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Gabriel Amato 11-19-2012 04:47 PM

Re: Gabriel Crossfit Logs

“ Helen”

3 rounds of:

400 mts run
21 Kb Swing 24 kg
12 Pull Ups

[I]Time: 8:15[/I]


Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then three rounds of:
5 Pull-ups
10 Push-ups
15 Squats

[I]Result: 4 rounds + 200m [/I]

I did an additional WOD, but didn't time it right, watch stopped time in the middle, but it was about 15 min:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
GHD Sit Up
Burpee Chest to Bar

Gabriel Amato 11-22-2012 03:34 AM

Re: Gabriel Crossfit Logs

OHS 15-12-10-8-8-6-6 (Got to 50kg doing solid Squats to the bottom, was worried more with posture then with weight and realized I have gained a ton of flexibility this last month that has allowed me to go full range of motion for OHS, so now in the end of the year I will focus on building the strenght factor of the movement to increase the weights).

AMRAP 15':

10 Airsquats
15 Deadlifts
10 Hang Cleans
5 Shoulder to Overhead
70kg all.

[I]Result: 2 + 4 Shoulder to Overhead.[/I]

This was extremely painful on my lower back muscles, I got to the end of the second round already with the muiscles burning then I had to do the Hangs one on one. But I'm proud that I've been able to handle this kind of weight considering the fact that I am now weighting around 68kg.

Gabriel Amato 11-23-2012 04:51 AM

Re: Gabriel Crossfit Logs

Completly destroyed from yesterday. Did some mobility work and the WOD:


[I]Result: 111

Getting better and better at this, only problem is that I did it barefoot and got both my toes blistered.

Gabriel Amato 11-23-2012 06:49 PM

Re: Gabriel Crossfit Logs

Two wods today, the daily on the box:

20 OH Walking Lunge (20kg)
20 Snatches (50 kg).
20 D.U.
Result: 2 rounds + 5 Snatches[/I] and I did it with 50 because I still can't handle 60kg well, if your gonna try it and have the strength go for 60, is not a touch and go WOD, not at least for me, dropped every single snatch but didn't stop to rest, only took the time the bar bounces.

Second WOD (I know it is a benchmark, but I don't remember the name right now)

50 - 40 - 30 - 20 - 10
Double Under

[I]Time: 6:59[/I] Was tired, muscles fatigued, should have gone faster, I forgot how painful Abmats can become in large quantities.

Also, if anyone interested in seeing, did my first rope muscle up today (cheeers): [url][/url]

Good weekend to all.

Gabriel Amato 11-30-2012 08:23 AM

Re: Gabriel Crossfit Logs
[B]27/11/12[/B] Nancy!

5 Rounds for time:
400m Run
OHS 43kg


[B]28/11/12[/B] 32 year birthday of one of the girls from the box:

32 Pull Ups;
32 Russian Twist 10/20 kg;
32 Walking Lunge 10/20 kg;
32 D.U;
32 Abmat;
32 Burpees;
32 Push Up;
32 Montain Climb.
[I]rest 3' then max Muscle Ups in 10'[/I] We added this in the end because we are stupid, seriously, we realized this in the end only. We wanted to do 32 MU's but we aren't there yet.

[I]Time: 10:58 + 16 MU[/I]

[B]29/11/12[/B] Elizabeth

21 - 15 - 9
Squat Cleans (60kg)
Ring Dips

[I]Time: 9:58[/I]


50 Wall Balls 20 lbs
5 Snatch 50 kg
50 Box Jump Large
5 Snatch
50 Pull-ups
5 Snatch
50 Abmat
5 Snatch
50 D.U
5 Snatch

[I]Time: 15:37[/I]

Gabriel Amato 12-04-2012 01:22 PM

Re: Gabriel Crossfit Logs
[B]03/12/12[/B] 34º B day of our trainer soo:

Technique: 12' of 5 per minute High Pull Snatch - weight: 60 kg

34 Deadlifts 60kg
34 Hang Cleans 60kg
34 Thrusters 60 kg
34 OHS 60 kg (I reduced to 43kg on this last one, so it was scaled for me)

[I]Time: 23:25[/I]


Technique: Squat Clean 5 - 5 - 5 - 5 - 5 (70kg)

2' Cal Row
1' rest
15 Push Ups
10 Toes 2 Bar
15 Jump Squats (20kg)
10 Pull Ups
1' rest
2' Cal Row

[I]Result: 44cal / 4 rounds / 3 rounds / 34cal[/I]

Gonna head bak to the box at night to do some lifting and work on my OHS

Gabriel Amato 12-06-2012 07:53 AM

Re: Gabriel Crossfit Logs
[B]05/12/12[/B] Group WOD 1

Today we start a series of group wods that will go on once per week for the whole month. The teams are in groups of 4 people with at least but not limited to 1 women.

AMRAP 12':
There are four stations, one person burpees, one deadlifts, one rests, one holds a bar without touching the ground.


The team chosses the weights of both bars, what is going to count is the [B]total weight lifted + nº burpees x 10[/B]

People can switch between stations as they like and hold the bar as they like as long as one bar is always on the air while other is deadlifting or switching.

It's kind of complicated to put into text.

[I]Result: 15.600[/I] (burpees x10 + total weight deadlifted)

Gabriel Amato 12-10-2012 05:10 AM

Re: Gabriel Crossfit Logs
[B]06/12/12[/B] Snatch Technique

Got pretty sore from the week so decided to relax this day and only work on Snatches going full squated positon. Worked up to 1 - 1 - 1 snatches with 60kg always going full movement range and not using power snatch.


3 Rounds:

400m Run
30 W. Lunge (20kg OH)
25 Wall Ball (20lbs)
20 Kb Swings (24kg)
15 Scissor Abs (don't know the proper name in english for this exercise).

[B]Time: 24:07[/B]

Gabriel Amato 12-12-2012 05:21 AM

Re: Gabriel Crossfit Logs

AMRAP 10':
Increase 3 every round: 3 - 6 - 9 - 12 - 15 - ....
Squat Clean (60kg)
Pull Ups

[I]Result: Round of 15 + 4 SC[/I]


2º attempt of group WOD done day 05/12/12

[I]Result: 25.600 kg! We increased our result in 10k![/I]

Gabriel Amato 12-13-2012 05:55 AM

Re: Gabriel Crossfit Logs

Technique: OHS 20 - 10 - 8 - 5 - 5 - 5 (55kg)

AMRAP 15':
10 Thrusters (35 kg)
10 Box Jumps (24')

[I]Result: 8 rounds[/I] - My lower back started burning and I just had to pause alot and stretch so it wouldn't cramp. Guess I shouldn't have squated before.

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