Sunday, September 24, 2006
Saturday, April 08, 2006
Sunday, April 02, 2006
Kyle helping out
Spent some time at Jackies mums today and just as we were leaving I noticed the large axe and even larger pile of wood. If I knew it was there I would have been out chopping it up, but only got about 10mins of CrossFit chopping action in.
Tuesday, March 14, 2006
Thursday, February 23, 2006
Tuesday, February 21, 2006
Sunday, February 19, 2006
Friday, February 17, 2006
Sunday, February 12, 2006
Week of the Cold
Had a really shit week with the cold, so I have written this week of trainig off as a bad cause.
I tried to train esterday 3 x 500m row and 12 muscle ups but got as far as 1 row and 2 muscle ups before deciding to give up
It really pisses me off when i cant train but need to recover before getting back into it.
Some good news though is that i have become a crossfit affiliate, seen teh business advisor to become a self employed personal trainer, got a dot.com www.crossfitcs.com and I have been in touch with a guy who stays local who makes and sells kettlebells and runs seminars
I tried to train esterday 3 x 500m row and 12 muscle ups but got as far as 1 row and 2 muscle ups before deciding to give up
It really pisses me off when i cant train but need to recover before getting back into it.
Some good news though is that i have become a crossfit affiliate, seen teh business advisor to become a self employed personal trainer, got a dot.com www.crossfitcs.com and I have been in touch with a guy who stays local who makes and sells kettlebells and runs seminars
Wednesday, February 08, 2006
Tuesday, February 07, 2006
Monday, February 06, 2006
Sunday, February 05, 2006
Saturday, February 04, 2006
Weighted pull ups
Workout of the day
Weighted Pull-ups
1-1-1-1-1-1-1-1-1-1 reps
Placing a dumbbell between the legs above crossed ankles works great.
Post loads to comments.
Toady was PainStorm X check here for PHOTOS
Weighted Pull-ups
1-1-1-1-1-1-1-1-1-1 reps
Placing a dumbbell between the legs above crossed ankles works great.
Post loads to comments.
Toady was PainStorm X check here for PHOTOS
Friday, February 03, 2006
Thursday, February 02, 2006
Wednesday, February 01, 2006
Rest Day
Official rest day today but did this - Taken from fitforcecamp.com
1 round = KB Swings x 10 + Dips x 10- as many rounds in 5 mins
1 round = D.B thruster 10kg x 10 + chin to knees x 10 - as many rounds in 5 mins
1 round = DB Goblet Squat x 10 + Tuck Jumps x 10 - as many round in 5 mins
Also did 30 bar muscle ups mostly singles and doubles but managed a treble
1 round = KB Swings x 10 + Dips x 10- as many rounds in 5 mins
1 round = D.B thruster 10kg x 10 + chin to knees x 10 - as many rounds in 5 mins
1 round = DB Goblet Squat x 10 + Tuck Jumps x 10 - as many round in 5 mins
Also did 30 bar muscle ups mostly singles and doubles but managed a treble
Tuesday, January 31, 2006
HSC + press ups
Workout of the Day
Five rounds for time of:
135 pound(60kg) Hang squat clean, 15 reps
30 Push-ups
Post time to comments.
yet again my squat cleans changed after a few reps to power cleans due to a sore right knee
13:19
then did helen
10:13
Five rounds for time of:
135 pound(60kg) Hang squat clean, 15 reps
30 Push-ups
Post time to comments.
yet again my squat cleans changed after a few reps to power cleans due to a sore right knee
13:19
then did helen
10:13
Monday, January 30, 2006
Pull-ups
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 051210.
15 rounds + 13
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 051210.
15 rounds + 13
Sunday, January 29, 2006
Chipper
Workout of the Day
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball (THRUSTER 10kg Dumbells)
50 Burpees
50 Double unders
Post time to comments.
Compare to 050619.
Time 31:28
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball (THRUSTER 10kg Dumbells)
50 Burpees
50 Double unders
Post time to comments.
