Helen's Twin - Carol

I wanted a name for Helen's Sister and found these twin British Divers Helen and Carol Galash.

So the Helen's sister WOD should be Carol(or at least it is in my book). If there is another Carol then this one would be Carol the twin.

Back Squat 1 RM and WOD today

Here is the vid I was talking about where I miss at 120kg.

As I said at the time I think that my form is pretty good but my quad drive is lacking, maybe 120 high bar will go today!

Thursday WOD

We threw this together and it slayed me pretty good.

1 RM Deadlift for Reek and I worked up to a single with 140 which felt good.

then:

5 Muscle Ups/Pull Ups
10 Burpees/Push Ups
15 Slamballs 5kg/2.5kg
20 Deadlifts 50kg/20kg

Brett 19:05/ Errica 13:40

Wrecked me pretty good.

Thrusters/ DU again

11:33

This one needs to be a little lighter I think. Next time 30kg.

The Weekend

Wow what a weekend, went to Brissy for work.

Went to CFB on Fri nite and did 30MU for time(PB 8:11), got to catch up with Scotty A(PB'd his first 30 10:53), check out the CFB gym(which is awesome) and meet up with Danny and the cool people at CFB.

Then worked flat out for two days on the Army Self Defence Course but had plenty of time to pick Berry's brain about nutrition leading me to the following conclusions:

Paleo is King!
Fruit is not all it is cracked up to be,
Omega 6 Fats shout be avoided/eaten sparingly,
The nightshades (Tomato,Capsicum,Eggplant and Potato) should also be treated with caution and I am going to experiment with dropping them out of my diet for a while.
Artificial Sweeteners are the devil.
High Fat High Protein rocks the house if you can keep the Carbs Low GI!

Nath I did 14 HSPU on Thursday but I have been slack lately - The challenge is definetly helping me string them together.

Back on Program tommorrow.

d3 - Snatch and Pull Up Ladder

We had programed 5 sets of 2 reps @ 85% 1 RM Snatch but we didnt have a 1 RM yet so we worked up to a 1 RM OHS then used 45%ish of that. I basically wanted to keep the snatches light because I am retarded at them.

So I did 5 sets of 2 at 33kg

Then did a Pull up volume ladder - 1 in the first minute,2 in the 2nd and so on for 12 minutes totalling 78 pullups.

I then did 3x3 Front squat at 60kg because I am convinced that getting my FS stronger will help my deads and push press.

Day two of the new prog

Warmed up with 3x 800m - last one was 3:18, goal is consistant 3s

1 RM Press and PP I got 70kg strict and 82.5kg PP

Then did a grace at 40kg in 2:48 awesome finally achieving this level of intensity, all it took was to discard the ego on Metcons.

I have to sneak in some HSPUs today 12 I think.

Starting my new Program this week

This week I am embracing Strength training to supplement my Metcon training and trying to stay in the sub 20 but preferably sub 15 minute range for MetCons.

Monday was 1 RM Back Squat a paltry 110kg in the HighBar position but on the misses at 120(twice) I was very happy with my form.

I reckon I need to work front squats as I may be stronger in Posterior chain than in the quads - good problem to have? I think so.

I will try to post the miss at 120 - quite spectacular.

Did Nasty Girls as a Met Con and PBd at 14:09.

Today is Rest!

Thrusters Double unders

21 reps of each 5 rounds for time.

towelled me up!
should have tried it at 27.5

finished as rxd in 12:01 Berry all over me at 11:27

AB JT

21-15-9
K2E
GHD Sit UP
Ab Mat Sit Up

8:57
Hard Work during but feel good now.
4 HSPU easy - still one set.

1 RM Deadlift

looks like I max out at 150 :) I will test that again in a few weeks and see what happens.

Day 3 of HSPU Challenge not out of my comfort zone yet.

Erin & Power

At CF NQ I did:

'Erin' 15kg DBs (15 Split Cleans,21 Pull Ups) 5 rounds

13:53

Power Output
143.96 watts
from Catalyst Athletics Power calculator(subbing cleans for split cleans)

Interestingly if I had done the same workout with only 15 heaves per set I would have had to finish in 12:18 to achieve the same power.

Could I shave a full 95 seconds off that time? Definetely a test I will do as soon as my palm tear heals.

Quite possibly given my 21s looked something like this:
1st - 15,6
2nd - 7,5,5,4
3rd - 7,5,5,4
4th - 8,7,6
5th - 5,5,6,5

with a little walk in between each pull up set.

Food for though which workout is better?

Personal Challenges

I am embarking on the Handstand Push Up Challenge Today was day 1 so one push up and in 99 days it shouldnt be a big deal to knock out 100 HSPU.

I am also seriously dedicated to not eating sugars(except in Fruit or veg),grains or legumes. I am aiming to be paleo 6 1/2 days a week leaving my Inlaw pasta fest where I drop the rules.

And hopefully on Sunday I will pull the elusive 160kg on a single deadlift.

5 Reps at 100kg

Back Squats are on the menu

Had a rest day yesterday and on Monday did 7 rounds of 10GHRand 10 K2E. GHR are still hurting me today!

Tonight is going to be a strength nite with Deads on the cards for tomorrow.

If you get a chance pick up a subscription to PMenu from Catalyst Athletics' site it has some excellent articles and the dollar is good at the moment.