Workout of the Day
Five rounds for time:
135 pound Bench press, 21 reps
Run 400 meters
Post time to comments.
Time 22:10
Used 60kg for bench
Also today I did 200 pull ups while on my shift. Will test my max again on Wednesday.
Monday, October 31, 2005
Sunday, October 30, 2005
Wall ball & Slam Ball
Workout of the Day
50-40-30-20 and 10 rep rounds of:
Wall-ball, 20 pound ball
Slam-ball, 20 pound ball
Post time to comments.
On Wall-ball and Slam-ball dropped reps don’t count. Slam-ball reps must be caught on first bounce. Wall-ball target is ten feet above floor
I subbed 10kg D.B Thrusters and 24kg K.B swings
time 19:30
50-40-30-20 and 10 rep rounds of:
Wall-ball, 20 pound ball
Slam-ball, 20 pound ball
Post time to comments.
On Wall-ball and Slam-ball dropped reps don’t count. Slam-ball reps must be caught on first bounce. Wall-ball target is ten feet above floor
I subbed 10kg D.B Thrusters and 24kg K.B swings
time 19:30
Saturday, October 29, 2005
Clean & Jerk
Workout of the Day
Clean and Jerk 1-1-1-1-1-1-1-1-1-1 reps
Post loads to comments.
Not training today. My right knee is really sore, this has been since the dumbell squat cleans so taking today off.
Got our annual fancy dress party for the softball team tonight so Jackie has been really budy all week making costumes for us both. She is going as Cleopatra and Im going as a Roman centurion..pictures to follow!
Clean and Jerk 1-1-1-1-1-1-1-1-1-1 reps
Post loads to comments.
Not training today. My right knee is really sore, this has been since the dumbell squat cleans so taking today off.
Got our annual fancy dress party for the softball team tonight so Jackie has been really budy all week making costumes for us both. She is going as Cleopatra and Im going as a Roman centurion..pictures to follow!
Friday, October 28, 2005
Rest Day
Rest day today
During my shift at work I done 250 press ups in sets of 5.
Also got a new P.R in pull ups...37
During my shift at work I done 250 press ups in sets of 5.
Also got a new P.R in pull ups...37
Thursday, October 27, 2005
20 secs work for 15 mins
Workout of the Day
For fifteen minutes do pull-ups for twenty seconds, then sit-ups for twenty seconds, followed by squats for twenty seconds.
Post results to comments.
No idea how many reps I got but had a great workout.
P.T tonight was with Jackie and our friend Julie. both of them done 3 sets of 400m run and 10 squats, and both were fantastic. Jackie was amazing, she was running like a demon!
For fifteen minutes do pull-ups for twenty seconds, then sit-ups for twenty seconds, followed by squats for twenty seconds.
Post results to comments.
No idea how many reps I got but had a great workout.
P.T tonight was with Jackie and our friend Julie. both of them done 3 sets of 400m run and 10 squats, and both were fantastic. Jackie was amazing, she was running like a demon!
Wednesday, October 26, 2005
D,B Squat cleans + HSPU's
Workout of the Day
For time:
50 pound Dumbbell squat cleans, 10 reps (22kg)
21 Handstand push-ups
35 pound Dumbbell squat cleans, 15 reps(16kg)
15 Handstand push-ups
25 pound Dumbbell squat cleans, 20 reps( 12kg)
9 Handstand push-ups
Post time to comments.
Take cleans from the ground each rep
Time - 14:37
Also done the bleep test with a member of the gym that has the Police fitness test this Saturday. He told me last week that he would do it with no problems, al he had to do was get to level 9.6
I ran with him as he done it and he managed to get to level 8.6 before stopping. I got to level 10 then stopped.
Today I also took a leaf out of Karls book and during my shift done a total of 200 pull ups.
Two P.T clients in today, both doing "Helen" and both kicking ass big time. Well done Brian & Sheryl!!
