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Thread: Less is More Log

  1. #401
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    Last week was a deload week and we are back on schedule as of today. My arm is feeling good, breathing is good, strength is good and technique is improving day by day. I can now do Double Unders if I do one Single Under in between. Progress! :-) My goal of 2018 was well thought through I think as that is exactly the kind of time a slow learner like myself needs.

    Today's training:

    1. Snatch
    60%/3 - 30kg
    65%/3 - 40kg
    (70%/3)3 - 50kg/60kg

    2. Snatch Pull
    (85%/3)4 - 80kg

    3. Back Squat
    (65%/8)3 - 120kg

    4. Gymnastics Conditioning
    6 sets of 4 unbroken chest-to-bar
    Rest 1 minute between sets

    5. Conditioning
    AMRAP 15:
    45 SU
    15 Power Cleans - 60kg
    45 SU
    15 T2B

  2. #402
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    Had a bit of heavy breathing this morning that disappeared during the training. Ordered a high-quality air purifier that should hopefully help.

    1. Conditioning
    "Freedom Sauce"
    AMRAP 3:
    21 Overhead Squats - bar weight
    21 Over-the-Erg Burpees
    Max Calorie Row
    Rest 3:00
    AMRAP 3:
    18 Overhead Squats - 30kg
    18 Over-the-Erg Burpees
    Max Calorie Row
    Rest 3:00
    AMRAP 3:
    15 Overhead Squats - 40kg
    15 Over-the-Erg Burpees
    Max Calorie Row
    Rest 3:00
    AMRAP 3:
    12 Overhead Squats - 50kg
    12 Over-the-Erg Burpees
    Max Calorie Row
    NOTE: I should have 100% used heavier weights in the OHS.

    2.Gymnastics Conditioning
    6 sets of 6 unbroken Strict HSPU
    Rest 1 minute between sets

    3. Conditioning
    3 RFT:
    20 Calorie Bike
    40 GHDSU

  3. #403
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    Nice workout today and I started this morning with a long stretch and warm-up. Made a huge difference. I am starting to nail down the perfect warm-up but of course, that is a work in progress, always!

    1. Clean & Jerk

    60%/3+1 - 50kg
    65%/3+1 - 60kg
    (70%/3+1)4 - 70kg

    2. Clean Pulls
    (85%/3)4 - 90kg

    3. Front Squat
    (65%/5)4 - 95kg

    4. Conditioning
    "Fixed Linda"
    For time:
    10-9-8-7-6-5-4-3-2-1:
    Deadlifts - 120kg
    Bench - 90kg
    Squat Clean - 50kg

  4. #404
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    Finally back after 9 days sickness. Did feel almost 100% today. I have changed my diet to a Ketogenic Diet as I need to drop some weight before the end of February. I am already in Ketosis and my new method for getting there made this transition super simple.

    1. Snatch
    60%/3 - 30kg
    65%/3 - 40kg
    70%/3 - 50kg
    75%/3 - 50kg
    (80%/3)2 - 60kg

    2. Snatch Pull
    95%/3)4 - 80kg

    3. Back Squat
    70%/8 - 110kg
    75%/8 - 120kg
    80%/8 - 130kg

    4. Gymnastics Conditioning
    5 sets of 6 unbroken muscle-ups

    5. Conditioning
    4RFT:
    21 Wallballs - 9kg
    18 Hang Power Snatches - 35kg
    15 Bar Facing Burpees
    12 C2B PU

  5. #405
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    The body could clearly feel the workout from yesterday, not bad but you could tell I had not trained for 9-days. A pretty short session today but conditioning is starting to feel better. Still keeping weights a bit too low and I'll need to increase that a bit in the next workout that is similar to this one.

    1. Conditioning
    "Wise Men"
    AMRAP 3:
    Macho Man - 40kg
    Rest 3:00
    AMRAP 3:
    Macho Man - 50kg
    Rest 3:00
    AMRAP 3:
    Macho Man - 60kg
    *1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks
    NOTE: Should have started at 50kg or even 60kg in the first round.

