Hatch Squat Cycle: Week 9 Day 1

I'll start with yesterdays WOD.

We had a choice of Cindy or Mary but because my shoulder still needs to recover 100% I subbed pullups and pushups for GHD situps and box jumps.

The WOD looked like this-

20 min AMRAP (As Many Times As Possible)

5 GHD situps

10 Box jumps

15 Squats

I got 14 + 9 reps

I ended up finishing it off so it was 15 rounds.

Then today we had-

10 rounds

100m Row Sprint

90 sec rest

Our score was the average time for each sprint. I got 24 seconds.

My head wasn't in the game today because I'm a bit run down... But I felt happier when I had time to do

HATCH SQUAT CYCLEEEE!!!

Back Squat

1 x 5 @ 40kg

1 x 3 @ 47.5kg

1 x 2 @ 55kg

1 x 2 @ 60kg

1 x 1 @ 65kg

Front Squat

1 x 5 @ 37.5kg

1 x 4 @ 42.5kg

1 x 4 @ 45kg

1 x 4 @ 47.5kg

Then after work I went to Crunch with Lily. We decided to do a little strength type WOD and not even time it. This is what we did:-

21-15-9

Weighted lunges 55lbs
One legged Deadlift 16kg KB left
One legged Deadlift 16kg KB right'
Situps
Good morning 55lbs

Going to have a few rest days now, I've got so much going on I think the stress is taking its toll on my body physically. As much as I hate rest days I think its best. 

Crossfit WOD

I got a message from my friend Colleen the last week asking me if I wanted to do
5 x 1km runs with herself and Karen on Saturday morning at 6am.

I thought that sounded awesome! So I told Colleen I was keen and went along with my week.


So last night I get a message from Colleen just confirming the time we would meet in the morning and she wrote "Thought it would be smoother if we did: 5 x 800m run/1km row"

I assumed that meant 800m run OR 1km row... But I was wrong..

It was 5 x 800m AND 1km row!

My face when I found out..

But because of my shoulder I subbed 1km row for 200 Double unders

So todays WOD was

5 rounds
800m Run
200 Double unders
41:16min

which equals to

4km Running
1600 Double unders!

Felt great!
Hope to do WOD like that every fortnight!

Treated myself to a chocolate chip cookie dough protein quest bar, microwaved with almond butter spread all over it... it was AHmazing!

Hatch Squat Cycle: Week 8 Day 2

So... ridiculously tired.

But this morning we did this...Tabata Squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals

I got 20 each round! So my score was 20!

Then we had to do 4 minutes of max muscle ups or pullups and ring dips if you can't do muscle ups.
Well I can't do either so I did max effort GHD situps and back ext.
My score:
GHDs- 60 reps
Back ext- 30 reps


Then I had the opportunity to do Hatch squat cycle!

Back Squat
1 x 5@ 45kg
1 x 5@ 45kg
1 x 5@ 47.5kg
1 x 5@ 47.5kg
1 x 5@ 47.5kg


Front Squat
1 x 5@ 35kg
1 x 5@ 35kg
1 x 5@ 35kg
1 x 5@ 35kg


You know you're tired when its 8:30am on a Friday night, your 22 years old but your getting ready for bed!


Big day tomorrow
800m x 6 intervals!

Then work...

Then study...

Then crash

Hatch Squat Cycle: Week 8 Day 1

Had to wake up at 6am for a 7am Crunch training session because I had a chiro appointment at 8:30am. But then my chiro had to change my appointment to 8pm so I thought after I train at Crunch I can go do the 10am class at Crossfit...

So I continued doing my workout-

Back Squat

1 x 5 @ 43.875kg

1 x 5 @ 47.5kg

1 x 5 @ 50kg

1 x 5 @ 54kg

Front Squat

1 x 5 @ 34kg

1 x 5 @ 37kg

1 x 5 @ 37kg

1 x 5 @ 37kg

5 rounds

250m row

20 Weighted Lunges (60lbs)

15:10min

My heart rate was through the roof and I was sweating up a storm which indicates to me I'm tired and under recovered.

When I got home I had a couple hours before Crossfit so I thought I would have a power nap. I fell asleep and woke up so flat and dizzy! So I had a shower and decided to stay home.

Slept another 1.5 hours and had 4 nightmares!

My digestive system is all over the place too. Amanda, the naturopath and manager at work reckons its because I'm stressed about uni. I think so too because every time I think of uni my whole body tenses up.

Oh well one more week to go then two exams and I'm done... Oh and the workbook and readings and study notes i have to do... :(

This is me post exams!

p.s Chiro said no training upper body until Wednesday! I've strained my front deltoid, should be ok with rest!

Crossfit WOD: Oh my shin!

So todays WOD was

6 rounds
400m run
25 pullups

Still don't want to do anything with my shoulders so I did this instead-

6 rounds
400m run
25 box jumps 24" box jumps

Everything was going good until round 5 came along...

Fell off the box in the exact same spot that I had cut open a few months ago!

I kept going and got-
22:30min

Check out the war wound!

Went to uni and had an exam and presentation.

So when I got home I thought I deserved a treat!

Luckily yesterday I made some healthy homemade protein ice cream and left it in the freezer!

So I had that, in a non to healthy waffle cone! 

Recipe below

Protein Ice cream

250ml unsweetened almond milk
15g protein powder
5g cocoa powder
Stevia to taste

Mix together and freeze.

Once frozen defrost in microwave for 40 seconds then blend it up in a blender to break it up further.

Pop it in a waffle or bowl!

I also added almond butter... only because everything tastes better with almond butter!

Crossfit WOD

This is what I did today!

I did a subbed version of "Dragon"


For time:
2.5km run - 11:14min
4 min to find 4RM Deadlift - 72.5kg
2.5km run- approx 13:30min
4 min to find 4RM Squat Clean- 35kg

33:14min


I was pretty happy with my first 2.5km time!
It was such a great WOD. I haven't felt like I've been pushed out of my comfort zone like that in a few weeks. I collapsed on the floor after my last clean!

Then after work I met up with Lily and we did this-

5 rounds
20 weighted lunges
20 air squats
20 situps
20 box jumps

15:50min


I'm going to sleep like a baby tonight!
A very full baby because I've eaten sooo much (good) food today!

But I guess my body needed fuel after today's effort!

Hatch Squat Cycle: Week 7 Day 2

Back in business today!

Been feeling a bit under the weather lately. I think its more psychological stresses that are weighing me down, affecting my energy levels, and my rate of injuries/ recovery.

But the show must go on! Plus training is the best stress reliever ever!

I slept in today so Teleah and I went to crunch!

GNC represent today at Crunch!

This is what we did today:

Back Squat

1 x 4 @ 47.5kg

1 x 4 @ 50kg 

1 x 4 @ 55kg 

1 x 4 @ 57.5kg 

Front Squat

1 x 5 @ 35kg

1 x 5 @ 37.5kg

1 x 5 @ 40kg

1 x 5 @ 40kg

Metcon

5 rounds 

20 Lunges w/55lbs bar on back

10 Box jumps

50 Double unders

Did 4 of those rounds with unbroken double undersssss! :) 

After this 'little' wod we were in a puddle of sweat! Don't underestimate the power of a 15min metcon! 

haha true story!

Crossfit WOD: 62.5kg Front Squat PB: The power of the back slap!

So my shoulder is still injured so yesterday I did the WOD but I subbed burpees for 30kg back squats.

6 rounds for time of:
Run 400 meters
25 Burpees  30kg Back Squats

23:58min

Today my adductors are so sore which tell me I push my knee out and I need to activate my glutes more! So I need to get on the bands before each session and start doing glute activation exercises the physio gave me

So today we did Front squats
Got up to 60kg easily..

Tried the 62.5kg and failed... then failed again..

Then Mick gave me a back slap and POW I got it easily!!

Moral of the story, never under estimate the power of a back slap!

New PB Front squat:

62.5kg!

Tried to do hatch squat Week 7 Day 2 but I was wayyy too tired and sore.

I think my body needs a few deload days. I hate being injured its so demotivating... BUT MUST STAY FOCUSED!!!

Crossfit WOD

So today's WOD was-

For time, 21-18-15-12-9-6 and 3 rep rounds of:
Walking lunge steps
45/30kg Barbell thruster 25kg
Pull-ups
Knees to elbows

I got 25:57min


First things first IT HURT and not the good kind of hurt. I must of splinted my ankles (if that's even possible lol) so every time I jumped off the bar I got this sharp pains in my ankles. THEN to make things worse I was getting some really bad pain in my front deltoid (shoulder).

Once I got home the pain just got worse and worse, by the time I got to work I couldn't even lift my arm up without the pain. I had an ice pack on it for 20 min intervals all afternoon.

I also took extra fish oil and glucosamine chondroitin!
Best stuff EVER!

It's feeling alot better now but my awesome physio friend Hubert said it might be a strain with the symptoms I was telling him...

On a positive note while i let it rest a few days I can still squat!!

Hatch Squat Cycle: Week 7 Day 1

Still pretty tired today but managed to do all this, somehow... 

