Out of your Comfort Zone

Showing posts with label Back Squat 3X10. Show all posts

Thursday, January 24, 2013

23/1/13

Posted by outofthebox at 6:50 AM No comments:

Labels: Back Squat 3X10, Pendulum First Pull 3, Squat Snatch 1RM, TGU 5mins AMRAP

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What I beleive in

1) To love my family and friends with endless boundaries.

2) To do things out of my comfort zone so that the uncomfortable becomes comfortable.

3) To know that whatever challenges may come upon me, with hard work, determination and perseverance I can overcome anything.

Things to remember...

2012 is YOUR GAMES DEBUT!
I am never gym-less, The world is MY GYM
SISU = Iron Will
Go HARD or Go HOME
People Don't lack STREGTH, They lack WILL
No EXCUSES!

Goals for December 2012

Body Weight = 85kg - 87kg

BarBell

Deadlift : 220kg
Back Squat : 185 kg
Squat Clean : 140 kg
Power Clean : 120 kg
Clean & Jerk : 120 kg
Push Press : 100 kg
Strict Press : 85 kg
Power Snatch : 80 kg
Squat Snatch : 100kg

Goats

Single-leg squats (Pistols)
Muscle Ups
Handstand Push Ups
KB movements

Individual Goals

Current Body Fat % = 10.33% (14/01/12)
Target Body Fat % = 6% (By Year End)

The Cool Kidz

Brass Ring Fitness - FMP's (Long ass Metcons)
Crossfit Endurance - The Stamina
Crossfit Football - Power House
Crossfit HQ - The Guys who started it
Gymnastics WOD - Gymnastics is insane
MobilityWOD - Mobility is Cool
Pushmore Fitness Centre - Where it all begun...
Seal Fit - Intense Training Programme

Personal Records

Weight Lifting 1RM :

Deadlift : 190 kg
Power Clean : 105 kg
Hang Power Clean :
Squat Clean : 110 kg
Power Snatch : 80 kg

Squat Snatch : 93 kg
Front Squat : 125kg
Overhead Squat :
LB Back Squat : 167kg

HB Back Squat : 154 kg
Strict Press : 70kg
Push Press :
Push Jerk :
Bench Press: 100kg

WODs :

Karen = 5:10
Annie : 5:36
Grace = 5:16

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CF Games 2012 WOD 12.1 (1)
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Deadlift 5X5 (1)
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DU Max Reps (1)
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Flight Simulator (1)
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Fran (2)
Front Squat (1)
Front Squat 1RM (2)
Front Squat 2RM (1)
Grace (1)
GSP (1)
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Helen (1)
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Weighted Pull ups 3 (4)
wide stance back squat 3X5 (2)
wide stance back squat 5 (1)
wide stance box squat 5X5 (1)

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