Anafuse: Operation Crossfit regionals

CJ_Xfit89

CJ_Xfit89

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Will post up an intro tonight and stats together with what I'm taking
 
Should start telling me your regiment so I can join in. I need to get back into CrossFit shape haha
 
Tagger said:
Should start telling me your regiment so I can join in. I need to get back into CrossFit shape haha
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Go to wod hopper and there are heaps of online workouts available to you.
Alternatively read up up crossfit hq website for the workouts on there
 
Siiiick look forward to this! My region is super tough (Australia, New Zealand. 30 places), would love to go this year but most likely won't happen since I only started training for it at the start of the new year. Which region are you in?
 
Bro, I'm in Sydney Australia lol.

Where you at?
Message me your number. Maybe we can catch up for a session
 
Oh no ****? I'm in Dunedin new Zealand, otherwise would have definitely been keen! We are going to have our work cut out for us this year! What you expecting in the open?
 
nzazad said:
Oh no ****? I'm in Dunedin new Zealand, otherwise would have definitely been keen! We are going to have our work cut out for us this year! What you expecting in the open?
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My uncle lives in Glen Innes Auckland.
Haha.

If shoulder holds up I should make top 50. Did muscle up progression tonight so that worked well. Starting to get back to getting 3s 4s and 5s in a row now
 
Lemme know how far you make it.

My best friend in Army basic training is best friends with Rich Froning. That's how I ended up meeting Rich, when I was visiting my friend Donovan.

Now Donovan works for Crossfit Reebok and sets up a ton of their gyms. He has also been in a couple commercials haha.
 
Tagger said:
Lemme know how far you make it.

My best friend in Army basic training is best friends with Rich Froning. That's how I ended up meeting Rich, when I was visiting my friend Donovan.

Now Donovan works for Crossfit Reebok and sets up a ton of their gyms. He has also been in a couple commercials haha.
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Subbed because I love me some crossfit
 
Tagger said:
Lemme know how far you make it.

My best friend in Army basic training is best friends with Rich Froning. That's how I ended up meeting Rich, when I was visiting my friend Donovan.

Now Donovan works for Crossfit Reebok and sets up a ton of their gyms. He has also been in a couple commercials haha.
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Wow what was Rich like in person? My old coach met him and said he wasn't as tall as you'd think, but was incrrrreeedibly thick. That his forearms were rediculous?
 
In!
 
OP, not sure if it ships to AUS, but you should check out Athletix Ergonine to go with your stack. I picked some up and am 4 workouts in (both lifting and metcons) and have noticed a great increase in endurance. I redid the Open workout 11.2 the other day and added almost two full round (I got 11 rounds 28 reps) from when I previously did it just a few months ago.

But I'm definitely excited to see how Anafuse treats you
 
In.
 
BRUstrong said:
OP, not sure if it ships to AUS, but you should check out Athletix Ergonine to go with your stack. I picked some up and am 4 workouts in (both lifting and metcons) and have noticed a great increase in endurance. I redid the Open workout 11.2 the other day and added almost two full round (I got 11 rounds 28 reps) from when I previously did it just a few months ago.

But I'm definitely excited to see how Anafuse treats you
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I have some coming to log
 
In for the ride!
 
16.2.15
AM session


Weightlifting
A1: Back Squat (3,3,4,4,2,1,2,4)
Wave pattern
1) 3 @60%
2) 3 @65
3) 4 @70
4) 4 @75
5) 2 @80
6) 1 @90
7) 2 @90
8) 4 @80

Worked up to 162kg during 6th and 7th set.

Rest 5 mins

Move straight into B1
Metcon (Time)
Every 90 seconds for 6 sets

Snatch + Hang snatch + Over Head Squat

1,2) 50,55%
3,4) 60,65%
4,5) 70,75%

-to be done as unbroken sets

rest 4mins

10 min time cap

15 Squat Snatch @75-80% (60kg)

-every time you miss a rep add 2 reps. e.g if you miss the last rep you now have 2 reps to complete

rest 5 mins
Conditioning
Metcon (Time)
For time:

50 Double under

5 Muscle up
400m run

4 muscle up
400m run

3 muscle up
400m run

2 muscle up
400m run

1 muscle up

100 double unders

Time: 12.20min rx'd

PM session:
Muscle up progression working on hip drive stringing 5 MU's together for 3 sets (15 MU in total)

Metcon
For time
Row 50 calories
12 HSPU
Row 40 calories
12 HSPU
Row 30 calories
12 HSPU
Row 20 calories
12 HSPU
Row 10 calories
12 HSPU

Time: 12.55min rx'd




17.2.15
AM session
Weightlifting
Metcon (Weight)
Build up to a heavy 3 rep push jerk.

-Start @50% max push jerk, increase by 5% every min till you fail, once you fail continue into workouts.

Worked up to 95kg 3RM

rest 5 mins

Conditioning
Metcon (No Measure)
For time:

5 rounds

5 HSPU
6 Pistols
7 S2OH @60kg/40

Results: 4 rounds

rest 4 mins

A1: Amrap 8 mins

7 C2B pull up
7 Box jump 24/20
7 Thrusters @50kg/35

Result: 6 rounds

PM session

Amrap 8 mins

7 Toe to bar
7 Box jump 30/24
7 G2OH @40kg/30

Results: 6 rounds

Rest 5 mins

B)
For time

15-12-9
Thurster 45 kg
Pull ups

Mandatory 5 min rest

12-9-6

Mandatory 3 min rest

9-6-3

Total time: 14.55min rx'd
 
Here's a pic for you all

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Nice start to this. Solid work.
 
So much training. Ripped hands and sore body. So much food is being eaten.
 
