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Rix 2016 log.

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Rix 2016 log.

Post by Rix on Wed Jan 13, 2016 10:49 am

Hey guys, basically I'm gonna just keep a log here of the simple stuff I wanna focus on. I'll keep you updated with my crossfit progress too, but I want to focus on my foundations... Weighted; hespu, burpees, pistols, muscle ups.

Edit: ill probly be doing mini complexes mainly to practice my skills


Last edited by Rix on Thu Jan 21, 2016 9:07 am; edited 3 times in total
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Re: Rix 2016 log.

Post by Cesar on Wed Jan 13, 2016 11:22 am

:popcorn:
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Re: Rix 2016 log.

Post by Dave on Wed Jan 13, 2016 9:57 pm

Cesar wrote::popcorn:


Me too! :popcorn:
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Re: Rix 2016 log.

Post by Rix on Thu Jan 14, 2016 5:14 pm

Just did a few kipping hespu and some oly lift practice with an empty bar. So sore after cindy a benchmark wod yesterday.

Good news I may be getting a 30kg kettle bell for 30 quid.
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Re: Rix 2016 log.

Post by Rix on Fri Jan 15, 2016 8:58 am

I did get a 30kg competition kettlebell. Happy with that. Also I hit a OH pause squat pr, 91kg.
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Re: Rix 2016 log.

Post by Dave on Fri Jan 15, 2016 12:36 pm

Woo nice squat!
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Re: Rix 2016 log.

Post by Brahma Bill on Fri Jan 15, 2016 6:24 pm

Congrats on the PR! Nice job on KB too. I got a 32 kg a couple of months ago.
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Re: Rix 2016 log.

Post by itlives on Sat Jan 16, 2016 12:53 pm

Congrats on the PR Rix!
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Re: Rix 2016 log.

Post by Rastaman on Sun Jan 17, 2016 6:02 am

Hey mate, just catching up.  Looking forward to seeing your progress.
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Re: Rix 2016 log.

Post by Rix on Thu Jan 21, 2016 9:10 am

Did fran the other day, did it in 5 mins, was annoyed with my performance. I videod it and saw alot of points I went wrong, gonna aim for a 4 min fran by the end of the year.

Also been working on the MU transition, I use bands and rings ro practice flinging myself over.

And and and I hit a 65kg hang snatch which I'm happy with, aiming for 70+ within the next few months.
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Re: Rix 2016 log.

Post by Dave on Thu Jan 21, 2016 3:36 pm

What are your best lifts so far?
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Re: Rix 2016 log.

Post by Rix on Fri Jan 22, 2016 1:47 pm

Haven't tested a 1rm in oly lifting yet, but I have a 91kg over head squat, 130kg front squat and 85kg push press. So I'm aiming for a 75 kg snatch and 100kg clean and jerk soon
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Re: Rix 2016 log.

Post by Dave on Fri Jan 22, 2016 2:05 pm

Very nice!  I think you should have no trouble hitting those numbers if you front squatted 130.
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Re: Rix 2016 log.

Post by itlives on Fri Jan 22, 2016 4:50 pm

I'd forgotten how strong you are!
Good work !
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Re: Rix 2016 log.

Post by Rix on Fri Jan 22, 2016 6:36 pm

Haha thanks guys. Yeah my front squat is gonna be stronger than my bench and my front squat will be stronger than my back squat soon. I hate those lifts now, bench wrecks my shoulder.
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Re: Rix 2016 log.

Post by Rix on Sat Jan 23, 2016 12:57 pm

Did an intense wod today, other than that I hit some power snatches but before I could go heavy my hands started to rip so I went to powercleans, worked up to a 95kg power clean and just missed getting my elbows under your bar at an 100kg pc attempt.
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Re: Rix 2016 log.

Post by Cheesedog on Sat Jan 23, 2016 6:36 pm

Moving some nice weight Rix, keep up the good work! :hatsoff:
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Re: Rix 2016 log.

Post by Rix on Wed Jan 27, 2016 6:28 pm

Been working on handstand walking and freestanding stuff. So I can walk roughly 25meters on my hands and do hespu from a headstand. Im so close to doing a freestanding pushup where my nose just touches and I go back up
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Re: Rix 2016 log.

