Gabriel Crossfit Logs

[Gabriel Amato]

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:

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

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

[Gabriel Amato]

Originally Posted by Gabriel Amato

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:

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

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

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]

29/08/12
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

Time: 6:33 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.

Oh, and another thing, tommorow there will be our Brazil CF Games 2012:

Here goes day 1 WODs:

WOD 1 - 25 minute cap
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.

WOD 2 - Snatch Ladder
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.

WOD 3 - 15 Min Time Cap

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]

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 5º WOD:

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 stopped here)
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]

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:

05.09.12

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

Time: 19:37

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]

06.09.12

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

Time: 13:36

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

[Gabriel Amato]

10/09/12

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

Time: 12:33

[Gabriel Amato]

11/09/12 - Couldn't get ot the affiliate, was stuck at work till late.

12/09/12

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

Time: 12:33

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]

13/09/12

7 minutes of burpees

Result: 103 Burpees

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]

14/09/12

5 rounds of:

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

Time: 14:08

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.