For time:
50 pound Dumbbell squat cleans, 10 reps (22kg)
21 Handstand push-ups
35 pound Dumbbell squat cleans, 15 reps(16kg)
15 Handstand push-ups
25 pound Dumbbell squat cleans, 20 reps( 12kg)
9 Handstand push-ups
Post time to comments.
Take cleans from the ground each rep
Time - 14:37
Also done the bleep test with a member of the gym that has the Police fitness test this Saturday. He told me last week that he would do it with no problems, al he had to do was get to level 9.6
I ran with him as he done it and he managed to get to level 8.6 before stopping. I got to level 10 then stopped.
Today I also took a leaf out of Karls book and during my shift done a total of 200 pull ups.
Two P.T clients in today, both doing "Helen" and both kicking ass big time. Well done Brian & Sheryl!!
Tuesday, October 25, 2005
K.B Snatches and Pull ups
Workout of the Day
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups
Greg Amundson 4:49 [video]
Post time to comments
Time 8:40
Used my 24kg Kettlebell
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups
Greg Amundson 4:49 [video]
Post time to comments
Time 8:40
Used my 24kg Kettlebell
Sunday, October 23, 2005
Tabata Something Else
Workout of the Day
"Tabata Something Else"
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.
Compare to 050903.
Didnt do this on Sunday as me and Jackie were at a softbal tournament. Will do it before work Monday.
SCORE 396
Also got 4 muscle ups in a row tonight
"Tabata Something Else"
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.
Compare to 050903.
Didnt do this on Sunday as me and Jackie were at a softbal tournament. Will do it before work Monday.
SCORE 396
Also got 4 muscle ups in a row tonight
Saturday, October 22, 2005
Friday, October 21, 2005
Three Bars of Death
Workout of the Day
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 ½ body weight
Bench press: body weight
Clean: ¾ body weight
Set up three bars and storm through for time.
Post time to comments.
Compare to 050723.
BWT 83kg
Deadlift 120kg
Bench 2 x 25kg D.B
Clean 60kg
Time - 30:01
Nearly 7mins slower but this time i used heavied D.B's and did full squat cleans instead of power cleans like last time.
Muscle ups went well and I managed 3 in a row today. Also tried some K.B stuff as Derek got a 24kg K.B today and I took mine in so we could nmess around with them. I managed to clean them no problem, done some push presses, renegade rows and tried swings.
Derek though managed a fantastic clean and push jerk with them..very impressive
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 ½ body weight
Bench press: body weight
Clean: ¾ body weight
Set up three bars and storm through for time.
Post time to comments.
Compare to 050723.
BWT 83kg
Deadlift 120kg
Bench 2 x 25kg D.B
Clean 60kg
Time - 30:01
Nearly 7mins slower but this time i used heavied D.B's and did full squat cleans instead of power cleans like last time.
Muscle ups went well and I managed 3 in a row today. Also tried some K.B stuff as Derek got a 24kg K.B today and I took mine in so we could nmess around with them. I managed to clean them no problem, done some push presses, renegade rows and tried swings.
Derek though managed a fantastic clean and push jerk with them..very impressive
Thursday, October 20, 2005
Wednesday, October 19, 2005
Muscle up
At last I managed to do a muscle up on a bar!!
After trying for ever to get a muscle up, all it took was one of my friends to say " You need to do it like this" and he done one. Then I tried and got it too!!
All night at work I was doingthem and doing them until the blisters on my hands wouldnt let me do any more.
After trying for ever to get a muscle up, all it took was one of my friends to say " You need to do it like this" and he done one. Then I tried and got it too!!
All night at work I was doingthem and doing them until the blisters on my hands wouldnt let me do any more.
Tuesday, October 18, 2005
Snatch and OHS
Workout of the Day
Fifteen rounds of:
Power snatch followed immediately by five overhead squats.
Start light and add weight. Post loads to comments.
