Run, pull-up, push-up & squat

Workout of the Day

Three rounds for time of:

Run 800 meters

30 Pull-ups

40 Push-ups

50 Squats

Post time to comments

"Linda"

Workout of the Day

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 ½ bodyweight

Bench press: bodyweight

Clean: ¾ bodyweight

Set up three bars and storm through for time. Post time to comments

( Do 10 D.L, then 10 B.P, then 10 Clean, then 9 D.L etc)


deadlifts 130kg

bench press 87kg

cleans 65kg

42mins 02secs

only had access to 2 bars so had to strip the bar down after deadlifts ready for the cleans

Rest Day

Deadlifts

Workout of the day

Deadlift 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

B.W.T 87kg

3 x 120kg
2 x 140kg
2 x 150kg
2 x 160kg
1 x 165kg
1 x 170kg
1 x 175kg
1 x 180kg
1 x 190kg P.B by 5kg!

Fractured Fran

Workout of the Day

Complete 5 rounds for time of:

95-pound Thruster, 9 reps

9 Pull-ups

Post time to comments and compare to last Fran the work is identical.

7:02

used 45kg for the thrusters.

hmstrings and glutes really sore from yesterday and shoulders a bit tired after the push press from yesterday.

Chipper

Workout of the Day

2 rounds for time of:

10 Standing long jumps

100 ft Walking lunge

21 Kettlebell swings, 1.5 pood(24kg)

21 Pull-ups

21 Burpess

21 Ball Slams, 20 pound yellow D-ball

Followed by:Press overhead 1-1-1 reps


17:34

push press 70kg-75kg-80kg

Rest Day

Rest Day, but tonight I have kick-boxing. This is a 1 and a 1/2 hour class, lots of cardio and a circuit at the end.

5 x 500m Row + 400m Runs.

Workout of the Day

Five rounds for time of:

Row 500 meters

Run 400 meters

Post time to comments

Done in 20:55.

Legs felt like hammered shit after the squats from yesterday, but really enjoyed this workout.

BWT today 14st dead

Tabata Something Else

Workout of the Day

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where

• the first 8 intervals are pull-ups,
• the second 8 are push-ups,
• the third 8 intervals are sit-ups, and finally,
• the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals to comments.


pull ups 12,6,5,4,3,3,3,4 = 40

press ups 25,15,12,10,9,8,6,9 = 94

sit ups 15,12,11,11,11,10,12,13 = 95

squats 23,23,22,24,22,24,25,27 = 190

total = 419

actually fell to the floor after the last set of squats.

This was a great workout, really enjoyed it.

3 sets of 3 reps

Workout of the Day

Hang squat clean 3-3-3 reps

Front squat 3-3-3 reps

Split jerk 3-3-3 reps

Post loads to comments

H.S.C 65kg-70kg-75kg

F.s 70kg-80kg-90kg

S.J 60kg-60kg-60kg

One Month In

Today is exactly one month since I started Crossfit.

Over this last month I have seen seen a dramatic change in my training, eating and recovery. I have also been using the Zone Diet and because of the combination of that and Crossfit I have seen my-

• energy levels soar, without the mid-afternoon zombie spell,
• bodyfat has visibily reduced,
• weight has dropped by around 10 pounds
• and I have found a new love for training and exercising.

If this is what I can do in a month I cant wait to see what happens after a year or two.

Rest day

Rest Day today. Going to practice my snatch technique, do some core work and some stretching.

Beach Workout

Workout of the Day

Complete three rounds for time of:
Run 800 meters
75 Squats
50 Sit-ups

Post time to comments.

Was at the new gym that Jim is opening in August..right on the beach.

Me, Jim and Kenny did the following

800m runs x 3
75 squats x 3
50 sit ups x 3
25 press ups x 3

Time 30 mins(estimate)

Done all on the beach...absolutely fantastic.

Wednesday 16th February

Workout of the Day

Complete as many rounds as you can in twenty minutes of:

10 False grip ring pull-ups, pulling hands to the chest

10 Ring dips, sinking as low as you can go
Post rounds completed to comments.


Havent got access to rings so did pull-ups on the bar and dips at dip station

Managed 7 rounds + 7 pullups in 20 mins

Tuesday 15th February

Workout of the Day

Snatch 1-1-1-1-1-1-1

B.W 89kg

1 x 42.5kg
1 x 45kg
1 x 47.5kg
1 x 50kg
1 x 50kg
1 x 50kg (fail)
1 x 50kg

Personal best before was 42.5kg so really happy with todays workout.

Monday 14th February

Rest Day

Sunday 13th February

Workout of the Day

Five rounds for time of:
Row 500 meters
21 Ring dips

Post time to comments.


