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Old 08-17-2010, 12:55 PM   #101
Nick Feo
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Re: Nick's Log. GID

17/8/10

Power snatch:
worked with 30 kg (65 lb). did 3 snatches on the min for 10 min.


crazy warm up with box jumps, bear crawls, and foward rolls. didnt have enough time to stretch hips, it held back my snatch drills. also primarily worked on landing in a narrower stance.

Fight Gone Bad (2 rounds):
1 min 20 lb wall ball
1 min 35 kg (75 lb) sdhp (kettlebell)
1 min 35 kg (75 lb) push press
1 min box jumps
1 min row (calories)
1 min rest

rounds of 129 and 101

leon was counting for me the entire time. tried not to let him down. started with the push press; did 50 in a min, might have worn myself out. the never did kettlebell sdhp; it felt weird with the weight so centered, and it was my last station so fatigue had already set in each round.
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Old 08-18-2010, 04:08 PM   #102
Nick Feo
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Re: Nick's Log. GID

18/8/10

Shoulder Press:
worked up to 70kg (155) for 5

wasn't feeling it today. shoulders might be a lil fatigued from doing around 80 push presses yesterday for FGB.


In 9 min:
run 1 mile
in the remaining time
AMRAP ground to overhead 60kg (135)

mile in 7:30. 15 ground to overheads


I paced the mile too much. part trying to save a lil for the ground to overheads at the end, part to compensate from running in chucks. can plan better next time.
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Old 08-19-2010, 02:04 AM   #103
Chris Kemp
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Re: Nick's Log. GID

Nick - just found your log here fella. You're doing great work in the box and look forward to watching you meet and exceed your previous strength levels with tighter form over the next couple of months. Noticed a couple of comments about not being able to loosen up your hips - feel free to get in a little earlier and work your own stuff before class starts

Cheers, kempie
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Old 08-19-2010, 01:01 PM   #104
Nick Feo
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Re: Nick's Log. GID

19/8/10

Power Clean:
worked up to 70kg (155) for 2

started late because of a impromptu mobility session with leon. worked on loosening the hips, stretching and box squats. made progress on the clean form. i feel like i'm responding better to their lifting cues.


3 rounds:
10 sdhp at 1/2 BW (70 kg. more than 1/2 for me)
15 broad jumps

3:49

the broad jumps were about 5 ft, i'm probably off on this. met-con felt as it should have felt.
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Old 08-19-2010, 01:23 PM   #105
Leon Robotham
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Re: Nick's Log. GID

Hey man, glad that the cues are working well for you and that it all makes sense. I seriously doubt that you'd ever let me or Kempie down, I just thought I'd count to save you the hassle. If i'd have known your capacity i'd have told you to slow down out of the gate, but regardless of that you did good!

You do need to get in early to loosen up before class if possible. People get in and warm-up or work on their specific needs early followed by a generic warm-up then a skill warm-up for that session. The latter two are part of the class but anything specific to you needs to be done prior.

Glad that you're responding well to the cues, you're moving better already!

Oh.. The broad Jumps are 6ft.
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Last edited by Leon Robotham; 08-19-2010 at 01:31 PM..
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Old 08-20-2010, 03:12 AM   #106
Nick Feo
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Re: Nick's Log. GID

Quote:
Originally Posted by Leon Robotham View Post
Hey man, glad that the cues are working well for you and that it all makes sense. I seriously doubt that you'd ever let me or Kempie down, I just thought I'd count to save you the hassle. If i'd have known your capacity i'd have told you to slow down out of the gate, but regardless of that you did good!

You do need to get in early to loosen up before class if possible. People get in and warm-up or work on their specific needs early followed by a generic warm-up then a skill warm-up for that session. The latter two are part of the class but anything specific to you needs to be done prior.

Glad that you're responding well to the cues, you're moving better already!

Oh.. The broad Jumps are 6ft.

I agree. I finally got the bus system figured out and am going to start trying to come in earlier to stretch
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Old 08-21-2010, 01:42 AM   #107
Nick Feo
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Re: Nick's Log. GID

20/8/10

Deadlift:
worked up to a set of 180kg (396 lb) for 5.

the sets felt fine. could have went heavier. stopping at 180 was more of a function of time constraint than anything else.


3 rounds for time:
400mrun
21 kettlebell swings 24kg
12 burpees

10:30

This was "helen" but without the pull ups. first time ever doing kettlebell swings in a workout. took a little bit to get the rhythm down and find the rom at the top of the swing. have been going to the 6pm session and am amazed at some of the conditioning of these guys. its going to give me something to aspire towards.
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Old 08-23-2010, 12:58 PM   #108
Nick Feo
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Re: Nick's Log. GID

23/8/10

Back squat:
worked up to 185kg (407 lb) for a set of 5

felt alright, worked on squatting with a slightly narrower stance than i'm used to. worked on not moving feet during the set.


For time:
400m run

then
5 rounds
2 heavy *** squats (110 kg=242lb)
3 burpees
4 high *** box jumps (thinking around 36 in. it was higher than my hip)

6:29

the box jumps slowed my down. it was a high box for me and had some hip fatigue from the front squats. didn't use a gather step for the jumps. i couple time i jump, i had no idea if i was going to hit the height or not. happily i didn't fall off.
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Old 08-23-2010, 01:56 PM   #109
Leon Robotham
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Re: Nick's Log. GID

Quote:
Originally Posted by Nick Feo View Post
23/8/10

Back squat:
worked up to 185kg (407 lb) for a set of 5

felt alright, worked on squatting with a slightly narrower stance than i'm used to. worked on not moving feet during the set.


For time:
400m run

then
5 rounds
2 heavy *** squats (110 kg=242lb)
3 burpees
4 high *** box jumps (thinking around 36 in. it was higher than my hip)

6:29

the box jumps slowed my down. it was a high box for me and had some hip fatigue from the front squats. didn't use a gather step for the jumps. i couple time i jump, i had no idea if i was going to hit the height or not. happily i didn't fall off.
I had to have a pop at this as well mate. The box jumps were high for sure, but I felt the front squats more on the burpees.
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Old 08-25-2010, 12:37 PM   #110
Nick Feo
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Re: Nick's Log. GID

25/8/10


shoulder press:
worked up to 75kg (165 lb) for 5


felt better this week than last. less fatigue and better form.


in 10 min
200m run
30 kettlebell swings (24kg)
then amrap
1 shoulder press (40kg=88lb)
2 push press
3 push jerk

21 round

holy shoulders
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