Damon - Week 1 of Singapore Training

Monday
Workout:
10 minute Row @ easy pace
Then:
3 x 20 Deadlift @ 65kg
3 x 20 Squat @ 50kg
Then:
3x (1-6) Pull-up Ladder
Then Cardio Coach vol 8

Tuesday

10 x OHS with BB +
10 x pull up +
10 x ring dips +
10 x Hanging Leg raises +
10 x KB swings with 24kg DB
3 Rounds
Then:
Split snatches – 3 x 5 @ 50kg
Split Cleans – 3 x 5 @50kg
High Pulls – 3 x 5 @ 50kg
BB thrusters – 3 x 5 @50kg
Front squats – 3 x 5 @ 50kg

Wednesday
Rest

Thursday
Row 2000m
Then:
Work up to 1 RM Deadlift
Then:
Cardio Coach vol 7

Friday
10 x OHS with BB +
10 x pull up +
10 x ring dips +
10 x Hanging Leg raises +
10 x KB swings with 24kg DB
3 rounds
Then:
Full snatches – 3 x 5 @50kg
Clean and Jerk – 3 x 5 @70kg
OHS – 3 x 5 @ 50kg
Then:
Dead lifts x 3 @140kg
Pull ups x 5
5 Rounds

Saturday
SMMF:
Manmakers (2 x 12kg DBs)
1 per 30 seconds for max minutes

Sunday
Astanga Yoga Practice

Sunday 31st August 2008 - City to Surf

Time: 8:15am
Competitor Number: 4892
Race Category: 12km Run, Group B (48 - 58min)
Official Website



Compare to last year.

Taking my own advice from last year, I have some better running shoes and selected a faster group. Will try to start close to the front of the group and pick someone's shoulder to shadow. The rest is up to my mental fitness but I know there has been a big improvement since last year. Leave nothing in the tank!

Photo with the team:

Wednesday 27th August 2008 - Jacobs Ladder

Time: 5pm
Equipment: 8kg KB, 16kg KB

Warmup
25 KB swings each hand
25 KB snatches each hand

Reverse Jacobs-Kokoda @ easy pace
2 mins recovery

Workout
Jacobs-Kokoda race
5 mins recovery

Team KB snatch ladder 1-6-1 (each hand), KB locked out overhead while waiting
2 mins recovery

Half Ladder
50 KB swings
3 rounds

Wednesday 20th August 2008 - From Singapore...

"From Singapore, with Love..."

Equipment: stef to bring KB's, Paul and Rod to bring theirs

Warm up with alternate KB sequence:

3 x snatch - Right hand +

TGU (downward phase) +

3 x floor presses - Right hand +

TGU (upward phase) +

3 x KB Thruster - Right hand +

3 x KB Swing - Right hand +

SWITCH HANDS & THAT = 1 SET

COMPLETE 5 SETS BACK TO BACK

Take stroll down orchid street - avoid the bartering, bring the bells!

5 x jacobs ladder - must have either 2 kettlebells with you of any size OR one sand bag and one KB of any size.

FOR TIME

Off Orchid street and straight to Santosa Island - taking the ferry is soft, swim instead! or sweat blood trying!

3 x mount street

Enough of sweating blood without our good friend Damon, that should do us for tonight...

WHEN DAMON IS FLYING, IM A FLIPPIN'

In dedication of Damon, his perseverence, his dedication, his love for us, his family, his strive for balance within his life, and his love for all that he commits himself to. May you be prosperous, find joy, inner peace and blood that you may then sweat hard in Singapore my dear friend, I flipped for you today, for you and for the sake of sweat and blood!

1km x tyre flipping continuous - approx: 560 flips (about 14 flips per 25m length)

TIME: 54mins, with random rest periods +

100 x Sledge slams on the tyre

All for you my friend, we miss you dearly!

Much Love always, Stef...

Saturday 16th August 2008 - SingaJaws

Time: 7am (f up and be there)
Location: Jacobs & grassed area near roundabout at top of Cliff St
Equipment: 1 x 12kg KB, 2 x 16kg KB, 2 x 20kg KB, 1 x 24kg KB

Warmup 1
KB Complex, concentrate on form

Warmup 2
Jacobs - Kokoda scratch race

Last Supper
Continous KB sequence / Jacobs relay

2 teams of 2
1 person runs the ladder while the other does a maximum of 5 reps (2 reps / movement) of the continuous sequence

3 rounds (e.g. everyone to hit the ladder 3 times)

Fine, clear morning in a beautiful city:
Snatch
Get down / get up
Squat
Swing
Run
Rest

Recommended Reading

I highly suggest everyone take a few minutes out to read this interview with Mark Rippetoe over on T-Nation.