Back Squat

1 x 5 @ 47.5kg

1 x 5 @ 54kg

1 x 2 @ 57.5kg

1 x 3 @ 60kg

1 x 1 @ 67.5kg

Front Squat

1 x 5 @ 37.5kg

1 x 4 @ 43.5kg

1 x 4 @ 46kg

1 x 4 @ 48.5kg

followed by...

3 rounds

200m run

21 KB swings 16kg

21 push-ups 

10:12min

Then went to work. After work I did this with Teleah...

5 rounds

20 weighted lunges 55lbs

10 push-ups

5 pull-ups 

10 burpees

12:13min

Back x 2 machines

1 x 8 @ 27.5kg

1 x 8 @ 30kg

1 x 6 @ 32kg

1 x 6 @ 35kg

Bar Dips max efforts

1) 11 reps  

2)10 reps
3) 8 reps

My lovely manager gave me some herbal sleeping tablets to take tonight so hopefully i'll feel more rested and recovered tomorrow...

Holy Jebus tomorrows WOD is like Fran Gone Wild!

Crossfit WOD: 87.5kg Deadlift PB

So yesterdays WOD was

3-3-3-3-3
Deadlift

I got 80kg for 3 reps!!
So happy!

Then I attempted the 90kg deadlift which i've wanted for ages!
I failed the 90kg... I think I was too tired from the 3RM"s and the weeks volume in general.
I'll get it soon though!

Good news is I got the 87.5kg Deadlift new PB and here it is on video!

Then todays WOD was

Complete as many rounds as possible in 20 minutes of:
Handstand walk 10 yards I did 20 Handstand shoulder taps
15 foot L-rope climb, 1 ascent 1 did 1 normal rope climb
10 One-legged overhead squats, PVC pipe I did it with a box under me

I got 8 + 6 rounds.

I was so happy because last time I did shoulder taps I was struggling getting a couple out and I would have to stop. But today I did all of 20 unbroken on every round! I was stable and comfortable  I even did some slow which meant I had full control and my core strength has improved woo!
This goes to show me that working on my shoulder and back have really helped in other areas, such as handstands!

haha this photo cracks me up everytime! 

Crunch WOD

Rest day at Crossfit so I slept in.
I am so sore ! Can hardly walk but I did this at Crunch anyway

10 min AMRAP

5 pull-ups

10 DB snatches 30lbs

10 DB lunges right 25lbs

10 DB lunges left 25lbs

I got 5 rounds 

Then we did this!

BB Shoulder Press

1 x 10 @ 40lbs bar

1 x 8 @ 50lbs bar

1 x 5 @ 55lbs bar

1 x 7 @ 50lbs bar

Shoulder Press Machine 

1 x 10 @ 17.5kg

1 x 8 @ 20kg

1 x 8 @ 22.5kg

1 x 8 @ 22.5kg

Inward grip Shoulder Press machine

1 x 10 @ 20kg

1 x 8 @ 22.5kg

1 x 8 @ 25

1 x 8 @ 27.5kg

Back x 2 machines

1 x 10 @ 25kg

1 x 8 @ 27.5kg

1 x 8 @ 30kg

1 x 8 @ 32.5kg

Death by pull-ups 

3 x max efforts

10,8,6

Death by dips

3 x max efforts 

10, 8, 7

Crossfit WOD

Todays WOD


15kg Overhead squat, 50 reps
100 Abmat sit-ups
25kg Overhead squat, 25 reps
50 V Sits
35kg Overhead squat, 10 reps
20 GHD sit-ups

14:20min

I was so sore from yesterday so I didn't do a double session. I was also at uni so it makes it pretty hard to double up when I get home at 8:30-9pm!

But anyhow back to reflection of todays WOD. My old max for OHS was 35kg. A few months ago I got 40kg but I havent tried since. So today I was tossing up whether I should do 32.5kg or 35kg for the last 10 OHS considering my max was close to that. But I went with it and tried to 35kg. I smashed through the first 50 reps OHS, then the situps. Then smashed through the 25 reps OHS to the V sits which were super tough as my abs kept seizing up!

Then came the 10 reps 35kg OHS...

I wanted to get the 10 unbroken so badly but I got to 6 unbroken and stopped then did the last 4 unbroken. Mick walked passed and commented on my good form so I was happy with that. Plus I was stoked to get those reps out at that weight considering shoulder bursitis at the start of the year which stopped me from doing anything overhead for 2-3 months!

Anywho tomorrow is a rest day so ill sleep in but Crunch after work for sureeeee!

and yes this is a random photo of me doing a push press in a Duffman outfit :)

Hatch Squat Cycle: Week 6 Day 2

The day started off at Crossfit.

