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  1. Chaos and Pain and Crossfit? F**k, say it ain't so!

    Wednesday - 9th Sumo deadlifts 4x10 @ 120 - Went for a fifth set and felt something tweak in my right erector. Stopped immediately. Annoying as I wanted to row, body needs to recover I guess. Have been pushing a bit too hard for a bit too long I think. DIET 07:30AM: steak sammy 10:00AM: steak...

  2. Chaos and Pain and Crossfit? F**k, say it ain't so!

    Tuesday - 7th 09:00AM SESSION Leg extension 5x20 @ 28 Leg curl 5x10 @ 50 GHD sit up 3x20 Back extension 3x20 04:00PM SESSION 12 min time cap 50 cal air dyne 25 toe to bar 40 cal air dyne 20 toe to bar 30 cal air dyne 15 toe to bar 20 cal air dyne 10 toe to bar 10 cal air dyne 05 toe to bar Time...

  3. Chaos and Pain and Crossfit? F**k, say it ain't so!

    Monday - 6th Strength Bench press 1x1 @ 135 3x5 @ 100 Weighted pull up 3x5 @ 20 Conditioning 3 rounds 100m sled pull sprint, 40kg 10 strict pull ups 10 strict dips DIET 08:30AM: 1 scoop protein, 300ml milk 10:30AM: 1 scoop protein, 300ml milk 01:00PM: chicken ficelle 03:30PM: 1 scoop protein...

  4. Chaos and Pain and Crossfit? F**k, say it ain't so!

    Sunday - 5th Rehab Squats - pyramid, 60 sec rest 40x20 50x15 60x10 70x5 60x10 50x15 40x20 GHR 3x5 Conditioning 1)For work, no time component 100 DU 100m 30kg fat bar OH lunge 75 DU 75m 30kg fat bar OH lunge 50 DU 50m 30kg fat bar OH lunge 25 DU 25m 30kg fat bar OH lunge 2)For work, no time...

  5. Chaos and Pain and Crossfit? F**k, say it ain't so!

    Saturday - 4th Ez bar preacher curl 3x6 @ 32.5 + 21's @ 10 Dumbbell hammer preacher curl 2x12 Rowing for max calories For four mins 20 sec on max effort, 10 sec rest Total calories = 75 Rest three minutes For four mins 15 sec on max effort, 15 sec rest Total calories = 53 Rest three minutes...

  6. Chaos and Pain and Crossfit? F**k, say it ain't so!

    Friday - 3rd 11:30 SESSION Dumbbell shoulder press 26x15 26x13 26x11 26x10 Dumbbell lateral raise - Pyramid sets, 30 seconds rest 10x12 12x12 14x12 16x12 18x6 16x8 14x10 12x12 10x14 Lunges 3x10 Bulgarian split squats 3x10 03:00 SESSION 5 rounds, conversational pace 20 calorie row 200m sled...

  7. Chaos and Pain and Crossfit? F**k, say it ain't so!

    Thursday - 2nd DIET 10:30AM: 300ml milk, 1 scoop protein, steak sammy 02:00PM: 2 chicken sandwiches 05:00PM: 300ml milk, 1 scoop protein 09:00PM: 1 cup rice, 1 chicken breast, satay sauce REST DAY

  8. Chaos and Pain and Crossfit? F**k, say it ain't so!

    Tuesday - 31st 100 strict pull ups AFAP (must be done in multiples of 5) Time = 17.43 mins 100 strict dips AFAP (must be done in multiples of 5) Time = 10:05 100 barbell curls 20kg AFAP (must be done in multiples of 25) Time = 1:57 100 Skull crushers 20kg AFAP (must be done in multiples of 25)...

  9. Chaos and Pain and Crossfit? F**k, say it ain't so!

    Monday - 31st Leg extension 5x20 @ 14. 3-1-3-0 Leg curl 6x6 @ 64. 1-0-3-0 3x12 @ 42. 1-0-1-0 Back extension 2x50 Ghd sit ups 5x10 Exercise ball crunches 3x50 Crunches 4x50 DIET 07:30AM: 1 scoop protein, 300ml milk, steak sammy, 2 pieces of avocado on toast 10:00AM: 1 scoop protein, 300ml milk...

  10. Chaos and Pain and Crossfit? F**k, say it ain't so!

    15.5 Was on track for around 7 minutes, re-tore my trap from last week and two muscles around my hip flexor and ITB mid workout. Will be out for a good two weeks I think. Need to heal up. In a world of pain.

