EP1C Crossfit: 2016 Team Prep

[CJ_Xfit89]

So I was approached by a reputable coach to be a part of his squad and train in a team to be part of the 2016 regionals team event for next year. What better way to start than 1 year out as a team. We all follow a specific program and it will involve, for the most part 2 a day sessions.

I will be eating about 2500kcals per day (15kcals per lb of BW)
mostly protein and fat with small amount of carbs post workout each meal (breakfast and dinner)

Stats:
85kg
182cm (5 ft 11)
10%

Crossfit Lifts:
back Squat - 190kg (5RM of 170kg)
front squat - 150kg
deadlift - 245kg
clean and jerk - 110kg
snatch - 85kg
Overhead squat - 110kg
bench press - 120kg

GOALS:

lean up a little bit, increase endurance and strength.

Supplements:
1 cap EP1C UNLEASHED AM pre workout
1 cap EP1C UNLEASHED PM pre workout
1 ml TD EP1C UNLEASHED POST AM TRAINING after shower
1 ml TD EP1C UNLEASHED POST PM TRAINING after shower

1 scoop conqu3r pre workout (both sessions)
1 scoop vital1ty (AM session ONLY)
1 cap inhibit e (3 per day) spread evenly at brekky (post workout), lunch and dinner (post workout 2nd session)
2 scoops alphamine pre lunch
1 scoop pre PM session with scoop conqu3r
8g fish oil
multivitamin


that pretty much covers it. I will post training as I go. If you have any questions like what some exercises are, let me know and i'll link a video from YouTube to help you out. if you add me on facebook Chris Xfit i'll post up vids on there too for you all.

Let;s fark shiz up!

 

[yates84]

Subbed

 

[TheMovement]

Leggo!!!

 

[vujade]

Sub a dub dubbed

 

[Dma378]

Represent!!

 

[bcazo]

I'm IN THIS!!

 

[CJ_Xfit89]

Day 1 yesterday
Not sure if it kicked in that quick but hit a 170kg 5RM back squat PR

 

[edje007]

Subbed

 

[CJ_Xfit89]

Day 2
Session 1 - AM

1a. Skill/weakness:
HS walk/holds/shoulder taps/
wall walks.
Whatever you choose, spend
the time improving where
your weak.
15mins.

1b. Metcon:
For Time:
800m run
20 Hang power cleans 60 kg
60 Double Unders
40 Front rack lunge steps 60kg
20 Chest 2 bar pullups
800m run

completed: 14.30 mins RX'd

2a. Plyometric:
Broad Jump:
5x 3 consecutive jumps for
distance. 7, 8, 8.2, 8.5, 8.8m

2b. Lower Pull (speed):
Clean Deadlift:
Every 30secs for 7mins:
1 rep at 75%

180kg (14 sets of 1 rep)

2c. Gymnastics Trunk:
Strict T2B:
3x max reps

1 x 10 @ BW
2 x 10 @ BW plus 5kg

2d. Rowing:
Every 2mins for 10mins:
250m row


PM Session will be front squats and cleans, will later tonight

Supps used tonight (including 2nd session)

1 cap EP1C UNLEASHED AM pre workout
1 cap EP1C UNLEASHED PM pre workout

1 scoop conqu3r pre workout (both sessions)
1 scoop vital1ty (AM session ONLY)
1 cap inhibit e (3 per day) spread evenly at brekky (post workout), lunch and dinner (post workout 2nd session)
2 scoops alphamine pre lunch
1 scoop pre PM session with scoop conqu3r
8g fish oil
multivitamin

 

[CJ_Xfit89]

NoAddedHmones

get your ass here brother!!! log is up mofo

 

[NoAddedHmones]

NoAddedHmones

get your ass here brother!!! log is up mofo

Hello, good thanks.

Setup looks sweeeeeet! In for the ride.

EDIT: Holy fish oil amount???

 

[CJ_Xfit89]

hey brother!!!

 

[CJ_Xfit89]

Hello, good thanks.

Setup looks sweeeeeet! In for the ride.

EDIT: Holy fish oil amount???

need 3g EPA/DHA daily and to offset any joint issues I get

 

[NoAddedHmones]

need 3g EPA/DHA daily and to offset any joint issues I get

Ahh understood. Happy gains.

 

[CJ_Xfit89]

Ahh understood. Happy gains.

And fish oil 1g EPA/DHA per day has been shown to activate AMPk in the hypothalamus

Happy shredding lol

 

[puccah8808]

I'm in!

 

[CJ_Xfit89]

Thanks for joining Puccah

 

[Segansational]

In.

