WOD
12 min AMRAP:
-3 bench Press (60kg)
-5 back squat (80kg)
Score= 11 rounds/ 3 BP
I Highly recommend doing a workout like this, Strength biased, but approaching it like a met-con. Meaning there's no rest, all out, "balls to the wall" you might say. unlike a typical met-con where you more often than not find yourself gasping for air, this was more about muscle fatigue. Think i'll do a lot more of these types of wods, Really enjoyed this one.
Tuesday 27 December 2011
Christmas Eve WOD
Saturday 24th December.. Xmas Eve wod at Cooee Crossfit!
12 days of Christmas
1) mountain climber
2) air squats
3) double-unders
4) sit-ups
5) walking lunges
6) toes to bar
7) cockroaches
8) pistols
9) weighted get-ups 10kg
10) 200m run (once)
11) box jumps 24"
12) box dips
Time= 18:44
12 days of Christmas
1) mountain climber
2) air squats
3) double-unders
4) sit-ups
5) walking lunges
6) toes to bar
7) cockroaches
8) pistols
9) weighted get-ups 10kg
10) 200m run (once)
11) box jumps 24"
12) box dips
Time= 18:44
Friday 16 December 2011
Friday madness
WOD#1: strength
front squats (1rm=105kg)
-5 reps of 65% of 1rm=67.5kg
-5 reps of 70% of 1rm=72.5kg
-armap of 75% of 1rm=13reps @ 77.25kg
then: (Supplementary movements)
-3x10 thusters 40kg
-3x10 pistols
-3x10 front rack lunges 40kg
WOD# 2:
17 min AMRAP:
-Every minute on the minute, Do 5 KB swings (28kg) and add 1 pull-up each minute.
total= finished 12 full rounds
WOD#3) wod games 3:
AMRAP 5 of deadlifts 70kg
rest 3 mins
AMRAP 1 of shoulder to overhead 40kg
total= 87 deadlifts (6090kg), 31 push press (1240kg)
total weight moved=7330kg
front squats (1rm=105kg)
-5 reps of 65% of 1rm=67.5kg
-5 reps of 70% of 1rm=72.5kg
-armap of 75% of 1rm=13reps @ 77.25kg
then: (Supplementary movements)
-3x10 thusters 40kg
-3x10 pistols
-3x10 front rack lunges 40kg
WOD# 2:
17 min AMRAP:
-Every minute on the minute, Do 5 KB swings (28kg) and add 1 pull-up each minute.
total= finished 12 full rounds
WOD#3) wod games 3:
AMRAP 5 of deadlifts 70kg
rest 3 mins
AMRAP 1 of shoulder to overhead 40kg
total= 87 deadlifts (6090kg), 31 push press (1240kg)
total weight moved=7330kg
Wednesday 14 December 2011
GRACE
The Last three weeks have been hectic for me trying to organise this exchange trip to Halifax, Canada. This post is for yesterday, a notable achievement- for myself anyway.
Benchmark 1pm- "Grace"
-30 Clean to overhead (rx=60kg)
My time= 4:38
This is a massive improvement for me as my last time for Grace was 7:43 @ 50kg back on March 11. Nine months later and i've slashed my time considerably and with a heavier weight. I feel that i could have done even better as well as my sets went 5-3-2-2-2(14)- then singles all the way in. So big room for improvement!
Cooee Wod 1:30pm
5 rounds for time:
-4 squat cleans (60kg)
-8 pistols
-12 pull ups
My time= 7:16
Was pretty wrecked for this one, but it helped that most of these movements are my strengths. Did the first round of pull ups butterfly and half of the last set, in the middle I ran out of steam for this movement and reverted back to kipping. Pistols are the shit! especially with kick ass oly lifting shoes... flew through these.
If you're having a shit day... this makes me smile everytime!
http://youtu.be/O6Xo21L0ybE
Benchmark 1pm- "Grace"
-30 Clean to overhead (rx=60kg)
My time= 4:38
This is a massive improvement for me as my last time for Grace was 7:43 @ 50kg back on March 11. Nine months later and i've slashed my time considerably and with a heavier weight. I feel that i could have done even better as well as my sets went 5-3-2-2-2(14)- then singles all the way in. So big room for improvement!
Cooee Wod 1:30pm
5 rounds for time:
-4 squat cleans (60kg)
-8 pistols
-12 pull ups
My time= 7:16
Was pretty wrecked for this one, but it helped that most of these movements are my strengths. Did the first round of pull ups butterfly and half of the last set, in the middle I ran out of steam for this movement and reverted back to kipping. Pistols are the shit! especially with kick ass oly lifting shoes... flew through these.
If you're having a shit day... this makes me smile everytime!
http://youtu.be/O6Xo21L0ybE
Wednesday 30 November 2011
Backsquat PR & Diane
Strength Wod- 8am
-Backsquat
10-5-5-3-3-2-2-1-1-1
(Complete 1 strict handstand in between sets = 9 HSPU)
final weight= 60kg-80-100-110-112.5-115-115-120-120-122.5kg
Skills Session-4pm
1) Death by Butterfly Pullups (2,4,6,8...etc)
This means that on the first minute you do 2 reps, second do 4, third do 6 reps and so on until failure to complete linked number of reps for that minute. Decided to work on Butterfly as I have finally started to link a few together (Still way off from the perfect form of spealler and others... but it's a start).
*Finished the 6th minute (12 reps) but was spent = 42 total butterfly pull ups
2) 20 mins on Handstand practice.
This was a lot of fun as myself, Kirst, Pete and Tim all ended up helping each other work on our handstands with cue's and spotting learned from the gymnastics cert we all did together. My ultimate goal is to be able to walk on my hands with complete control (as if they were my second pair of legs!). Still a while away as I can only hold a handstand for 1 second before crashing down.
3) Benchmark WOD- "Diane"
21-15-9
-Deadlifts (100kg)
-Handstand Pushups
My time= 14:09
Had to scale the HSPU's for this one. I did them on a headmat of about 3 inches- much easier than head to floor.. but still hard!
-Backsquat
10-5-5-3-3-2-2-1-1-1
(Complete 1 strict handstand in between sets = 9 HSPU)
final weight= 60kg-80-100-110-112.5-115-115-120-120-122.5kg
Skills Session-4pm
1) Death by Butterfly Pullups (2,4,6,8...etc)
This means that on the first minute you do 2 reps, second do 4, third do 6 reps and so on until failure to complete linked number of reps for that minute. Decided to work on Butterfly as I have finally started to link a few together (Still way off from the perfect form of spealler and others... but it's a start).
*Finished the 6th minute (12 reps) but was spent = 42 total butterfly pull ups
2) 20 mins on Handstand practice.
This was a lot of fun as myself, Kirst, Pete and Tim all ended up helping each other work on our handstands with cue's and spotting learned from the gymnastics cert we all did together. My ultimate goal is to be able to walk on my hands with complete control (as if they were my second pair of legs!). Still a while away as I can only hold a handstand for 1 second before crashing down.
3) Benchmark WOD- "Diane"
21-15-9
-Deadlifts (100kg)
-Handstand Pushups
My time= 14:09
Had to scale the HSPU's for this one. I did them on a headmat of about 3 inches- much easier than head to floor.. but still hard!
