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

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

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

Rest Day

Rest Day

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

Lynne

Workout of the Day

"Lynne"

Five rounds for max reps of:

Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Compare to 050710.

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

Rest day

Rest day

Run 10km

Workout of the Day

Run 10 K

Post time to comments.

Compare to 050327

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

Deadlift

Workout of the Day

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

Post loads to comments.

Compare to 051230.

Didnt get this one in as I was at a wedding last night and had very little sleep

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!

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.

Elizabeth

Workout of the Day

"Elizabeth"

21-15-9 reps of:

Clean 135 pounds
Ring dips

Post time to comments.

Compare to 050912.

Power cleans with 60kg as squat cleans really kill my right knee

Time 7:58

Ma dug

 

Ring Boy!!

Kyle hanging from my rings....go on son!!!

 

Barbara

Workout of the Day

"Barbara"

Five rounds, each for time of:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round. Post time for each of five rounds to comments.

Compare to 050616.

3:17
4:06
4:31
5:07
5:26

push ups took most time

 

 

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. 

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

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

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

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

Hang Power Clean

Workout of the Day

Hang power clean 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

Still to do this

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

Rest day

Supposed to be a rest day but did Painstorm 9

pics here www.crossfitcentralscotland.blogspot.com

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

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

Push Jerk

Workout of the Day

Push Jerk 3-3-3-2-2-2-1-1-1 reps

Post loads to comments.

55kg x 3
60kg x 3
65kg x 3
70kg x 2
72.5kg x 2
72.5kg x 2
75kg x 1
77.5kg x 1
80kg - fail
80kg x 1

Rest Day

I done the 100 burpees that I owed Brand X

Time 9:17

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.

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

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