Compare to 050619.
Time 31:28
Saturday, January 28, 2006
Friday, January 27, 2006
Deadlift 5 x 5
Workout of the Day
Deadlift 5-5-5-5-5 reps
Post loads to comments.
5 x 130kg
5 x 140kg
5 x 150kg
5 x 150kg
5 x 150kg
Deadlift 5-5-5-5-5 reps
Post loads to comments.
5 x 130kg
5 x 140kg
5 x 150kg
5 x 150kg
5 x 150kg
Thursday, January 26, 2006
Wednesday, January 25, 2006
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 051205.
Score 399
9 less reps than last time
"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 051205.
Score 399
9 less reps than last time
Tuesday, January 24, 2006
Monday, January 23, 2006
Sunday, January 22, 2006
Chipper
Workout of the day
For time:
145 pound Thruster, 10 reps
40 Pull-ups
400 meter run
95 pound Thruster, 30 reps
30 Pull-ups
600 meter run
45 pound Thruster, 50 reps
20 Pull-ups
800 meter run
Post time to comments.
Done this on Monday
65kg, 45kg, 20kg for thrusters
Time 25:11
For time:
145 pound Thruster, 10 reps
40 Pull-ups
400 meter run
95 pound Thruster, 30 reps
30 Pull-ups
600 meter run
45 pound Thruster, 50 reps
20 Pull-ups
800 meter run
Post time to comments.
Done this on Monday
65kg, 45kg, 20kg for thrusters
Time 25:11
Saturday, January 21, 2006
Friday, January 20, 2006
One Year on
Today is exactly a year since I began CrossFit. Over this last year I have become the fittest i have ever been, made some really amazing friends, met some of the coolest people on the planet and joined a community that inspires me every day.
I am so glad to be a part of this and hope to be able to spread the word as much as possible.
CrossFit Rocks!
I am so glad to be a part of this and hope to be able to spread the word as much as possible.
CrossFit Rocks!
Thursday, January 19, 2006
Run, HSPU, Pull up
Workout of the Day
Five rounds for time of:
Run 400 meters
15 Handstand push-ups
15 Pull-ups
Post time to comments.
Time - 27:13
The runs felt really easy but I think this may be due to me using a brand new treadmill that is only about 3 weeks old.
Five rounds for time of:
Run 400 meters
15 Handstand push-ups
15 Pull-ups
Post time to comments.
Time - 27:13
The runs felt really easy but I think this may be due to me using a brand new treadmill that is only about 3 weeks old.
Wednesday, January 18, 2006
Tuesday, January 17, 2006
Sunday, January 15, 2006
Our dog.
This is our new dog, Ace. He is a rescue dog from the local Racing Greyhound Trust rescue kennels. He is settling in great, still to take him for his first walk.
Saturday, January 14, 2006
Row and hang power clean
Workout of the Day
Three rounds for time of:
Row 500 meters
75 pound Hang power snatch, 21 reps
Post time to comments
Used 30kg
Time 11:58
Three rounds for time of:
Row 500 meters
75 pound Hang power snatch, 21 reps
Post time to comments
Used 30kg
Time 11:58
Friday, January 13, 2006
Back Squat
Workout of the Day
Back Squat 1-1-1-1-1-1-1 reps
Post loads to comments
Didnt get this done so will try and double up on Sunday
Back Squat 1-1-1-1-1-1-1 reps
Post loads to comments
Didnt get this done so will try and double up on Sunday
Wednesday, January 11, 2006
OHS & HSPU
Workout of the Day
21-15-9 reps of:
95 pound Overhead squats
Handstand push-ups
Post time to comments.
Used 30kg for OHS but got this backward and did HSPU then OHS
time 12:09
21-15-9 reps of:
95 pound Overhead squats
Handstand push-ups
Post time to comments.