The workout of the day was this-
Five rounds of:
100 meter Sprint
Clean & jerk, 1 rep
Max reps Muscle-up  subbed for Max Pullups and Ring dips

This is what I got
Sprint/ Clean & Jerk/ Pullups/ Ring dips
1) 16 sec/ 35kg / 20 reps/ 12 reps
2) 16 sec/ 35kg/ 18 reps/ 11 reps
3) 19 sec/ 37.5kg/ 20 reps/ 14 reps
4) 18 sec/ 40kg/ 19 reps/ 13 reps
5) 19 sec/ 42.5kg/ 19 reps/12 reps

My reflections:

• My sprints are really slow! haha
• I was happy with my pullups
• I did ring dips on a light band because I wanted to get as many as possible which will help me get stronger in the end. Not having no band and getting half the reps
• The cleans felt so easy! After I did the 42.5kg even Merrick said I could have gone up it looked smooth!

Then I had an awesome day at work and went to crunch and did this crazy WOD! 

Plus HATCH SQUAT CYCLE WOOHOO!

2 Rounds 

30 Burpees 

30 Front squat 27kg

30 Push-ups

30 Lunges 27kg

30 KB swings 16kg

30 Back squats 27kg

24:23min

Back squats 

1 x 4 @ 50.4kg 

1 x 4 @ 54kg

1 x 4 @ 54kg

1 x 4 @ 54kg

Front squats 

1 x 5 @ 37.5kg

1 x 4 @ 43.5kg

1 x 4 @ 46kg

1 x 4 @ 46kg

Thanks JT 

:)

Crossfit WOD

Today was....

FIGHT GONE BAD!

Three rounds of:
6kg Wall-ball 10 ft target (Reps)
25kg Sumo deadlift high-pull (Reps)
20″ box Box Jump (Reps)
25kg Push-press (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.


I beat my old score of 16 reps! Happy with that! I got 263 last time 247 ! :)
Just before the workout I felt like I was going to vomit I wasn't feeling the best.
So I'm happy with that score today.

Then we went to Crunch in the arvo and did strength-

Shoulder press 
1 x 10 @ 18.5kg (40lbs bar)
1 x 8 @ 20kg (45lbs bar)
1 x 6 @ 21.7kg (50lbs bar)
1 x 6 @ 23.25kg (55lbs bar)
1 x 6 @ 24kg (55lbs bar)

Deltiod Raise
1 x 12 @ (2 x 10lbs DB)
1 x 8 @ (2 x 15lbs DB)
1 x 6 @ (2 x 20lbs DB)

Shoulder press Machine
1 x 10 @ 17.5kg
1 x 8 @ 20kg
1 x 6 @ 22.5kg
1 x 6 @ 22.5
1 x 5 @ 25kg

Row Machine
1 x 10 @ 25kg
1 x 8 @ 27.5kg
1 x 6 @ 30kg
1 x 6 @ 32.5kg
1 x 6 @ 35kg

Other Row Machine
1 x 10 @ 25kg
1 x 8 @ 27.5kg
1 x 6 @ 30kg
1 x 6 @ 32.5kg
1 x 6 @ 35kg

DEATH MY PULLUPS (on the dip and chin assist Teleah and I did max pullups and only rested while the other person did their set)
1 x 10 reps
1 x 10 reps
1 x 10 reps
1 x 10 reps

Random Shoulder Machine
1 x 10 @ 25kg
1 x 8 @ 22.5kg


Then I got tired so we stopped haha plus the gym closed early for the long weekend so we got kicked out lol

Hatch Squat Cycle: Week 6 Day 1

Woke up pretty tired and sore today.
I think this week of training has finally caught up to me.
Plus day light savings started and we lost an hour sleep. I totally forgot about that!

Anywho we trained anyway and this is what we did!

Back Squat 
1 x 6 @ 47.5kg
1 x 6 @ 54kg
1 x 3 @ 60kg
1 x 2 @ 64kg

Front Squat
1 x 5  @ 37.5kg
1 x 4 @ 43kg
1 x 4 @ 46kg
1 x 4 @ 46kg

haha love this photo

Shoulder press
1 x 10 @ 18.5kg
1 x 8 @ 20kg
1 x 8 @ 22.5kg
1 x 8 @ 22.5kg

Shoulder press machine
1 x 10 @ 17.5kg
1 x 7 @ 22.5kg (woops too heavy)
1 x 8 @ 20kg
1 x 8 @ 20kg

Row Machine
1 x 10 @ 25kg
1 x 8 @ 27.5kg
1 x 8 @ 30kg
1 x 8 @ 32.5

Row machine (other one)
1 x 10 @ 25kg
1 x 8 @ 27.5kg
1 x 8 @ 30kg
1 x 8 @ 32.5

DEATH MY PULLUPS! (on the dip and chin assist Teleah and I did max pullups and only rested while the other person did their set)
1 x 10 reps
1 x 10 reps
1 x 10 reps
1 x 8 reps

Crossfit WOD

Todays WOD looked so much more fun then it actually was.