    2. Gymnastics Conditioning

    6 sets of 9 unbroken Strict HSPU

    3. Conditioning
    9 Rounds rowing:
    1:40 on, :20 off
    Rest 2:00 after Round 5
    Last edited by tarmyg; 12-06-2016 at 02:08 AM.

  6. #406
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    Another day another workout :-) Somewhat easy load today but felt overall very good!

    1. Clean & Jerk
    60%/3+1 - 40kg
    65%/3+1 - 50kg
    70%/3+1 - 60kg
    75%/3+1 - 60kg
    (80%/3+1)2 - 80kg
    NOTE: Not sure why I all of a sudden could do 80kg CJ but it felt easy. My technique must have gotten super improved.

    2. Front Squat

    70%/5 - 80kg
    (75%/5)3 - 90kg

    3. Conditioning
    1500m Row
    50 Calorie Bike
    1500m Row

  7. #407
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    how's the arm treating you?

    looks like you are killing it man!

    what was this new thing you did to get into ketosis?

  8. #408
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    Quote Originally Posted by RaginCajun View Post
    how's the arm treating you?

    looks like you are killing it man!

    what was this new thing you did to get into ketosis?
    Arm is about 80-90% I would say.

    I eat unlimited amounts of food while getting into Ketosis before making any reductions. Made the transition super simple from a diet perspective. I would be lying if I said living in southern India and eating low-carb was easy as they are 80% vegetarians in this part of the country.

    Thanks for checking in also, really feel like things are turning around at the moment and like always, the sun will go up tomorrow no matter what I do so might as well rise with it.
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    Rest day so I visited my old gym and did some chest isolation exercises.

  10. #410
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    Very short on time today so training was not as intense as it needed to be. Got most of it done though. Missed back squat today, 3x8.

    1. Snatch
    65%/3 - 30kg
    70%/3 - 35kg
    75%/3 - 40kg
    80%/2 - 45kg
    85%/1 - 50kg
    90%/1 - 60kg
    (80%/1)3 - 50kg

    2. Clean & Jerk
    65%/2+1 - 40kg
    70%/2+1 - 45kg
    75%/2+1 - 50kg
    80%/2 - 60kg
    85%/1 - 70kg
    90%/1 - 80kg
    (80%/1)3 - 70kg

    3. Conditioning
    AMRAP 15:
    12 Box Jumps (30/24")
    9 Power Snatch (135/95#)
    6 C2B + 3 Ring Dips

    4. Conditioning
    5 RFT:
    20-16-12-8-4 Throw 20# ball behind you as far as possible
    50' Handstand Walk with guide
    20-16-12-8-4 Pistols
    50' Handstand Walk with guide

  11. #411
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    Pretty decent day today and we are about 3-months away from competition time. This year (2017) is a pure test year for me and it will be super interesting so see how I stack up against others in the masters class here in India.

    1. Power Snatch
    (65%/2)3 - 60kg
    NOTE: That is really more like 90% of what I can do but it gets too easy otherwise as it is not strength that is missing but technique.

    2. Snatch Pull
    (75%/3)3 - 90kg

    3. Overhead Squat
    (65%/3)3 - 60kg
    NOTE:
    Almost my nemesis this darn movement as I am stiff like a plank. But, managed to pull off this weight without falling forward which is a huge feat for me.