Monday 28 November 2011
Wod Games 21/15/9- wod 1
12pm- WOD
For time:
-600m run
-21 squat cleans (45kg)/21 pullups
-400m run
-15 squat cleans/15 pullups
-200m run
-9 squat cleans/9 pullups
My time= 14:43
Strength & Power- 4pm
Just Tim and I today, was good fun.
1) work up to max weighted pistols (both legs to count).
Tim= 20kg
Me= 24kg
2) 10-1-10-1-10-1 Overhead Squat
Tim= 45kg-75-47.5-80-50-85
Me= 40kg-65-42.5-70-45-75
8pm- Wod Games (Wod 1)
We are entered into this Australia wide crossfit competition (Wod Games- 21/15/9). About 600 athletes have signed up as you get to see how you compare against those who will most likely be your competition when it comes to World Games time, and qualifying for regionals. It's a 10 week long competition, one Wod a week.
Wod 1-
15 Min AMRAP:
-30 Double unders
-20 air squats
-10 burpees onto bumber plate (facing it).
followed by...
-max pull ups in 1 minute.
Tim= 8 rounds/1 burpee + 36 pull ups = 567 reps
Me= 9 rounds/3 air squats + 30 pull ups = 603 reps
I think i'll give this one another shot during the week, as I really want to get past 10 rounds and if you can manage to get the 30 double unders in as well it will put you in a good position to fly past other competitiors.
For time:
-600m run
-21 squat cleans (45kg)/21 pullups
-400m run
-15 squat cleans/15 pullups
-200m run
-9 squat cleans/9 pullups
My time= 14:43
Strength & Power- 4pm
Just Tim and I today, was good fun.
1) work up to max weighted pistols (both legs to count).
Tim= 20kg
Me= 24kg
2) 10-1-10-1-10-1 Overhead Squat
Tim= 45kg-75-47.5-80-50-85
Me= 40kg-65-42.5-70-45-75
8pm- Wod Games (Wod 1)
We are entered into this Australia wide crossfit competition (Wod Games- 21/15/9). About 600 athletes have signed up as you get to see how you compare against those who will most likely be your competition when it comes to World Games time, and qualifying for regionals. It's a 10 week long competition, one Wod a week.
Wod 1-
15 Min AMRAP:
-30 Double unders
-20 air squats
-10 burpees onto bumber plate (facing it).
followed by...
-max pull ups in 1 minute.
Tim= 8 rounds/1 burpee + 36 pull ups = 567 reps
Me= 9 rounds/3 air squats + 30 pull ups = 603 reps
I think i'll give this one another shot during the week, as I really want to get past 10 rounds and if you can manage to get the 30 double unders in as well it will put you in a good position to fly past other competitiors.
Tuesday 22 November 2011
Training weaknesses- benchmark "Marshall"
Today myself and Tim created a benchmark for ourselves, consisting of things we suck at. Named "Marshall" for obvious reasons, it will be our benchmark wod to do every month or so to improve our times and more importantly our weaknesses. It sucked balls- a sign of a good wod!
WOD- 8am "Marshall"
3 Rounds for time:
-1000m row
-10 Handstand pushups
-20 wallballs (9kg @ 10')
Tim= 24:14
Me= 28:48
This was honestly one of the hardest things i've ever had to do. I hate rowing. Suck at HSPU's, and combining these movements with wallballs made you hate yourself after 3 reps. In saying that, can't wait to do it again and slash some time!! :)
12pm- Olympic Lifting: Clean & Jerk
Lifting with the boys today, always bound to be some pr's.. not by me though.
7-5-3-1-1
-Deadlift = 130kg
-clean = 90kg
-split jerk = 75kg
1-1-1-1-1
clean & Jerk = 70 kg
I've been attempting all my jerks from the rack position with elbows high (as opposed to elbows under hands/forearms verticle). I am doing this because i know when that weight gets heavier it's going to be harder to keep it on the rack and push from the wrists. It is a wierd feeling jerking this way and i'm still not confident getting under the bar yet as my result shows (20kg less that current PR), but it will come... just have to keep at it.
Mainsite Wod- 1:30pm
"G.I. Jane"
-100 burpee pullups for time
My time= 13:51
Sweaty- that is all.
WOD- 8am "Marshall"
3 Rounds for time:
-1000m row
-10 Handstand pushups
-20 wallballs (9kg @ 10')
Tim= 24:14
Me= 28:48
This was honestly one of the hardest things i've ever had to do. I hate rowing. Suck at HSPU's, and combining these movements with wallballs made you hate yourself after 3 reps. In saying that, can't wait to do it again and slash some time!! :)
12pm- Olympic Lifting: Clean & Jerk
Lifting with the boys today, always bound to be some pr's.. not by me though.
7-5-3-1-1
-Deadlift = 130kg
-clean = 90kg
-split jerk = 75kg
1-1-1-1-1
clean & Jerk = 70 kg
I've been attempting all my jerks from the rack position with elbows high (as opposed to elbows under hands/forearms verticle). I am doing this because i know when that weight gets heavier it's going to be harder to keep it on the rack and push from the wrists. It is a wierd feeling jerking this way and i'm still not confident getting under the bar yet as my result shows (20kg less that current PR), but it will come... just have to keep at it.
Mainsite Wod- 1:30pm
"G.I. Jane"
-100 burpee pullups for time
My time= 13:51
Sweaty- that is all.
Monday 21 November 2011
Helen
WOD 12pm - Benchmark 'Helen'
3 rounds for time:
-400m run
-21 KB swings
-12 pull ups
Don't let the reps fool you, this workout is the real deal. the reps are just enough to warrant your best efforts to go unbroken. The rx (prescribed) weight for the kettlebells are 24kg for men, however they were all taken, prompting a serious dilemma of going for the 20's or the 28's. I finished this workout in a time 10:13 with the 28kg KB's. Pissed off I didn't get under my goal of 10 mins, but beat my last Helen time of 10:40 Rx.. some improvement!
Strength & Power- 4pm
5-5-5-5-5 backsquats onto box.
=last set failed on the 5th rep @ 110kg!!
1-1-1-1-1-1-1 Split Jerks.
= hurt my wrist doing snatches the other day so only made 80kg on the 4th set, and failed the next 3 @85kg.
-Max bench press @ 30kg for 60 seconds.
Tim= 50 reps
Match= 50
Jack= 42
Moz= 36
The idea is to be able to get to 60 reps, then increase the weight, attempt to get 60 again and so on..
I'm liking these sessions.
Women's bootcamp session- 6pm
Tonight was my first bootcamp class i have taken with total strangers, Somewhat daunting! Situated at a park in jolimont (jersey st) only five of the seven showed up and those who did looked unfit and unmotivated to say the least. However, as we got into it, so did the girls and I was very happy with how it went by the end. This is the session in general:
-Introduction
-Warm-up
(jog 80m, form a circle, high knees, little feet, twist the back, star jumps, lunges & arm swings)
WOD 1- boxing
in pairs: one person boxing, other holding pads.
-10 punches, 5 undercuts, both partners run to 40m cone & back.
