Rest day today but Im going to do a benchmark as I will not be training tomorrow
The Kipping Pull-up
Saturday, December 31, 2005
Friday, December 30, 2005
Thursday, December 29, 2005
Run & Bench press
Workout of the Day
For time:
Run 1,600 meters
Bench press, body weight, 21 reps
Run 800 meters
Bench press, body weight, 15 reps
Run 400 meters
Bench press, bodyweight, 9 reps
Post time to comments.
Time 23:33
BWT 86kg
had to drop the weight to 80kg
For time:
Run 1,600 meters
Bench press, body weight, 21 reps
Run 800 meters
Bench press, body weight, 15 reps
Run 400 meters
Bench press, bodyweight, 9 reps
Post time to comments.
Time 23:33
BWT 86kg
had to drop the weight to 80kg
Wednesday, December 28, 2005
Wall ball & Pull ups
Workout of the Day
For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups
Use 20 pound medicine ball launched to a target ten feet above the ground. Usual subb is thrusters with same weight as medicine ball
Post time to comments.
Subbed 10kg dumbells for wall ball
time 16:31
Also did a Brand X wod
3 rounds for time of
400m run
30kg dumbell swings x 21 resp
5 muscle ups
time 13:01
For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups
Use 20 pound medicine ball launched to a target ten feet above the ground. Usual subb is thrusters with same weight as medicine ball
Post time to comments.
Subbed 10kg dumbells for wall ball
time 16:31
Also did a Brand X wod
3 rounds for time of
400m run
30kg dumbell swings x 21 resp
5 muscle ups
time 13:01
Tuesday, December 27, 2005
Rest day
In a recent New York Times piece by Stephanie Cooperman entitled “Getting Fit, Even if It Kills You”, CrossFit is clearly portrayed as dangerous.
Is this depiction based on the author’s innumeracy, the effete politics of the Times, or is it a fair judgment?
Post thoughts to comments.
Is this depiction based on the author’s innumeracy, the effete politics of the Times, or is it a fair judgment?
Post thoughts to comments.
Monday, December 26, 2005
Boxing Day
Workout of the Day
3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions
Post time to comments.
Time 10:00mins
Subbed 25 lunges per leg
3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions
Post time to comments.
Time 10:00mins
Subbed 25 lunges per leg
Sunday, December 25, 2005
Christmas Day WOD
Workout of the Day
3 rounds for time of:
1000 meter row
75 pound Sumo deadlift high-pull, 50 reps
25 Pull-ups
Post time to comments.
3 rounds for time of:
1000 meter row
75 pound Sumo deadlift high-pull, 50 reps
25 Pull-ups
Post time to comments.
Saturday, December 24, 2005
Thursday, December 22, 2005
Fran
Workout of the Day
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Time 3:21...with one MAJOR problem. I lost count and only did 11 pull ups the first round. So for m complete lack of basic arithmatic skills I will do it again tomorro and try and break 4 mins. Will also video it to make sure I do the correct amount of reps
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Time 3:21...with one MAJOR problem. I lost count and only did 11 pull ups the first round. So for m complete lack of basic arithmatic skills I will do it again tomorro and try and break 4 mins. Will also video it to make sure I do the correct amount of reps
Tuesday, December 20, 2005
Chipper
Workout of the Day
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Post time to comments.
Compare to 041230.
25 Walking lunge steps -RX'D20 Pull-ups - RX'D50 Box jumps, 20 inch box RX'D20 Double-unders- RX'D25 Ring dips - RX'D20 Knees to elbows - RX'D30 Kettlebell swings, 2 pood - 30KG DUMBBELL30 Sit-ups - RX'D20 Hang squat cleans, 16KG dumbells - RX'D25 Back extensions - RX'D30 Wall ball shots, 20 pound ball -( 10KG THRUSTERS)3 Rope climb ascents- (45 PULL UPS)
TIME 19:57
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Post time to comments.
Compare to 041230.
25 Walking lunge steps -RX'D20 Pull-ups - RX'D50 Box jumps, 20 inch box RX'D20 Double-unders- RX'D25 Ring dips - RX'D20 Knees to elbows - RX'D30 Kettlebell swings, 2 pood - 30KG DUMBBELL30 Sit-ups - RX'D20 Hang squat cleans, 16KG dumbells - RX'D25 Back extensions - RX'D30 Wall ball shots, 20 pound ball -( 10KG THRUSTERS)3 Rope climb ascents- (45 PULL UPS)
TIME 19:57
Monday, December 19, 2005
Sunday, December 18, 2005
Saturday, December 17, 2005
Cindy
Workout of the Day
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Post rounds and fraction of rounds to comments
22 rounds plus 5 + 10 + 3 squats
Down nearly 4 rounds from last time but I think yesterdays workout might have something to do with that
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Post rounds and fraction of rounds to comments
22 rounds plus 5 + 10 + 3 squats
Down nearly 4 rounds from last time but I think yesterdays workout might have something to do with that
Friday, December 16, 2005
Phat Jackie
Workout of the Day
For time:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups
Row 750 meters
45 pound Thruster, 25 reps
15 Pull-ups
Row 500 meters
45 pound Thruster, 15 reps
9 pull-ups
Post time to comments.
Compare to 041116.
First time doing this
time 17:40
For time:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups
Row 750 meters
45 pound Thruster, 25 reps
15 Pull-ups
Row 500 meters
45 pound Thruster, 15 reps
9 pull-ups
Post time to comments.
Compare to 041116.
First time doing this
time 17:40
Thursday, December 15, 2005
Wanted
(Image taken from CCTV fotage)Wanted in relation to the dissapearance of the Baby Jesus. Suspect was last seen in the vicinity of the manger, but WAS NOT bearing gifts.