    4. Conditioning
    For time:
    30 Box Jumps (30/24")
    30 C2B Pull-ups
    30 KB Swings (2/1.5 Pood)
    30 Front Squats (135/95#)
    30 T2B
    30 Push Press (135/95#)
    30 Deadlifts (135/95#)
    30 Wallballs (30/20#)
    30 Bar Facing Burpees
    30 Double-unders
    TIME: ~34 minutes

  12. #412
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    Quick workout today during our scheduled deload week! Feels like we just had one but I trust this guy and his programming so no issues there :-)

    1. Conditioning
    "The Chief"
    5 Rounds:
    AMRAP 3:
    3 Power Snatch - 60kg
    6 Push-ups
    9 Air Squats
    *Rest 1:00 after each round

  13. #413
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    man you are tearing it up

    making me feel like i dont do shit!
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  14. #414
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    Still deloading until the end of this week. Today was pretty heavy only due to one exercise, rope climbs. My arms are simply too weak compared to body weight which is something I'll have to work on. I pushed through, though.

    1. Power Clean
    (65%/2)3 - 80kg
    NOTE: 80kg is pretty much max for me with my technique right now but going lower makes this not a useful workout.

    2. Clean Pull
    (75%/3)3 - 90kg

    3. Back Squat
    (65%/2)3 - 110kg

    4. Conditioning
    For Time:
    5 Legless Rope Climbs
    25 Cal Assault Bike
    Rest 2:00
    4 Legless Rope Climbs
    20 Cal Assault Bike
    Rest 1:30
    3 Legless Rope Climbs
    15 Cal Assault Bike
    Rest 1:00
    2 Legless Rope Climbs
    10 Cal Assault Bike
    Rest :30 seconds
    1 Legless Rope Climbs
    5 Cal Assault Bike
    NOTE: Scaled down and used regular rope climbs.

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    As always on Thursdays, I go to my old gym and do some chest and arms isolation movements. My arms exercises have a very specific purpose, being able to climb a peg board and improve rope climbs but as my arms still can not do pure bicep movements I am inventing ways around that that worked well today. Will take a few months to improve the strength to where it needs to be.
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  16. #416
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    Quote Originally Posted by RaginCajun View Post
    man you are tearing it up

    making me feel like i dont do shit!
    I dont do shit, so he's really making me look bad!

    Keep up the excellent work Tarmy.
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  17. #417
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    Took yesterday off. My body was simply not up for it, completely worn out. Today I was back at it however and it was a fairly heavy conditioning session.

    1. Gymnastics Conditioning
    Muscle-up practice

    2. Conditioning
    For time:
    1 Round of Eva
    2 Rounds of Kelly
    1 Round of Eva

    1 Round Eva = 800m Run, 30 KB Swings (32/24kg), 30 Pull-ups
    1 Round Kelly: 400m Run, 30 Box Jumps (24/20"), 30 Wallballs (20/14#)

  18. #418
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    Deload week done and we are back into full swing again. Must admit it is hard to follow the "recommended" weights so the decision to use 2017 as a test year is looking very smart right now. Considering there are many gymnastics movements I can not do yet that is something I got over a year to get right. The next few weeks are high volume and mid-to-high intensity weightlifting, with some heavy pulls and squat waves. Itís likely to get a little interesting.

    1. Power Snatch
    60%/3 - 30kg
    65%/3 - 40kg
    70%/3 - 50kg
    (75%/3)3 - 60kg

    2. Snatch Pull
    (100%/3)4 - 80kg

    3. Back Squat
    75%/5 - 120kg
    80%/1 - 130kg
    75%/5 - 120kg
    83%/1 - 135kg
    75%/5 - 120kg
    85%/1 - 140kg
    NOTE: Technically I keep round this up. Keep adding super small 1kg weights back and forth on the bar makes zero sense to me!

    4. Gymnastics Conditioning
    6 strict Musle ups
    12 strict c2b
    18 strict pull ups
    NOTE: Most of this is simply practice for me, not a chance I am doing strict MU at this stage.

    5. Conditioning
    With a running clock
    at the 0:00
    21-15-9:
    Squat Cleans - 60kg
    Strict Ring Dips
    at the 10:00
    15-10-5
    Power Cleans - 70kg
    Strict Ring Dips
    at the 20:00
    9-7-5 reps
    Hang Squat cleans - 70kg
    Strict Ring Dips

  19. #419
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    Damn, that's is some work right there!!!
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  20. #420
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    Today working out felt really good. Kept a good pace and conditioning seems to improve at a slow but steady speed.

