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Gabriel Amato 08-29-2012 08:58 AM

Gabriel Crossfit Logs
 
Hello everyone,

I’ve trained Crossfit seriously for about an year now (done allot of martial arts in my life and Parkour), and this weekend there is going to be Brazil CF Games 2012, which I am participating as an athlete, but haven’t got high hopes on winning, just having fun.
So, I’ll be starting up this log to share my daily WOD’s, progressions and weaknesses with the CF community in hopes you guys can help me out on tips and etc.

I work all day from 8am to 5pm, train Crossfit at an affiliate in São Paulo from 6 to 7pm and go to college from 7:40 till around 10:30pm, usually going to bed at almost midnight and getting up at 7am.
I try to work out at least 6 times a week, eat around 6/7 times a day, and my goal right now is to develop better Oly lifts strength and resist. for WODs like Fran and Grace. I do very well on bodyweight workout but kind of fall behind when it comes to the weights.

Last Fran: 3:33;
Last Grace: 4:20;
Age: 20
Weight 154 lbs
Height: 67,7 inches (1,72 m)
Won’t post my PR’s because I have all my notes in the book that I leave at the affiliate (Crossfit Brasil), but you’ll know from my posts.
So, here goes yesterday:

[B]28/08/12[/B]
Technique:
Weighted Pull Ups 3 – 3 – 3: 60 lbs.

WOD:
8 Rounds for time:
12 Wall Balls (20 lbs)
12 Box Jumps (High box)
[I]Time: 4:24[/I]

Gabriel Amato 08-29-2012 10:43 AM

Re: Gabriel Crossfit Logs
 
[QUOTE=Gabriel Amato;1089863]Hello everyone,

I’ve trained Crossfit seriously for about an year now (done allot of martial arts in my life and Parkour), and this weekend there is going to be Brazil CF Games 2012, which I am participating as an athlete, but haven’t got high hopes on winning, just having fun.
So, I’ll be starting up this log to share my daily WOD’s, progressions and weaknesses with the CF community in hopes you guys can help me out on tips and etc.

I work all day from 8am to 5pm, train Crossfit at an affiliate in São Paulo from 6 to 7pm and go to college from 7:40 till around 10:30pm, usually going to bed at almost midnight and getting up at 7am.
I try to work out at least 6 times a week, eat around 6/7 times a day, and my goal right now is to develop better Oly lifts strength and resist. for WODs like Fran and Grace. I do very well on bodyweight workout but kind of fall behind when it comes to the weights.

Last Fran: 3:33;
Last Grace: 4:20;
Age: 20
Weight 154 lbs
Height: 67,7 inches (1,72 m)
Won’t post my PR’s because I have all my notes in the book that I leave at the affiliate (Crossfit Brasil), but you’ll know from my posts.
So, here goes yesterday:

[B]28/08/12[/B]
Technique:
Weighted Pull Ups 3 – 3 – 3: 60 lbs.

WOD:
8 Rounds for time:
12 Wall Balls (20 lbs)
12 Box Jumps (High box)
[I]Time: 4:24[/I][/QUOTE]

I'm sorry for the error, but the correct time is 9:24! If I had done this in 4 minutes, I'd likely be supernatural or something...

Can't seem to be able to edit this anymore

Gabriel Amato 08-31-2012 07:59 AM

Re: Gabriel Crossfit Logs
 
[B]29/08/12[/B]
Technique:
Snatch 3 - 3 - 3

Got to 62 kg, seems that I need to work on getting under the bar, I haven't been albe to do proper OHS, got it right just one month ago, and haven't got it how to throw myself down the bar in the snatch.

WOD: Sasquatch

21 -18 -15 - 12 - 9 - 6 - 3
SDHP (33kg)
Push-Press

[I]Time: 6:33 [/I] I was able to go non-stop on all Push Press, but my technique on SDHP is horrible and wears me out, I had to stop many times to correct hands and rest.

[B]Oh, and another thing, tommorow there will be our Brazil CF Games 2012[/B]:

Here goes day 1 WODs:

[B]WOD 1 - 25 minute cap[/B]
600m Run
3 Rounds of:
10 Waist to Overhead (24kg/42kg)
10 “1/2 Burpee” (or Sprawl) taking hand of ground
40m Lungee with OH Med Ball (14lbs/20lbs)
Then:
600m Run
2 Rounds of:
10 Waist to Overhead (24kg/42kg)
10 “1/2 Burpee” (or Sprawl) taking hand of ground
40m Lungee with OH Med Ball (14lbs/20lbs)
600m Run
Then:
1 Round of:
10 Waist to Overhead (24kg/42kg)
10 “1/2 Burpee” (or Sprawl) taking hand of ground
40m Lungee with OH Med Ball (14lbs/20lbs)
600m Run

Every movement not done gives a point, each run and 40m lunge represents 1 point. Less points the better if not completed on time cap.

