 @ 22:32
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	Yesterday evening PC+move to Btn+split jerk+OHS Up to 100 1+1+1+2 default PB 80 1+1+1+10 ow Same but no OHS 80 x10 Same but power jerk instead of split 80 x10 Same but push press instead 80x10 All fun 20 emom alternating Evens 5 front squat 100kg Odds 1 ring muscle up. (Did 2 on the 9th and failed a 3rd on the 10th) Fun way of getting 50 fronties in! Legs feel decent today
Gingy		...	10-09-2015 @ 19:16
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	This morning 6k rowing machine 4200@1:52.5 r20 1800@ 2:00 r20 ish After school 3 rounds for time 30 double unders 20 24inch box jump 10 HSPU 8:07 was crap at double unders but unbroken on HSPU
Gingy		...	13-09-2015 @ 18:46
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	Yesterday Snatch up to 60 70 80 90 95 100 F 60 70 80 90 95 60 70 80 90 95 Decent consistency. 100 not there today Back Squat up to 120 140 152.5 3 easy max triple to beat 150 from last time. No energy today. 137.5 3,3,3,3,3 90 20,15,10,5 2 mins rest Strict muscle up x 1 Chuffed! Grip positioning was better! Then 15/10/6 of Strict ring dips and Toes to bar. Crap at both. 4:45 Today PC strict up to 80 Cluster double at 90 and fail at 102.5 Clean 110 2 120 2 120 1 120 1 120 1 Hang Clean 90 2 100 2 112.5 1F2 105 1 105 1 105 1 Clean + Hang Clean 100 1+1 110 1+1 Deadlift up to 130 10 mixed grip 1 130 10 mixed grip 2 130 10 alternating Some butterfly pull up practice. Don't get it. warmed up for a wod: 5 cal row 5 wall balls 4 double unders 4 pull ups 3 power snatch 42.5 1 muscle up (rings) then the wod 15 min AMRAP 50 cal row (1300? cal pace r20, easy) 50 wall balls (30 then 20, not too bad) 40 double unders (17, 7, 10, 6 ish) 40 pull ups (10,10,5,5,5,5) 30 power snatch 42.5 (10,5,5,5,5) 30 Muscle ups (0) Finished the power snatch at around 12 mins but had no energy for a muscle up Total reps 210. Need to work on the MUs when knackered!
Gingy		...	14-09-2015 @ 07:40
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	This morning AMRAP 15 30 cal row (1200 cal pace ish) 20 wall balls (all unbroken) 10 Box over Burpees (trying to not worm at all) 4 complete rounds with 7 seconds to go. Sweaty but I think I'm getting fitter
Gingy		...	15-09-2015 @ 07:37
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	This morning. For time: 60 Double unders 30 24" box jumps 15 HSPU 40 Double unders 20 24" box jumps 10 HSPU 20 Double unders 10 24" box jumps 5 HSPU 8:07. Decent, not a flat out effort. Could probably pop under 7 at the moment if my life depended on it!
Gingy		...	15-09-2015 @ 22:18
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	Tonight Snatch + hang snatch + OHS (no straps, catching in hook grip) Up to 80 1+1+1 90 1+1+1 95 1+1+1 PB in lots of ways. Most I've caught in hook grip and most for this complex regardless of straps 85 1+1+1 75 2+2+2 65 3+3+3 Paused power clean + paused jerk 70 3+3 Power clean + jerk 70 3+3 Tng power clean + jerk 70 3+3 Front squat Up to 120 3 130 3 115 3,3,3 100 5,5,5 Legless rope climb Bar muscle up Toes to bar x 15 (quite maximal...) Done
Gingy		...	16-09-2015 @ 07:50
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	This morning: Concept 2 2x2k 5min rest 6:57.3 r24 7:53.2 r20 Wanted both sub 7 at rate 24 but the first was a bit more taxing than I'd hoped. Used the second to flush out any lactic acid and try to recover. First time I've done a 2k in a loooong time. Nice to break 7.
macroth		...	16-09-2015 @ 11:00
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255 560.0 kgs @ 90kgs UnEq	Shows how long since I hadn't checked this journal, I didn't know you'd become a fully fledged crossfitter! What prompted the switch? It looks like you've already mastered all the major gym moves already. Do you plan on competing at all?
Gingy		...	16-09-2015 @ 18:15
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	Indeed! I think it's the variety and the challenge of learning/mastering the new movements and getting back to my old self in terms of fitness. Love it so far! I seem to respond very well to training a lot and recover quite quickly... The open and then all the major British comps next year is the plan.
Gingy		...	17-09-2015 @ 07:22
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	Alternating EMOM 20 20 double unders 5 24kg KB snatches ea. Not too tough but I wasn't great at double unders...
macroth		...	17-09-2015 @ 08:20
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255 560.0 kgs @ 90kgs UnEq	Gingy said:Indeed! I think it's the variety and the challenge of learning/mastering the new movements and getting back to my old self in terms of fitness. Love it so far! I seem to respond very well to training a lot and recover quite quickly... The open and then all the major British comps next year is the plan.[/quote Cool, I'll keep an eye out for you.
Gingy		...	17-09-2015 @ 20:45
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	Quick little dive in after school 2 mins wall balls (55 reps, first 50 unbroken) 1 min rest 2 min box jumps (48 reps) 1 min rest 2 min wall balls (53 reps, first 40 unbroken) 1 min rest 2 min box jumps (50 reps) Short but enough to make my legs jelly!
Gingy		...	18-09-2015 @ 22:28
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	Tonight Snatch touch and go 60 3 70 3 80 3 90 1F2 90 3 PB 60 2 70 2 80 2 90 2 95 2 PB All reps now singles with a 3s pause in the catch and at the top 60 70 80 90 F 90 Good lot of snatches there Snatch pull Up to 100 3 90 3,3,3,3,3 Fried my back. Harder than I thought Back squat Up to 140 2 155 2 140 2,2,2,2,2 105 15 Strict pull up to chest/HSPU 2" deficit 5/4/3/2/1 for quality Decent little session!
Gingy		...	20-09-2015 @ 12:20
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	Today CJ up to 80 2 100 105 3 60 80 100 115 2 60 80 100 120 1 Decent little bit of CJ. 112.5 is most I've hit in a while so much more like it today. Onwards. Deadlift Up to 100 120 135 10 tng mixed grip 1 135 10 tng mixed grip 2 135 10 alternating Power clusters Up to. 60 2 tng 80 3 tng 90 3 tng PB default 95 1 didn't try more 60 x 5,5( both sets tng but lowered to shoulders first), 5,5 (lowered straight to the floor),1,1,1,1,1,1,1,1,1,1 That lot was coincidentally "grace" I timed it at 2:50 and tbh it barely even hurt.... Considering my PB is 2:17 I'm happy. Wasn't trying to go fast, just did the 5s every 30s then singles drop and go Some bar muscle ups and some butterfly practice... Death by toes to bar + chest to bar Up minute 6 and my chest to bar went to pot. My bar work is awful.real weakness. Assault bike tabata Approx 550 watts/30kmph on the 20s on. Total calories were 66
Gingy		...	21-09-2015 @ 18:27
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	This morning: some double unders, press ups, air squats and pistols to warm up. Then: 5 RFT 20 Wall Balls 20 24kg KB swings (all the way up) Had no clock so just went fast as possible. All unbroken but little pause for composure before each set. Need to reduce this time. This hurt quite a lot more than I expected tbh... think Sunday's session was bigger than I thought.

12345678910 ... 656667 ... 6970717273747576777879