Workout: Tue @ 9:30am

PB Clean & Jerk 1RM @ 90kg!

19"17' for the WOD

6, 5 then 4, 4, 4 reps for the Clean & Jerk  max sets @ 70kg

Happy New Year!

Workout: Mon @ 5:30pm

Back Squats @ 100kg

7 reps of WOD #1

10"30' for WOD # 2 @ 32kg

Note: Managed to finally do a kipping HSPU for 4 of the sets! Sweet. 

Struggled after a big lunch for Timmy D's birthday but happy I went. Rest time...

Workout: Sun @ 4pm

New PB x 1RM Squat Clean @ 90kg

WOD

Squat Cleans @ 70kg

Back Squats @ 95kg

2 rounds + 400m run ( sub 800m run for rowing )

Only 2x rounds of final set

Hurt factor = Very high!

Workout: Sat @ 11am

1RM @ 80kg

Set @ 70kg

WOD

50kg presses

36kg sumo lifts

24" box jumps

Time = 14"20'

Workout: Fri @ 12:30pm

3 x 5RM Front Squats @ 80kg for final 2 sets
In between max strict Pull Ups @ 6 each set

10 min Snatch technique practise

WOD
5 Rounds @ 4mins
400m run
Remaining time Power Snatches @ 60kg

2014 CrossFit Goals

Being new to the sport, I am going to define some basic goals for 2014 and where possible, my current personal bests for each category.

I found the following comments for good strength goals for CrossFit:

http://www.exrx.net/Testing/WeightLifting/StrengthStandards.html

1.5BW Squat, 2BW Deadlift, BW Power Clean, and .75BW Push Press.

Given all of this, here are my 2014 goals to move into the Intermediate category for all movements - as well as finally being able to do a Muscle Up!!!

I have chosen the mid-point for the 90kg to 100kg class as my 2014 goal weight wise is 90kg.


Deadlift

• Current PB = 140kg (3RM)
• Goal = 180kg (3RM)
• Goal = 200kg (1RM)

Back Squat

• Current PB = 105kg (5RM)
• Goal = 120kg (5RM)
• Goal = 150kg (1RM)

Front Squat

• Current PB = 80kg (5RM)
• Goal = 100kg (5RM)
• Goal = 120kg (1RM)

Power Snatch

• Current PB = 65kg (1RM)
• Goal = 80kg (1RM)

Power Clean

• Current PB = 80kg (1RM)
• Goal = 110kg (1RM)

Clean & Jerk

• Current PB = 70kg (1RM)
• Goal = 100kg (1RM)