Mathieu [1m83 - 78kg - Crossfit/endurance]

Mardi 30.12.14


Warm-Up

-Mobilité
-3 rounds : 4 man makers KB16kg / 4 pull ups / 4 burpees


Workout of the Day Invictus Competition

A.Every minute, on the minute, for 12 minutes:

Minute 1 – Crossover or Banded Reverse Flys x 8 reps @ 2121
Minute 2 – Weighted Supinated-Grip Pull-Ups x 5 reps
Minute 3 – Strict Handstand Push-Ups to 2″ Deficit x 8-10 reps
Minute 4 – L-Sit x 30-40 seconds



B.Three sets of:

Tall Jerks x 3 reps

Immediately followed by…

Six sets of:Jerk with Pause x 3-4 reps

(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed

Use Jerk Blocks if possible.



C.Three sets of:

Row 1000 Meters (3min Elliptique au lieu du rameur. 1.5km)
30 Box Jump-Overs (24″/20″) 61cm
20 Deadlifts (225/155 lbs) 102kg
20 Strict Pull-Ups
Rest 4 minutes

These sets should not exceed 9 minutes. Please reduce the reps of the strict pull-ups as necessary to keep your efforts under 9 minutes for each set.



D.Three sets of:

Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Face-Down Chinese Planks x 60 seconds
Rest as needed


BILAN

A-
Minute 1 : banded reverse fly
Minute 2 : +8/+10/+12
Minute 3 : normal HSPUs for me. 4/4/4
Minute 4 : scaled to 10sec of L-Sit hold (already hard for me)

B-
40.50.50.50.50.50
Prefer to perform theme with a nice mouvement

C-
Don't have a rower so 3min of elliptical unstead of it.
30 box jump overs 61cm
20 DL 102kg
10/13/11 Pull ups

D- DONE

Tendues les strict pull ups , hein ?!

Tais toi !!
J'en ai chié piiiitain !! Et encore j'avais pas le rameur avant...

Mercredi 31.12.14

-Mobilité

Workout of the Day Invictus Competition

A.Every minute, on the minute, for 12 minutes:

Minute 1 – 2-3 Rope Climbs (15′) changé par 3-4 towel pull ups each sides
Minute 2 – 10 Meters of Handstand Walk 6.5.5m
Minute 3 – 6-8 Ring Dips with a 2-Second Pause at Full Extension 8dips
Minute 4 – 30-40 seconds of Hollow Rocks or Holds

Vraiment besoin de travailler mes HS walk


B.Five sets of:

10 Shoulder to Overhead (135-155/105-95 lbs) 61kg
Rest 2 minutes

61kg barbell : 32/35/42/28/30
I've found a good rythme at the end, even if 61kg was a bit haevy for me.


Perform every rep as a power jerk – do not push press. The goal is to establish a good rhythm of efficient movement so that you can become faster as the sets go. Please note times and learning from each set.


C.Every minute, on the minute, for 30 minutes:

Minute 1 – 20 Kettlebell Swings (24/16 kg – full vertical bell)
Minute 2 – 10 Walking Lunges with Kettlebells or Dumbbells (heavy!) 2x25kg DBs
Minute 3 – 15 Burpees to 6″ Overhead Target

Lunges done with 25kg DBs
I've done 4rounds and 13burpees in time
After i've finished the WOD as an AMRAP 30min

TOTAL : 4 rounds + 13burpees + 2burpees + 4 rounds (9rounds)


Il y avait aussi un conditionnement à faire en plus 3-4h après l'entrainement.
Mais vraiment fatigué aujourd'hui, je préfère ne pas tirer sur la machine avant l'Open pour éviter les blessures et le reste.
Cet après midi repos et on prend l'air, ça va faire du bien.
Demain est un autre jour !!!

C'était bien en Push jerk la partie B ?

le WOD en Rx , j'ai scaled dès le second tour pour pas exploser !

Ouai bah en Rx en attendant ce soir j'ai pris la decision de ne plus rien faire jusqu'à lundi lol ^^ je suis explosé

Et oui en push jerk mais explosif

Ça te fera du bien de rien faire quelques jours

Lundi 05.01.15

Wamr-Up
-Mobilité
-3 rounds : 200m bike / 5 burpees
-Montant Front Squat


Workout of the Day Invictus Competition


A.Every 90 seconds, for 12 minutes (8 sets) of:

Front Squat x 2 reps @ 75-80%
Strict Handstand Push-Ups x 6 reps

*Customize your reps to suit your ability. If you’re strong with HSPUs, add a deficit. If you struggle with strict handstand push-ups, reduce the reps or work on negatives. In either event, you should have at least 15 seconds to transition back to your front squats after your final HSPU.



