Wednesday, November 30, 2005
15 reps x 4 exercises x 20mins
Workout of the Day
Complete as many rounds in 20 minutes as you can of:
15 Double-unders
15 Burpees
15 Box Jump
15 ft Rope climb, 1 ascent -( sub 15 pulups)
Post rounds and fractions of rounds completed to comments.
Mother and Daughter - Regina, 46 and Raquel, 23 [video]
5 rounds plus double unders + 7 burpees
Complete as many rounds in 20 minutes as you can of:
15 Double-unders
15 Burpees
15 Box Jump
15 ft Rope climb, 1 ascent -( sub 15 pulups)
Post rounds and fractions of rounds completed to comments.
Mother and Daughter - Regina, 46 and Raquel, 23 [video]
5 rounds plus double unders + 7 burpees
Tuesday, November 29, 2005
Monday, November 28, 2005
Sunday, November 27, 2005
Barbell Thruster
Workout of the Day
Barbell Thruster 1-1-1-1-1-1-1-1-1-1-1-1 reps.
Post loads to comments.
Compare to 050317.
didnt go to the gym for this...done it at home
dont like using my small bar for thrusters so instead done -
60kg barbell thruster 12 sets x 2 reps
Barbell Thruster 1-1-1-1-1-1-1-1-1-1-1-1 reps.
Post loads to comments.
Compare to 050317.
didnt go to the gym for this...done it at home
dont like using my small bar for thrusters so instead done -
60kg barbell thruster 12 sets x 2 reps
Saturday, November 26, 2005
Murph
Workout of the Day
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Post time to comments.
Compare to 050818.
Lat time 10kg weighted vest...this time 12kg in a back pack
Time 58:30
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Post time to comments.
Compare to 050818.
Lat time 10kg weighted vest...this time 12kg in a back pack
Time 58:30
Friday, November 25, 2005
Rest Day
Rest day today
Spent 4 hours on the train coming back from London to Edinburgh...then 5 hours on a bus from Edinburgh to Motherwell!!!!
Spent 4 hours on the train coming back from London to Edinburgh...then 5 hours on a bus from Edinburgh to Motherwell!!!!
Thursday, November 24, 2005
Clean
Workout of the Day
Clean, Push Press, Push Jerk, Split Jerk 1-1-1-1-1-1-1-1-1-1 reps
Post loads to comments.
Didnt get this one done because I was in London at the CrossFit London Bodyweight Seminar
Clean, Push Press, Push Jerk, Split Jerk 1-1-1-1-1-1-1-1-1-1 reps
Post loads to comments.
Didnt get this one done because I was in London at the CrossFit London Bodyweight Seminar
Wednesday, November 23, 2005
Runn 400m + 50 squats x 4
Workout of the day
Four rounds for time of:
Run 400 meters
50 Squats
Post time to comments.
Compare to 050607.
Time 10:20
20secs slower than last time...must have been the deadlifts yesterday
Four rounds for time of:
Run 400 meters
50 Squats
Post time to comments.
Compare to 050607.
Time 10:20
20secs slower than last time...must have been the deadlifts yesterday
Tuesday, November 22, 2005
Deadlift
Workout of the Day
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
Bodyweight 84kg
100kg
120kg
130kg
140kg
150kg
160kg
170kg
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
Bodyweight 84kg
100kg
120kg
130kg
140kg
150kg
160kg
170kg
Monday, November 21, 2005
Sunday, November 20, 2005
Grace
Workout of the Day
"Grace"
135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
Compare to 041031.
First time doing this WOD
60kg
Time - 8:11
"Grace"
135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
Compare to 041031.
First time doing this WOD
60kg
Time - 8:11
Friday, November 18, 2005
Cindy or Mary
Workout of the Day
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Compare to 050928.
Cindy - 26 rounds plus pull ups, push ups and 7 squats
Had first Crossfit class tonight and had a great turn out for it.
Check out www.crossfitcentralscotland.blogspot.com
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Compare to 050928.