Not often these days do you find such a succinct, quality set of guidelines and advice from a well-recognised expert. Anyone not familiar with Coach Rip should immediately check out his facility Crossfit Wichita Falls and all of the instructional videos on the Crossfit media site.

Back to the article, I think we can relate to this from some of the SB sessions:

"For an actual, no shit, set of 20 squats, you're going to pick a weight that you previously thought was your 10-rep max. And you're going to do 10 reps with it. Then you're going to do the 11th rep, and you're gonna breathe a little bit. And finally, you're gonna finish the 19th rep, and Jesus is gonna be talking to you about this time."

Sweat Blood!!

Wednesday 13th August 2008 - Jacobs Ladder

Time: 5pm

Equipment: 2 x 8kg KB, 4 x 12kg KB, 2 x 16kg KB, 2 x 20kg KB, 2 x 24kg KB

Warmup
2 x 3 rep continuous KB sequence

Step In Time
1 x half ladder
IPTF up Cliff St
Overhead KB carry down (alternate carry up / IPTF down for variation)
6 x man-makers

6 Rounds

Saturday 9th August 2008 - Painstorm

Time: 4 PM

Place: Warehouse Gym Fremantle

Workout

5 rounds of:
5 deadlift+
5 hang squat clean +
5 push press +
5 front squat+
Run 400m
(Lifts are at 3/4 bodyweight.)

then

5 rounds of:
5 Pull ups +
10 Push Ups +
15 squats +
Run 400m

Notes from Jason (UltimateCrossfit Perth):

http://crossfitperth.blogspot.com/2008/08/painstorm-july-08.html

This month's Painstorm is courtesy of Karl at CrossFit Manchester and Jeff at CrossFit Brand X.I'll be hitting this month's Painstorm at 1600hrs this Saturday 9th August at the Warehouse. If you want to come down and get some, drop me an email at crossfitperth@hotmail.com or give me a call on 0417 977 699.

Friday 8th August 2008

Who: Stef and Damon

Type: Strength/Endurance

Date/Time: Friday in own time

Stef comment: Man this looks very hard!!! could we do it? it looks very very intense...

Damon comment: Sure, have to work separately, how about I do this Friday morning and you give me a call when you are done.

Workout:
100x OHS @ Slosh Pipe +
100x Deadlift @ 50% 1RM +
100x Pull-up +
50x OHS @ Slosh Pipe +
50x Deadlift @ 50% 1RM +
50x Pull-up +
25x OHS @ Slosh Pipe +
25x Deadlift @ 50% 1RM +
25x Pull-up The exercises must be done in order but rest as needed throughout

Notes:

OHS, Deadlift, Pull-up: Maximus = Deadlift @ 230#, The workout took 1hr 36min (A rough day. This one turned out to be harder than it originally looked)

Wednesday 6th August 2008 - The Beautiful Workout (abridged)

Where: Jacobs Ladder

Equipment: Sandbag, Bag of Chains, KB (2x 8, 2x 12, 2x16)

Dedication:

To Bella, may she rest peacefully in the spiritual realm of human wisdom and knowing…The different stages represent the word "beautiful" which is Damon’s grandmothers name translated in Italian. Bella passed away this week. The themes of the workout are written in different languages, Italian, and French …

Warm up:
Sand bag relay, if your not moving, sand bag to hover relay
X3 back to back
Paul, Rod and Cam (Bag of Chains 30kg), Damon and Stef (Heavy Bag 40kg)

Beau:
Sand bag clean, press x15 +
Bear crawl (free) up cliff st for time, fast +
Run back down +
KB Man Makers x 15
X3 non stop

Hermoso:
1 x Jacobs fast +
Lunge up cliff st +
Run down mount and then up mount st
X3 non stop

Sunday 3rd August 2008 - The Warehouse

Time: 1500

Equipment: lots of kettlebells (up to 40kg), 10kg med ball, sandbags


Warmup
Max KB swings (Rod 12kg; Paul 16kg; Stef, Damon, Anthony, Joe 20kg)

based on number of swings:
0-50 swings = 20 man-makers
51-100 = 15 man-makers
101-150 = 10 man-makers
151-200 = 5 man-makers
>200 = rest


Back to Basics
1: Ball slams @ 10kg
2: 10 sandbag cleans / 2 sandbag getups
3: Uneven heavy KB static holds (rack, overhead, arms by sides etc)
4: Burpee pullups
5: SDLHP 30kg, 1 rep every 5 seconds
6: Plank

Don't stop until station 3 drops the bells!

5 Rounds, 1 minute rest between rounds


Photos from the warmup: