Anafuse: Operation Crossfit regionals

25.2.14

Weightlifting
A1: Front Squat (3,4,2,4,1,4)
Wave pattern
1) 3@75
2) 4@80
3) 2@85
4) 3@90
5) 1@95 ----> 140kg
6) 4@85

Metcon (No Measure)
Every 2 mins for 6 sets

Power + Squat clean

1,2) 60,65%
3,4) 70,75%
5,6) 85,90%
7,8) 95+

Worked up to 107.5kg

rest 5 mins

4 x 3 Split Jerk @ 70%
rest 2mins between sets

@ 70kg


26.2.15

Rest day but decided to do a small HIIT workout

For Time

100 Double unders buy in

Then

21-15-9

Push ups
Squats
Burpees
Sit ups

100 double unders buy out

Time: 9:53 min
 
Nice! I bet you're excited for tomorrow (well, it's tomorrow for us here in the states, not sure about the time difference haha)! What's your jump rope of choice?
 
BRUstrong said:
Nice! I bet you're excited for tomorrow (well, it's tomorrow for us here in the states, not sure about the time difference haha)! What's your jump rope of choice?
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MDUSA
 
Hopefully my E9 is here to test out on Monday so I can really fark sh1t up.
 
15.1 is
9 min AMRAP
15 T2B
10 deadlift 50kg
5 snatch 50kg

15.1a

Then 9:00 min to 16:00 min is 1 rep max clean and Jerk

Holy sh1t

This will be done tomorrow. Let's see how we go
 
Bro, this is entirely forearms. Just did it. Pace yourself wisely. Not gassy at all really. I went 189 reps + 117.5kg. Will retest in two days if my hip feels good (strained around the top of my ITB).
Cleaned 120kg but it ****ing slipped out of my front rack when I went for the jerk. Which reminds me, wear a god damn shirt haha!! Don't be like me and go shirtless, you'll want that grip to stop the sweat.
 
Not sure whether I should eat or not before it.
 
EBF_2356 said:
Not sure whether I should eat or not before it.
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id say yes, but make it something fast/easy digesting and give plenty of time to digest. Maybe like eggs and toast a few hrs before
 
nzazad said:
Bro, this is entirely forearms. Just did it. Pace yourself wisely. Not gassy at all really. I went 189 reps + 117.5kg. Will retest in two days if my hip feels good (strained around the top of my ITB).
Cleaned 120kg but it ****ing slipped out of my front rack when I went for the jerk. Which reminds me, wear a god damn shirt haha!! Don't be like me and go shirtless, you'll want that grip to stop the sweat.
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Good call. I noticed Froning and Frasier both put their shirts back on for the C&J
 
EBF_2356 said:
Not sure whether I should eat or not before it.
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I'd eat something. 1:1 carb:protein probably minimal fat. Sources and how far out depend on your personal tolerances.

That said now isn't the time to experiment. If you normally don't eat prior to a lift like this I wouldn't start now.
 
bolt10 said:
I'd eat something. 1:1 carb:protein probably minimal fat. Sources and how far out depend on your personal tolerances.

That said now isn't the time to experiment. If you normally don't eat prior to a lift like this I wouldn't start now.
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True. I don't normally eat.
 
4 rounds + 9 reps (129 reps) then 185# clean and jerk. Forearms are shot! Can't wait to see what numbers you put up!
 
I'm aiming for 200 reps minimum and 105kg Clean and jerk
 
175 reps
105 clean and jerk at 80.9 kg bodyweight.

Shoulders are absolutely fried.
 
Nice work brother! Deceivingly tough wee wod. You find it all forearms and not really gas tank like me or?
 
I was sweating like a mofo. Grip went during 3rd round. Broke T2B up into 5/5/5 whole way through.

Deadlift was 10 straight
Snatch was a drop rep each time. 2 sec pause after drop.

On a side note I got some ergonine. So ill set that log up. Can't wait to use it tonight.
 
Anafuse 3rd week results

- continued leaning out despite more carbs.
- pumps
- maintain strength and hitting some good numbers


Very enjoyable for a natty product!!!

2.3.15

Weightlifting
-every 60 seconds for 6 round do 3 reps @85-90%
A1: Back Squat (3-3-3-3-3-3)
-Establish you 85-90% max back squat
Rest
Move straight into B1
Metcon (Time)
Every 60 seconds for 8 sets

1 X Squat Snatch @ 85%

rest 5 mins

4 min cap

30 Snatch @52kgs

-1 rep every 5 seconds minimum

rest 10 mins
Conditioning
Metcon (Time)
12 min cap

30 Wall ball 9 / 6
30 Kb swing 24 / 16
30 Pull up
30 Bar thruster 20 / 15
15 Burpee box jump 24 / 20
15 T2B
15 Power clean 62 / 40
30 Double unders
15 Cal row Calorie row

Time: 10.18min RX
 
EBF_2356 said:
Anafuse 3rd week results - continued leaning out despite more carbs. - pumps - maintain strength and hitting some good numbers Very enjoyable for a natty product!!! 2.3.15 Weightlifting -every 70 seconds for 6 round do 3 reps @85-90% A1: Back Squat (3-3-3-3-3-3) -Establish you 85-90% max back squat Rest Move straight into B1 Metcon (Time) Every 60 seconds for 8 sets 1 X Squat Snatch @ 85% rest 5 mins 4 min cap 30 Snatch @52kgs -1 rep every 5 seconds minimum rest 10 mins Conditioning Metcon (Time) 12 min cap 30 Wall ball 9 / 6 30 Kb swing 24 / 16 30 Pull up 30 Bar thruster 20 / 15 15 Burpee box jump 24 / 20 15 T2B 15 Power clean 62 / 40 30 Double unders 15 Cal row Calorie row Time: 10.18min RX
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keep it up :) 3 weeks in and looking solid. Nice that you're still leaning out despite the carb increase.
 
