Wednesday, 30 January

Crossfit Yamba
4:00pm

Squat Clean
2 @ 70
2 @ 90
2 @ 110
3 x 2 @ 125

Hang (BK)
3 x 1 @ 110

Hang (AK)
3 x 1 @ 120

Conditioning
25s
16:34
Muscleups and C2B pull-ups killed me

Class
Working with Kaz to complete AMRAP in 12 minutes

Run 800m together
Then max rounds of:
20 Partner burpees (10 each-2 at a time)
120m Partner carry (Kaz weighs around 55kg)
4rds 11 burpees


Working Kaz perform AMRAP in 12 minutes

Partner 1 Run 200m
Partner 2 Max double unders
Alternate after each run is complete. Highest DU wins

Will - 285
Kaz - 311

Fuck me that run sucks ass, did some work on my hip after felt very tight...

Tuesday, 29th January

Crossfit Yamba
8am

20 min to establish 1rm snatch
105, felt shit as I backed off oly lift last week


Wod 1
3rds, 7 TTB

Wod 2
3rds 1 pull-up

Wod 3
2rds 10WB
(I hate u ring dip)

Wod 4
3rds 1kte

Wod 5
1.2km
Ran like a busted ass trying to keep an 80% pace, pretty sure an old lady pushing a wheelie walker passed me on this run, I had nothing left...

Sunday, 27th January

Crossfit Yamba
8am

With a 40 minute running clock…

1 minute ME Muscle-Ups
7reps

Rest 1 minute.

7 minute AMRAP of:
75 Double-Unders
20 Lateral Burpees (over BB)
10 Hang Power Snatches @ 40

3rds 15burp

Rest 1 minute.

1 minute ME Muscle-Ups
8reps

Rest 1 minute.

7 minutes to establish a 1RM Front Squat
140kg

Rest 1 minute.

2 minutes ME Muscle-Ups
12reps

Rest 1 minute.

3 rounds for time of:

Row 20 Calories
15 Lateral Burpees (over BB)
10 Hang Power Cleans 60

2rounds 7burpee

2 minutes ME Muscle-Ups
7 reps (ugh!!!!)

Rest 1 minute.

7 minutes to establish a 1RM Jerk
120kg


6:30pm
Run 5k
27:34
Ran with Cass in the rain, was a slow time and we ran an extra km as I fucked up the distance...

Saturday, 26th January

Australia Day
Strength Quest, Gold Coast

110kg on the log
Don't think it counted though as I kinda push pressed it off my head

Farmers walk
100kg 15m in 9.44sec

Yoke
305kg 15m in 14:40
Never done yoke before so that was pretty cool

Deadlift
240kg

Friday, 25th January

A) 20min to establish 1rm C&J
135kg

B) ME UB TTB
18 - Hands just couldn't grip any longer stupid hands!!

C) 9,7,5 + run
17:26
Muscle Ups slowed me way down, still had plenty in the tank for the run...

Wednesday, 23rd January

Between Heaven and Hell
3:30pm

Backsquat
7x70, 5x100, 5x125, 3x150, 1x175

3RM hang sq clean
125kg

5x5 Hi hang snatch
50, 55, 3x70

For Time
3 rounds
10x over the bench burpee
20x KBS @ 32
6:15
Into
3 rounds
40m prowler push @ 115kg
50 DU
7:02

Total working 13:17

Tuesday, 22nd January

Crossfit Yamba
7:30am

Woke up felling extremely tired and lethargic, didn't have much time to train today due to other commitments. Had a cup of Black Death and dragged my arse to train...

Backsquat
7x70, 5x100, 5x125, 3x150, 1x175

Deadlift (15min to find 3RM)
180, 205, 210, 220, 225

For time
100DU
15 Pullup (strict with 3sec pause at bottom)
30 wallball @ 10kg
15 pullup
100 Double Unders

7:42
Pull-ups slayed me was managing sets of 4 and 3 but broke down to singles by the end.

Monday, 21st January

Crossfit Yamba

Rest Day

Spent day at work made sure to fit in time to roll and stretch out

Backsquat
5x100, 3x125, 3x150, 1x175

Sunday, 20th January

Crossfit Yamba
5:00pm

Back Squat (High Bar)
5x100, 5x125, 3x150, 1x175

15min to establish a 1RM C&J
100, 105, 115, 120, 125, 130, 135

Conditioning
Nasty Girls

11:10
Fuckin Muscle ups!!!!

Saturday, 19th January

Mitchell Compound

12:00pm

Getting swimming coaching from Dan, help me to stop drowning. Wod with Sam and Rick

In 2 minutes complete

25m swim

5 x Pushup

5 x Burpee

Repeat for 7 rounds

Between Heven and Hell

1:00pm
Back Squat (High Bar)
5x100, 5x125, 3x150, 1x175

20min to establish 1RM Snatch

70, 80, 85, 90, 100, 105, 110, 115, 120(miss)

Conditioning

A1) HPS @75

A2) Weighted Dip @15

A3) HSW 

B) 14,13,11

Friday, 19th January

Between Heven and Hell

1:00pm
Back Squat (High Bar)
5x100, 5x125, 3x150, 1x175, 1x190

Conditioning
3 rounds
Squat clean to thruster @ 75kg
Burpees
20 sec sprint @100%

16:21 inc rest

Shoulder to overhead @ 75kg
KBS @ 48kg
Prowler @ 125kg

18:08 inc rest
Hurt!!!

5:00pm
Every min on the min for 7 min
1 power snatch + 3 snatch Balance @85kg

4x25 GHD situp

Thursday, 18th January

Crossfit Yamba

Backsquat
5x100, 3x125, 3x150, 1x175

Did it in the low bar variation, felt alot easier than High bar

A)
Hang Squat Clean
2x110, 2x115, 2x120(fking heavy) 1x125, 1x130 (pr)

B)
C2B Pullup unbroken
Trying hard to hold onto the bar for 20 but not easy
12,9,15,14

C)
19:12
Sucked so bad on the Muscle ups