Started at 30kg for the snatch and worked up to 42.5kg
OHS started at 20kg and moved up to 35kg
One of the Smith Machines we have at work is broken and we are now just using it as a pull ups station. Its a bit small for me but it is now so much better with the mechanism of the smith machine out of the way. I tried to do a bar muscle up on it and managed to get one elbow over the bar so I am determined to do one really soon.
Fifteen rounds of:
Power snatch followed immediately by five overhead squats.
Start light and add weight. Post loads to comments.
Started at 30kg for the snatch and worked up to 42.5kg
OHS started at 20kg and moved up to 35kg
One of the Smith Machines we have at work is broken and we are now just using it as a pull ups station. Its a bit small for me but it is now so much better with the mechanism of the smith machine out of the way. I tried to do a bar muscle up on it and managed to get one elbow over the bar so I am determined to do one really soon.
Monday, October 17, 2005
Fat Cindy
Workout of the Day
Complete as many rounds in 20 minutes as you can of:
25 Pull-ups
50 Push-ups
75 Squats
Post rounds and fractions of rounds to comments.
Managed 3 rounds + 11 pull ups
I also managed to tweek my right shoulder a wee bit doing thte pull ups on the first set . I done the full 25 without a break but was not propereley warmed up.
Complete as many rounds in 20 minutes as you can of:
25 Pull-ups
50 Push-ups
75 Squats
Post rounds and fractions of rounds to comments.
Managed 3 rounds + 11 pull ups
I also managed to tweek my right shoulder a wee bit doing thte pull ups on the first set . I done the full 25 without a break but was not propereley warmed up.
Sunday, October 16, 2005
Saturday, October 15, 2005
Deadlifts
Workout of the day-see yesterdays deadlifts
BWT 84kg
3-120kg
3-140kg
2-150kg
2-160kg
2-160kg
1-170kg
1-172.5kg(FAIL)
1-140kg
1-140kg
1-140kg
P.T went great last night. I trained jackie in the morning and she done fantastic. I had her doing short sprints out in the garden and then 10 squats, for 3 rounds folowed by sprints and push presses for 3 rounds.
The guys doin a pull up workout, row 500m and 5 pull ups for 5 rounds. Both done really well, with each having difficulty with the pull ups, but Brian managed 2 pull ups before switching to the Gravitron.
BWT 84kg
3-120kg
3-140kg
2-150kg
2-160kg
2-160kg
1-170kg
1-172.5kg(FAIL)
1-140kg
1-140kg
1-140kg
P.T went great last night. I trained jackie in the morning and she done fantastic. I had her doing short sprints out in the garden and then 10 squats, for 3 rounds folowed by sprints and push presses for 3 rounds.
The guys doin a pull up workout, row 500m and 5 pull ups for 5 rounds. Both done really well, with each having difficulty with the pull ups, but Brian managed 2 pull ups before switching to the Gravitron.
Friday, October 14, 2005
Deadlifts
Workout of the Day
Deadlift 3-2-2-2-1-1-1-1-1 reps
Post loads to comments.
Compare to 050811.
Not doing this today..instead Im doing -
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball ( sub 2 x 10kg D.B Thrusters)
Post time to comments.
Compare to 050827.
Time 27:27
Subbed thrusters for wall ball
Deadlift 3-2-2-2-1-1-1-1-1 reps
Post loads to comments.
Compare to 050811.
Not doing this today..instead Im doing -
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball ( sub 2 x 10kg D.B Thrusters)
Post time to comments.
Compare to 050827.
Time 27:27
Subbed thrusters for wall ball
Thursday, October 13, 2005
Extra rest day
I took an extra rest day todaybecause I was really tired. The Wod was supposed to be "Kelly", but I plan on hitting it on Friday.
I had my first session with two new P.T Guys last night and it went great. got both of them back in on Friday night.
I had my first session with two new P.T Guys last night and it went great. got both of them back in on Friday night.
Wednesday, October 12, 2005
Rest Day
Much needed rest day today.
