Benchmark "Annie"

All about DUs today

We practiced DUs and then the WOD was all about them too...

WOD "Annie" for time  50 - 40 - 30 - 20 - 10
- Double Unders
- Sit Ups

my time (with DU attempts) 11.45   not flash

Weight 89.1

Back into it albeit with some difficulty

Strength WOD today

WOD 1 Front Squat 3 sets of 5 plus 3 sets of 3
Built up to 80kg - hampered by the strained glut/hamstring

WOD 2 100 Push ups
More work here - my triceps still not strong enough to carry this with ease

WOD 3 4 sets of 10 TTB
Need to work on this - still need to put the extra swing in to get feet up


Weight 89.3kg - not bad after eating my feeling for a few days

BUGGER!!!!

Played Hockey last night (well just the first half...)
Wrenched my glut/hamstring again.  Seems the sudden twisting and lunge stuff has strained it again - too soon

So no Crossfit this morning, and probably none tomorrow either

The new week

Did 6 days at the gym last week - I have programmed the same for this week - lets see if I can back it up
I am playing hockey tonight so tomorrow will be interesting - and trying out my leg

This mornings WOD - 3 parts

WOD 1 1RM Snatch from 10 sets On The Minute (OTM)
I bought the weight up to 50kg and stayed there attempting to perfect the dive under the bar and keeping the bar up there without losing it forward or backwards - not too successful

WOD 2 30 pistol squats

WOD 3 3 x 10 Toes to Bar

Weight: 88.9

May Showdown at the Box

Well its Monday, but this post is about Saturdays Showdown

being over 45 I could do the scaled version of the workout (lucky me and a few others...)

15 min broken into
Part 1 10min
- 250m row
- balance of the 10 min to find 1RM Back Squat
Part 2 5 min AMRAP
- 5 PullUps
- 10 20kg Thrusters using plate
- 15 10kg DB/KB swings

The score was 0.5 per kg of the back squat plus number of reps in the AMRAP
my score 158
The Back Squat - PR'd baby 120kg boom
very happy about that

Strength and pointless

OK - the first part today was good, and then the second seemed pointless and at worst damaging

Weighted Ring Dips (5 - 5- 5 - 3 - 3 - 3)
I go with Body Weight.  They getting easier

Then a 20minWOD
15 rnds
- 6 DB snatch
- 3 L 3 R push press
- 3 L 3 R Push Jerk
- 30 sec rest

I finished it.  But the DB left and right was damaging on my shoulder.  The ground to overhead snatch wasn't promoting good posture... so was it worth it - only for the sweat value

Weight this morning 88.9

"Cindy" 20min AMRAP

Coach Nira says that a Met-con is usually 5-10min in duration.
20min - more an endurance...

We did a stretch warmup plus .  Tricky when I was cold to start off

WOD AMRAP 20min "Cindy"
- 5 Pull Ups
- 10 Push Ups
- 15 Squats

14 rounds - cool!!

Weight 89.2

Wednesday already

Well Tuesday was a sort of strength day

Back Squats - but done slowly
sets of 3 - 3- 3 - 1 - 1 - 1
Made it harder - my final 1RM 100kg - I have done 115 before...
but my legs are feeling this - I went lower and got my back more vertical - a much better position

Then a couple of small finisher WODs for a sweat... argh Turkish Getups...

Weight 89.5

Wednesday
Met-con day
We did a long warmup, lots of stretches first then a series of quick stuff DU's, box jumps etc

WOD AMRAP 15min
- 3 Burpee Pull Ups
- 5 24" Box Jumps
- 7 20kg plate ground to overhead
- 9 Warrior Situps

Managed 7 complete rounds - geez it was a gut buster

Weight: 89.5 ....

Busy weekend

I did the Oly Bar workout again on Saturday.  It's starting to come together.  The whole flow of the various Pulls and getting under the bar - but man do my shoulder and back muscles hurt.  They are starting to work hard now that I'm doing this right


And then I tried the Benchmark WOD - "Chelsea"
On The Minute
- 5 Pull Ups
- 10 Push Ups
- 15 Squats

I lasted 4 minutes - very tough on this old heart - my chest felt like it was caving in
Impressive seeing two guys get all the way through to 30 minutes - massive ticker!!

This morning... Met-Con
20 RFT (30min cut off)
- 4 DB Deadlifts
- 4 DB Power Cleans
- 4 DB Push Press
- 4 DB Burpees

My time 22.18 using 2 x 10kg DBs

Weight this morning 88.6

Another Met-con

Sweaty thursday....