[B]WOD 2 - Snatch Ladder[/B]
2 Snatches per minute - 50s to do, 10s transition
Men – 38,1kg, 42,6kg, 47,2kg, 51,7kg, 56,2kg, 60,8kg, 65,3kg, 69,9kg, 74,4kg, 78,9kg, 81,2kg, 83,5kg, 85,7kg, 88kg, 90,3kg

Deadlifts on fail.

[B]WOD 3 - 15 Min Time Cap[/B]

300m Row
30 Thruster (29kg/50kg)
300m Row
30 Box Jumps (40cm/60cm)
300m Row
30 Feet to Rings
300m Row
30 Double Unders
300m Row
30 Pistols (alternating, 15 each leg)

I'll post times tommorow at the end of the day. I'm a bit sick, been having headaches and a flu, trying to recover 100% for tmrw, otherwise it will suck to do all this.

Gabriel Amato 09-03-2012 06:50 AM

Re: Gabriel Crossfit Logs
 
I finished 31º on Brazil Crossfit Games, for my first time I think Is excelent.

I broke some serious records:

Snatched 65 kg on the snatch ladder, twice!

On the 4º WOD we did:

3 Rounds of:
140 kg Deadlift x4
100m run with 20 lbs Medball
12 KB Swings 32kg
100m run with 20 lbs Medball

10 minutes time cap

I actually finished in 5:54, for me it was surprising, since my PR in Deadlift was 150 kg.

I got eliminated on the [B]5º WOD[/B]:

4 5m Rope Climbs
10 OHS 50kgs
About 500m run with 13 kg sac (two stairs on the course)
3 Rope Climbs
10 OHS
500m run
2 Rope Climbs [I](I stopped here)[/I]
10 OHS
500m run
1 Rope Climb
10 OHS
500m run

I have never been able to OHS properly, I have a serious flexibility problem with my shoulder that I'm working hard to do it, my max was 42kg nad I had never tried with 50 kg. To do 20 of those was for me the most amazing thing on all the competition WODs.

Unfortunately the 3º WOD was cancelled due to some problems with the referres not marking properly on each athlete sheet.

But it was amazing, and it showed how much I've progressed and how strong my mind and body can be, I'll continue training as hard as possible and my next objective is to eliminate my weaknesses and get to the South America Regionals.

Gabriel Amato 09-06-2012 06:08 AM

Re: Gabriel Crossfit Logs
 
Hi everyone,

Got back to training yesterday, Monday and Tuesday were rest days, yet I'm still not feeling 100% since the weekend games.

Our coach prohibited the weekend competitors from doing official weights this weeks, so It's all light mode:

[B]05.09.12[/B]

Technique: Deadlift (hands facing body only) 5 - 5 - 5 - 5 85 kg (light mode, like I said)

WOD:

2 rounds for time of:
25 Box Jumps (High)
50 KB Swings (20kg)
75 Push Press (20 kg)
100 Double Unders

[I]Time: 19:37[/I]

So, Friday is a national holiday here in Brazil, since there is no college or work I'll be travelling with my GF to her country house till Sunday. Don't know much WOD's to do over there but will figure something out.

Gabriel Amato 09-10-2012 05:54 AM

Re: Gabriel Crossfit Logs
 
[B]06.09.12[/B]

Technique:

OHS 5 -5 -5 Got to 50kg

WOD: (remake of Brazil Games - but more soft)

4 3m Rope Climbs
10 OHS 33kgs
About 200m run
3 Rope Climbs
10 OHS
200m run
2 Rope Climbs10 OHS
200m run
1 Rope Climb
10 OHS
200m run

[I]Time: 13:36[/I]

[B]DON'T ever climb ropes with Rebook Realflex, EVER! Ruined a perfectly good pair of shoes in less then 20 minutes.[/B]

Gabriel Amato 09-11-2012 04:19 AM

Re: Gabriel Crossfit Logs
 
[B]10/09/12[/B]

20 - 15 - 10 - 5
Clean & Jerk (51kg / 112 lbs)
Pull Up

[I]Time: 12:33[/I]

Gabriel Amato 09-13-2012 06:12 AM

Re: Gabriel Crossfit Logs
 
[B]11/09/12[/B] - Couldn't get ot the affiliate, was stuck at work till late.