I managed to "borrow" two 20kg plates from my boss last night. They are a bit smaller than regular size plates for some reason ( made by Techno -gym) but they are like bumper plates. They aren't real bumpers but they will do for training out in the garden.
Also got 2 P.T clients today. These two clients are the guys who said I could use them as guinea pigs, giving me practice in P.T. I am going to start them off on the session plan I got from Jeff ( Thanks big guy!!) and see how they both manage with the workout.
P.T went really well got both guys back on Friday for session 2!!
I managed to "borrow" two 20kg plates from my boss last night. They are a bit smaller than regular size plates for some reason ( made by Techno -gym) but they are like bumper plates. They aren't real bumpers but they will do for training out in the garden.
Also got 2 P.T clients today. These two clients are the guys who said I could use them as guinea pigs, giving me practice in P.T. I am going to start them off on the session plan I got from Jeff ( Thanks big guy!!) and see how they both manage with the workout.
P.T went really well got both guys back on Friday for session 2!!
Tuesday, October 11, 2005
Fight Gone Bad
Workout of the Day
Fight Gone Bad
This is our famous “Fight Gone Bad” workout. It has been used extensively to prep fighters for the UFC. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. Today is 3 rounds. The stations are:
Wall-ball – 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump – 20” box (Reps)
Push-press 75 pounds (Reps)
Row – calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate”, the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Compare to 050412.
Subbed 2 x 10kg dumbell thrusters for wall ball
Score - 321
This is up by 15 points from my last time doin it at Brand X so I am really pleased with that.
Fight Gone Bad
This is our famous “Fight Gone Bad” workout. It has been used extensively to prep fighters for the UFC. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. Today is 3 rounds. The stations are:
Wall-ball – 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump – 20” box (Reps)
Push-press 75 pounds (Reps)
Row – calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate”, the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Compare to 050412.
Subbed 2 x 10kg dumbell thrusters for wall ball
Score - 321
This is up by 15 points from my last time doin it at Brand X so I am really pleased with that.
Monday, October 10, 2005
L Pull ups + Squats
Workout of the Day
Complete as many rounds in twenty minutes as you can of:
10 L pull-ups
20 Squats
Post rounds and fractions of round completed to comments.
I managed 9 full rounds plus 6 squats.
The L Pull Ups were very, very hard. I only managed 2 sets before switching to tucked pull ups
Complete as many rounds in twenty minutes as you can of:
10 L pull-ups
20 Squats
Post rounds and fractions of round completed to comments.
I managed 9 full rounds plus 6 squats.
The L Pull Ups were very, very hard. I only managed 2 sets before switching to tucked pull ups
Sunday, October 09, 2005
Saturday, October 08, 2005
PAINSTORM VI
PainStorm VI
For time -
400M run
15 DL X Bodyweight
15 pullups
400M Run
21 KB swings X 50#
15 HSPU
400M Run
15 DL X Bodyweight
15 pullups
400M Run
21 KB swings X 50#
15 HSPU
400M
15 DL X Bodyweight
15 pullups
400 M
21 KB swings X 50#
15 HSPU
Body weight - 80kg
I used a 22kg dumbell for the swings
Time - 26:11
For time -
400M run
15 DL X Bodyweight
15 pullups
400M Run
21 KB swings X 50#
15 HSPU
400M Run
15 DL X Bodyweight
15 pullups
400M Run
21 KB swings X 50#
15 HSPU
400M
15 DL X Bodyweight
15 pullups
400 M
21 KB swings X 50#
15 HSPU
Body weight - 80kg
I used a 22kg dumbell for the swings
Time - 26:11
Friday, October 07, 2005
100 Pull ups
Workout of the Day
100 Pull-ups
Post time to comments.
Mixed doubles assisted pull-ups, 100 reps each: Annie and Greg 4:50, Nicole and Chris 7:30. [video]
Time - 8:54
100 Pull-ups
Post time to comments.