B.Five sets of:

3-Position Clean
(high hang, mid-thigh, 2″ below the knee)
Rest as needed

Goal is perfect mechanics. Do not exceed a load in which you can maintain perfect mechanics.



C.Four sets for max reps of:

30 seconds of Power Cleans @ 60% of 1-RM Clean
Rest 90 seconds

Note the weight used and the reps achieved.

From now until the beginning of the Open you will see many opportunities to practice cycling the barbell through different movements and loading percentages. Use these opportunities to fine tune technique and determine your best movement strategies for different loads and rep schemes.



D.CrossFit Games Open 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00
Two rounds of:
10 Overhead Squats (95/65 lbs)
10 Chest-to-Bar Pull-Ups

From 3:00-6:00
Two rounds of:
12 Overhead Squats (95/65 lbs)
12 Chest-to-Bar Pull-Ups

From 6:00-9:00
Two rounds of:
14 Overhead Squats (95/65 lbs)
14 Chest-to-Bar Pull-Ups

Etc., following same pattern until you fail to complete both rounds within the 3-minute period.

STOP AFTER THE ROUND OF 18! If you successfully complete the round of 18, please pat yourself on the back and know that you will be in a good spot to gut it out strong in the round of 20s should this event pop up in 2015. DO NOT go for more just for the sake of comparison – I don’t want the additional volume to jeopardize training for the rest of the week.



______________________________________________________

BILAN



A-
Frnt squat 85kg
HSPUs 4.2.2 scaled 1 plate 6.6.6.6.6

B-
50.60.70.70.70kg

C- 57kg
10.8.9.9reps

D- 43kg
Total : 25 reps. :O
DAMN !!! my shoulders are dead for this WOD, awesome.... i remembered, i've done 48 reps in 2014....
Sick since Saturday too...I think I should stay in bed one more day !!!

Bizarre que tu fasse que 25 reps , t'a bloqué sur les OHS ?

J'avais surtout pas de jus apres l'haltéro...je n'etais pas bien ce week end j"ai voulu reprendre ce matin j'aurais due attendre demain

Ça fait combien de temps que tu n'as pas pris 1 semaine OFF ?

La j'ai pris 4j detente, balades a velo, marche... mais je crois quz cette szmaine je vais en reprendre..

ça ne représente pas du tout ton véritable niveau c'est dommage! En effet peut-être que tu as besoin de qq jours de repos?

Oblige toi ! Prend 1 semaine OFF toute les 6 à 8 semaines , tu en sera que meilleurs !

Yes merci !!
J'aurai aimé que cela tombe la semaine pro car je monte à mon école à Presles en Brie et ça va etre dur de m'entrainer....

Salut tout le monde !!
Apres une semaine de repos, reprise du sport tranquillement.
Je reprends mes entrainements crossfit que lundi prochain dans le Nord.

Donc ce matin session VTT 27km en 1h47min.
Vraiment sympa à la fraiche ça fait du bien !!

Puid cet apres midi petit bol pour bien finir la journée

Profite que les 6 semaines qui nous séparent des opens vont piquer surtout niveau cardio je pense !

Mais la cette semaine tranquille puis semaine pro je vais me faire des WODs à l'hotel et la semaine d'apres je recommence serieux

Moi je vais un peu adapter invictus pour bosser mes points faibles , D.U, handstand burpee, pistol et l'haltero

Rajoute du SKILL pendant 10min ce n'est pas long et si tu travail bien ça va payer

Oui c'est ce à quoi je pensais

Hehe !! On est bon

Vivement ton retour Tiouz!

On va revenir en forme
Demain et samedi je recommce mes WODs tranquillou

Vendredi 09.01.15

Warm-Up
-Mobilité


CORE 4 rounds
15 GHD sit ups
40 MC


EMOM 10min
1 HSPU
1 pistol (each legs) (toucher les fesses sur le ballon)


MetCons

WOD 1 FOR TIME

DU / Burpees / Marches
20 / 4 / 30
30 / 6 / 30
40 / 8 / 30
50 / 10 / 30
40 / 8 / 30
30 / 6 / 30
20 / 4 / 30

TOTAL : 9min24 PR



WOD 2 FOR TIME

50 HRPUs
40 American swings (20D/20G KB16kg)
30 V-Ups
20 plank pull ups
30
40
50

TOTAL : 13min54

Le wod 1 t'aurais pu le faire sans la marche