30:16

subbed bar dips x 3 = 63 per round

rows
1.45
2.02
1.58
1.59
1.53

Saturday 12th February

Workout of the Day

For time:
185 pound Deadlift, 21 reps
Run 400 meters
21 Knees to elbows
185 pound Deadlift, 18 reps
Run 400 meters
18 Knees to elbows
185 pound Deadlift, 15 reps
Run 400 meters
15 Knees to elbows
185 pound Deadlift, 12 reps
Run 400 meters
12 Knees to elbows

Post time to comments.

18:15
all sets of knees to elbows broken but this is the first time iv done them without having to sub them for something else so im chuffed

Friday 11th February

Workout of the Day

7 rounds for time of:
Hang clean 2 reps
20 Pull-ups

Divide load selected (pounds) by time to completion (seconds).

Post time and load to comments.

Hang Clean 7 x 60kg = 840kg/1851 pounds

Time 28:03 = 1683 secs

1851/1683 = 1.09 pounds per second

That was tough. All sets of pull-ups broken with some sets down to singles

Thursday 10th February

Rest Day

Wednesday 9th February

Workout of the Day


7 rounds for time of:
Push-jerk 2 reps
25 Push-ups

Divide load selected (pounds) by time to completion (seconds).

Post time and load to comments.

Push Jerk
2 x 60kg
5 x 50kg

Total = 370kg or 815 pounds

Time 12:03 = 723 seconds

815/723 = 1.12 pounds per second

Tuesday 8th February

Workout of the Day

Clean 1-1-1-1-1-1-1 reps

Back and shoulders sore after yesterday
1 x 80kg
1 x 85kg fail
1 x 85kg P.R
1 x 87.5 fail
1 x 87.5 fail
1 x 87.5 fail
1 x 87.5 fail

Annoyed at myself for not getting 87.5kg

Monday 7th February

Workout of the Day

“Chelsea”

Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty minutes? How about 10? Post results to comments. If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.
If you’ve finished the workout before, this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes.

27 rounds with 3 seconds extra on the clock

Sunday 6th February

Rest Day

Saturday 5th February

Workout of the Day

For time:

25 Double-unders
25 Kettlebell swings, 1.5 pood (24.5kg)
25 Sit-ups
Run 400 meters
25 Hang squat cleans, 40 pound dumbbells (18kg)
25 Back Extensions
Row 500 meters
25 Snatches, 40 pound dumbells (18kg)
25 Knees to elbows
Run 400 meters
25 Push press, 40 pound dumbells (18kg)
25 Stiff-legged deadlifts, 40 pound dumbells (18kg)

Post time to comments.

This almost had me meeting Pukie!

subbed the following

100 fast skips for double unders( I can skip but cant get the timing right for Double unders)
24kg D.B swings
18kg D.B's for H.S.C, Push press and S.L.D.L
Dropped weight to 10kg for snatches
knee raises for Knees to elbow

got lots to work on from this weeksd W.O.D's


Body weight 14st 3lbs after training

Friday 5th February

Workout of the Day

Front Squat 10-10-10-10-10 reps.

Post loads to comments

Legs totally fried after yesterday.

10 x 60g
10 x 65kg
10 x 70kg
10 x 72.5kg
10 x 72.5kg

Had to do front squat with hands crossed, dont have the flexibility tokeep bar up the other way...another thing to work on!

Thursday 3rd February

Workout of the day

"Complete as many rounds in twenty minutes as you can of:

Run 200 meters
60-pound Thrusters, 20 reps
20 inch Box Step-ups, with 60 pounds, 20 reps
15 Pull-ups

Post rounds and fractions completed to comments."

3 rounds + run + thrusters + 5 steps

This was the closest I been to meeting pukie!

Wednesday 2nd February

Rest Day

Tuesday 1st February

"Diane"

21-15-9 reps of:
Deadlift 225
Handstand push-ups

This is 3 rounds; the first at 21 reps, the second at 15, and the third at 9 reps. It’s expected that you’ll need to partition the sets, e.g., Deadlift 7-7-7 & Handstand push-up 3-3-3-3-3-3-3 as a first round. Interval management – work/rest timing to optimize time– is an essential skill.

If the load is too much under any partitioning scheme, reduce it. If you need help with the handstand push-up, take it in any manner you can get it. If the handstand push-up (HSPU) is clearly beyond your current capacity, substitute a standing dumbbell shoulder press (hip and leg free). Though a less functional press, the standing shoulder press is a closer simulation to the HSPU than the more functional push-press or jerk. The point is that there’s a manageable substitution for this workout for everyone that preserves both its mechanical and metabolic characteristics – this will be “your Diane.”

Post time and any needed modifications to comments.

Deadlifts-110kg

21-15-9 unbroken

Had feet raised on Smith Machine bar for HSPU's

21-15-9- didnt feel right though, need to work on HSPUS more