-20 punches, 10 undercuts, " "
-40 punches, 20 undercuts, " "
-20 punches, 10 undercuts, " "
-10 punches, 5 undercuts, " "
Then swap over.
While recovering, I went over the air squat, push up & sit up and corrected technique.
WOD 2- "Benchmark"
I decided since this was our first session that we will do a benchmark workout so we can record their scores and re-do it at the end of their 4 week program so they can see the results (I Hope!).
6 minute AMRAP:
-every minute on the minute run 80m (to cone and back).
-For the remainder of the minute accumulate reps.
-minute 1) air squats 2) push ups 3) sit ups... and repeat.
We had scores ranging from 30 to 98.
WOD 3- Tabata plank
-20 seconds on, 10 seconds off: 8 rounds (4 minutes in total).
-Stretch & De-brief.
Overall, I think the ladies were challenged tonight and for the most part enjoyed it. Must admit, it was a shock at first to train people who aren't into hardcore crossfit style excercise and had to constantly remind myself to tone it down and ease them into it... really made me appreciate Cooee's athletes! However they learned new techniques as well as some crossfit lingo. I was complemented by one on my effort to go through some proper stretches at the end with the class as apparently no one else bothers. I just hope they come back!
3 rounds for time:
-400m run
-21 KB swings
-12 pull ups
Don't let the reps fool you, this workout is the real deal. the reps are just enough to warrant your best efforts to go unbroken. The rx (prescribed) weight for the kettlebells are 24kg for men, however they were all taken, prompting a serious dilemma of going for the 20's or the 28's. I finished this workout in a time 10:13 with the 28kg KB's. Pissed off I didn't get under my goal of 10 mins, but beat my last Helen time of 10:40 Rx.. some improvement!
Strength & Power- 4pm
5-5-5-5-5 backsquats onto box.
=last set failed on the 5th rep @ 110kg!!
1-1-1-1-1-1-1 Split Jerks.
= hurt my wrist doing snatches the other day so only made 80kg on the 4th set, and failed the next 3 @85kg.
-Max bench press @ 30kg for 60 seconds.
Tim= 50 reps
Match= 50
Jack= 42
Moz= 36
The idea is to be able to get to 60 reps, then increase the weight, attempt to get 60 again and so on..
I'm liking these sessions.
Women's bootcamp session- 6pm
Tonight was my first bootcamp class i have taken with total strangers, Somewhat daunting! Situated at a park in jolimont (jersey st) only five of the seven showed up and those who did looked unfit and unmotivated to say the least. However, as we got into it, so did the girls and I was very happy with how it went by the end. This is the session in general:
-Introduction
-Warm-up
(jog 80m, form a circle, high knees, little feet, twist the back, star jumps, lunges & arm swings)
WOD 1- boxing
in pairs: one person boxing, other holding pads.
-10 punches, 5 undercuts, both partners run to 40m cone & back.
-20 punches, 10 undercuts, " "
-40 punches, 20 undercuts, " "
-20 punches, 10 undercuts, " "
-10 punches, 5 undercuts, " "
Then swap over.
While recovering, I went over the air squat, push up & sit up and corrected technique.
WOD 2- "Benchmark"
I decided since this was our first session that we will do a benchmark workout so we can record their scores and re-do it at the end of their 4 week program so they can see the results (I Hope!).
6 minute AMRAP:
-every minute on the minute run 80m (to cone and back).
-For the remainder of the minute accumulate reps.
-minute 1) air squats 2) push ups 3) sit ups... and repeat.
We had scores ranging from 30 to 98.
WOD 3- Tabata plank
-20 seconds on, 10 seconds off: 8 rounds (4 minutes in total).
-Stretch & De-brief.
Overall, I think the ladies were challenged tonight and for the most part enjoyed it. Must admit, it was a shock at first to train people who aren't into hardcore crossfit style excercise and had to constantly remind myself to tone it down and ease them into it... really made me appreciate Cooee's athletes! However they learned new techniques as well as some crossfit lingo. I was complemented by one on my effort to go through some proper stretches at the end with the class as apparently no one else bothers. I just hope they come back!
Sunday 20 November 2011
Heavy Fran
Been a bit caught up with exams lately, but have been training none the less. Today I tested out the mainsite WOD as i'm going to try and incorporate more of their programing into my training.
Heavy Fran:
15-12-9
-thrusters (60kg)
-weighted pull ups (20kg)
Used a weight vest for the pull ups which i could only manage in sets of 3. The thrusters were HEAVY as they used to be my one rep max not too long ago. Did the first 3 reps in a row, then the next 2... from then on in all singles haha! Managed a time of 15:29. Almost three times longer than my current fran time. As it was my first time doing this wod i didn't have any expectations and look forward to giving it another shot in the near future. I did however lose to my brother's 14:58 time he did this morning... not cool.
Holidays are soon approaching and I can't wait to rip into some serious training, healthy eating and good times all round!
Heavy Fran:
15-12-9
-thrusters (60kg)
-weighted pull ups (20kg)
Used a weight vest for the pull ups which i could only manage in sets of 3. The thrusters were HEAVY as they used to be my one rep max not too long ago. Did the first 3 reps in a row, then the next 2... from then on in all singles haha! Managed a time of 15:29. Almost three times longer than my current fran time. As it was my first time doing this wod i didn't have any expectations and look forward to giving it another shot in the near future. I did however lose to my brother's 14:58 time he did this morning... not cool.
Holidays are soon approaching and I can't wait to rip into some serious training, healthy eating and good times all round!
Wednesday 9 November 2011
Call Of The Wild
Today I was reminded that we are all animals, civilised ones at times, but still animals. I was watching David Attenborough's 'The Arctic' or something of a similar title tonight after working out in the 5:15pm class. Seeing male polar bears size each other up, muskoxen ram heads together, all to determine who was the stronger one, who would win the meal, territory, approval of the female. Every now and again that animal instinct comes out in a workout.
Pre-WOD:
Find your 3 rep max 'backsquat'.
Final Weight= 110kg
WOD- Benchmark 'Claudia'
5 rounds for time:
-20 KB swings (24/16kg)
-400m run
My time= 13:49
Pre-WOD:
Find your 3 rep max 'backsquat'.
Final Weight= 110kg
WOD- Benchmark 'Claudia'
5 rounds for time:
-20 KB swings (24/16kg)
-400m run
My time= 13:49
I really don't think I could have done a much faster time than that, I gave it everything. I think the only way that time is going to go down is from getting stronger & faster, not mentally tougher. I credit this to that animal instinct and male competitiveness that has been instilled into us through millennia of evolution. I had Match hot on my tails for the majority of the wod, swing for swing at the start, then once I had overtaken him on the run it was just a matter of holding on. I knew he would be trying to hunt me down, see his opportunity and strike. It could have been very easy to just roll over and let him go in for the kill, part of you even wants to, but the other part says "FUCK NO, I GOT THIS!". Flying through the door and collapsing in a pile of raw emotion, pain, and untouchable satisfaction as your male counterpart collapses next to you 5 seconds later. It isn't the same as in the wild where it's a fight to the death, but that mentality can definitely find it's way into the box from time to time... It's always friendly and good natured. Always a good thing.
