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
My journey through the world of CrossFit in pursuit of that lean muscular self that hides beneath
31 May, 2013
30 May, 2013
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
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
28 May, 2013
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
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
27 May, 2013
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
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
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
24 May, 2013
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
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
23 May, 2013
"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
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
22 May, 2013
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 ....
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 ....
20 May, 2013
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
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
16 May, 2013
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
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
15 May, 2013
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
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
14 May, 2013
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 !!
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 !!
13 May, 2013
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!
- 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!
09 May, 2013
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
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
08 May, 2013
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
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
07 May, 2013
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
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
06 May, 2013
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... :(
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... :(
03 May, 2013
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
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
02 May, 2013
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)
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)
01 May, 2013
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
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
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