A good warmup followed by:
WOD 20 AMRAP
- 10 Air Squats with hands raised against the wall
- 10 Spiderman Pushups (a  Mountain Climber plus a Push Up)

Managed 12 complete rounds - very sweaty

Some good stretching time afterwards too

Weight 88.4

Pukey finisher today

Big structured warmup

WOD - Clean drill
10 sets of 5 quick Hang Clean with 50-60% of 1RM
I did this with 50kg
Had to fire quickly and each set done on the minute

Finisher WOD
3 RFT (12 min cut off)
- 25 KB Swings
- 25 Jump Over Burpees

Didn't have enough in the tank for this one - completed 2 full rounds + 25 KB and 8 Burpees
Felt nauseous!! 

Weight this morning 88.6

A shoulder WOD day

My shoulders felt crushed up before I went to bed last night and not much different when I got up...

So finding we had a largely shoulder day was.... interesting

Warmup, then
WOD 1 - Ring Dips 5 - 5 - 5 - 3 - 3 - 3  Weighted for those who could
I struggled through with the actual Rings instead of the box dip option

WOD 2 - Dumbell Cleans and DumbBell Split Jerk - reverse ladder
14 - 12 - 10 - 8 - 6 - 4 - 2
Supposed to do the cleans first then the jerks on alternating legs
I started on 12.5kg DBs and then on the last few moved it up to 15kg and lastly 20kg
Whatever weight DB you used ws the score for each set - add these up for the final WOD score
so 12.5 - 12.5 - 12.5 - 12.5 - 12.5 - 15 - 20 = 97.5

WOD 3 - 7 min of Turkish Get-ups
Not nice - right shoulder really starting to feel weary

(I'm writing this later in the day and I'm feeling a lot better now...)

Weight this morning 88.6kg !!

Busy weekend done, now a new week

21 - 15 - 9 - nope, not Fran...
- OHS with 40kg (geez Rx was 60)
- Double Press-up Burpees - they sucked
- 9kg Wall Ball   m'eh

my time sucked 15.35 

Weight for it.... 89.2  I don't believe it!

3 WODs for Thursday

WOD 1 - Back Squat 5 - 5 - 5 - 3 - 3 - 3
3 RM 100kg today

WOD 2 - Pushups with feet up on 2 20kg plates
5 x 10

WOD 3 - 5 sets of 5 + 5
- Strict Pullups
- TTB

Weight this morning 89.4

Fractured FRAN !!

Great class today

Strength Session
4 sets of 3 quick reps Clean n Jerk - I;m still working on technique and a tight hamstring
so 50kg

WOD - Fractured Fran (9 min cutoff)
- 45 Thrusters 40kg
- 45 Pull Ups

tough - DNF 45/30  so missed 15 pullups

Weight 89.4

Goat session and Met-Con - I like these

Got to practice my DUs today plus some HSPU

Then the WOD
3 RFT (15 min cutoff)
- 400m run
- 20 Wall Balls 9kg
- 10 Pull Ups

I RX'd all the way - my leg is still stiff and running is difficult
Time 11.06

Weight this morning 89.8

Star Wars Day and beyond

May the 4th - Saturday Olympic Bar Session
Booked in for this 10.00am class - Very Cool - learnt lots and I was doing a few things wrong...
Most important - the Hook Grip - should be thumb under first then index finger over top

And my transition from first pull to second pull is not correct - my hip torso angle is going wonky - my hips are rising instead of maintaining the same angle.

Anyway - booked in for next weeks one as well

Todays WOD helped build on Saturdays session which was a bonus

Part 1 - 10 x 1 Power Snatch
Part 2 - 5 x 12 Goblet Squats (this started as 10 reps and eventually grew to 18!!)
Part 3 - 3 x 5 Turkish Getups (Shold have been 5 x but the Turkish takes a lot of time and we ran out it...)

Didn't weigh myself... :(

Massive Met-con

Very sweaty session

Shortish warmup then
AQAP 25 min cut off
rounds of 50 - 40 - 30 - 20 - 10
- 9kg Wall Balls
- 24" Box Jumps
- KB Swing - I used 20kg KB

Out of the 450 total reps I got through 340  (All the 50's, the 40's and nearly all the 30's)


Weight this morning 89.2kg

a few goats

Beginning of the class was a goat workout
Pick two goats and alternate practicing them every minute for 10 minutes... nice
me - DUs and Snatch progression

then the WOD was two things - basically strength - I mixed it up
part 1: Weighted Ring Dips - I did Weighted Box Dips 5 5 5 3 3 3  - got to 40kg
part 2: 50 Strict Pull Ups - decided to do Kipping Pull Ups (like a big practice - that was good too)


Weight this morning 89.9... blast that two glasses of wine (and the extra nuts and biscuits)

New Month - better discipline

Met-con this morning
4 min on - 1 min rest - 3 rounds (count total number of reps)
- KB High Pull
- DB Power Clean
- Shuttles
- Wall Ball Burpee

Each min on you move to a new movement  my total 166

Weight this morning  89.5

While out and about this morning started gathering bits for the Pull up rig at home - metal straps for securing wooden top plate, plus some bar fitting for the angle and securing strap.  Will get the bar shortly