Monday 7 November 2011
Squat Clean PR
Managed to win todays pre-wod at the box today (work up to one rep max clean) and hit a new PR while at it!
Pre-Wod:
-1 rep max clean
= 97.5 kg
This was huge for me. Though it was a squat clean, it beat my power clean PR by 7.5 kg and was evidence that i am getting stronger! It was only a few months ago that 80kg was my 1 rep max (+17.5kg!). I really struggled to even get 3 points in Games Wod 3 in April this year (5 min amrap of 75kg squat clean and jerk- one point for each). A goal of mine for some time has been to clean 100kg, something that may be accomplished sooner than anticipated...
Wod:
10,9,8,7,6,5,4,3,2,1
- KB swings (24kg)
- Power Cleans (50kg)
- sit ups
My time= 10:40
Really wanted to beat Head Coach and good friend Match on this one as he had set the pace early with a 9:27 time in one of the morning classes. Match is super consistent and competitive.. so generally if you best him in a wod- you're doing well. Not today though!
Pre-Wod:
-1 rep max clean
= 97.5 kg
This was huge for me. Though it was a squat clean, it beat my power clean PR by 7.5 kg and was evidence that i am getting stronger! It was only a few months ago that 80kg was my 1 rep max (+17.5kg!). I really struggled to even get 3 points in Games Wod 3 in April this year (5 min amrap of 75kg squat clean and jerk- one point for each). A goal of mine for some time has been to clean 100kg, something that may be accomplished sooner than anticipated...
Wod:
10,9,8,7,6,5,4,3,2,1
- KB swings (24kg)
- Power Cleans (50kg)
- sit ups
My time= 10:40
Really wanted to beat Head Coach and good friend Match on this one as he had set the pace early with a 9:27 time in one of the morning classes. Match is super consistent and competitive.. so generally if you best him in a wod- you're doing well. Not today though!
Wednesday 2 November 2011
Affiliate Cup Training
This post is for Wednesday 2nd November.
Wod- 12pm:
3-6-9-12-15-18
-Chest to bar pull ups
-Thrusters (35kg)
My time= 10:48
then..
'Amrap 10 mins'
-clean & presses (28kg)
*on the minute every minute 100m run.
My score= 56
Still recovering from my birthday, these wods sucked!! much harder then they looked. Even with light thrusters (35kg), there was still 63 of these suckers plus 63 c2b.
Intermediate team training- 4pm:
Team consisting of Myself, Angie, Kirst & Pistol Pete.
*with only one athlete working at a time, complete for time:
-2000m row
21-15-9 (kb snatch & knees to elbows)
21-15-9 (sandbag lunges & double unders)
21-15-9 (ring dips & OH squats)
21-15-9 (handstand pushups & Sumo deadlift highpull)
21-15-9 (c2b pull ups & back squats)
-2000m row
Then each had 5 mins to get max snatch.
This was a lot of fun, and involved a number of different movements to give us a better idea of everyones strengths and weaknesses, and thus things to work on.
This is my list that I recognised during the workout:
Weaknesses
-row!
-kb snatch
-hspu
Strengths
-knees to elbows
-double unders
-c2b pull ups
Wod- 12pm:
3-6-9-12-15-18
-Chest to bar pull ups
-Thrusters (35kg)
My time= 10:48
then..
'Amrap 10 mins'
-clean & presses (28kg)
*on the minute every minute 100m run.
My score= 56
Still recovering from my birthday, these wods sucked!! much harder then they looked. Even with light thrusters (35kg), there was still 63 of these suckers plus 63 c2b.
Intermediate team training- 4pm:
Team consisting of Myself, Angie, Kirst & Pistol Pete.
*with only one athlete working at a time, complete for time:
-2000m row
21-15-9 (kb snatch & knees to elbows)
21-15-9 (sandbag lunges & double unders)
21-15-9 (ring dips & OH squats)
21-15-9 (handstand pushups & Sumo deadlift highpull)
21-15-9 (c2b pull ups & back squats)
-2000m row
Then each had 5 mins to get max snatch.
This was a lot of fun, and involved a number of different movements to give us a better idea of everyones strengths and weaknesses, and thus things to work on.
This is my list that I recognised during the workout:
Weaknesses
-row!
-kb snatch
-hspu
Strengths
-knees to elbows
-double unders
-c2b pull ups
Birthday WOD!
This post is for Monday the 31st of October, Halloween, Mine and Tim's 20th Birthday!
We designed the workouts ourselves for the box. The athlete had a choice of either WOD TIM or WOD JACK.
JACK:
'20 min amrap'
-6 box Jumps (28/24")
-6 toes to bAr
-6 squat Cleans (60/40kg)
-1 clean + jerK (60/40kg)
TIM:
'20 min amrap'
-10 power snaTch (50/30kg)
-10 pIstols
-100m farMers carry (kettlebells- 32/24kg)
I did WOD JACK and was determined to set a cracking rx score. Aiming for 10 rounds, i managed 8 rounds 16 reps, just 3 reps shy of 9 rounds. I think Tim had the next best Rx at 8/13 haha! This was a good wod, however it may as well have been 20 minutes of squat cleans as that's what it felt like. The Box jumps and Toes to bar only elevated the heart rate a little and then you found yourself back on that damn bar!
Didn't get a chance to try Tim's WOD but will have to give it a shot sometime. Tim managed a total of 4 rounds by the end of the 20 mins. The plan is to do the same Wod's every year but just increase the amrap by 1 minute.
We designed the workouts ourselves for the box. The athlete had a choice of either WOD TIM or WOD JACK.
JACK:
'20 min amrap'
-6 box Jumps (28/24")
-6 toes to bAr
-6 squat Cleans (60/40kg)
-1 clean + jerK (60/40kg)
TIM:
'20 min amrap'
-10 power snaTch (50/30kg)
-10 pIstols
-100m farMers carry (kettlebells- 32/24kg)
I did WOD JACK and was determined to set a cracking rx score. Aiming for 10 rounds, i managed 8 rounds 16 reps, just 3 reps shy of 9 rounds. I think Tim had the next best Rx at 8/13 haha! This was a good wod, however it may as well have been 20 minutes of squat cleans as that's what it felt like. The Box jumps and Toes to bar only elevated the heart rate a little and then you found yourself back on that damn bar!
Didn't get a chance to try Tim's WOD but will have to give it a shot sometime. Tim managed a total of 4 rounds by the end of the 20 mins. The plan is to do the same Wod's every year but just increase the amrap by 1 minute.
Sunday 30 October 2011
Murph
Due to CHOGM here in Perth, Friday was a public holiday and the box had just one workout planned... Murph.
For those unfamiliar with Murph, It is a HERO Wod (so you know it's badass). Consisting of:
-1 mile run (1.6km)
-100 pull ups
-200 push ups
-300 air squats
-1 mile run
*Rx is with a 20lb (9kg) weight vest!
What was cool about this workout was that i was able to see how far i had progressed in the past 10 or so months, able to see the hard yards that have been put in, start to pay off. The first time i did Murph was when i had just started crossfit at the beginning of the year. I was 3 kg lighter, did it without a weight vest, used an orange band for pull ups and got a time around 54 minutes. 10 months later I am doing it prescribed and in a time of 48:25.