    1. Row Conditioning
    9 Rounds:
    1:40 on, :20 off
    *Rest 2 min rest after round 5
    NOTE: Distance 4033m

    2. Bike Conditioning
    7 Rounds:
    20 Cals
    Rest :40 between efforts

    3. Run Conditioning
    5 Rounds:
    400m
    Rest 1:00 between efforts

    4. Conditioning
    3 Rounds:
    500 Meter Row
    12 Push Jerks - 70kg
    15 T2B

  21. #421
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    Another workout that felt great and this after running a boot camp for the Police this morning. Conditioning is 100% increasing :-)

    1. Power Clean + Power Jerk
    60%/2+1 - 60kg
    70%/2+1 - 70kg
    (75%/2+1)3 - 75kg

    2. Clean Pull
    (100%/3)4 - 100kg

    3. Front Squat
    75%/3 - 85kg
    80%/1 - 90kg
    75%/3 - 85kg
    83%/1 - 95kg
    75%/3 - 85kg
    85%/1 - 100kg
    NOTE:
    This is to light. Need to test one RM.

    4. Conditioning
    AMRAP 3:
    75 SU Buy-In
    15 Deadlifts - 100kg
    15 Bar Facing Burpees
    Rest 3:00
    AMRAP 3:
    75 SU Buy-in
    10 Deadlifts - 120kg
    10 Bar Facing Burpees
    Rest 3:00
    AMRAP 3:
    75 SU Buy-in
    5 Deadlifts - 140kg
    5 Bar Facing Burpees

    5. Gymnastics Conditioning
    EMOM 12:
    Odd: 20 GHDSU
    Even: 10 Strict HSPU

  22. #422
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    Today's workout. The load, seen over a week, is somewhat high, so my nutrition needs to be fine tuned over the next 60-days to be optimal for the Open at the end of February. It really should be optimal already, but this is, of course, a never-ending quest for perfection. I also failed one of my back squat lifts today, and that is another sign my nutrition needs improvement.

    1. Snatch
    65%/4 - 30kg
    70%/4 - 40kg
    75%/4 - 45kg
    80%/3 - 50kg
    (85%/3)2 - 50kg

    2. Clean & Jerk
    65%/3+1 - 50kg
    70%/3+1 - 60kg
    75%/3+1 - 70kg
    80%/3+1 - 70kg
    (85%/3+1)2 - 75kg

    3. Back Squat
    78%/4 - 125kg
    83%/1 - 135kg
    78%/4 - 125kg
    86%/1 - 140kg
    78%/4 - 125kg
    88%/1 - 145kg (Failed this lift)

    4. Conditioning
    EMOM 18:
    Min 1: 20 Cal Bike
    Min 2: 10 chin-ups
    Min 3: AMRAP Throw 9kg behind as far as possible
    Last edited by tarmyg; 12-23-2016 at 04:25 AM.

  23. #423
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    Well, we are in the holiday season so training is quite sporadic, to say the least. Will not be fully back until January 4 as school is back on at that time.

    Today was crazy heavy for me. Had a hard time with the last round but pushed through. I skipped rope climbs, again, as arms keep messing up when I do them. Not sure how to ever train that stuff but it is what it is.

    1. Hang Clean
    60%/3 - 60kg
    65%/3 - 70kg
    (70%/3)3 - 75kg

    2. Clean Pull
    (105%/3)4 - 100kg
    NOTE: Need weight increase

    3. Jerks
    60%/3 - 65kg
    70%/3 - 70kg
    75%/3 - 75kg
    (80%/3)2 - 80kg

    4. Front Squat
    78%/3 - 80kg
    83%/1 - 90kg
    78%/3 - 80kg
    85%/1 - 95kg
    78%/3 - 80kg
    87%/1 - 100kg
    NOTE: Keep forgetting to add more weights here, way to light!

