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

    Nice man! what's your bodyweight?

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

    Yeah I just started a couple days ago. Have you done it before? I'm finding the volume and frequency pretty brutal but have already noticed aerobic and power improvements.

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

    Tuesday - 6th 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, 95, 100, 105kg...

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

    Monday - 5th 01:00PM 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 60kg, 65kg, 67.5kg, 70kg, 72.5kg, 75kg...

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

    Saturday - 3rd 01:00PM SESSION 1) Alternating EMOM for 14:00- Even minute: 3 Hang Cleans (from power position – UB until the final set) – began at 60% of 1RM Clean and added load with each set (Went 70kg, 75kg, 80kg, 85kg, 90kg, 92.5kg, 95kg) Odd minute: 10 Burpee Box Jumps 24/20″ This was...

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

    Monday - 29th 10:30AM SESSION Strict Press 77.5x1 85x1 2x90x1 - 5kg P.R. That's 10kgs i've put on my strict press in exactly two months whilst maintaining the same bodyweight. 12 min EmOm Even: 4 pull ups with 15kgs Odd: 4 ring dips with 15kgs Total volume in 12 minutes = 6x15x4 pull ups, 6x15x4...

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

    Sunday - 28th 01:00PM SESSION With no time component, just getting the work done, complete, 5 rounds of; 20 100m sled push 20 double unders 20 24kg kettlebell swings 20 100m sled push 20 wall balls 20 24kg kettlebell swings This was tough! Literally dripping with sweat afterwards. Was good to...

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

    Saturday - 27th 11:00AM SESSION Back squats 4x160x2 3x150x3 2x140x4 Bench press - paused 3x100x8 - Easiest RPE for this weight and movement i've done. Strict, 2" deficit HSPU 1x8 Hand release, strict HSPU 1x8 Strict HSPU 1x8 Diet 10:00AM: 300ml milk, 1 scone 01:30PM: 300ml milk, 1 muffin...

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

    Thursday - 25th 03:00PM SESSION Bench 6x115x4 Ring dips 3x12 Squats 120x1 paused front and back. Left it here as my back was feeling niggly from all those sit ups, didn't want to stress it and get injured. Diet 11:00AM: 2 crumpets 02:00PM: A lot of turkey, ham, three jersey benny potatoes, 3...

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

    Wednesday - 24th 07:30AM SESSION Dumbbell bench press - every 3 minutes for 3 sets 1x15 1x12 1x10 Strict HSPU 3x8 10 min EmOm Even: 20 GHD sit ups Odd: 10 20kg dumbbell hammer curls This got toasty on the abs! DIET 07:00AM: 1 scone 09:30AM: 1 scoop protein, 300ml milk, muffin 12:00PM: 1 scoop...

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

    Tuesday - 23rd 10:00AM SESSION Snatch grip deadlifts 3x140x4 3x120x4 GHR's - slow and controlled 5x5 02:00PM SESSION 20 min AMRAP 15 chest to bar pull ups 15 24kg kettlebell swings 100m sled push with 40kgs on it Total = 5 full rounds. My hands got damn close to tearing, will have to rest them...

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

    Monday - 22nd 10:00AM SESSION Cleans 100x1 110x1 115x1 120x1 130x1 - 5KG P.R, felt good! Went for 135 but as I started my pull my belt came undone and I called it there. Power clean, hang clean, clean complex 5x100 10 min EmOm Even: 4 2 inch deficit strict hspu Odd: 4 L-sit chin ups 03:30PM...

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

    Saturday - 20th 12:30PM SESSION Bench - paused 10x120x2 Strict press 70x8 - got a niggly rotator cuff so dialed back in weight 2x60x8 Barbell curls superset with band tricep push downs 4x40x10 DIET 09:30AM: Eggs benedict with salmon 12:00PM: 7 pieces of sushi 03:00PM: 2 chicken steaks and a...

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

    FRIDAY - 19TH 07:30AM SESSION Every 2 minutes on the minute for a total of 10 sets Tempo squats - 3-0-1+1-0-1 10x140x2 Leg extensions 4x91x10 03:30PM SESSION Hang snatches 3x70x3 Hang cleans 3x90x3 Muscle ups 3x5 DIET 07:00AM: 300ml milk, 1 scoop protein 09:00AM: 1 muffin, 1 scoop protein...

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

    Thursday - 18th 07:30AM SESSION Squat lock outs 3 lock outs at 300kg for a 10 count Klokov press 60x8 55x8 50x8 Strict HSPU 3x12 Preacher curls into 21's @ 10kg 6x35x6 Cable crunches 4x63x25 Exercise ball crunches 2x50 DIET 07:00AM: 400ml milk, 1 scoop protein 09:00AM: 3 rashes of bacon, 3 eggs...

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

    Tuesday - 16th 09:45AM SESSION Every two minutes for 10 minutes; Push Press 4x100 Total workload = 24x100 push press, 2400kg's push pressed in 10 minutes. 02:00PM SESSION Bodybuilder style bench press 90x8 95x8 100x8 20 minute even minute odd minute Even: 8 strict pull ups Odd: 8 strict dips...

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

    Well 8 weeks of running chaos and pain has come and gone, and in that time i've hit a few P.R's without ever setting a specific day for a specific movement to attempt a new max on. Bodyweight has remained the same at 90kg. After 8 weeks of CnP, P.R's i've made are; Past / Current / Amount...

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

    Monday - 15th 11:30 SESSION Overhead squat 5x80x4 Muscle ups 4x4 02:30 SESSION 20 min amrap 100m, 40kg sled push 10 dumbbell deficit HSPU Total = 7 full rounds DIET 10:00AM: 1 muffin 12:00PM: 2 scoops of protein with water 01:30PM: 1 scoop of protein with water, 1 scone 04:00PM: 1 scoop protein...

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

    Wednesday - 10th 11:00 SESSION 30 Muscle ups for time Time = 11 mins flat. Tore hand on 29th rep. Took a while to get last rep. 02:00 SESSION Push jerk 100x10 Push press 90x10 Strict press 70x10 Metcon, 5 rounds for time; 8x70 fat bar overhead walking lunge 20 ghd sit ups Time = 11.27 Diet...

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

    Tuesday - 9th Deadlifts - Triple wave progression. Four reps per set. Perform a set on the minute every 2 minutes. 130, 140, 150. 132.5, 142.5, 152.5. 135, 145, 155. 140, 150, 160. Total volume per wave 520, 560, 600 = 1680 530, 570, 610 = 1710 540, 580, 620 = 1740 560, 600, 640 = 1800 Total...
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