Cross Fit WOD 13/12/09

Buy in

500m row
10 pull ups x 2
10 push ups x 2
10 sit ups x 2
10 squats x 2

Skill

Weighted pull ups

3-3-3-3 (12kg)

Weighted muscle up

1 (12kg)

'Helen'

3 rounds: 400m run, 21 kb OHS (24kg), 12 pull ups

Cross Fit 9/12/09

GOALS

- 30 kettlebell swings (32kg)
- 3 consecutive muscle ups (DONE! 4 ring muscle ups in a row)
- 30 muscle ups for time in 12 minutes
- Back squat 3 rep max above 100kg (DONE! 102.5 kg)
- 2 consecutive bar muscle ups

Today worked on acrobatics, muscle ups, kettlebell swings, handstand push ups, K2E, and back squats.

Was happy with everything but back squat needs work, tech for muscle ups in a row needs some practice to make it efficient. Good sesh!

Cross Fit WOD 03/12/09 Muscle Ups

WOD: 30 ring muscle ups for time

Jay - 13.49

My target for next time is 12 mins or under. I found with this that muscle fatigue and rate of recovery plays such a big role. To begin with I was getting out 5 reps at a time quite quickly but then it got to a point where after one rep my arms would just not get me up! The dip and the lock out where the most demanding parts. Keeping good form and technique helped A LOT! I was glad I'd watched a vid on tech before I headed down to the gym. Aside from that for a first stab at it I don't think I did too bad at all. The dip is the part that needs work :)

CROSS Fit WOD 2/12/09

CROSS FIT TOTAL!

3 rep max training:

Power Clean - 70kg
Shoulder Press 50kg (2.5 reps 55kg)
Deadlift - 155kg PB

Cross Fit WOD 25/11/09

Buy in: 400m run, 10 pull ups, 10 knees to elbows, 10 ring push ups, 10 squats

Skill: Pull Ups + ring practice

WOD: 400m run - 7 rounds of 7 pull ups/7 wall ball - 400m run

Jay - 11.04

Cross Fit WOD 19/11/09

Buy in: 400m run, 10 Shoulder Press, Push Press, Front Squat, Cleans

WOD: Barbell Complex

5 deadlifts, 5 hang cleans, 5 push press, 5 front squats (all in a row)

Jay - 55 (60 broken)

I had one push press left and arms just died! Dam! Still had to finish set, I know if I'd got to the front squats it would have been done. Well that's my target for next time :)

Later on...

Deadlifts:

3 reps: 110, 120, 125, 130kg
1 rep: 140 (old PB), 145, 150, 155, 160 kg (new PB!)

Thanks to Si and Pete's encouragement and actually writing down 160 on my card before I'd done it lol!

Cross Fit WOD 18/11/09 TABATA

Buy in: 500m row, 10 Burpees, 20 lunges, 20 sit ups

Skill: 3 rm back squat 3-3-3-3

3 rep max: 100kg

WOD: TABATA

- 32kg Kettlebell OHS (8 rounds - 20 secs on/10 secs off) ? 40 ~
- Push Ups 57 ~
- Sit Ups 96
- Squats 161 (PB) 19,20,20,20,20,20,20,22

Awesome workout and although I completely forgot to count reps for the first few exercises, my score for the squats made up for it. Really pleased with it apart from that Chris just beat me with 162 (bastard lol!). But a good standard set for next time. Also on another positive note, my first time at cross fit doing backsquats I could barely do 1rm 100kg and today I did 3 reps not too badly :)

Cross Fit WOD 8/11/09 400m of death!

Today's WOD was a tasty one (ummm tasty) with 4 round of flat out 400m runs and a welcome 3 min rest in between each round. Being the fool that I am, I'd done 2 rounds before we actually started because SOMEBODY (ehem Simon..) had written it under 'Skills' and a left a blank under 'WOD' (I'll come back to that later).

Anyway after a 1st round of 51 seconds I realised we had this 3 min rest in between (a nice relief!) so upped my game for the next lot.

Round 2 was an incredible 34 SECONDS! Oh..wait I touched the wrong lampost and my world record time was actually a lame assault course of dodging a van, car and then finally realising I wasn't quite Usein Bolt lol!

Round 3 was a nice 44 seconds, really maxed out on that one, followed by a 4th round of 49 seconds.

Back to blank under WOD, after some amount of joking it turned out there was actually more haha! Which came in the form of 4 rounds: 7 wall ball, 7 kettle bell swings and 7 burpees.
Me and Tim went first and after finishing the 1st round of wall balls came to my voluntarily opted 32kg kettle bell starring at me like "Yeah? Get on with it weirdo" (I know I can hardly believe I actually chose that sucker). But it was a good test and I coped much better than I thought I would with it :)

Time: 4.47 @ 32kg OOh Yeah!