[B]12/09/12[/B]

50 - 40 - 30 - 20 - 10 Wallball (20lbs)
25 - 20 - 15 - 10 - 5 Feet to bar

[I]Time: 12:33[/I]

Really getting in the comfort zone for wallball, began droping full range and always having the ball weight right in the center, just like a thruster, wen't smoothly, even I was stunned of how fast I went through this one!

Gabriel Amato 09-14-2012 07:43 AM

Re: Gabriel Crossfit Logs
 
[B]13/09/12[/B]

7 minutes of burpees

[I]Result: 103 Burpees[/I]

When the Open started I did 88, so for me is a major improvement on doing these Burpees, and one thing that I realized is that I learned to pace my WOD so I don't need to stop nad rest, just kept going steady for the hole seven minutes.

Gabriel Amato 09-17-2012 05:20 AM

Re: Gabriel Crossfit Logs
 
[B]14/09/12[/B]

5 rounds of:

5 HSPU
10 Thrusters (42 kg)
15 KB Swings (24 kg)

[I]Time: 14:08[/I]

Need to work on maintaining my feet on the wall at the HSPU, I don't have a problem doing them, but I seem to always fall away when I kick up, and that looses alot of time to get back.

Gabriel Amato 09-18-2012 10:47 AM

Re: Gabriel Crossfit Logs
 
[B]17/09/12[/B]

3 rounds of:
5 Clean & Jerk (132lbs)
50 Double Unders

[I]Time: 5:35[/I]

Gabriel Amato 09-19-2012 07:42 AM

Re: Gabriel Crossfit Logs
 
[B]18/09/12[/B]

Back Squats 5 - 5 - 5 Got to 92kg (202lbs)

WOD:

5 rounds for time of:

15 Wallballs (20lbs)
10 Box Jumps (High)
15 Abmats

[I]Time: 7:01[/I]

Feeling good about myself after this one, I actually got the hang of wallballs and kept going full throttle till the end without rest!

Gabriel Amato 09-21-2012 06:32 AM

Re: Gabriel Crossfit Logs
 
[B]19/09/12[/B]

4 Rounds of:

12 KB swings (24kg)
12 Pull Ups
30" Rest

Then on the fourth round rest 2' and:

4 Rounds of:

10 Burpees
10 Push Ups
1' Rest

Clock stops on finishing push ups for round 4

[I]Time: 11:52[/I]

[B]20/09/12[/B]

300m Row
30 Thrusters (42kg)
300m Row
30 Box Jumps (High)
300m Row
30 Feet to Rings
300m Row
30 Double Unders
30m Row
30 Pistols (alternating)

The official weight is 50 kg thrusters, but I'm not there yet.

[I]Time: 16:24[/I]

Gabriel Amato 09-22-2012 09:26 AM

Re: Gabriel Crossfit Logs
 
[B]21/09/12[/]

75 snatches (33kg) for time.


The problem is, I cannot find a comfort zone for this movement! Every snatch for me doesn't get done by instinct, I got to think every single rep to keep the bar close to the body, to get under the bar when is overhead and to extend before drop.

I don't know what has to be worked on to get to that point where I just do, don't think. I got that on pull ups, double unders, even clean and jerk, but snatches just are so damn complicated.

Oh well...

[I]Time: 6:42[/I]

Gabriel Amato 09-25-2012 05:59 AM

Re: Gabriel Crossfit Logs
 
[B]24/09/12[/B]

AMRAP 20':

400m Run
As many thrusters as possible (33 kg) - If you drop the bar you run.

Everyone choose theyre own weight, what counted was the total weight lifted, so the trick was to do as many thrusters as possible and run as little as possible.

[I]Result = 33 x 81 = 2.673kg[/I]

Gabriel Amato 09-27-2012 05:28 AM

Re: Gabriel Crossfit Logs
 
[B]26/09/12[/B]

2 Rounds of:

AMRAP 6':
6 Box Jumps (High)
6 Kb swings (70lbs)
6 Burpees
3' rest before 2º round.

Result: 13 rounds + 6 Box Jumps

Gabriel Amato 10-01-2012 04:36 AM

Re: Gabriel Crossfit Logs
 
[B]28/09/12[/B]

5x 500m Row

[I]Total time: 8:41[/I]

[B]29/09/12[/B]

Fight Gone Bad!