Post by Rastaman on Thu Jan 28, 2016 1:00 pm

Nice work on the handstands mate, I'm sure a free stand HeSPU wont be too far off!
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Re: Rix 2016 log.

Post by Rix on Thu Jan 28, 2016 4:59 pm

Yeah I can do a freestanding hespu with my head going down to the floor but I really wanna get a nose touch and go. So complete tut
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Re: Rix 2016 log.

Post by Rastaman on Fri Jan 29, 2016 4:47 am

:mrgreen: Jealous of your Free standing HeSPU!  Youve motivated me to start working towards these again !

How long did u spend with free handstanding before working towards HeSPU?
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Re: Rix 2016 log.

Post by Rix on Fri Jan 29, 2016 8:30 am

I'm always walking on may hands every day. But I practiced frogstands into freestanding hespu then back into frog stands
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Re: Rix 2016 log.

Post by Rix on Tue Feb 02, 2016 12:13 pm

Did a 2k Row today in about 7:38, meh spose im happy with that as a first time. Did some heavy snatches for reps and muscle ups too!

My goal in the next few months is to complete the WOD "Amanda" comfortably. Google it, its possibly the best WOD ever!
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Re: Rix 2016 log.

Post by Dave on Tue Feb 02, 2016 2:49 pm

Muscle ups and snatches for three rounds?
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Re: Rix 2016 log.

Post by Rix on Tue Feb 02, 2016 7:50 pm

Yeah 9-6-3 looks brutal
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Re: Rix 2016 log.

Post by Dave on Wed Feb 03, 2016 1:21 am

I can't even muscle up. But I would probably handle the snatch part fairly well if they program it at 135 (pounds) or something like that
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Re: Rix 2016 log.

Post by Rix on Wed Feb 03, 2016 8:53 am

Yeah I'm just short of doing both movements for that amount of volume. Could do the first round then probly bomb
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Re: Rix 2016 log.

Post by Rix on Thu Feb 04, 2016 8:57 am

Been working on ring muscle ups today. I can rep bar muscle ups but rings I can't maintain false grip and I can't kip :p need to work on that false grip!!

2 min burpee sprint 52
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Re: Rix 2016 log.

Post by Cesar on Thu Feb 04, 2016 1:06 pm

Looks like you are enjoying and beasting your WODs.
Handstands walking sounds awesome. I want to learn to handstand but cuz of the huge learning curve, I get discouraged easily
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Re: Rix 2016 log.

Post by Rix on Thu Feb 04, 2016 2:17 pm

Its fun so that should keep you at it. Do handstands against a wall, then wall walks. Then try doing baby steps on your hand.
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Re: Rix 2016 log.

Post by CCTommy on Thu Feb 04, 2016 3:11 pm

Nice log, good foundation of exercises to =)
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Re: Rix 2016 log.

Post by Cesar on Thu Feb 04, 2016 3:13 pm

Rix wrote:Its fun so that should keep you at it. Do handstands against a wall, then wall walks. Then try doing baby steps on your hand.

I will give that shot. thanks
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Re: Rix 2016 log.

Post by Rix on Mon Feb 08, 2016 11:56 am

Woo I have 2 32kg competition kettlebells. These are going to be beasts to play with. Also hit 25 butterfly pullups today. I recon I have 30+ in me
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Re: Rix 2016 log.

Post by Brahma Bill on Mon Feb 08, 2016 8:16 pm

Cool! I got a 32kg a couple of months ago. Lots of fun.
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Re: Rix 2016 log.

Post by Rix on Wed Feb 10, 2016 10:20 am

Did a good wod today. BRADLEY

10 rounds
-10 pullups
-100m sprint
-10 burpees

All unbroken and got 19:32 :) you guys should give it a go. Brilliant engine builder.
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Re: Rix 2016 log.

Post by Rix on Mon Feb 15, 2016 8:54 am

Good wod today. 5 hespu, 10 pistols and 15 pullups. All kipping and butterflies :)

Also did some behind the neck jerks with 70kg
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Re: Rix 2016 log.