My strategy for Murph:
Everyone has their own strategy for murph- mine was to go steady on the first run, break up the middle into rounds of cindy (but for the first 10 rounds do 10 pull, 10 push, 15 squat... then for the last 10 rounds just alternating between pushups and squats), then all out on the last 600m of the run.
Seemed to work well as it got the pull ups out of the way earlyish to reduce time mucking around between sets.
Was an awesome morning and congrats to all who competed in the wod- bring it on next time!
For those unfamiliar with Murph, It is a HERO Wod (so you know it's badass). Consisting of:
-1 mile run (1.6km)
-100 pull ups
-200 push ups
-300 air squats
-1 mile run
*Rx is with a 20lb (9kg) weight vest!
What was cool about this workout was that i was able to see how far i had progressed in the past 10 or so months, able to see the hard yards that have been put in, start to pay off. The first time i did Murph was when i had just started crossfit at the beginning of the year. I was 3 kg lighter, did it without a weight vest, used an orange band for pull ups and got a time around 54 minutes. 10 months later I am doing it prescribed and in a time of 48:25.
My strategy for Murph:
Everyone has their own strategy for murph- mine was to go steady on the first run, break up the middle into rounds of cindy (but for the first 10 rounds do 10 pull, 10 push, 15 squat... then for the last 10 rounds just alternating between pushups and squats), then all out on the last 600m of the run.
Seemed to work well as it got the pull ups out of the way earlyish to reduce time mucking around between sets.
Thursday 13 October 2011
Long Day
WOD 930am:
1)5-5-5-5-5
-strict 'chest to bar' pull ups
2) 3 rounds for time:
-10 pull ups
-15 box jumps (24")
-10 burpees
-10 KB SDHP (32kg)
My time= 4:30
3) AMRAP 2 mins:
-KB swings (reps x weight used= score)
My score= 39 x 24kg = 936
I was pretty happy with the first two parts of this mornings session. I did miss the last C2B pull up of the last 3 sets though... just can't seem to have the strength for that fifth rep. The workout was a solid sprint without must rest, one where you try to inhale air but it doesn't seem to help. The 2 minutes of max KB reps were tough! mentally i just went so hard on the 2nd workout it was hard to keep that same focus. Saying that, i did not give it my all in this, which is a shame cause you always feel shit afterwards.
Wod 3pm:
15-12-9
-shoulder to overhead (60kg)
-front squat (60kg)
-competition push-up (hand release at bottom)
My time= 14:07
This workout was sent to me by my friend Hunter, from Colorado. Hunter is the same age as me but has been crossfitting for about 3-4 years, that's 3 more than me... and he is a crossfit beast! Don't be surprised if you see this kid at the games one year down the track. He did this in 8 minutes flat, and warned me not to attempt this unbroken. I couldn't even if i wanted to... this workout was hard!
Strength Wod 4pm:
5-5-5
-Shoulder Press (45kg- fail)
-Back Squat (95kg)
-Deadlift (105kg)
The weight in brackets was the weight used this session, I made all sets on both the back squat & deadlift, meaning I can increase the weight next session. I did however fail the shoulder press, looks like that weight's staying on.
Could have done without (Nutrition):
- 3 pieces of bread used in toasted sandwich
- heaps of pasta for dinner
I coached the 5:15 & 6pm class tonight, all went smoothly and the guys did a great job. I also helped with the fundamentals tonight as they did their 6th and final session before becoming Cooee graduates! See you around the box Brenda, Sonja, Jennifer, Michael and Hun! +(Molly- not pictured)
1)5-5-5-5-5
-strict 'chest to bar' pull ups
2) 3 rounds for time:
-10 pull ups
-15 box jumps (24")
-10 burpees
-10 KB SDHP (32kg)
My time= 4:30
3) AMRAP 2 mins:
-KB swings (reps x weight used= score)
My score= 39 x 24kg = 936
I was pretty happy with the first two parts of this mornings session. I did miss the last C2B pull up of the last 3 sets though... just can't seem to have the strength for that fifth rep. The workout was a solid sprint without must rest, one where you try to inhale air but it doesn't seem to help. The 2 minutes of max KB reps were tough! mentally i just went so hard on the 2nd workout it was hard to keep that same focus. Saying that, i did not give it my all in this, which is a shame cause you always feel shit afterwards.
Wod 3pm:
15-12-9
-shoulder to overhead (60kg)
-front squat (60kg)
-competition push-up (hand release at bottom)
My time= 14:07
This workout was sent to me by my friend Hunter, from Colorado. Hunter is the same age as me but has been crossfitting for about 3-4 years, that's 3 more than me... and he is a crossfit beast! Don't be surprised if you see this kid at the games one year down the track. He did this in 8 minutes flat, and warned me not to attempt this unbroken. I couldn't even if i wanted to... this workout was hard!
Strength Wod 4pm:
5-5-5
-Shoulder Press (45kg- fail)
-Back Squat (95kg)
-Deadlift (105kg)
The weight in brackets was the weight used this session, I made all sets on both the back squat & deadlift, meaning I can increase the weight next session. I did however fail the shoulder press, looks like that weight's staying on.
Could have done without (Nutrition):
- 3 pieces of bread used in toasted sandwich
- heaps of pasta for dinner
I coached the 5:15 & 6pm class tonight, all went smoothly and the guys did a great job. I also helped with the fundamentals tonight as they did their 6th and final session before becoming Cooee graduates! See you around the box Brenda, Sonja, Jennifer, Michael and Hun! +(Molly- not pictured)
Wednesday 12 October 2011
Quiet Day
I had this whole intense day planned out training wise but had a late night last night and got up even earlier so that all went to shit when i crashed on my parents couch in the middle of the day. I am however moving house at the moment so i guess you can kinda call that a workout...
WOD 6am:
1)3-3-3-3-3
-Deadlift (adding weight)
My last set= 110kg
2) 3 rounds for time:
-20 KB circles (32kg)
-20 overhead bumper sit-ups (10kg)
-200m overhead bumper carry (10kg)
(evertime you drop the bumper on the carry, penalty of 5 air squats)
My time= 9:49
I liked the fact this wod was a bit different, but that's were the fun ends. I had a game plan to drop it at the 100m mark and cop the penalty, but by the 2nd round I found myself having to drop it every 50m haha, this sucked!
100's wod 630pm:
100 burpee's for time:
My time= 6:35
Did this down at the park.. damn those mossies can bite.
Could have done without (nutrition):
-1 beer
-bit of greek vanilla yogurt with nuts/seeds/sultanas
WOD 6am:
1)3-3-3-3-3
-Deadlift (adding weight)
My last set= 110kg
2) 3 rounds for time:
-20 KB circles (32kg)
-20 overhead bumper sit-ups (10kg)
-200m overhead bumper carry (10kg)
(evertime you drop the bumper on the carry, penalty of 5 air squats)
My time= 9:49
I liked the fact this wod was a bit different, but that's were the fun ends. I had a game plan to drop it at the 100m mark and cop the penalty, but by the 2nd round I found myself having to drop it every 50m haha, this sucked!