Haha brother I just pulled my damned hand today aswell! Absolutely the pits, gets in the way of your training big time.
 
nzazad said:
Haha brother I just pulled my damned hand today aswell! Absolutely the pits, gets in the way of your training big time.
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Its pretty **** man.
Just did a regionals workout. Fark me I'm stuffed. So much training. Feeling beat down
 
18.2.15

Wave pattern deadlift
1) 3@75
2) 4@80
3) 2@85
4) 3@90
5) 1@95
6) 4@85

Worked up to 225kg at 95%

Metcon

For time:

Row 2,000 meters
50 One-legged squats, alternating
30 Hang cleans 80/50kg

18.30 min

**** I'm stuffed
 
Today is my rest day.
Just as well... I'm pretty tired. Last night was wild sex so that was fun.

The mrs was like "holy crap you look sexy babe look at your body, looking leaner and bigger around shoulders".

Sounds good to me.
 
EBF_2356 said:
Today is my rest day.
Just as well... I'm pretty tired. Last night was wild sex so that was fun.

The mrs was like "holy crap you look sexy babe look at your body, looking leaner and bigger around shoulders".

Sounds good to me.
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Yeah buddy. You know you're doing something when someone that sees you everyday notices the small things.
 
nzazad said:
**** bro you've got a big deadlift! Most I ever pulled was 210 :( Always wanted that 5 plate
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Lol. I pull 240 for my 1RM. Only thing about massive weights is packing them up
 
Dma378 said:
Yeah buddy. You know you're doing something when someone that sees you everyday notices the small things.
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and she is always one for the minute detail too. Exciting and pleased to say the least but I am eating a sh1t load of food and carbs so I'm surprised and I have lost 1lb
 
In for some good times. I've gotta try out cf at some point just to say I did ha
 
A1: Front Squat (3,4,2,3,1,4)
Wave pattern
1) 3@75
2) 4@80
3) 2@85
4) 3@90
5) 1@95
6) 4@85
Weightlifting
B1: Metcon (Time)
Every 2 mins for 6 sets

Squat Clean + Jerk

1,2) 70,75%
3,4) 80,85%
4,5) 90,95%

rest 5 mins

Emom 15 mins

20 Double unders (unbroken)
Power clean @75-80%

-every time you break in double under's, start again from zero.

rest 8 mins

EMOM 15 Mins

1) 7 C2B Pull up
2) 10 Burpee Box overs 24/20
3) Rest


More compliments today from the mrs. Abs popping babe and looking lean!!!
 
I have done invictus before. CJ knows his business but no this isn't.

I have a coach now who is programming me for regionals.
$50 a month. Cheap and quality
 
Make that 80.9kg upon waking and a bowl of berries. Sh1t. I've lost 3 kg from all this training and I'm even eating triple the carbs I normally do.

The mrs is loving it though. Waist is down from a 33 to an almost 31.
1 week of fun down 3 to go.

Let's get stronger. Strength has been great and I'm eating above maintenance and still losing so I think I need to re adjust intake to include more protein and fats and keep carbs at 2g/lb bodyweight (170g per day)
 
EBF_2356 said:
Make that 80.9kg upon waking and a bowl of berries. Sh1t. I've lost 3 kg from all this training and I'm even eating triple the carbs I normally do. The mrs is loving it though. Waist is down from a 33 to an almost 31. 1 week of fun down 3 to go. Let's get stronger. Strength has been great and I'm eating above maintenance and still losing so I think I need to re adjust intake to include more protein and fats and keep carbs at 2g/lb bodyweight (170g per day)
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why up the fats? Carbs would be more beneficial for your type of training where you need quick energy and quick replenishment.
 
I like fat better than carbs. I'd rather have a tablespoon almond butter than having a sweet potato hahah
 
I love it. I try not to buy it so I just use extra butter on veggies or on meat.
Very very tempting.
 
Weightlifting
A1: Back Squat (3,3,4,4,2,1,2,4)
Wave pattern
1) 3 @60%
2) 3 @65
3) 4 @70
4) 4 @75
5) 2 @80
6) 1 @90
7) 2 @90 ---> 162kg felt gassed
8) 4 @80
Rest
Move straight into B1
Metcon (Time)
Every 2 mins for 6 sets

Snatch + Hang snatch

1,2) 60,65%
3,4) 70,75%
4,5) 85,90%

rest 5 mins

10 min time cap

3 Power snatch 60/40
6 Toe 2 Bar
9 Box jump over

------> Time: 3.45min RX

rest 10 mins

For time:
30 Burpee Ring muscle up

Time: 6.30min RX

PM session
8 RM deadlift (not to failure) 170kg

Metcon
3 RFT
30 wall ball 12kg 10 ft target
15 box jump overs
100 DU

Time 8.30min RX
 
24.2.15

Weightlifting
Metcon (Weight)
Build up to a heavy Thruster.

-Start @50% increase by 5% every min till you fail.

Worked up to 107.5kg thruster. PR!!!!

rest 5 mins

Conditioning
Metcon (No Measure)
5 Rounds
For time:

6 Strict Hand Stand Push up
9 Pull up
12 Thrusters 45kg

Time: 11.10min RX


rest 4 mins

10 min time cap
For time 30 - 20 - 10
Air Squats
Double unders
Push ups


Time: 4:40 min RX
 
How long in total does it take you to finish a daily session? Including WmUp and cooldown if you do them
 
No warm up or cool down 1 hr

Including warm up and cool down 1 1/2 hours.

This is AT MOST on a day where I'm lagging. Depends on the time required from the programming I.e. E2MOM or Emom etc
 
Not sure what you're trying to say bud. Anyway I'll ignore it
 
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