Post by Cheesedog on Tue Feb 16, 2016 12:39 am

Rix wrote:Did a good wod today. BRADLEY

10 rounds
-10 pullups
-100m sprint
-10 burpees

All unbroken and got 19:32 :) you guys should give it a go. Brilliant engine builder.


Nice one! Definitely adding that one to the Book of Suffering.
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Re: Rix 2016 log.

Post by Elethor on Tue Feb 16, 2016 4:05 am

Rix wrote:Did a good wod today. BRADLEY

10 rounds
-10 pullups
-100m sprint
-10 burpees

All unbroken and got 19:32 :) you guys should give it a go. Brilliant engine builder.

Subscribing to get pumped. Awesome workout, I've gotta try reaching that kind of workout at some point.
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Re: Rix 2016 log.

Post by Rix on Tue Feb 16, 2016 6:29 am

Just give it a go! Just do it and see what happens
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Re: Rix 2016 log.

Post by Rix on Thu Feb 18, 2016 9:36 am

Did a nuts wod today.

3 rounds, 1min each exercise, 1 min rest after each round.
Count reps and cals for points
-Box jumps
-Row
-Wall balls
-Power cleans 45kg
-Push press 45kg

I got 264 as my score.

Also I snatched a single 32kg kettlebell and clean and jerk a 40kg bell. So I shall be working at home on getting that double 32kg snatch
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Re: Rix 2016 log.

Post by Rastaman on Wed Feb 24, 2016 5:34 am

Whats the goal with the 32's?

Just working on owning them  :twisted:
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Re: Rix 2016 log.

Post by Rix on Thu Feb 25, 2016 7:07 am

Rastaman wrote:Whats the goal with the 32's?

Just working on owning them  :twisted:

Yeah pretty much haha basically want to be able to use them for long cycles and double snatch them.
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Re: Rix 2016 log.

Post by Rix on Sat Mar 05, 2016 5:22 am

Oh gheez. Had the flu for two weeks. But unfortunately I cannot handle two 32s I fear I'm going to kill myself. One is nice and easy two is horrendous
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Re: Rix 2016 log.

Post by Dave on Sun Mar 06, 2016 3:51 am

Mr. Engine That Could, you'll own that double 32 snatch. Give it time.
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Re: Rix 2016 log.

Post by Rastaman on Sun Mar 06, 2016 6:16 am

Rix wrote:Oh gheez. Had the flu for two weeks. But unfortunately I cannot handle two 32s I fear I'm going to kill myself. One is nice and easy two is horrendous

Look back at this in a few months time...
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Re: Rix 2016 log.

Post by Rix on Sun Mar 06, 2016 9:56 am

Yeah I recon I'll be laughing at that comment soon, was talking to my coach who competed in kettlebells. He gave me a few pointers, I already feel more confident and can't wait to own them. Although I have a friend who is interested In purchasing one.

First crossfit session in two weeks, I did well. Still have a slight torn tricep but managed to squat clean 95kg like it was nothing. First time squat cleaning properly. I feel confident I have between 100-110kg in me.

Also!!! 40kg Turkish get up. Was surprised considering my shoulder injuries.
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Re: Rix 2016 log.

Post by Rastaman on Sun Mar 06, 2016 6:20 pm

Rix wrote:
Also!!!  40kg Turkish get up. Was surprised considering my shoulder injuries.
:mrgreen:  Jealous !
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Re: Rix 2016 log.

Post by Rix on Sun Mar 06, 2016 6:53 pm

Thought I was gonna die there for a second. The bell creeped over my face and my arm was shaking haha
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Re: Rix 2016 log.

Post by Rix on Tue Mar 15, 2016 5:44 pm

I attempted the crossfit open workout 16.3 was very fun.

7min amrap
10 powersnatches 35kg
3 bar muscle ups

Managed to get 5 n a half rounds. Not too bad
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Re: Rix 2016 log.

Post by Dave on Wed Mar 16, 2016 12:14 am

Way to go!
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Re: Rix 2016 log.

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