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!