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

    Wednesday - 11th BBG 1) Every 1:30 for 6:00- 3 UB T&G Snatches (full – from floor) – begin at 70% of 1RM Snatch and add load with each set Went: 70, 75, 80, 85, 90 (1+0) 2) 1XME UB T&G Snatches @ 85% of heaviest weight completed for #1. 62.5x10 (ended up misloading the bar and forgot to put...

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

    Tuesday - 10th 11:30AM SESSION Strength/Skill *Sequence ends on 5th set of BS. 1a) Back Squat 5x5@130kg – rest exactly 90 seconds 1b) 4X20 Strict HSPU (in UB sets of 3-5 reps AFAP) – rest exactly 90 seconds Went: 20, 20, 15+5, 10+3+3+2+2 03:30PM SESSION BBG Every 1:30 for 6:00 (5 total sets)- 1)...

  3. EP1C TD - Olympic lifting and crossfit madness

    Damn nice work bro! Subbed. You're a strong barsted!

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

    Cheers brother! Have you got a log I can follow?

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

    Monday - 9th BBG 1) EMOM for 5:00- 5 Power Snatches* *Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM. Went: 60, 65, 70, 75, 80(1+1+1. Ran out of time in the...

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

    Sunday - 8th 02:00PM SESSION Bar muscle up practice 3x2 UB 1x4 Hand tear, could have kept going damn it. This comes at a terrible time as I have a competition on sunday next week. Oh well, I can now say I can link bar muscle ups. Foam rolling posterior chain for ten minutes Rotator cuff work for...

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

    Saturday - 7th Session 1: 1) Alternating EMOM for 14:00- 1 Three Position Clean (floor, hang, power position)* *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...

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

    Friday - 6th 1) 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 the EMOM. Went...

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

    Sweet bro! likewise Thursday - 5th 10:00AM SESSION Bench - paused. No leg drive 5x117.5x3 Head stand practice 5x3 leg lower and wall touch 04:30PM SESSION 10 min e.m.o.m 3 muscle ups DIET 07:30AM: 1 scoop protein, steak sammy 09:00AM: steak sammy 10:30AM: 1 scoop protein, 400ml milk 12:30PM...

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

    No worries bro, always happy to help! And it started at the beginning of this year. Doing a prep cycle for the Open. Wednesday - 4th Session 1: BBG 1) Every 1:30 for 6:00- 3 UB T&G Snatches (full – from floor) – begin at 70% of 1RM Snatch and add load with each set Went: 70, 75, 77.5, 80, 85kg...

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

    Yeah I would suggest going for Rudy's conditioning, keep with the same kind of mentality ya know? Rather than running two different programs. He programs pretty wicked conditioning work outs. Not sure what days they have as rest days for the Barbell, but on Outlaw Way the rest days are Thursday...

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

    That makes sense bro. Why not do outlaw barbell, and then throw in some metcons from the outlaw way after you've done barbell? Obviously increasing calories to cater to increased workload.

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

    I've been seeing great results in regards to body composition by following my diet. Moderate protein, moderate carbs, low fat. I eat to fuel my performance but not gain body fat, with the goal in mind to slowly drop body fat. I'll throw up a before and after photo at some stage. I keep fat low...

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

    Tuesday - 3rd Every 1:30 for 6:00 (5 total sets)- 5 UB T&G Power Clean & Push Jerks *Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM. Went: 70, 75, 80...

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

    Monday - 2nd 10:30AM SESSION BBG Rest 2:00 exactly between #1 and #2. 1) EMOM for 5:00- 5 Power Snatches* *Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM...

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

    Sunday - 1st 11:00AM SESSION 500 ab crunches of different styles 03:00PM SESSION 15 mins stretching to restore range of motion in my quad. Is tight as all hell. Bench - Paused, incline. 5x5x80kg Muscle ups 2 EMOM for 10 mins. Empty barbell curls 100 reps as fast as possible. DIET 10:00AM: steak...

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

    Saturday - 31st Session 1: 1) Alternating EMOM for 14:00- 3 UB Hang Power Cleans @ 80kg 10 Burpee Box Jumps 24/20″ 2) “Cindy” 20:00 AMRAP of: 5 Pull-ups 10 Push-ups (hand release) 15 Air Squats Total = 23 rounds. None of that half rep crap. The whole half range squats, half range push ups...

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

    Friday - 30th 1) Alternating EMOM for 14:00- 5 UB Hang Snatches @ 75% of 5rm (from power position) 15 Box Jump Overs 24/20″ Performed snatches at 60kg. 2) Front Squat (Based on 1RM Clean) + Jerks: 5X5+3@80% – rest 2:00 or more if Jerk misses occur Performed at 80kgs for this, wanted to let the...

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

    Thursday - 29th 09:30 SESSION Bench - paused 5x115x3 Pull ups - hammer grip 5x20x3 Muscle ups 3x5 Bicep curl super set with strict hspu 3x16x10 and 3xBWx10 Leg extensions, 100 reps for time at 49kg; Time = 3.10 mins Leg curls, 100 reps for time at 28kg; Time = 3.04 mins DIET 07:30AM: steak...

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

    Wednesday - 28th 11:00AM SESSION Every 1:30 for 6:00- 5 Snatches @ 80% of 5rm (full – from floor – T&G is the goal, but you may reset to complete at heavier loads) Straight sets at 60kg. Conditioning 10:00 AMRAP at a conversational pace of: KB Snatches (alternate every 20 reps) 24/16kg Total =...
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