Newjack13 [1m75 - 85kg - Crossfit]

jadore le lil fish ,grosse perf !

Même en version scaled j'ai pas réussi a aller au bout ...

June 3, 2015 – Competition

Workout of the Day
A.
Deadlift x 3 reps (with PERFECT posture and mechanics)
* Set 1 – 50% of possible 3-RM x 5 reps 105kg
* Set 2 – 75% of possible 3-RM x 3 reps 152,5kg
* Set 3 – 85% of possible 3-RM x 2 reps 172,5 kg
* Set 4 – 90-95% of possible 3-RM x 1 rep 190kg
* Set 5 – Test 3-RM 215kg 1 reps et la 2 iem ne monte pas

THIS TEST MEANS NOTHING IF YOU ROUND YOUR BACK – I need to know what you can do with proper mechanics, not that you’re willing to damage yourself.

B.
For time:
20 Overhead Squats 60kg
30 Kettlebell Swings (32 kg)
40 Wall Ball Shots 10kg
50 Double-Unders
50 Calories of Rowing on Concept 2
50 Double-Unders
40 Wall Ball Shots
30 Kettlebell Swings (32kg)
20 Overhead squats 60kg

Perform the kettlebell swings so that your hands and all portions of the kettlebell are above the eyebrows.

Résultat : 17'05

OHS : 20 UB / 10+10
KBS : 20+10 / 3X10
WBS : 4 X 10 / 4 X 10
DU : 50 UB / 28+22
50 CAL : 3'09

C.
Two set not for Time
20 C2B
20 T2B
20 alternating pistol

Bro' t'as tenté 215 alors qu'il y a écrit PERFECT FORM?

J'avoue j'ai pas lu en détails, j'ai juste vu test Rm3 ... faut pas me laisser seul sinon je fais des bêtises

June 5, 2015 – pas le temps d'aller a la box, Wod maison pour mes 30 ans !

A.

For Time :

Row 300m

30 thrusters 50kg

Row 300m

30 pull ups

Row 300m

30 burpee

Row 300m

30 box jump

Row 300m

30 alternating KB snatch 24kg

Row 300m

30 WBS 9kg

Row 300m

30 T2B

Row 300m

30 D.U

Row 300m

30 HSPU

Row 300m

30 swing KB 32kg

Résultat : 37'17

Encore joyeux anniversaire  Et bravo pour le WOD :p 

CJ Martin n'a qu'à bien se tenir :p

Merci et merci j'ai bien immortalisé le chiffre 30 lol

bon anniv en retard !

Merci mec

June 6, 2015 – Competition

Workout of the Day
A.
Bench Press
* Set 1 – 50% of possible 1-RM x 5 reps 62,5kg
* Set 2 – 75% of possible 1-RM x 3 reps 93,5kg
* Set 3 – 85% of possible 1-RM x 1 rep 107,5kg
* Set 4 – 90-95% of possible 1-RM x 1 rep 110 kg
* Set 5 – Test 1-RM 115kg

rest 3 minutes

J'ai perdu 10kg par rapport à avant

B. Take 5-8 minutes to build to a 3-RM Overhead Weighted Pistol (barbell)

Perform all 3 reps on one leg, and then switch legs and perform 3 reps on the other.

Résultat : 3 reps PVC

Impossible de faire mieux , je vais me mettre a bien bosser ce mouvement

C.
For max reps:
Bench Press x Max Reps @ 85% of today’s 1-RM 97,5kg

Résultat : 7 reps

D.
Complete 100 Wall Ball Shots in as few sets as possible:
Unbroken Wall Ball Shots 9kg x Max Reps
Rest EXACTLY 60 seconds

Goal is four sets or fewer. Note total sets taken and total time to complete 100 reps.

50 reps UB 1'40

Rest 1'

50 reps UB 1'35

Temps : 4'15

Content de moi 100 reps en 2 fois

Je suis content de la remarque de Pascal un peu plus haute
Le WOD annif est sympa mais j'attends de voir les 300 burpees moi.
Merci.
Aurevoir.

Oui je suis un benêt je sais ...

C'était soit les 300 burpee soit un wod anniversaire, vu comme j'aime les burpee mon choix à été vite fait ^^ et c'est quand même plus fun !

Séance du 08.06.2015 a Crossfit enyeto (Lyon)

Skill split jerk PVC

RM1 split jerk
40.60.80.100.110 fail 115kg

Amrap 12 minutes : a 80% du jerk = 90kg

3 jerk
9 pull ups
3 jerk
6 C2B
3 jerk
3 ring MU

Résultat : 2 tours + 14 reps

June 10, 2015 – Competition

Workout of the Day
A.
Every minute, on the minute, for 15 minutes:
High Hang Clean + Clean @ 65-80% of 1-RM Clean 60kg

Do not allow your chest to tilt forward over the barbell on the high hang clean – dip straight down by pushing knees out and driving hard to full hip extension, then be quick under the barbell.

