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

    Tuesday - 27th 02:00PM SESSION EMOM for 7:00- 3 UB T&G Power Clean & Push Jerks @ 80% of 3RM Straight weight at 80kg. Strength/Skill *Sequence ends on 5th set of BS. 1a) Back Squat (based on 1rm squat): 5X5@70% – rest exactly 90 seconds Went 110kg across all sets 1b) 4X15 Strict HSPU (in UB sets...

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

    Monday - 26th 10:30AM SESSION BBG EMOM for 7:00- 5 Power Snatches* *At 80% of 5rm. Straight sets at 60kg. Strength/Skill 1a) 4X5x80kg paused front squats 1b) 4X15 TTB (in UB sets of 5 AFAP) – rest EXACTLY 60 seconds Conditioning 40:00 AMRAP at a conversational pace (or 150bpm if you have a HR...

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

    Sunday - 25th 12:00PM SESSION 10 rounds at a conversational pace; 10 strict pull ups, 10 strict dips 100m sled push - 40kgs Diet 11:30AM: 1 chicken wrap 06:00PM: Spaghetti bolognaise, garlic bread, fruit salad with cream and a bit of merange. 08:00PM: 8 wicked wings.

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

    Saturday - 24th 02:00PM SESSION 1) Alternating EMOM for 14:00- 3 Hang Cleans (from power position – UB is the preference, but drops are acceptable) – begin at 60% of 1RM Clean and add load with each set (try to go up from last week) 10 Burpee Box Jumps 24/20″ Went: 60, 70, 80, 90, 100, 100(Power...

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

    1) Alternating EMOM for 14:00- 5 Hang Snatches (from power position – UB is the preference, but drops are acceptable) – begin at 50% of 1RM Snatch and add load with each set (try to go up from last week) 15 Box Jump Overs 24/20″ Went: 50, 55, 60, 65, 70, 75, 80kgs. Very happy with this, I...

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

    Thursday - 22nd 10:00AM SESSION Bench 130x1 137.5x1 - 2.5kg PR 140x1 - 5kg PR 4x105x5 - paused Green band crunch 4x25 DIET 07:30AM: Steak Sammy 09:15PM: Steak Sammy 11:30AM: 600ml milk, 2 scoop protein 01:30PM: 2x Steak Sammy 07:00PM: Turkish kebab Ooorah, hit a lifetime goal of 140kgs...

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

    Wednesday - 21st 02:30PM SESSION BBG Every 1:30 for 6:00- 5 Snatches (full – from floor – T&G is the goal, but you may reset to complete at heavier loads)* *Begin at 50% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract...

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

    Tuesday - 20th BBG EMOM for 7:00- 3 UB T&G Power Clean & Push Jerks* *Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete 5 reps. When 3 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM. Went: 60, 70, 80, 90, 100, 105, 105kg...

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

    Monday - 19th BBG EMOM for 7:00- 5 Power Snatches* *Begin at 50% 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: 50, 55, 60, 65, 70, 75, 80kg. Went unbroken on all...

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

    Yeah I definitely need to pay more attention to the amount of protein and fat I get. I use to do VLC dieting, so reintroducing carbs is a relatively recent thing. Still modulating the amount to keep improving performance and not over do it. And hell yeah man, who do you think will take the top...

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

    Hey guys thanks for the input! Yeah I definitely need to eat more if I want to improve my performance. Body weight was down at 88.5kg/195lb two days ago, from 92kg/202lb at the start of the year. Partly wanted to drop my bodyweight down to 88kg/195lb take or give 1kg/2lbs. I was carrying a good...

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

    Saturday - 17th 10:00AM SESSION Squat - rehab 4x80x5 - paused 3x60x10 Lying leg curl 3x70x8 Weighted back extensions 3x32.5x12 04:00PM SESSION 1) Alternating EMOM for 14:00- 3 Hang Power Cleans (Building in weight) 10 Burpee Box Jumps 24/20″ Went: 60, 70, 75, 80, 85, 90, 95kg. Also made three...

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

    Friday - 16th 11:30AM SESSION 10 min E.m.O.m; E: 10 50kg snatch O: 50 DU Ascending E.m.O.m. Adding 2 reps each round until unable to complete, starting at 10 reps. E:Chest to bar pull ups O:Strict ring dips Unable to complete 18 rep round. Finished that round at 11.13. 5 rounds for effort; 10...

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

    Thursday - 15th 08:30AM SESSION Barbell box squats 40x20 50x20 60x20 70x20 80x20 90x20 2x100x20 Air squats 2x20 Pure rehab session. Get a pump on a bit of blood flow to the quad. 02:00PM SESSION 5 rounds, no time component just doing work. 20 cal row, 5x100kg bench then.. 4x40kg straight bar...

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

    Wednesday - 14th 08:00AM SESSION Weighted dips 40x2 50x2 10 min EMOM - high weight/low rep, descending into low weight, high rep 60x1 50x1 40x3 30x5 20x6 5x20x5 Hammer strength rig muscle ups - UB 4x3 1x8 The grips were seperated, i.e. not a straight bar. Meant I didn't have to pull as high and...

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

    Tuesday - 13th 01:30PM SESSION EMOM for 7:00- 3 UB T&G Power Clean & Push Jerks* *Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete 3 reps. When 3 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM. Went: 60, 70, 80, 90, 97.5...

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

    Monday - 12th 02:00PM SESSION EMOM for 7:00- 5 Power Snatches* *Begin at 50% 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: 50, 60, 70, 72.5, 75, 77.5, 80kg. 80kg...

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

    Saturday - 10th 11:00AM SESSION 2) Front Squat (Based on 1RM Clean) + Jerks: 1X5+3@60%, 1X5+3@70%, 1X5+2@75%, 1X5+1@80%, 1X5+2@75% – rest 2:00 or more if Jerk misses occur (Went 72.5, 85, 90, 95, 90kg) 3) 12:00 AMRAP of: 3 reps of the complex – 1 Power Snatch/1 Hang Snatch (full)/2 OHS 155/105#...

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

    Friday - 9th 01:30PM SESSION 1) Alternating EMOM for 14:00- 5 Hang Snatches (from power position – UB is the preference, but drops are acceptable) – begin at 50% of 1RM Snatch and add load with each set (try to go up from last week) (Went 50, 55, 60, 62.5, 65, 67.5, 70kg) 30 UB Double-Unders...

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

    Wednesday - 7th 02:00PM SESSION Every 1:30 for 6:00- 5 Snatches (full – from floor – T&G is the goal, but you may reset to complete at heavier loads)* *Begin at 50% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract...
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