Cindy - 26 rounds plus pull ups, push ups and 7 squats
Had first Crossfit class tonight and had a great turn out for it.
Check out www.crossfitcentralscotland.blogspot.com
Thursday, November 17, 2005
Bad MOFO!!
Check this link to see one cool dude!!
http://video.google.com/videoplay?docid=-3098409261441337531&q=Fran+playable%3Atrue
http://video.google.com/videoplay?docid=-3098409261441337531&q=Fran+playable%3Atrue
Wednesday, November 16, 2005
Chipper
Workout of the Day
For time:
Bike sprint, 1 mile
20 inch Box jump, 35 reps
GHD sit-up, 35 reps
15 ft Rope climb, 3 ascents
35 Slam-ball, 20 pound ball
35 pound Dumbbell walking lunge, 120 ft
35 pound Dumbbell hang squat clean, 35 reps
Ring dips, 35 reps
Post time to comments.
Greg Amundson 18:02 [video - large wmv file]
(SUBBS_ Mile run/45 pull ups/35 K.Bell swings)
Time 25:27
Subbed the above, lunges were a killer and the HSC were more power cleans because of my knee.
For time:
Bike sprint, 1 mile
20 inch Box jump, 35 reps
GHD sit-up, 35 reps
15 ft Rope climb, 3 ascents
35 Slam-ball, 20 pound ball
35 pound Dumbbell walking lunge, 120 ft
35 pound Dumbbell hang squat clean, 35 reps
Ring dips, 35 reps
Post time to comments.
Greg Amundson 18:02 [video - large wmv file]
(SUBBS_ Mile run/45 pull ups/35 K.Bell swings)
Time 25:27
Subbed the above, lunges were a killer and the HSC were more power cleans because of my knee.
Tuesday, November 15, 2005
Monday, November 14, 2005
Sunday, November 13, 2005
Saturday, November 12, 2005
Linda
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 051021.
body weight 83kg
deadlift 120kg
bench 2 x 27.5kg dumb bells
clean 60kg
time : 29.48
just under a minute faster than last time, using heavier dumbells but changed to power cleans as right knee is still sore from squat cleans
"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 051021.
body weight 83kg
deadlift 120kg
bench 2 x 27.5kg dumb bells
clean 60kg
time : 29.48
just under a minute faster than last time, using heavier dumbells but changed to power cleans as right knee is still sore from squat cleans
Friday, November 11, 2005
Front Squat & GHD
Workout of the Day
21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up
Post time to comments.
65kg front Squat
Modified bench GHD sit up
Time 13:57
21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up
Post time to comments.
65kg front Squat
Modified bench GHD sit up
Time 13:57
Thursday, November 10, 2005
HSPU & Pull Up
Workout of the Day
50-35-20 rep rounds of:
Handstand push-ups
Pull-ups
Post time to comments
Time 23:15
50-35-20 rep rounds of:
Handstand push-ups
Pull-ups
Post time to comments
Time 23:15
Wednesday, November 09, 2005
Rest day
Rest day, but didnt rest.
Had Kevin and Martin for P.T today and they both done "Jackie" 1000m row, 50 thrusters, 30 pullups.
After coaching Martin, I did it myself and beat my last time by 4 seconds. Also done a kettlebell workout - swings, snatches, push press, renegade row, pass throughs and cleans.
Had Kevin and Martin for P.T today and they both done "Jackie" 1000m row, 50 thrusters, 30 pullups.
After coaching Martin, I did it myself and beat my last time by 4 seconds. Also done a kettlebell workout - swings, snatches, push press, renegade row, pass throughs and cleans.
Tuesday, November 08, 2005
Jerk, Jump & Extension
Workout of the Day
Complete as many rounds in twenty minutes as you can of:
95 pound Push jerk, 15 reps
24 inch box Box Jump, 15 reps
15 Back extensions
Post time to comments.