100's wod 630pm:
100 burpee's for time:
My time= 6:35
Did this down at the park.. damn those mossies can bite.
Could have done without (nutrition):
-1 beer
-bit of greek vanilla yogurt with nuts/seeds/sultanas
Monday 10 October 2011
Premium fuel
Morning Wod:
1) 3-3-3-3-3
-shoulder press
My weight of last set= 47.5kg
2) 3 rounds for time:
- 10 push press (45kg)
- 20 double unders
- 200m run
My time= 4:36
3) 100 sit ups for time:
My time= 3:38 (Previous best= 3:53)
Strength & Power:
-work up to one rep max 'Bench Press'
My weight= 75kg
5-5-5:
-back squat (90kg)
-weighted chest to bar pull up (body-fail)
-deadlift (100kg)
Still following the 3x5 rep scheme for these movements for the S&P sessions. Today we substituted the shoulder press for a bench press because there was shoulder presses in the morning wod + we have a strongman competition coming up on the weekend and one of the events is a max bench press. Hadn't really done a proper 'bench' before, but the other guys had. I tried to keep up with the big boys- but failed miserably haha. Still good fun though. Managed to make all the other lifts but not the C2B pull ups, looks like i'm stuck on them next session, but happy i'm increasing the weight for the others (finally).
100's Wod:
100 double unders for time:
My time= 1:12
I am adding a regular post to my blog from now on, to help deter me from binging on carbohydrate laden foods. I, like many others in this gluttonous modern world struggle controlling my sweet tooth, and so by posting whatever goes in my mouth that basically isn't paleo/primal approved (a caveman's diet - no grains, dairy, processed foods etc) it will hopefully deter myself from fueling my "life vehicle" with crappy fuel. -use the good stuff, and the car will run better and last longer right?
Nutrition-less:
-3 Oreo cookies
-1 tea with milk/honey
If you want more info on eating more Primal/Paleo/Zone/Organic, then here are some options:
-Watch 'Big Fat Lies' (Documentary)
-Visit http://www.marksdailyapple.com/
-Read 'The Primal Blueprint' by Mark Sisson
-Read 'The Zone Diet' by Dr Barry Sears
-Watch 'Food.Inc' (Documentary)
-Google 'Paleolithic diet'.
1) 3-3-3-3-3
-shoulder press
My weight of last set= 47.5kg
2) 3 rounds for time:
- 10 push press (45kg)
- 20 double unders
- 200m run
My time= 4:36
3) 100 sit ups for time:
My time= 3:38 (Previous best= 3:53)
Strength & Power:
-work up to one rep max 'Bench Press'
My weight= 75kg
5-5-5:
-back squat (90kg)
-weighted chest to bar pull up (body-fail)
-deadlift (100kg)
Still following the 3x5 rep scheme for these movements for the S&P sessions. Today we substituted the shoulder press for a bench press because there was shoulder presses in the morning wod + we have a strongman competition coming up on the weekend and one of the events is a max bench press. Hadn't really done a proper 'bench' before, but the other guys had. I tried to keep up with the big boys- but failed miserably haha. Still good fun though. Managed to make all the other lifts but not the C2B pull ups, looks like i'm stuck on them next session, but happy i'm increasing the weight for the others (finally).
100's Wod:
100 double unders for time:
My time= 1:12
I am adding a regular post to my blog from now on, to help deter me from binging on carbohydrate laden foods. I, like many others in this gluttonous modern world struggle controlling my sweet tooth, and so by posting whatever goes in my mouth that basically isn't paleo/primal approved (a caveman's diet - no grains, dairy, processed foods etc) it will hopefully deter myself from fueling my "life vehicle" with crappy fuel. -use the good stuff, and the car will run better and last longer right?
Nutrition-less:
-3 Oreo cookies
-1 tea with milk/honey
If you want more info on eating more Primal/Paleo/Zone/Organic, then here are some options:
-Watch 'Big Fat Lies' (Documentary)
-Visit http://www.marksdailyapple.com/
-Read 'The Primal Blueprint' by Mark Sisson
-Read 'The Zone Diet' by Dr Barry Sears
-Watch 'Food.Inc' (Documentary)
-Google 'Paleolithic diet'.
Sunday 9 October 2011
Sweaty Sunday
skill wod:
1st minute
-1 butterfly pull up
-1 push jerk (50kg)
2nd minute
-2 butterfly pull ups
-2 push jerks
....and so on until unable to complete the required reps for that minute.
My score= 7 rounds/ 4 pull ups
Basically i sucked balls, as you can see on the eighth minute i gave up... something no one wants to admit, but i am. I could very well have left it off this post and pretend it never happened, but whats the point? If you're going to share your training with others, you should include everything. WIN or FAIL. Butterfly pull ups are something i need to work on if i am to be any good in this sport, today i was flailing around and couldn't link any together. The push jerk is a move i have rarely done, today i went light just to work on technique. Similarly to pull ups, i was stuck between something of a push press and an overhead squat, they did not look pretty, rarely linked and my arms blew out early. The idea of a push jerk is to push the weight up off the rack, move under and catch it with locked out arms, finally using your legs to stand tall and finish out the rep. A move normally reserved for that heavier weight, one that you can't simply press overhead.
100's wod:
100 walking lunges with bar racked (40kg)
My time= 6:10
This was good, was able to get to thirty pretty quick but from then on it seemed that 7 was the number. By 7 more reps you were getting close to the other side of the room, would drop it, turn your body around and keep going. This wod killed your legs and also your upper back from keeping the bar racked with high elbows. Try this if you are one who struggles with keeping your elbows high while the bar i racked on your shoulders. As soon as those elbows come down, the bar wants to pull your entire body forward and seriously messes with your rhythm.
Wod:
Amrap 7 minutes:
-1 hang clean (28kg)
-1 squat clean (28kg)
(1 round)
-2 hang cleans
-2 squat cleans etc...
(every minute on the minute- 3 burpees)
My score=8 rounds/14
This workout was the box's Friday WOD. I was pretty dead but thought i would give it a go since it was only 7 minutes and a light weight. Got up to 8 rounds/14 reps (that's completing 9 hang cleans and getting to 5 squat cleans). Not a great score but it certainly did the trick of sweating out all that crap i consumed on the weekend. Looking forward to a healthy/hard week of training ahead.
1st minute
-1 butterfly pull up
-1 push jerk (50kg)
2nd minute
-2 butterfly pull ups
-2 push jerks
....and so on until unable to complete the required reps for that minute.
My score= 7 rounds/ 4 pull ups
Basically i sucked balls, as you can see on the eighth minute i gave up... something no one wants to admit, but i am. I could very well have left it off this post and pretend it never happened, but whats the point? If you're going to share your training with others, you should include everything. WIN or FAIL. Butterfly pull ups are something i need to work on if i am to be any good in this sport, today i was flailing around and couldn't link any together. The push jerk is a move i have rarely done, today i went light just to work on technique. Similarly to pull ups, i was stuck between something of a push press and an overhead squat, they did not look pretty, rarely linked and my arms blew out early. The idea of a push jerk is to push the weight up off the rack, move under and catch it with locked out arms, finally using your legs to stand tall and finish out the rep. A move normally reserved for that heavier weight, one that you can't simply press overhead.
