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.
Thursday, January 19, 2006
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
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)
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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