    5. Conditioning
    "Tri Sprint Intervals"
    6 Rounds of:
    AMRAP 4:
    30/20 Calorie Row
    20/15 Calorie Assault Bike
    AMRAP of 10m Shuttles in remaining time
    Rest 4 mins between rounds
    NOTE: Added 40kg on the sled. Shuttles each round: 4,3,3,2,2,3

    6. Conditioning
    21-15-9:
    Power Snatch - 43kg
    Wallballs - 9kg

  24. #424
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    Today was arms-hurting-like-f*^(&k day. Damn, could not get a snatch above my head without agonizing pain. Quit after trying for about 30-minutes straight to get warm enough but it was simply not going to happen today. Nothing wrong with my legs however so I decided to run a 30-minute squat challenge.

    Today's workout:

    30-minutes, 10 reps every 3 minutes.
    Back Squat - 100kg (220 lb)

    Easy peasy Japanese

  25. #425
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    Today was the first day back at CrossFit and the workout was, as far as I can remember, the heaviest I have done thus far. Completely over the top to be honest. In the last WoD, I only did one round to wait and then finish it at home because I had nothing left in me, nothing! Not only that, the time to complete this monster was a good 4h. I mean, that is somewhat crazy right? Let me start with a nutrition update:

    Nutrition update:
    I have to cut some fat before the CrossFit Open starts in 7 weeks. Nothing crazy but it would be good to be a bit lighter as it makes the gymnastic movements much easier. I am for the first time ever using T3 to cut. After some feedback from numbere in another thread, it is clear T4 do nothing for me. If T3 is also not helping I am going to spend some serious time on blood tests and these compounds to see what is happening. I am keeping this pretty simple in terms of macros and calories. Total calories in a day are ~2,620 and of that, I have 260g of carbs, 100g of fat, and 170g of protein.

    Todays workout:

    1. Snatch
    65%/3 - 30kg
    70%/3 - 40kg
    75%/3 - 45kg
    80%/2 - 50kg
    (85%/1)2 - 55kg
    90%/1 - 60kg

    2. Clean & Jerk
    65%/3+1 - 60kg
    70%/3+1 - 65kg
    75%/3+1 - 70kg
    80%/2+1 - 75kg
    (85%/1)2 - 80kg
    90%/1 - 85kg - failed attempt

    3. Back Squat
    82%/4 - 130kg
    86%/1 - 135kg
    82%/4 - 130kg
    89%/1 - 145kg
    82%/4 - 130kg
    92%/1 - 150kg - failed attempt

    4. Gymnastics Conditioning
    EMOMx10:
    :10 L-Sit + 10 Pistols (5/side)

    5. Conditioning
    AMRAP 5:
    Power Snatch - 60kg
    AMRAP 4:
    Bike for Calories
    AMRAP 3:
    Power Snatch - 60kg
    AMRAP 2:
    Bike for Calories
    NOTE: Totaled 38 snatches and ~85 calories on the bike

    6. Conditioning
    5RFT:
    7 Man Makers* - 25kg
    7 Medball throw behind - 9kg
    7 Chest to bar
    *1 Man Maker = Burpee with dumbbells to overhead, no jump required

    7. Burner Conditioning
    5RFT:
    15 Burpees
    50 Double-unders

  26. #426
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    Today the training included a bunch of running that I skipped. No way my body would be able to handle the prescribed load today so I lowered the weights on most things. Was still plenty heavy considering yesterday's session. At least I got through the whole workout in ~90 minutes.

    1. Barbell Conditioning
    5 Clean and Jerks - 40kg
    4 Clean and Jerks - 50kg
    3 Clean and Jerks - 60kg
    2 Clean and Jerks - 70kg
    3x1 Clean and Jerk - 80kg
    NOTE: Tried a few attempts on 90kg, was not going to happen. I got it in me but there is a complete mental block. As an example, prescribed CJ was 140kg today, I mean, really!