Used 30kg for OHS but got this backward and did HSPU then OHS
time 12:09
Try this one
Click this link http://www.crossfit.com/discus/messages/24/18155.html#POST70260
I might try this workout later on in the week
I might try this workout later on in the week
Tuesday, January 10, 2006
Monday, January 09, 2006
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
22 rounds plus 5 pul ups
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
22 rounds plus 5 pul ups
Sunday, January 08, 2006
Saturday, January 07, 2006
Pull ups
Workout of the day
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups.
Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
Didnt do this today as I was at the opening of our new gym. Had a short break so done Fran - time 4:58
Got Painstorm 9 tomorrow with some of the guys from my class
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups.
Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
Didnt do this today as I was at the opening of our new gym. Had a short break so done Fran - time 4:58
Got Painstorm 9 tomorrow with some of the guys from my class
Friday, January 06, 2006
Run & Clean
Workout of the Day
For time:
Run 800 meters
Clean 155 lbs, 9 reps
Run 600 meters
Clean 115 lbs, 15 reps
Run 400 meters
Clean 85 lbs, 21 reps
(Woman use 95 lbs, 75 pounds, and 65 pounds)
Post time to comments.
I did power cleans with 70kg, 50kg, 40kg
Time 12:40
For time:
Run 800 meters
Clean 155 lbs, 9 reps
Run 600 meters
Clean 115 lbs, 15 reps
Run 400 meters
Clean 85 lbs, 21 reps
(Woman use 95 lbs, 75 pounds, and 65 pounds)
Post time to comments.
I did power cleans with 70kg, 50kg, 40kg
Time 12:40
Thursday, January 05, 2006
Wednesday, January 04, 2006
Tuesday, January 03, 2006
Tabata Squat + Muscle Ups
Workout of the Day
Two rounds for score of:
Tabata Squats
Muscle-up for four minutesRest
No rest between finishing T. squats and muscle-ups. This is a 16-minute workout with rest at 8 minutes. Multiply lowest squat count for all eight intervals by the number of muscle-ups completed in four minutes for each round and post to comments. Substitute 5 pull-ups and 5 dips for each muscle-up if necessary.
Compare to 040703.
21 x 5( 5 chin, 5 ring dip method) = 105
23 x 5 ( 5 chin, 5 ring dip) = 115
Was working in the new gym today that doesnt have a bar that I could muscle up on. S did this at home and subbed the chin/dips. Will try either this again on Wednesday or will try the 100burpees that I still owe Brand X.
Two rounds for score of:
Tabata Squats
Muscle-up for four minutesRest
No rest between finishing T. squats and muscle-ups. This is a 16-minute workout with rest at 8 minutes. Multiply lowest squat count for all eight intervals by the number of muscle-ups completed in four minutes for each round and post to comments. Substitute 5 pull-ups and 5 dips for each muscle-up if necessary.
Compare to 040703.
21 x 5( 5 chin, 5 ring dip method) = 105
23 x 5 ( 5 chin, 5 ring dip) = 115
Was working in the new gym today that doesnt have a bar that I could muscle up on. S did this at home and subbed the chin/dips. Will try either this again on Wednesday or will try the 100burpees that I still owe Brand X.
Monday, January 02, 2006
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 051112.
bwt 87kg
deadlift 120kg
D.B bench press 20kg
Clean 60kg
22:53
had to drop the weight on the bench as shoulder was feeling a bit funky
"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 051112.
bwt 87kg
deadlift 120kg
D.B bench press 20kg
Clean 60kg
22:53
had to drop the weight on the bench as shoulder was feeling a bit funky
Sunday, January 01, 2006
Burpee and L:-pull ups
Workout of the Day
30-25-20-15-10 and 5 rep rounds of:
Burpee
L Pull-up
Post time to comments
Didnt do this due to lots of rum and cola and beer at Hogmanay
30-25-20-15-10 and 5 rep rounds of:
Burpee
L Pull-up
Post time to comments
Didnt do this due to lots of rum and cola and beer at Hogmanay
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