Next Level

So I've taken my supplementation to the next level, after using the same supplement stack for the past 14 months, it's time to take it up a notch.
Moving from Synthesis Protein by Syn-Tec to Glyco-Whey Protein by Syn-Tec.  Stacked with pure form Creatine and Beta-Alanin.

Rock up to CrossFit Nobbys Beach on Monday morning and training has been pushed to the next level.  I've been put into the 'Performance Training' group.  One of the WOD's from Monday was 5 rounds for time of - 7 x 40kg full snatch + 15 Wall Balls @ 10kg and 10 feet height.

Today was run 800m then 50 x 24kg single arm kettlebell snatch followed by another 800m run.
WOD 2 was - 4 rounds for time capped at 12 minutes.
20 x HSPU + 30 TTB

I got two full rounds + 20 HSPU + 18 TTB.

Good times are rolling.

The CrossFit Games Open is complete

Five weeks have passed - it's over for another year, the CrossFit Games Open has come to an end.

That's my Australian open score there in the highlight, pretty happy with that, being as it was my first time to compete in the open.

Over the 5 weeks we did all sorts of fun things.  Snatch & burpees, shoulder to over head, deadlift, box jumps, clean and jerk, toes to bar, wall balls, double unders and muscle ups then the 5th week was thrusters and chest to bar pullups.

All in all it was a great learning experience, I surely know what I need to work on over the next 11 months until the next open.

The list:
Double Unders
Wall Balls
Box Jumps
Thrusters
Snatch
Mobility
Endurance
Metabolic Conditioning


This morning we did a MetCon for time
10-1
Burpees & Toes To Bar
10 burpees
10 TTB
9 burpees
9 TTB
all the way back to 1 of each.
55 reps of each
I think I may have done 4 reps of burpees and TTB twice by  mistake.
my time 7:46

Time goes by

So it's Easter this weekend - wow.  That means it is my birthday next week sometime gee whizz.
The CrossFit Open is still going - we have two more open work outs to complete, this week and one more next week.  Then it's back to normal training.
What has the open highlighted for me this year, well I need to learn more about mobility for my hamstrings and lower back (tight lower back held me down for the 13.2 WOD)
I need to vastly improve my Wall Ball - those things are deadly and trying to do 150 of them is torture, it surely doesn't help that the target is a line 10 feet off the ground and my reach is barely over 6 feet.
Box Jump efficiency is also key - competition standard.
Must improve burpee - these things are the pudding of fitness
Must improve running - I hate running, I'm more of a short sprint kinda guy - 50-100m
Double Unders - must become more efficient in this discipline, I'm getting better.
My pull ups have improved dramatically over the past 12 months as my hanging strength and pull up technique has increased. I can happily do 15 pull ups.

CrossFit Games

We are now into week two of the CrossFit Games open.
The workouts are simple yet punishing.
What will they have for us next week?
So far we have done burpees with snatches, that was 17 minutes of punish
40 burpees with 6 inch jump
30 snatches at 30kg
30 burpees
30 snatches at 61kg
20 burpees
30 snatches at 75kg
10 burpees
then max snatches

I only got 9 snatches into the 61kg.

Week two was 10 minutes of:
5 shoulder to overhead @51kg
10 deadlift @51kg
15 24inch box jump

I managed 5 rounds and 4 reps of shoulder to overhead

good times had by all.

Time...........

Time.......... one's mind cannot fathom this concept.  Time is eternal, there is no begining and no end.

Anyway, it's been around 6 weeks since my last post.... whoa! where did the time go, every second that passes is gone, from being the future to the present to the past.

So what's been happening.... CrossFit wise.... alot, Clean & Jerk PB currently at 85kg - Bar Muscle Up under the belt! Double Unders... getting better.

The CrossFit Games open starts in two weeks, going to be an intense month of March.

Technique

It's all about technique - get the technique correct and you will be amazed! I'm talking about Olympic lifting.
On the 11th of January I successfully lifted 90kg using the Power Clean technique x 3 times after starting at 60kg.
I weighed myself during this lifting session and the scales told me that I weighed in at 75kg.

Adding to this, this morning of the 14th January I successfully completed 3 x Back Squat at 120kg.  10kg heavier than my previous PB of 110kg.

Everything seems to be going quite well - earlier in the week (last week, starting the 7th of January) we did the 2012 CrossFit Open workout no.1 again, 7 minutes of burpees with a six inch jump and touch with both hands (jump and touch a bar 6 inches above your reach).  When I completed this back in February 2012 I managed 72 burpees in the 7 minutes - this time however, after 11 months of CrossFit training no less than three sessions per week I increased this to 91 burpees in 7 minutes, an extra 19 burpees over 7 minutes!

2013!

Well, Christmas and New Years Eve celebrations are over, back into the swing of things, last workout was Christmas Eve morning, got back to the Box this very morning on the 2nd of January 2013.
This was a fun filled WOD of wall balls!

Front   Squat 10mins 2reps EMOM at 90%1RM

50 Wall   Ball

Run 200m

40 Wall   Ball

Run 300m

30 Wall   Ball

Run 400m

20 Wall   Ball

Run 300m

10 Wall   Ball

Run 200m loads of fun. Great cardio endurance WOD. On a higher note.. wore my new workout shorts today... got them for Christmas from my wife.  Hailing from the USA (the shorts that is) Rogue Fitness.