Mixed doubles assisted pull-ups, 100 reps each: Annie and Greg 4:50, Nicole and Chris 7:30. [video]
Time - 8:54
Thursday, October 06, 2005
Deadlift + F.Sq + H.S.C + Split jerk
Workout of the Day
Deadlift 3-3-3 reps
Front squat 3-3-3 reps
Hang squat clean 3-3-3 reps
Split Jerk 3-3-3 reps
Post loads to comments.
Deadlifts - 130kg-140kg-150kg(really tough)
HSC - 60kg-70kg-70kg
Split Jerk - 60kg-60kg-60kg
Deadlift 3-3-3 reps
Front squat 3-3-3 reps
Hang squat clean 3-3-3 reps
Split Jerk 3-3-3 reps
Post loads to comments.
Deadlifts - 130kg-140kg-150kg(really tough)
HSC - 60kg-70kg-70kg
Split Jerk - 60kg-60kg-60kg
Front Squat - 70kg-80kg-85kg
Wednesday, October 05, 2005
Thrusters & muscle ups
Workout of the Day
For time - 15, 12, and 9 rep rounds of:
45 pound Dumbbell Thruster
Muscle-up ( or 3 pull ups + 3 dips per Muscle up)
Greg Amundson 8:54 [video]
Post time to comments
Subbed 3 x dips and pull ups for the muscle ups
20kg dumbells for the thrusters
Time 22:13
Was aiming to break 20 mins but the dips really killed my thrusters, couldnt get the weights up fast for love or money
For time - 15, 12, and 9 rep rounds of:
45 pound Dumbbell Thruster
Muscle-up ( or 3 pull ups + 3 dips per Muscle up)
Greg Amundson 8:54 [video]
Post time to comments
Subbed 3 x dips and pull ups for the muscle ups
20kg dumbells for the thrusters
Time 22:13
Was aiming to break 20 mins but the dips really killed my thrusters, couldnt get the weights up fast for love or money
Tuesday, October 04, 2005
Rest Day
Official CrossFit rest day.
Feel a bit beat up today, especially in the lower back. Must be those damm deadlifts and that crazy virtual shovelling!!
Feel a bit beat up today, especially in the lower back. Must be those damm deadlifts and that crazy virtual shovelling!!
Monday, October 03, 2005
Virtual Shovelling & Push Ups
Workout of the Day
For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling
Push-ups
With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one “rep”. Barrier is 24”.
Post time to comments
Used 10kg small diameter bar with 20kg on it
24 inch piece of card from a large box as a barrier
Time - 10:23
Liked this a lot.
I got my new digital camera last week, so today after doing the WOD I got Jackie to take a video of my clean technique. Once I figure out how to upload it to the Digital Coaching section on the message board I will do it.
For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling
Push-ups
With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one “rep”. Barrier is 24”.
Post time to comments
Used 10kg small diameter bar with 20kg on it
24 inch piece of card from a large box as a barrier
Time - 10:23
Liked this a lot.
I got my new digital camera last week, so today after doing the WOD I got Jackie to take a video of my clean technique. Once I figure out how to upload it to the Digital Coaching section on the message board I will do it.
Sunday, October 02, 2005
Deadlift & HSPU
Workout of the Day
9 rounds for time of:
225 pound Deadlift, 5 reps
5 Handstand push-ups
Post time to comments.
Deadlifts with 102.5kg. Felt easy
HSPU's first two sets of 5 then dropped to singles, doubles and trebles.
First WOD back after a stomach bug and serious jet lagg.
9 rounds for time of:
225 pound Deadlift, 5 reps
5 Handstand push-ups
Post time to comments.
Deadlifts with 102.5kg. Felt easy
HSPU's first two sets of 5 then dropped to singles, doubles and trebles.
First WOD back after a stomach bug and serious jet lagg.
Saturday, October 01, 2005
Feeling Better
Ive been feeling a bit better the last 2 days so I think I will try the Wod today.
Will post later
Will post later
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