    2. Conditioning
    For time:
    30 Hang Squat Cleans - 40kg
    30 HSPU
    30 Thrusters - 40kg
    30 Box Jumps Overs - 24"
    30 Overhead Squats - 40kg
    30 C2B Pull-ups

    3. Burner Conditioning
    21-15-9:
    Bike for Cals
    T2B

  27. #427
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    This message I got in today's email could not have been more Welcome! :-)

    **This is a scheduled deload week**

    1. Snatch
    60%/2 - 40kg
    65%/2 - 45kg
    70%/2 - 50kg

    2. Snatch Pull
    (80%/3)3 - 80kg

    3. Back Squat
    (65%/3)3 - 110kg

    4. Gymnastics Conditioning
    For time:
    50 Strict C2B Pull-ups

    5. Conditioning
    AMRAP 15:
    30 Wallballs - 9kg
    20 Power Snatch - 35kg
    5 Jump-to-bar Muscle-ups
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    Did not perform as well as I could have today. Not sure why but still feel like I have a lot of potential left as far as conditioning go. Contacted a well respected coaching company that I will use after CrossFit Open is over this year. Would be a dumb idea to change things at this very moment.

    1. Conditioning
    15 minutes on Assult Bike

    2. Conditioning
    "Marston"
    AMRAP 20:
    1 Deadlift - 140kg
    10 T2B
    15 Barbell Burpees
    NOTE: Only got 6 rounds + 7 reps. Really should be able to do much more.

    3. Gymnastics Conditioning
    For time:
    50 Strict HSPU

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    Felt pretty tired and torn up today. Not sure why but workout suffered a bit. Mostly in terms of effort. Could have done way better.

    1. Snatch
    60%/1 - 40kg
    65%/1 - 45kg
    70%/1 - 50kg
    (75%/1)3 - 50kg

    2. Clean & Jerk
    65%/1 - 50kg
    70%/1 - 60kg
    (75%/1)3 - 70kg

    3. Back Squat
    (70%/3)3 - 115kg

    4. Big Clean Complex
    6 Sets of the following Complex :
    High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press - 50kg
    High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk - 50kg
    High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk - 50kg

    One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the overhead movements, itís allowed Ė just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.

    5. Conditioning
    EMOMx15:
    Min 1: 50' Overhead Walking Lunge - 43kg
    Min 2: Max Muscle-ups in :40
    Min 3: 50 Double-unders
    NOTE: Since I can not do Muscle-ups or Unbroken DU I simply used that time to practice.

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    Back at it today. The shoulder's felt extremely weak today for some reason, funny how this stuff seems completely unpredictable. I had not trained since Friday so shoulders really should not have been this tired but doing the Thrusters today was almost impossible. My first suspicious is nutrition as I am eating at a slight deficit.

    1. Snatch
    60%/1 - 35kg
    70%/1 - 40kg
    75%/1 - 45kg
    80%/1 - 50kg
    85%/1 - 55kg
    90%/1 - 60kg
    (80%1)2 - 50kg
    NOTE: Took 5 damn tries to get the damn 60kg snatch up. Yeah, something weird going on.

    2. Snatch Pull
    95%/3 - 95kg
    (100%/3)4 - 100kg

    3. Front Squat
    60%/3 - 80kg
    70%/3 - 85kg
    75%/3 - 90kg
    80%/3 - 95kg
    (85%/3)4 - 100kg

    4. Conditioning
    "The Seven"
    7 Handstand push-ups
    7 Thruster - 63kg
    7 TTB
    7 Deadlift - 107kg
    7 Burpees
    7 Kettlebell swings, 2 pood (32kg)
    7 Pull-ups

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    Truly great conditioning session today. Felt overall in decent shape.