 

[Auslifter]

In! want to try this one sometime soon

 

[CJ_Xfit89]

Hey gents

 

[CJ_Xfit89]

PM session

Every 2 minutes on the minute (E2MOM)
Front squat
3@ 75%
4@ 80%
3@ 85%
2@ 90%
1@ 95%
4@ 85%

2 mins rest

Every minute on the minute for 8 minutes (EMOM)
High hang clean + low hang clean (must not put bar down) until complex is done.
Start at 65% move up by 5% increments every minute.

Started at 70kg and worked up to 100kg

Conditioning
Alternating EMOM 21 minutes
1. 10 burpees
2. 15 box jumps onto 24" box
3. 200m row

1st minute is burpees
2nd minute is box jumps
3rd minute is the row and so forth... You end up doing the 3 exercises 7 times.

Needless to say the sweat was ridiculous

Oh and I'm doing 1 scoop amino Iv intra training both AM & PM.

Maybe throw glycofuse in glycofuse at half scoop intra AM fasted training

 

[CJ_Xfit89]

Sick today but will get a session in this arvo.

 

[CJ_Xfit89]

Make that no session today so no coaching either. Back on it tomorrow.

 

[Segansational]

Sick today but will get a session in this arvo.

Arvo? Is that some aussie term?

 

[TheMovement]

Hope ya feeling better man!

 

[CJ_Xfit89]

Arvo? Is that some aussie term?

Afternoon lol

 

[CJ_Xfit89]

Afternoon lol

Back on it yesterday

EMOM 10min
5 x 60% push press (70kg)

Speed conditioning
3 x 800m runs

1:1 rest
3.14
3:02
3.00min

WOD (25min cap)

regionals team Event 7
For time
50 GHD sit-ups each
50 MU as a group
50 hang power clean 95kg as a group

Just over 15mins

 

[CJ_Xfit89]

Snatch

40,50,60 50,60,70kg

WOD
25 Deadlift 100kg
25 C2B pull ups
25 power clean 80kg
25 T2B

Time: 12.40 Rx

Back squat - 3x5 130 (70%)

Strict Pull ups - 3 x 8 @BW

WEIGHTED SIT UPS - 5 x 10 (15, 20, 20, 20, 20kg)

KB bent over Row 3 x 10 each arm

24, 32, 32kg

Feels good to finally have some routine again. Metcon killed me with my chest and breathing after this chest infection.

Now for my PM session and then off to play Oztag

 

[NoAddedHmones]

Snatch

40,50,60 50,60,70kg

WOD
25 Deadlift 100kg
25 C2B pull ups
25 power clean 80kg
25 T2B

Time: 12.40 Rx

Back squat - 3x5 130 (70%)

Strict Pull ups - 3 x 8 @BW

WEIGHTED SIT UPS - 5 x 10 (15, 20, 20, 20, 20kg)

KB bent over Row 3 x 10 each arm

24, 32, 32kg

Feels good to finally have some routine again. Metcon killed me with my chest and breathing after this chest infection.

Now for my PM session and then off to play Oztag

Solid session. Have your lifts/times suffered much since getting over your illness?

 

[CJ_Xfit89]

My first real session back. Can't tell just yet but the WOD was a bit tougher especially breathing and not having that nutrition 100% due to sickness. I haven't lost any weight or anything which is great

 

[CJ_Xfit89]

For being sick my capacity is definitely increasing maybe not able to sustain it as I could last week before chest infection but noticeably better nomethess

PM
Warm up
3 rounds not for time
5 T2B
10 strict ring dips
15 wall balls 9kg

Oly
Squat clean + front squat + jerk (split) @ %1RM jerk
50, 55%, 60, 65, 70, 75
Worked up to 85kg complex at 75%

Metcon
Chipper

Time cap 28min

10 muscle ups
20 deadlift 120kg
30 box jump 24"
40 KB swing 24kg
50 double unders
50 calorie row
50 double unders
40 Kb swings 24kg
30 box jumps 24"
20 deadlift 120kg
10 muscle ups

Time 21.03min Rx plus

 

[Segansational]

Afternoon lol

Lol, I'm gonna need a decoder ring to figure out your log. What's oztag?

 

[CJ_Xfit89]

http://youtu.be/DNCfyfIR9Ok

 

[CJ_Xfit89]

Hit a new 2RM split jerk of 100kg
So stoked.

Noticing some serious sweating with EP1C Unleashed. Dropping every session. Lost 1kg so far and strength is improving and endurance is increasing also. Win win