Distinguishimg features - yellow with green stripes, answers to the name "Fimbo"
If you have any information please contact Scotland yard, Interpol or the C.I.A!
Wednesday, December 14, 2005
Shoulder press-push press-push jerk
Workout of the Day
Five rounds for time of:
95 pound Shoulder press, 5 reps
95 pound Push press, 10 reps
95 pound Push jerk, 15 reps
Post time to comments.
No hips or legs in shoulder press, no jerking the push-press.
Time 16:20
Used 40kg for this..what a workout!
Five rounds for time of:
95 pound Shoulder press, 5 reps
95 pound Push press, 10 reps
95 pound Push jerk, 15 reps
Post time to comments.
No hips or legs in shoulder press, no jerking the push-press.
Time 16:20
Used 40kg for this..what a workout!
Tuesday, December 13, 2005
OHS-FRont Squat- Back Squat
Workout of The Day
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Post loads to comments.
Compare to 051201.
BWT 85kg
OHS - 30/35/40/45/45kg
Front Squat 85/90/95/95/95kg
Back Squat 115/120/122.5/122.5/122.5kg
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Post loads to comments.
Compare to 051201.
BWT 85kg
OHS - 30/35/40/45/45kg
Front Squat 85/90/95/95/95kg
Back Squat 115/120/122.5/122.5/122.5kg
Monday, December 12, 2005
Sunday, December 11, 2005
Saturday, December 10, 2005
On the minute
Workout of the Day
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Compare to 050916.
16 rounds plus 15 pull ups in the 17th minute
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Compare to 050916.
16 rounds plus 15 pull ups in the 17th minute
Friday, December 09, 2005
100m + 50 reps
Workout of the Day
Three rounds for time of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions
Post time to comments.
Compare to 041123.
ran 150m on treadmill to allow for build up of speed plus 25m run and back to area in free weights where i was doing modified ghd sit ups and back extensions
time 36:31
Three rounds for time of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions
Post time to comments.
Compare to 041123.
ran 150m on treadmill to allow for build up of speed plus 25m run and back to area in free weights where i was doing modified ghd sit ups and back extensions
time 36:31
Thursday, December 08, 2005
Snatch Balance
Workout of the Day
Snatch Balance 3-3-2-2-2-1-1-1-1-1 reps
Post loads to comments.
Didnt do this..took a rest day. After doing Painstorm on Saturday and an extra workout last night I have trained 8 days in a row, so a rest day was really needed
Snatch Balance 3-3-2-2-2-1-1-1-1-1 reps
Post loads to comments.
Didnt do this..took a rest day. After doing Painstorm on Saturday and an extra workout last night I have trained 8 days in a row, so a rest day was really needed
Wednesday, December 07, 2005
Rest day
Rest day today but going to try a 100kg power clean tonight.
Got a good single then tried again and got a REALLY bad single
Got a good single then tried again and got a REALLY bad single
Tuesday, December 06, 2005
Run -sit up- back ext - run
Workout of the Day
For time:
Run 1 mile
100 Sit-ups
100 Back extensions
Run 1 mile
Mix and match back extensions and sit-ups as needed.
Post time to comments.
Compare to 050430.
Time 26:25
The first run was easy, but the last was like running with someone sticking a sharp knife into each of my hamstrings and my lower back!!
For time:
Run 1 mile
100 Sit-ups
100 Back extensions
Run 1 mile
Mix and match back extensions and sit-ups as needed.
Post time to comments.
Compare to 050430.
Time 26:25
The first run was easy, but the last was like running with someone sticking a sharp knife into each of my hamstrings and my lower back!!
Monday, December 05, 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 051023.
Score 408
"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 051023.
Score 408
Sunday, December 04, 2005
Squats-M-Up-HPC
Workout of the Day
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Post time to comments.
With 95 pounds Annie 9:47, Eva 10:16, Nicole 12:51 [video]
Time 9:20
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Post time to comments.
With 95 pounds Annie 9:47, Eva 10:16, Nicole 12:51 [video]
Time 9:20
Saturday, December 03, 2005
Friday, December 02, 2005
HSPU & L-pull ups
Workout of the Day
21-18-15-12-9-6 and then 3 rep rounds of:
Handstand push-ups
L-Pull-ups
Post time to comments
Time 26:00
21-18-15-12-9-6 and then 3 rep rounds of:
Handstand push-ups
L-Pull-ups
Post time to comments
Time 26:00
Thursday, December 01, 2005
OHS, Front and Back Squats 1-1-1-1-1
Workout of the Day
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Post loads to comments.
Compare to 050822.
OHS 25kg-30kg-35kg-35kg-35kg
Front squat - cleaned from floor - 60kg-70kg-80kg-90kg-92.5kg
Back Squat-120kg-125kg-125kg-125kg-125kg
BAck squats were about 15kg below personal best but front squat and clean were well over P.B
P.B clean and front squat!!
Eugene Allen's Birthday Pull-up Challenge - Brand X Style [video]Mikki-29, Jeff-48, Connor-49, Keegan-53 (Connor and Jeff did the challenge a second time and got 50 and 57 respectively)
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Post loads to comments.
Compare to 050822.
OHS 25kg-30kg-35kg-35kg-35kg
Front squat - cleaned from floor - 60kg-70kg-80kg-90kg-92.5kg
Back Squat-120kg-125kg-125kg-125kg-125kg
BAck squats were about 15kg below personal best but front squat and clean were well over P.B
P.B clean and front squat!!
Eugene Allen's Birthday Pull-up Challenge - Brand X Style [video]Mikki-29, Jeff-48, Connor-49, Keegan-53 (Connor and Jeff did the challenge a second time and got 50 and 57 respectively)
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