3 Rounds of:

1' Wall Ball
1' SDHP (75 lbs)
1' Box Jump (high)
1' Push Press (75 lbs)
1' cal row
1' Rest

[I]Total score: 280[/I]

Gabriel Amato 10-02-2012 04:39 AM

Re: Gabriel Crossfit Logs
 
[B]01/10/12[/B]

In pairs:

10 rounds of:
30" Burpee
30" KB Swing (24kg)
30" Rest

Each pair count the other, so that means that each person had 2 min rest between rounds. The score is the total sum of reps of all movements.

[I]Result: 266[/I]

Gabriel Amato 10-03-2012 04:44 AM

Re: Gabriel Crossfit Logs
 
[B]02/10/12[/B]

AMRAP 20':
5 Pull Ups
10 Push Ups
15 Squats

[I]Result: 25 rounds + 6 Push Ups[/I]

Gabriel Amato 10-04-2012 04:37 AM

Re: Gabriel Crossfit Logs
 
[B]03/10/12[/B]

Deadlift 3 - 3 - 3 [I]went only to 123 kg, this week has destroyed my muscles[/I]

WOD:

5 Rounds for time:
400m run
20 Mountain Climber
20 Side Jump (over 20lb ball)

[I]Time: 14:52[/I]

The WOD's from Monday and Tuesday together with Saturday FGB hit my shoulders pretty bad, to the point I feel very uncomfortable lifting and maintaining my arms up. Will probably rest a couple of days before doing any more training, don't want to do any permanent damage to my body.

Gabriel Amato 10-09-2012 10:24 AM

Re: Gabriel Crossfit Logs
 
[B]09/10/12[/B]

Push Press & Jerk: 3x 2/1 = 70kg

[B]WOD:[/B]

3 rounds of:

10 Squat Cleans (135 lbs)
20 Box Jumps (High)

[I]Time: 7:23[/I]

Last week I stopped training early because of muscle fatigue on shoulders. They got hurt pretty bad so I preferred to take some time to rest and study. Did some light running and cycling on the weekend but didn't mark it.

Gabriel Amato 10-17-2012 05:16 AM

Re: Gabriel Crossfit Logs
 
[B]15/10/12[/B]

Technique: Clean & Jerk 5 - 5 - 5 (75kg)

WOD:
4 rounds of:
500m Run
20 OHS (42kg)

Time: 27:09

I suck at OHS, and the run was around the block that is highly irregular and there are points you got to climb on fast walk because is impossible to run.

[B]16/10/12[/B]

Technique: Clean High Pull 5 - 5 - 5 (80kg)

WOD:
20 - 15 - 10 - 5
KB Swing (32kg)
Deadlift (80kg)
Abmat

Time: 8:03

This one was a back breaker, had to stretch for 20 minutes non stop to be able to walk again.

Gabriel Amato 10-18-2012 05:09 AM

Re: Gabriel Crossfit Logs
 
[B]17/10/12[/B]

Technique: Push Press 3 - 3 - 3 (65kg)

WOD:
21 - 15 - 9
Push Up
Thruster (42 kg)
Burpee

[I]Time: 9:39[/I]

Gabriel Amato 10-19-2012 07:06 AM

Re: Gabriel Crossfit Logs
 
[B]18/10/12[/B]

Didn't have time to do the Warm-up/Technique because my classes start early at Thursdays.

WOD:
4 rounds of 2' work 2' rest:
200m run
AMRAP Box Jumps (High)

[I]Result:[/I] 165 Box Jumps

Gabriel Amato 10-24-2012 07:09 AM

Re: Gabriel Crossfit Logs
 
[B]21/10/12[/B]

It was Sunday and I hadn't trained since Wednesday, so I went to a park near my house and did the WOD on Crossfit.com:

25 GHD Sit Ups
1 Bar Muscle Up
20 GHD
2 BMU
15 GHD
3 BMU
10 GHD
4 BMU
5 GHD
5 BMU

[I]Time: around low 7'[/I], I was timing on my phone and had to run to it to pause for time. We don't have a GHD machine in Crossfit Brasil so I wasn't used to doing that movement, I'm still feeling every part of my core sore from it.

[B]24/10/12[/B]

Changed CF boxes unfortunately, my old box (CF Brasil) changed address and is no longer close to my college, so I can't train before night classes. But there is one right next to my house and job, what I did is change from training in the end of the day before classes to the beginning (6:30 am).