B.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep 64kg
*Set 2 – 50% x 1 rep 80kg
*Set 3 – 60% x 1 rep 96kg
*Set 4 – 70% x 1 rep 112kg
*Set 5 – 80% x 1 rep 128kg

and then….

Every 2 minutes…
*Set 6 – 85% x 1 rep 136kg
*Set 7 – 90% x 1 rep 144kg
*Set 8 – 95% x 1 rep 152kg fail

and then…
One set of:
80% Back Squat x Max Reps @ 20X1 @ 130kg
(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)

Résultat : 2 reps

C.
Complete as many rounds as possible in 6 minutes:
10 Burpee Box Jump-Overs (24″/20″)
15 Deadlifts (225/155 lbs)
20 Pull-Ups
25 Wall Ball Shots 9kg
30 Double-Unders
Rest 4 minutes, and then repeat.

Note rounds and reps for both sets separately.

1 tour + 13 DL / 1 tour + 10 BBJO

BBJO : 10 / 10

DL : 10+5 / 10 + 5

PU : 10+10 / 4 X 5

WBS : 25 UB / 25 UB

D.U : 30 UB / 30 UB

D.
Three sets of:
Weighted GHD Hip Extension x 6-8 reps @ 8kg
Rest 30 seconds
Seated Leg Curls with Band x 12 reps
Rest as needed

Trop fatigué de mon week end d'anniversaire suivi de 3 jours ( de bringue) de formation sur Lyon , a plat complet ... J'ai transpiré l'alcool comme un porc ! La partie B a été un échec total , je passe pas la barre a 152kg et ne fait que 2 reps sur le Max reps... La partie C j'ai fait comme j'ai pu

Ouai tu dois vraiment pas etre en forme toi... on a pratiquement fait pareil alors que tu devrais etre loin devant ^^
Mais ces deux fois 6min m'ont retournees, j'ai vraiment pas eté bien à la fin, Pascal m'a mis les jambes en l'air, je suis resté 10min allongé hahaha me suis donné !!

Vraiment pas ... je paye ma mauvaise hygiène de vie de ces derniers temps, mais toi très belle performance,  bravo !

Newjack !! Reviens parmi nous  Tu peux le faire !!

Tkt pas Adyxion en deux deux il va revenir et il a interet ^^

Là c'est la periode des barbecues apero sortie ... ça se calmera en septembre lol

Bon aujourd'hui j'avais 1h a tué a la maison du coup :

10 km row for time : 40:00:04

[img][/img]

June 12, 2015 – Competition

Workout of the Day
A.
Five sets of:
Front Squat x 2 reps
Rest as needed

85.100.112,5.120.127,5kg

Loads per set (by %): 60, 70, 80, 85, 90

B.
Six sets of:
Hang Snatch + Snatch + 2 Overhead Squats
Rest as needed

40.45.50.55.60.65 kg

C.
Four sets of:
Bulgarian Split Squat x 8 reps @ 3011 : 2 X 10kg
Rest 90 seconds
Seated Strict Overhead Press x 8 reps @ 2111 : 60.55.55.55 kg
Rest 90 seconds

D.
5 chin up : PDC.5.10.15.20.25

E.
3 tours de :
5 T2B avec WB 9kg entre les jambes
10 T2B rapide
Rest 1 minute

June 13, 2015 – Competition

Workout of the Day
A.
For max reps:
30 Seconds of Muscle-Ups
Rest 30 seconds
30 Seconds of Toes to Bar
Rest 30 seconds
30 Seconds of Handstand Walk (for max distance)
Rest 30 seconds
45 Seconds of Muscle-Ups
Rest 15 seconds
45 Seconds of Toes to Bar
Rest 15 seconds
45 Seconds of Handstand Walk (for max distance)
Rest 15 seconds
60 Seconds of Muscle-Ups
60 Seconds of Toes to Bar
60 Seconds of Handstand Walk (for max distance)

Note results as in the following example:
MU 8.7.7 reps
T2B 18.15.14 reps
HSW : 5.10.15m

B.
For time:
Row 1000 Meters
50 Thrusters (75/55 lbs)
30 Chest-to-Bar Pull-Ups

Résultat : 9'51

Row : 3'50
Thruster : 20.10.10.10 reps
C2B : 1 par 1

Rest until the running clock reaches 15:00, and then…

“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups

Résultat : 8'20

Row : 3'58
Thruster : 25.15.10 reps
Pull ups : 10.5.5.5.5 reps

C.
4 tours not for Time :
40m push slide 90kg
40m Farmer walking 2 X 32kg
10 strict ring dips

J'ai fait ce que j'ai pu ... Rentré à 5h avec 4g, levé a 11h avec encore 2g lol
La gerbe tout le long mais c'est passé

mec, à partir du 20 Juin premier wod des Belgian, fini les conneries

J'avoue j'ai pas mal déconné ces derniers temps ... je repars sur de bonne base !