100's wod:
100 walking lunges with bar racked (40kg)
My time= 6:10
This was good, was able to get to thirty pretty quick but from then on it seemed that 7 was the number. By 7 more reps you were getting close to the other side of the room, would drop it, turn your body around and keep going. This wod killed your legs and also your upper back from keeping the bar racked with high elbows. Try this if you are one who struggles with keeping your elbows high while the bar i racked on your shoulders. As soon as those elbows come down, the bar wants to pull your entire body forward and seriously messes with your rhythm.
Wod:
Amrap 7 minutes:
-1 hang clean (28kg)
-1 squat clean (28kg)
(1 round)
-2 hang cleans
-2 squat cleans etc...
(every minute on the minute- 3 burpees)
My score=8 rounds/14
This workout was the box's Friday WOD. I was pretty dead but thought i would give it a go since it was only 7 minutes and a light weight. Got up to 8 rounds/14 reps (that's completing 9 hang cleans and getting to 5 squat cleans). Not a great score but it certainly did the trick of sweating out all that crap i consumed on the weekend. Looking forward to a healthy/hard week of training ahead.
Saturday 8 October 2011
3 a day Thursday
Wod:
5 rounds for time:
-5 squat cleans (45kg)
-10 pull ups
-200m run
My time= 8:30
Another fast and light workout in the morning as we are still working on our squat clean technique. We spent the first 15 minutes working on this, with everyones form looking better at the end. A goal of mine for quite some time now has been to do a wod without stopping, from GO to the very last rep without a 'breather'. 3 rounds in i was thinking this could be it, i was feeling good. For some reason on my fourth set of pull ups i dropped off the bar after 5..?!? i had more in me yet for some unknown reason i dropped off. was not impressed with myself.
Strength & Power:
5-5-5
-shoulder press (40kg)
-back squat (85kg)
-weighted chest to bar pull up (bodyweight- fail)
-deadlift (90kg)
We have this new strength & power programme; every Monday and Thursday we do 3x5 reps of the above movements with the same weight the entire session. If you were able to complete the entire 3 sets of 5, then next session you would bump up the weight. If then you weren't able to complete all 3 sets, you would keep that same weight on until completion. This was my first session so i went light to get a feel of where i was at and to set a base. All movements felt fine, except the shoulder press was actually pretty close to my max (weak area of mine) and the c2b pull ups i failed on the last rep of set 2 with my bodyweight. can't wait to see some improvements!
100's wod:
100 wall balls for time:
My time: 5:38 (9kg/9')
Did this late at night in my folk's garage with some heavy music in my ears. It felt great, but the hardest part was trying not to wake the neighbours, everytime i wanted to drop the ball i had to catch it and gently place it down... hard to do by the 70th rep!
5 rounds for time:
-5 squat cleans (45kg)
-10 pull ups
-200m run
My time= 8:30
Another fast and light workout in the morning as we are still working on our squat clean technique. We spent the first 15 minutes working on this, with everyones form looking better at the end. A goal of mine for quite some time now has been to do a wod without stopping, from GO to the very last rep without a 'breather'. 3 rounds in i was thinking this could be it, i was feeling good. For some reason on my fourth set of pull ups i dropped off the bar after 5..?!? i had more in me yet for some unknown reason i dropped off. was not impressed with myself.
Strength & Power:
5-5-5
-shoulder press (40kg)
-back squat (85kg)
-weighted chest to bar pull up (bodyweight- fail)
-deadlift (90kg)
We have this new strength & power programme; every Monday and Thursday we do 3x5 reps of the above movements with the same weight the entire session. If you were able to complete the entire 3 sets of 5, then next session you would bump up the weight. If then you weren't able to complete all 3 sets, you would keep that same weight on until completion. This was my first session so i went light to get a feel of where i was at and to set a base. All movements felt fine, except the shoulder press was actually pretty close to my max (weak area of mine) and the c2b pull ups i failed on the last rep of set 2 with my bodyweight. can't wait to see some improvements!
100's wod:
100 wall balls for time:
My time: 5:38 (9kg/9')
Did this late at night in my folk's garage with some heavy music in my ears. It felt great, but the hardest part was trying not to wake the neighbours, everytime i wanted to drop the ball i had to catch it and gently place it down... hard to do by the 70th rep!
Wednesday 5 October 2011
Long Session
Today was a long session!
Skills wod:
-practice skin the cats
-practice iron cross
-practice muscle ups
This skills session was good, did it with Pete, Match and Jac. A gymnastics focus today as i found a new weakness, my skin the cat is terrible! I am going to have to really hammer these if i want to compete with the other boys. The iron cross was good, we simply tied a couple of orange bands together and hung them on the rings. Then all you have to do is place your feet in the middle and this was enough to support you as you worked deeper and deeper into an iron cross.
Wod:
3 rounds for time:
-5 squat cleans (45kg)
-10 d/u
-5 squat cleans
-25 d/u
My time= 4:15
100's wod:
For time:
-100 kipping dips
My time= 19:56
This one was brutal. I chose something that I'm not very strong with and it showed! Did this one with Jac, but she did the 100 dips on the edge of a box- still a good workout! She was finished by the time i was on 36 reps haha. It was good because she was able to encourage me the entire way through to the end.. all 20 minutes of it! That definitely helped. The plan was to do 10 a minute, so aiming for a time of 10 minutes. It felt good up until 30 reps in, then it started to get hard, fast. By then I was already doing 2 at a time, and by 60 it was mainly singles all the way in. Definitely made me better though... next time strict??
Skills wod:
-practice skin the cats
-practice iron cross
-practice muscle ups
This skills session was good, did it with Pete, Match and Jac. A gymnastics focus today as i found a new weakness, my skin the cat is terrible! I am going to have to really hammer these if i want to compete with the other boys. The iron cross was good, we simply tied a couple of orange bands together and hung them on the rings. Then all you have to do is place your feet in the middle and this was enough to support you as you worked deeper and deeper into an iron cross.
Wod:
3 rounds for time:
-5 squat cleans (45kg)
-10 d/u
-5 squat cleans
-25 d/u
My time= 4:15
100's wod:
For time:
-100 kipping dips
My time= 19:56
This one was brutal. I chose something that I'm not very strong with and it showed! Did this one with Jac, but she did the 100 dips on the edge of a box- still a good workout! She was finished by the time i was on 36 reps haha. It was good because she was able to encourage me the entire way through to the end.. all 20 minutes of it! That definitely helped. The plan was to do 10 a minute, so aiming for a time of 10 minutes. It felt good up until 30 reps in, then it started to get hard, fast. By then I was already doing 2 at a time, and by 60 it was mainly singles all the way in. Definitely made me better though... next time strict??
Monday 3 October 2011
Cleaning it up
Today was a skill day with everyone at the box working on their 'power clean'. We spent about 15-20 minutes on this as the coach (including myself in the afternoon classes) stressed 3 main points:
1) Addressing the bar so the bar is almost touching your shins and that the shins are vertical (knees aren't sticking out over the bar). This may mean your shoulders have to be in front of the bar and your legs/glutes are really activated to get to this position This will help the bar travel in a vertical direction up your legs until just past the knees where the 2nd main point comes in.