Should have read this a bit more closley as I did push press instead of jerk
45kg x 15 push press
15 x box jump
15 x back extension
9 rounds plus push press and 7 box jumps
Complete as many rounds in twenty minutes as you can of:
95 pound Push jerk, 15 reps
24 inch box Box Jump, 15 reps
15 Back extensions
Post time to comments.
Should have read this a bit more closley as I did push press instead of jerk
45kg x 15 push press
15 x box jump
15 x back extension
9 rounds plus push press and 7 box jumps
Monday, November 07, 2005
Back Squats
Workout of the Day
Back Squat 1-1-1-1-1-1-1 reps
Post loads to comments.
120kg
130kg
135kg
140kg
120kg
120kg
120kg
4th rep was really close to failure so dropped the weight
Also done 3 x 8 reps of 2 24kg kettlebell front squats
Back Squat 1-1-1-1-1-1-1 reps
Post loads to comments.
120kg
130kg
135kg
140kg
120kg
120kg
120kg
4th rep was really close to failure so dropped the weight
Also done 3 x 8 reps of 2 24kg kettlebell front squats
Sunday, November 06, 2005
L pull ups & rope climb
Workout of the Day
Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents
Post time to comments.
Didnt do this as I was too beat up from the Painstorm
Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents
Post time to comments.
Didnt do this as I was too beat up from the Painstorm
Saturday, November 05, 2005
Painstorm VII
Painstorm VII
Stairway to heaven
50 down to 5 (5 step) Squats/ Press-ups
Run 400m
40 down to 4 (4 step) DB snatch (L/R)
Run 400m
30 down to 3 (3 step) Box jump/ Pull-ups
Run 400m
20 down to 2 (2 step) Dumbbell burpee, hang squat clean, thrusters/ ring dips
Run 400m
10 down to 1 (1 step) HSPU’s/ Pistol (1 rep = l,r) Run 400m
Post time, db weight and box height to comments
Eg 50 squats
45 press-ups
40 squats
35 press-ups etc.
Eg2 30 Box jumps
27 Pull-ups
24 Box jumps
21 Pull-ups etc.
That was tough
Time 1 hour 11 mins weights, step etc
Ring press ups
24kg Kettlebell for the snatches
Box was a step from the step class, 7 risers high
Dumb bells for complex 10kg
Pistols were assisted
Stairway to heaven
50 down to 5 (5 step) Squats/ Press-ups
Run 400m
40 down to 4 (4 step) DB snatch (L/R)
Run 400m
30 down to 3 (3 step) Box jump/ Pull-ups
Run 400m
20 down to 2 (2 step) Dumbbell burpee, hang squat clean, thrusters/ ring dips
Run 400m
10 down to 1 (1 step) HSPU’s/ Pistol (1 rep = l,r) Run 400m
Post time, db weight and box height to comments
Eg 50 squats
45 press-ups
40 squats
35 press-ups etc.
Eg2 30 Box jumps
27 Pull-ups
24 Box jumps
21 Pull-ups etc.
That was tough
Time 1 hour 11 mins weights, step etc
Ring press ups
24kg Kettlebell for the snatches
Box was a step from the step class, 7 risers high
Dumb bells for complex 10kg
Pistols were assisted
Friday, November 04, 2005
Thursday, November 03, 2005
Wednesday, November 02, 2005
Cleans and 2000m run
Workout of the Day
Clean 3-3-3 reps
Run 2000 meters
Clean 3-3-3 reps
Start run immediately after third set of cleans.
Attempt same three clean sets after run.
Post loads and run time to comments
60kg-70kg-75kg
Run 9:02
75kg-75kg-75kg
Run on treadmill
Clean 3-3-3 reps
Run 2000 meters
Clean 3-3-3 reps
Start run immediately after third set of cleans.
Attempt same three clean sets after run.
Post loads and run time to comments
60kg-70kg-75kg
Run 9:02
75kg-75kg-75kg
Run on treadmill
Tuesday, November 01, 2005
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