  11. Chaos and Pain and Crossfit? F**k, say it ain't so!

    Thursday - 26th 10:00AM SESSION 1 & 1/2 Back Squats 3x3 @ 100kg. Snatch Grip Deadlifts 3x3 @ 80kg. Using bars at the university gym, had absolutely NO grip on them and no chalk. Hip Abduction machine 5x10 @ 105kg. Trying to rehab my hip Strict Toe to Bar 3x5 Hand Stand Walk 3x5m Active Recovery...

  12. Chaos and Pain and Crossfit? F**k, say it ain't so!

    Wednesday - 25th BBG 10 min EMOM 1) 5 power snatches building in weight: 50, 55, 60, 65, 70kg. 2) 10 burpee box jumps to 24" Strength 4 rounds 1) 5 lunges per leg w/ 60kg 2) 5 chin ups w/ 15kg Conditioning 20 min assault bike, alternating minutes 1 min RPE 4 1 min RPE 7.5 DIET 07:30AM: 1 scoop...

  13. Chaos and Pain and Crossfit? F**k, say it ain't so!

    Tuesday - 24th 07:00AM SESSION 10 rounds: 30 sec max assault bike 30 sec rest 10:30AM SESSION Barbell bicep curl 6x6@40kg + 21's w/ 10kg dumbbell Bench press 6x6@80kg + 21's w/ purple band tricep push downs 10 minutes straight crunches DIET 07:30AM: steak sammy, 1 scoop protein, 300ml milk...

  14. Chaos and Pain and Crossfit? F**k, say it ain't so!

    Monday - 23rd 11:30AM SESSION Snatch 80x1 85x1 90x1 95x1 Squat 160x1 170x1 4x8@120 05:30PM SESSION 25 min AMRAP: 20 Goblet Squats 24/16 kgs 20 HR Push-ups 20 KB SDHP 24/16 kgs 20 Abmat Sit-ups 20 Burpees Rounds = 5 rounds flat DIET 10:00AM: steak sammy, 1 scoop protein, 300ml milk 01:30PM: 2...

  15. Chaos and Pain and Crossfit? F**k, say it ain't so!

    Friday - 20th 15.4 Total = 128 reps. Happy with this! Love HSPU. DIET 07:30AM: steak sammy, 1 scoop protein, 300ml milk 09:30AM: steak sammy, 1 scoop protein, 300ml milk 12:30PM: 8 pieces sushi 02:00PM: 1 scoop protein, 300ml milk 08:00PM: turkish kebab, 1 protein bar Saturday - 21st Rest day...

  16. Chaos and Pain and Crossfit? F**k, say it ain't so!

    Thursday - 19th Rest Day DIET 07:30AM: chicken sammy, 1 scoop protein, 300ml milk 10:00AM: chicken sammy 11:00AM: steak sammy, 1 scoop protein, 300ml milk 01:30PM: 1 rice ball, six pieces of sushi 05:00PM: 1 scoop protein, 300ml milk 09:00PM: 1 cup rice, 1 chicken breast, teriyaki sauce

  17. Chaos and Pain and Crossfit? F**k, say it ain't so!

    Wednesday - 18th BBG 1) 7X1 Snatch From Blocks (just above knee) – work to a max for the day, but no more than one miss – rest as needed 60, 65, 70, 75, 80, 85, 90(miss) 2) 5X1 Clean From Blocks (just above knee) – work to a max for the day, but no more than one miss – rest as needed Went: 80...

  18. Chaos and Pain and Crossfit? F**k, say it ain't so!

    Tuesday - 17th BBG Alternating EMOM for 14:00- Three Power Cleans *Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM. Went: 70, 75, 80, 85, 90, 95, 100kg. 15...

  19. Chaos and Pain and Crossfit? F**k, say it ain't so!

    Monday - 16th 09:00AM SESSION BBG Alternating EMOM for 14:00- 1 Three Position Snatch (floor, hang, power position)* *Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of...

  20. Chaos and Pain and Crossfit? F**k, say it ain't so!

    Saturday - 14th 12:00PM SESSION BBG 15:00 to establish a 1RM Power Clean & Push Jerk Went: 80, 90 100 105, 110kg. Strength EMOM for 7:00 (7 total sets): 3 Back Squats – begin at 70% of 1RM and increase load each minute, try to add to last week Went: 100, 110, 120, 130, 140, 145 ,150kg. Skill 1a)...
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