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

    Saturday - 6th 02:00PM SESSION Bench 120x1 132.5x1 6x110x4 10 min EmOm Even: 8x80kg push press Odd: 10 GHD sit ups Total volume in ten minutes = 3200kg push pressed, 50 GHD sit ups Hand release push ups 3x10 - Feel like my pecs are a bit weak for the weight my triceps and delts can handle...

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

    Wednesday - 3rd 11:00AM SESSION 10 min EMOM 4x80kg TnG 02:30PM SESSION Deadlifts - deadstop 6x140x4 Lying leg curls 3x77x4 3x70x4 3x49x10 2x28x25 Diet 07:00AM: 1 muffin, 1 scoop protein, 300ml milk 10:30AM: 1 scoop protein, 300ml milk 12:00PM: 1 scoop protein, 300ml milk 01:30PM: Ham and cheese...

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

    Tuesday - 2nd 10:30AM SESSION Push press 100x4 - These felt good but my right quad was too painful and wasn't going to keep pushing it. Strict press 5x70x4 - Didn't feel fantastic on these, recovery hasn't been on point lately. Quick circuit, no time component, just moving from station to...

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

    Thursday - 27th 08:00AM SESSION 100x8 - Recycling push jerks. These felt really god! 90x8 - Recycling push press. Again these felt good. 70x8 - Have never done that weight for 8 reps and touching my chest each rep. 10 min emom 2 muscle ups using this new hybrid grip my mate showed me. 3:30PM...

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

    Wednesday - 26th 11:00AM SESSION Front squats 6x120x4 - Paused. These were easier than last time I hit the same weight, despite having my bad back. Back has also felt noticeably better since doing these. Weird. Dumbbell Hammer curls 10x60 Lying leg curls 3x63x10 Leg Extensions 3x91x10...

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

    Monday - 23rd 11:00PM SESSION Deadlifts 8x170x2 - deadstop. Pulled my right erector attempting a 9th set. I think i'm letting the bar get too far away from my body. 2x100x20 - trying to flush some blood in, feeling it out. Isn't too bad but still quite niggly. Chest to bar pull ups 3x15 Paused...

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

    Saturady - 22nd 04:00PM SESSION Clean and jerk 100x1 110x1 115x1 Cleans 120x1 2x125xf 125x1 - 5kg P.R - Definitely feel like I can pull more weight, just my catch and front rack is weak. Think 130 is in the bags with some more work soon. Hang clean, clean complex 6x100 Push Press - Every second...

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

    Thursday - 20th 08:00AM SESSION Dead stop deadlifts 4x160x4 2x140x4 METCON: 21-15-9 Hang power clean 80kg Ghd sit up 3 burpee per break Time = 7.15min w/ 5 breaks 06:00PM SESSION Squats 120x8 - front 120x8 - back Press 2x60x8 Strict hand stand push ups 2x12 Squats felt really rough today but I...

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

    Wednesday - 19th 11:00AM SESSION Kickboxing session - light intensity 2x2min skipping 2x2min shadow shadow 2x2min bag rounds - kickboxing 2x2min bag rounds - boxing Muscle ups 8x2 - using neutral grip here. Couldn't use false grip as my wrists are torn up so this was a good time to try it out...

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

    Friday - 14th 08:00AM SESSION Snatches 80x1 85x1 90x1 95x1 - equal p.b, although was a lot prettier than last time. 5x100xfail - don't think I was pulling high enough. Bar was too far forward as well. All in all happy with the 95kg considering I haven't done any proper snatches for two months...

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

    Thursday - 13th Today was light day so just went down to the gym and did some mess around stuff 06:30PM SESSION Push Jerk - Recycling 3x90x8 Pull ups - Strict, controlling eccentric and concentric 3x10 Parallette dips 3x10 Crunches 2x50 Strict toe to bar 3x8 Hand stand practice - Getting some...

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

    Wednesday - 12th 11:00AM SESSION Active recovery hot and cold contrasts 100m Butterfly stroke 100m Back stroke 100m Freestyle stroke 05:00PM SESSION Front Squat - paused 6x120x4 - **** yeah! Felt strong and the back held up nicely. Poundstone curls 20x100 Lying leg curls 3x64x8 Hyperextensions...

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

    Tuesday - 11th 01:00PM SESSION Strict Press 77.5x1 82.5x1 - 2.5kg PB 85x1 - 5kg PB - YERRRRP!! 6x72.5x4 L-Sit Pull ups 3x8 30 minute E.M.O.M. Three blocks, 10 minutes per block, two stations per block. 00 - 09 = EVEN: 3 rope climbs to 15 feet, ODD: 10 strict hand stand push ups 10 - 19 = EVEN...

  14. CnP beginner, want to start a log.

    Try just having a coffee before you work out, listen to some heavy music and kick ass. I try and limit my pre workout use to days when i'm absolutely exhausted or have a light fun session. Use pre workout as your ace card, save for days you really need it. How are you finding the Intermittent...

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

    Monday - 10th 03:00PM SESSION Deadlifts 4x170x4 - Felt my left erector pop a bit on my fourth set. In retrospect it was a big jump up in weight I took considering my lack of deadlifting of late and my niggly lower back. Should have just stuck at 160 and hit additional sets. Otherwise, I was...

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

    Friday - 7th 04:00PM SESSION Bench 6x110x4 Triplet; 10-9-8-7-6-5-4-3-2-1 24" box jump Kipping pull up Strict ring dips Time = 6:35 Diet 09:00PM: 3 rashes of bacon, 3 eggs 11:00AM: 1 scoop protein, 300ml milk 02:30PM: Handful of salmon, coleslaw, broccoli, greens and handful of noodles 05:00PM...

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

    Thursday - 6th Had a long day but a pretty kick ass day. Had an 8 hour shift at a cafe I work at aswell as having to take a boxing class on short notice. Had to do my first work out super early and my second later than i'd have liked but both went well. 07:30AM SESSION Deadlifts 6x160x4 - Felt...

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

    Wednesday - 5th Today is just a light optional day so I decided to practice a lot of crossfit specific movements, get a bit of G.P.P in and a light sweat. 01:00PM SESSION Muscle up practice 8 x 3 - Upper body was pretty fried from all the dips and chest to bar pull ups yesterday, sets 5,6,7,8 I...

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

    Tuesday - 4th Decided to put together today's two main components into a 'AFAP' - As fast as possible, followed by a 10 min 'EMOM' every minute on the minute for the accessory movements. 2:00PM session 6 rounds for time of; 4 x Touch'n'Go Power Cleans @ 90kg 6 x Bench Press @ 90kg Time = 8:42...

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

    Thursday - 30th Had to fly up north for my mates 20th birthday. Ended up going for a 7km hill hike which took a toll on my body. Erectors and quads were fired up! 3:00PM SESSION 7km hill hike, 2 hours. 8:30PM SESSION Push Press 3x80x8 - recycling reps Strict deficit hand stand push ups 3 sets of...
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