    1. Conditioning
    3RFT:
    30 Power Cleans - 60kg
    30 Wallballs - 9kg
    30 Calorie Row
    TIME: 25.50

    2. Burner Conditioning
    5RFT:
    10 1-Arm DB Snatch - 30kg
    10 Box Jump-overs - 24"
    TIME:
    ​10.19

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    Great workout again but I am going to need some feedback on how to improve conditioning over the next year. Being far from a pro in that department I have contacted some knowledgeable people that can help me out.

    1. Clean & Jerk
    60%/2 - 60kg
    65%/2 - 65kg
    70%/2 - 70kg

    2. Clean Pull
    (80%/3)3 - 90kg

    3. Front Squat
    (65%/3)3 - 90kg

    4. Stamina Conditioning
    EMOMx12:
    Odd: 6 TTB + 6 OHS - 45kg
    Even: 6 TTB + 6 Thrusters - 45kg

    5. Row
    4000m Row at a slow pace. About 700 calories/hour pace

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    Technically Rest day but did some isolation work on the chest and arms.

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    Misread the training today so could not time my conditioning correctly. Started to use an online tool to compare myself (and get a reality check) with others to see how well I stack up thus far. Fair to say I am quite a bit behind :-) Good news is my double-unders are finally starting to come along.

    1. Snatch
    60%/2 - 35kg
    70%/2 - 40kg
    75%/2 - 45kg
    80%/2 - 50kg
    (85%/2)2 - 55kg
    (90%/1)2 - 60kg

    2. Clean & Jerk
    60%/2+1 - 40kg
    70%/2+1 - 50kg
    75%/2+1 - 55kg
    80%/2+1 - 60kg
    (85%/2+1)2 - 65kg
    (90%/1)2 - 70kg

    3. Front Squat
    60%/2 - 70kg
    70%/2 - 80kg
    75%/2 - 90kg
    80%/2 - 100kg
    (85%/2)2 - 110kg

    4. Conditioning
    21-15-9 OHS - 40kg
    21-15-9 C2B Pull-ups
    21-15-9 Power Snatch - 40kg
    21-15-9 Over-the-Bar Burpees

  35. #435
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    Rotated Snatches today. That's it :-) Should have done more but felt a bit off so held back.

  36. #436
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    Another day feeling a bit off. Felt like I could not give 100%. Got through most of it but still should have done better.

    1. Snatch
    60%/1 - 30kg
    70%/1 - 35kg
    75%/1 - 40kg
    80%/1 - 40kg
    85%/1 - 0kg
    90%/1 - 0kg
    95%/1 - 0kg
    80%/1 - 0kg
    85%/1 - 0kg
    95%/1 - 0kg
    NOTE: Right shoulder hurt so was hard to get the snatches up.

    2. Snatch Pull
    100%/3 - 90kg
    (105%/2)3 - 95kg

    3. Front Squat
    60%/3 - 70kg
    70%/3 - 70kg
    75%/3 - 80kg
    80%/3 - 80kg
    85%/2 - 90kg
    (90%/1)3 - 100kg

    4. Gymnastics Conditioning
    6x6 Muscle-ups
    Rest 1:00 between sets

    5. Conditioning
    21-15-9:
    Wallballs - 9kg
    C2B Pull-ups
    Thrusters - 43kg
    Box Jumps - 24"
    Kettlebell Swings - 24kg

  37. #437
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    Been on a calorie deficit (350kcal under maintenance) for 3-weeks today and except for some obvious stop in strength gains, it feels super easy doing this right now. Here are the current stats:

    Start, 1-4-2017: 87.7kg (193.3lb)
    Now, 1-24-2017: 82.3kg (181.4lb)
    Total loss: 5.4kg (11.9lb)

    My normal maintenance is ~2850.

    I have added one stat in my training since I started using Beyond The Whiteboard where I can see (assuming people are not lying) how well I stack up against others. I am looking pretty pathetic right now but this is a marathon and not a sprint so taking that with ease.