June 15, 2015 – Competition

Workout of the Day

Matin

Five sets of:
Run 600 Meters @ 85-90% effort
Walk 1 minute

1'50/1'55/1'55/2'02/2'00

Après midi

A.
Four sets of:
Pause Front Squat @ 24X1 + 2 Front Squats
Rest 2 minutes

80.100.110.115 kg

Goal is to match or improve on the four heaviest loads used last Monday.

Finding your results in the blog comments is easy, just click on your name and it will pull up any of your previous entries.

B.
Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch

For the Snatch with No Foot Movement, set your feet in your receiving position, and try not to let the ball of your foot leave the ground throughout the snatch. You will need to be aggressive in your turnover and quick in your descent.

50.55.55.55.60.60.60.60kg

C.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 3-5% more than you used last Monday

120.130.135.140.145.150kg

D.
Four sets of:
Jumping Lunges with Barbell x 20 reps 30.20.20 kg
(back rack the barbell – you choose a weight, but make it light enough that you can get all 20 jumping lunges each set)
Rest 45 seconds
Strict Weighted Pull-Ups x 8.8.7.7 reps 24kg
Rest 45 seconds

June 16, 2015 – Competition

Workout of the Day
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Handstand Push-Ups x 12 reps 12.12.12.6+3+3


(if you’re proficient, aim for the high end of the range, if you don’t have them yet, perform 3 reps of negatives – a 4-6 second eccentric on each rep)
Minute 2 – L-Seated Dead Hang x 30 seconds 30.30.30.20+10
(assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 30-45 seconds)


Minute 3 – Unbroken Double-Unders x 40 reps UB

Same as last week…just want to see that everyone is improving and able to follow the progression.

B.
Every two minutes, for 16 minutes (8 sets):
Push Press + Split Jerk
(Pause for 3-4 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes

Build over the course of the 8 sets.

60.70.80.90.95.100.105fail.100kg

C.
Strict Overhead Press
* Set 1 – 5 reps @ 50% 45 kg
* Set 2 – 5 reps @ 60% 55kg
* Set 3 – 5 reps @ 70% 60kg
* Set 4 – 3 reps @ 85-90% 75kg 2ok
* Set 5 – 3 reps @ 85-90% 70kg
* Set 6 – 3 reps @ 85-90% 72,5kg
* Set 7 – 3 reps @ 85-90% 75kg
* Set 8 – 10 reps @ 75% 65kg
Rest 2 minutes between sets.

Choose the same load for all four sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

D.
Every 8 minutes, for 24 minutes (3 sets) of:
Row 1000 Meters
20 Burpees Over the Erg
20 Push Press 55 kg

6'18 / 6'36 / 6'48

June 17, 2015 – Competition

Workout of the Day
A.
Every 90 seconds, for 15 minutes (10 sets):
High Hang Clean + Power Clean + Clean

Build over the course of the ten sets.

60.75.70.75.80.90.95.100.100.100kg

B.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep 65 kg
*Set 2 – 50% x 1 rep 80 kg
*Set 3 – 60% x 1 rep 97,5 kg
*Set 4 – 70% x 1 rep 112,5 kg
*Set 5 – 80% x 1 rep 127,5 kg

and then….

Every 2 minutes…
*Set 6 – 85% x 1 rep 137,5kg
*Set 7 – 90% x 1 rep 145kg
*Set 8 – 95% x 1 rep 152,5 kg

and then…

One set of:
80% Back Squat x Max Reps @ 20X1
(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)

Use the same weight as last week, and aim to beat last week’s score.

Résultat : 7 reps a 127,5kg

C.
Every minute, on the minute, for 12 minutes:
Speed Deadlift x 3 reps @ 65% = 143kg

Here’s a good example of how I would like to see these done…work on generating as much speed and power as possible once the barbell is separated from the floor. Reset the barbell every time on the floor…do not perform these touch and go.

D.
Four sets for times of:
10 Thrusters 60kg
20 Chest-to-Bar Pull-Ups
30 Russian Kettlebell Swings (32kg)
40 Double-Unders
Rest 4 minutes

Résultat : 26'30

3'05 / 3'25 /4'05 / 3'55

Thruster : All UB
C2B : par 10.5.3.2.1..,,
KBS : All 3 X 10
D.U : All UB