6 Rounds:
400m Run
15 Deadlifts (70 kg)
15 Pull Ups
15 Razor Situps

[I]Time:27:17[/I]

Gabriel Amato 10-30-2012 04:39 AM

Re: Gabriel Crossfit Logs
 
[B]29/10/12[/B]

Finally Crossfit Total!

[I]Back Squat 114.6kg
Shoulder Press 52kg
Deadlift 183.4kg[/I]

Got to work on those two first, they are way bellow my deadlift. But I got really impresed in lifting that kind of weight.

[B]30/10/12[/B]

Cindy: 5 rounds of
400m run
30 Box Jumps
30 Wall Balls (20lbs)

[I]Time: 28:49[/I]

Gabriel Amato 11-01-2012 04:22 AM

Re: Gabriel Crossfit Logs
 
[B]01/11/12[/B]

OHS 10(30kg) - 8(40kg) - 6(50kg) - 4(60kg) - 4(60kg) - 2(64.6kg) - 1(70kg)

[B]Fran:[/B]
21 - 15 -9
Thruster (43 kg)
Pull Up

[I]Time: 4:15[/I]

Hugo Bruyère 11-01-2012 04:33 AM

Re: Gabriel Crossfit Logs
 
Hi Gabriel,

It's your first time on Fran ? Good time with this !

I'm going to follow your log and pick up some of WOD for my own training.

Keep going !

Gabriel Amato 11-08-2012 06:53 AM

Re: Gabriel Crossfit Logs
 
Hey Hugo, actually it's my second time, on the beggining of this year I did a 5:33 Fran. Still alot to improve, specially on rest times when I drop the barbell, the pull ups I tend to never break the sets.

[B]05/11/12[/B]

Back Squats 15 - 12 - 10 - 8 - 8 - 8 - 5 - 5 -5 (last set was with 110kg, don't remember the others now)

10, 9, 8 .... 3, 2, 1 for time of:
Deadlift 100kg
Box Jumps
HSPU

[I]Time: 17:17[/I] - And this one sucked because I lost all notion on how to do my HSPU, I was used to doing sets of 10 easy and had to break in sets of 5 max in this WOD, ****ed me off.

[B]07/11/12[/B]

Pistols 10 - 8 - 6 - 4 - 2 Anyone has any tips on how to improve mobility for this? Still unable to do them, I'm using some plates to sit in the end (lower then the small box).

AMRAP 21 MIN

40 Air Squat
30 Push Up
20 Pull Up
10 K2E
15 mts run,15 mts back run (each run is 1 rep)

[I]Total: 478[/I]

Gabriel Amato 11-13-2012 08:02 AM

Re: Gabriel Crossfit Logs
 
[B]09/11/12[/B]

"WITMAN"

7 Rounds of:
15 KBS (24kg)
15 Power Cleans (43kg)
15 Box Jumps

[I]Time: 28:20[/I]

[B]12/11/12[/B]

3 Rounds of:
15 Burpees
10 Squat Cleans (51 kg)
500m Row

[I]Time: 14:14[/I]

Gabriel Amato 11-19-2012 04:47 PM

Re: Gabriel Crossfit Logs
 
[B]14/11/12[/B]

“ Helen”

3 rounds of:

400 mts run
21 Kb Swing 24 kg
12 Pull Ups

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

[B]19/11/12[/B]

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
 
[B]21/11/12[/B]

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
 
[B]22/11/12[/B]

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

AMRAP 7'
Burpees

[I]Result: 111
[/I]

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
 
[B]23/11/12[/B]

Two wods today, the daily on the box:

AMRAP 12'
20 OH Walking Lunge (20kg)
20 Snatches (50 kg).
20 D.U.
[I]
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
Abmat
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]http://www.facebook.com/photo.php?v=4972167145729[/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

[I]Time:16:20[/I]

[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]

[B]30/11/12[/B]

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

WOD:
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]

[B]04/12/12[/B]

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

Wod:
2' Cal Row
1' rest
4' AMRAP:
15 Push Ups
10 Toes 2 Bar
1'rest
4'AMRAP
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.

Both bars can deadlift (NOT SIMULTANEOUSLY)- AT ALL TIMES ONE BAR MUST BE IN THE AIR - PENALTY OF 30 BURPEES PER DROP.

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.

[B]08/12/12[/B]

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
 
[B]10/12/12[/B]

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

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

[B]11/12/12[/B]

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
 
[B]12/12/12[/B]

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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