    Today's workout

    1. Conditioning
    AMRAP 3:
    21 Deadlifts - 70kg
    21 Over-the-Erg Burpees
    Max Cal Row in time remaining
    Rest 3:00
    AMRAP 3:
    18 Deadlifts - 85kg
    18 Over-the-Erg Burpees
    Max Cal Row in time remaining
    Rest 3:00
    AMRAP 3:
    15 Deadlifts - 105kg
    15 Over-the-Erg Burpees
    Max Cal Row in time remaining
    Rest 3:00
    AMRAP 3:
    12 Deadlifts - 125kg
    12 Over-the-Erg Burpees
    Max Cal Row in time remaining
    NOTE: Total - 181 reps (Whiteboard leader - 271 reps)

    2. Stamina Conditioning
    EMOMx12:
    Odd: 50 Double-unders
    Even: 12 Kipping HSPU
    Last edited by tarmyg; 01-24-2017 at 10:29 AM.

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    Feel like I found a secret nobody knows about in terms of burning fat and doing it easily, CrossFit :-) I know how it sounds but ever since I started this journey 220 days ago I can eat very differently and still be lean. It is quite remarkable for me. The HIIT training also helps in deterring hunger. All those days of counting and going fucking crazy seem like such a waste now when I just could have done this.

    1. Clean & Jerk
    60%/1 - 45kg
    70%/1 - 50kg
    75%/1 - 55kg
    80%/1 - 60kg
    85%/1 - 65kg
    90%/1 - 70kg
    80%/1 - 60kg
    85%/1 - 65kg
    95%/1 - 75kg

    2. Clean Pull
    100%/3 - 100kg
    (105%/2)3 - 105kg

    3. Back Squat
    60%/2 - 100kg
    70%/2 - 110kg
    75%/2 - 120kg
    80%/2 - 130kg
    85%/2 - 135kg (1 rep)
    (90%/1)3 - 140kg (fail)
    NOTE: Leg strength has gone down considerably even though the calorie deficit is not that large.

    4. Gymnastics Conditioning

    5RFT:
    5 T2B
    5 C2B
    5 Bar MU
    Rest 1:00 between sets
    NOTE: Time - 8 minutes 40 seconds

    5. Conditioning
    AMRAP 18:
    80 Wallballs - 9kg
    60 Calorie Row
    40 1-Arm DB Snatch - 30kg
    20 OHS - 60kg
    10 Ring MU
    NOTE: Total - 221 reps (Whiteboard leader - 311 reps)

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    Missed posting yesterday.

    1. Snatch
    60%/2 - 30kg
    70%/2 - 35kg
    75%/2 - 40kg
    80%/2 - 45kg
    85%/1 - 50kg
    90%/1 - 50kg
    95%/1 - 50kg

    2. Clean & Jerk
    60%/2+1 - 45kg
    70%/2+1 - 50kg
    75%/2+1 - 55kg
    80%/2+1 - 60kg
    85%/1 - 65kg
    90%/1 - 70kg
    95%/1 - 75kg

    3. Back Squat
    60%/2 - 100kg
    70%/2 - 110kg
    75%/2 - 120kg
    80%/2 - 125kg
    85%/2 - 130kg
    90%/1 - 135kg
    95%/1 - 140kg

    4. Gymnastics Conditioning
    5x12 Unbroken Kipping HSPU
    Rest as needed

    5. Conditioning
    Ascending Ladder for 8 Minutes:
    3 Clean & Jerks (155/105#)
    3 Over-the-Bar Burpees
    6/6, 9/9...
    NOTE: Total reps - 22 (Whiteboard leader: 101​)

  40. #440
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    Great session today. Fried me pretty well :-)

    1. Conditioning
    7RFT:
    9 CJ - 50kg (Scaled, was supposed to be 63kg)
    15 T2B
    21 Calorie Row
    Rest 2:00 between rounds
    NOTE: Total time - 51 mins 47 secs. No posts on leader found.

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