Three rounds for time of:
21 reps Knees to elbows
21 reps 16kg Kettlebell swing,
21 reps Push-ups
Rope climb, 3 trips
21 reps 20 inch Box jump
21 reps Back extension
50m Walking lunge

I got 27 min something...

I was buggered I think the week of training has caught up to me.
I came home, fell asleep in the bathtub!
Then when I got out I slept for another 1.5 hours.
I think its time to rest so I didn't go again tonight to do some strength.
It would probably do more harm than good.

Studying tonight yay... not.

Crossfit WOD: So many burpees, so little time

What an awesome day!

Today started with Hang Snatch. As I mentioned yesterday I pb'd my snatch! 

So today I ended up Hang snatching more than my old max snatch! 

I didn't want to say my max snatch because it's not that high...

Its only 32.5kg. But I only weigh 47kg so its not too bad. Anywho my old max was 27.5kg and today I was hang snatching 29kg comfortably! Could of maybe gone up but I just wanted to work on technique.

Then we did the workout of the day-

5 rounds for time of:
20m Overhead walking lunges 10kg
21 Burpees
8:38min


Happy with that time. Then after work I went to Crunch and we did-

5 rounds
10 Front squat 25kg
20 Lunges 25kg
10 Burpees
10 SDHP 16kg Kettlebell
14:05 min

Then we did some strength Week 1 Day 1 of Back

Row machine
1 x 10 @ 25kg
1 x 8 @ 27.5kg
1 x 6 @ 30kg
1 x 4 @ 32.5kg

Other Row Machine lol
1 x 10 @ 25kg
1 x 8 @ 27.5kg
1 x 6 @ 30kg
1 x 4 @ 32.5kg

4 x max pullups

I have a feeling DOMS will be visiting tomorrow...

On a side note...

HAPPY BIRTHDAY SCOTT!

Hatch Squat Cycle Week 5 Day 2

It was a rest day at Crossfit today so I slept in. But I felt really weak and tired even though I slept 8-10 hours! Then I remembered I haven't been taking my iron tablets and I have a tendency to suffer from iron deficiency. So I started taking them again today so hopefully that will help. I even had a nap in the arvo that's how weak and light headed i felt!

But I felt better after my nap so I went into Crossfit at 7pm and squatted!

Today's Agenda-
I added sets of pull ups with the light band in between sets to get my back stronger

Back Squat
1 x 6 @ 43.5kg
2 x 5 Pullups
1 x 6 @ 50kg
2 x 5 Pullups
1 x 6 @ 54kg-57kg Well it was supposed to be 54kg but I did the maths wrong and it was actually 57kg
2 x 5 Pullups
1 x 6 @ 54kg- 57kg
2 x 5 Pullups

Front Squat
1 x 5 @ 34.5
2 x 5 Pullups
1 x 5 @ 37.5kg
2 x 5 Pullups
1 x 5 @ 40kg
2 x 5 Pullups
1 x 5 @ 40kg


While I was doing that Scott got a 10kg PR on his Snatch!!! 75kg!! 
Go Scott! 

Scott and I when we did our bushwalk on Sunday !

Crossfit WOD: Snatch PB

So the Snatch and I don't get along too well.

But today it played nice because I got a 

5kg PERSONAL BEST!!!

So excited!!

Then we went to Crunch after work and did this

5 Rounds
10 Bent over rows
10 Back squats
10 KB swings
10 Burpees

Strict Press
1 x 10 @ 60% -18kg
1 x 8  @ 70% -21kg
1 x 6 @ 75% -22.5kg
1 x 4 @ 80%- 24kg

DB Bench
1 x 5 @ 60%- 27kg
1 x 5 @ 70%- 31.5kg
1 x 5 (actually did 8) @ 70%- 31.5kg
1 x 5 (actually did 6) @ 70%-31.5kg


So I'm going to try and use the hatch squat cycle for big moments.
This is how it will go down:

Monday- Shoulders/ Chest - High volume day
Tuesday- Back - High volume day
Thursday- Shoulder/Chest- Low volume day
Friday- Back- Low volume day

My theory is if its working for my butt why wouldn't it work for my chest, shoulders and back!
We will have to wait and see!