Category Archives: Crossfit

Week of July 11th

Day 1  Just wanted to include that The food Group (Team WAG) has asked me to do 2×300 calorie MISS sessions a week.  Sunday i did this on the Assult Bike. 35:36, getting off every 100 Calories to shake out … Continue reading

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Week of July 4th 2016

Day 1 A. Power Clean 12×1 @162. Begin Set every :45 B: 1 Push Jerk + 1 Split Jerk, 1-1-1-1, 2:00 Rest between each sets (Start working weight 175lbs) – Finished at 220lbs.  Packed on 230 but it felt too … Continue reading

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Week of June 20th, 2016

Day 1 Power clean, 12×1 @ 65-70% of 1RM power clean, begin a set every :45 – 155lbs working set. 2 push press + 1 split jerk, 1-1-1-1, 2:00 rest between sets – worked up to last set of 200lbs.. … Continue reading

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Week of June 13th 2016

Day 1 Power clean, 10×1 @ 65-70% of 1RM power clean, begin a set every :60  – 145lbs for each set. Push press, 2-2-2-2, 2:00 rest between sets – built up to a working set of 195lbs for all reps. … Continue reading

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Week of June 6th 2016

Day 1. Power clean clusters, 3×1.1.1 @light/moderate loads, :10 between singles, 2:00 between sets – 195lbs working set.  Aimed for 200 as a last go but didn’t get my elbows around fast enough Push press, 3-3-3, 2:00 rest between sets … Continue reading

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Week of May 30th 2016

Day 1 Power clean clusters, 4×1.1 @light/moderate loads, :10 between singles, 2:00 between sets – Built up to working weight of 195lbs.. Push press, 4-4-4, 2:00 rest between sets – worked up to 190lbs for 4 + For time: 7:42 … Continue reading

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Week of February 7th 2016

Can’t belive how long it’s been since I did a last post. A Few Changes So I’m still working on an injury, lower back is all tight and left hip flexor etc which causes me some issues.  I’ve had it … Continue reading

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Week of November 30th

Day 1 Power snatch clusters, 3×1.1.1.1, :10 between singles, 2:00 between sets – 140lbs after a couple of tries. Some times you have them sometimes you don’t Back squat, 3×3-5, 2:30 rest – 275 for 3, then put on 300 … Continue reading

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Week of November 23 2015

Day 1 Power snatch clusters, 3×1.1.1.1.1, :10 between singles, 2:00 between sets –  Managed 145lbs for this. Felt good to be lifting again. had a couple of drops and i’m not ready to go to 150 yet. Back squat, 3×4-6, … Continue reading

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Week of November 16th

Day 1 A Power snatch, 10:00 technique/speed work at light/moderate weight – hit 140lbs comfortably. I don’t think that i’ll go much higher than this too quickly until i do some more at this weight. Back feels good just want … Continue reading

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