It's great to be able to eat more for performance and lean out. Big big bonus

Strength was great. Hit a new squat clean and complex PR today in both sessions

Cleaned 125kg (5kg increase)

High hang clean pull + Hang clean + squat clean (not dropping the bar) 105kg (10kg increase)

AM session

Weightlifting
A1: Front Squat (3,4,2,4,1,4) E2MOM

Wave pattern
1) 3@65
2) 4@70
3) 2@75
4) 3@80
5) 1@85 ---> 130kg
6) 4@75

Metcon (No Measure)
Every 2 mins for 6 sets

Squat clean

1,2) 60,65%
3,4) 70,75%
5,6) 85,90%
7,8) 85+

Went for a new 1RM and got it. 125kg

rest 5 mins

4 x 3 Split Jerk
Working on footwork and finish position so was just the bar today.

PM session
High hang clean pull + Hang clean + squat clean (not dropping the bar) 105kg PR!!!!!

Metcon (for time)
1000m row
30 clusters 60kg
30 Burpee over bar
150 double unders

15 mins RX
 
4.3.15

Weightlifting
Metcon (Weight)
Every 90 seconds for 8 sets

A1. 5 x Flat bench press @80-85%
A2. 6 x Strict pull up

Worked up to 85kg on bench. Kept elbows in to ensure no issues with shoulders.

rest 5 mins

Emom 10mins

2 Bar muscle up

rest 8mins
Conditioning
Metcon (No Measure)
Emom 12 mins Alternating mins between 1 & 2, 6 rounds per option.

1) 2 Ring muscle up
4 Power clean 62 / 40

2) 4 Speed Hand stand push up
20 / 10 Double unders

Gassed today. Last night's workout and today had me blowing hard. So much workout capacity which is great but Damn it catches up with me.

Cliffs:
Keep asking if I'm on test by the mrs cause I'm always wanting sex and apparently my pen1s has grown. Not sure what is going on there. Last night was amazing as far as libido. Hard as a rock for the whole 45 min session ;)
 
No seriously, she complained i go too far up her now.
 
Things are getting heated man and killer WODs. Keep killing it man!
 
7 min cap

50 Double under
5 x Snatch 40 / 30

40 Double under
4 x Snatch 50 / 40

30 Double under
3 x Snatch 60 / 45

20 Double under
2 x Snatch 70 / 50

Time: 5.10 min RX

Overhead squat work
Worked up to 90kg x 5 reps

Lots of mobility today working on lats and rotator cuffs.

15.2 tomorrow morning. Can't wait.
 
Nice workouts man. Keep it up!
 
Weightlifting
A1: Front Squat (3,4,2,4,1,4)
Wave pattern
1) 3@65
2) 4@70
3) 2@75
4) 3@80
5) 1@85
6) 4@75

Metcon
Every 2 mins for 6 sets

Squat clean

1,2) 60,65%
3,4) 70,75%
5,6) 85,90%
7,8) 85+ 107kg

rest 5 mins

4 x 3 Split Jerk @ 70%
rest 2mins between sets
Conditioning
Metcon (Time)
5 min Amrap

3 Pw clean 60 / 40
4 Front squat
5 Dead lift

7 rounds

then

For Time:
18-12-6

SHSPU
Dead Lift 100 / 70

5.07min rx
 
Cliffs
Appetite is through the roof.
Body comp changes have settled. Strength is slightly better.
Endurance is the most noticeable as it has increased and so has libido
 
13.3.15

AM session

Back Squat
E2MOM
*Set 1 - 4 reps @ 65%
*Set 2 - 3 reps @ 75%
*Set 3 - 2 reps @ 85%
*Set 4 - 2 rep @ 90%
*Set 5 - 1 rep @ 95%
*Set 6 - 2 rep @ 90%
*Set 7 - 2 rep @ 85%
*Set 8 - 6 rep @ 80%

New 6 RM PR***

Metcon
12 min AMRAP
1 Power clean 70kg
2 Front squat 70kg
4 alt front rack rear lunge 70 kg
8 HSPU

Got 7 rounds plus 14 reps RX


PM

3 RFT

50 Double unders
10 alternating pistols
10 DB 32 kg alternating

5.02 min RX

Rest 5 mins

3 RFT
10 Deadlift 110kg
12 wall ball 12kg
10 box jumps 30"
30/60/90 double unders

Time: 7.02min rx
 
2 days left.

Very enjoyable run. Big review coming up shortly
 
15.3

480 reps

Here is a relaxed pic of my mid section


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Feedback guys?

I would put myself around just under 10%.
 
I'd agree with that assessment. Ripped and nice work on 15.3!
 
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