2) There will be a distance between your pelvis and the bar, as well as an clear angle formed by this position. The point to stress is that to generate the power needed to let the bar travel from this position up to the rack is created by 'opening this angle up' or 'exploding your hips'. So the faster you increase this angle created by your legs and torso (the pelvic region) the more power will be generated to give the bar momentum to travel upwards. Match described this as a 'second jump' and will more often than not have the bar grazing your upper thighs; This is GOOD as it means your hips are opening up as you thrust the bar vertically.
3) on the way down from the rack position, it is practically the same in reverse. The elbows remain high & outside as you lower the bar down as close to the body as possible. The arms lock out as you 'catch' it with your upper thighs. From here you can guide it down to that proper address position by sending your bum backwards and guiding the bar down along your shins. From here you should be in a good position to start your next rep!
Wod:
5 round for time:
-8 power cleans (45 kg)
-9 burpee bar hops
-10 box jumps (24")
My time= 7:29
Fairly light weights today, but this just meant you can go faster through the reps and does not make in any easier. Overall a good time, but felt this workout suited me... stick in HSPU's and it would have been a whole different story;)
1) Addressing the bar so the bar is almost touching your shins and that the shins are vertical (knees aren't sticking out over the bar). This may mean your shoulders have to be in front of the bar and your legs/glutes are really activated to get to this position This will help the bar travel in a vertical direction up your legs until just past the knees where the 2nd main point comes in.
2) There will be a distance between your pelvis and the bar, as well as an clear angle formed by this position. The point to stress is that to generate the power needed to let the bar travel from this position up to the rack is created by 'opening this angle up' or 'exploding your hips'. So the faster you increase this angle created by your legs and torso (the pelvic region) the more power will be generated to give the bar momentum to travel upwards. Match described this as a 'second jump' and will more often than not have the bar grazing your upper thighs; This is GOOD as it means your hips are opening up as you thrust the bar vertically.
3) on the way down from the rack position, it is practically the same in reverse. The elbows remain high & outside as you lower the bar down as close to the body as possible. The arms lock out as you 'catch' it with your upper thighs. From here you can guide it down to that proper address position by sending your bum backwards and guiding the bar down along your shins. From here you should be in a good position to start your next rep!
Wod:
5 round for time:
-8 power cleans (45 kg)
-9 burpee bar hops
-10 box jumps (24")
My time= 7:29
Fairly light weights today, but this just meant you can go faster through the reps and does not make in any easier. Overall a good time, but felt this workout suited me... stick in HSPU's and it would have been a whole different story;)
Sunday 2 October 2011
Fast Food & Drugs
After a weekend fueled by booze and greasy food I never felt worse waking up on a Sunday at 2pm.. "What am I doing" is the usual response i find myself saying. Talking with Coach Murphy, he says he has put fast food in the same classification as drugs, so basically -don't touch the shit. Match had a good way of putting it- "It's like taking drugs or smoking, other people might do it.. and all the best for them, but it is something that i just don't do" - why can't the same be said for a Big Mac and a large shake? A good concept i think i will take on board as i try to focus on my nutrition. Food for thought...
-350m run
-5 burpees
-10 push ups
-15 air squats
My time= 8:45
Jess's time= 12:00
A quick wod this arvo with my friend Jess at a park down her street.
Wod:
4 rounds for time:-350m run
-5 burpees
-10 push ups
-15 air squats
My time= 8:45
Jess's time= 12:00
A quick wod this arvo with my friend Jess at a park down her street.
Friday 30 September 2011
PR- FRAN
The 'girl' wod that everyone loves to hate...
FRAN
21-15-9
-Thrusters (45kg)
-pull ups
My time= 5:57
Good workout to have on a friday arvo. Last time I did this was my first time, at my level one cert back in June but with 40kg. I got a time of 6:24 and this time I was aiming for a sub 6 time... so pretty stoked:)
Definately a workout that you feel like you're holding your breath for six minutes (if you're not gasping for air at the end.. sorry but you're not going hard enough... or you're bat man.)
100's Wod:
100 air squats for time
My time= 1:50
(did this in the bathroom before a shower...why not eh?)
1 second in... "shit"
FRAN
21-15-9
-Thrusters (45kg)
-pull ups
My time= 5:57
Good workout to have on a friday arvo. Last time I did this was my first time, at my level one cert back in June but with 40kg. I got a time of 6:24 and this time I was aiming for a sub 6 time... so pretty stoked:)
Definately a workout that you feel like you're holding your breath for six minutes (if you're not gasping for air at the end.. sorry but you're not going hard enough... or you're bat man.)
100's Wod:
100 air squats for time
My time= 1:50
(did this in the bathroom before a shower...why not eh?)
Wednesday 28 September 2011
holding the fort
So my brother and I have been looking after the box while owners Match & Kirst were away on a well deserved holiday. This also meant a chance to program Tuesdays 'Strength & Power' session as well as Wednesdays WOD. Shown below along with my training for the last three days:
Sunday 25/09
Recover from the Primal Pairs competition on Saturday (update pending)
Monday 26/09
Wod 1:
Tabata sit-ups
Accumulative score= 92
Wod 2:
12, 9, 6, 3, 6, 9, 12
Pull-ups
Push-ups
Box jumps (24")
Burpees
My time= 9:56
100's Wod:
100 sit ups for time= 3:53
100 KB swings (20kg) for time= 5:26
Tuesday 27/09
Strength & Power session
1)7x1 barbell farmers carry (adding weight each rep)
Final rep= 120kg (60kg each hand)
note: dropped weight twice before making it across room (15m). These were hard as i had never done these before, the weights moved either down or up as you walked causing you to drop it not because of lack of grip strength, but from the bumper catching the ground. It was definitely a challenge to keep those bars horizontal, but i guess that's the point!
2) 3-3-3-3-3 weighted dips
3-3-3-3-3 weighted strict pull ups
Final weight for last set of each= 16kg (69kg body weight+16kg vest= 85kg)
These felt pretty good, started off with just 2 bars (approx 1.3kg each) in the vest and by the last set all bars were in.
100's Wod:
100 pull ups for time: 6:32
Got the first 20 in a row, managed another 10 after that, So basically got 30 within the first minute. After that it was a few sets of 5, and then 3's all the way in. No ripped hands, a nice surprise.
Wednesday 28/09
A couple of back2back Wod's I programmed:
Wod 1:
10 Min AMRAP:
-50 double unders
-15 pull ups
-10 power snatches (40kg)
My score= 3 rounds
Wod 2:
8 Min AMRAP:
-200m run
-8 pistols
-10 KB thrusters (20kg)
My score= 3/17
Absolutely devastated I had only 2 more thrusters to get to 4 full rounds. Two short, but taxing wods... tomorrow's looking like a rest day:)
Sunday 25/09
Recover from the Primal Pairs competition on Saturday (update pending)
Monday 26/09
Wod 1:
Tabata sit-ups
Accumulative score= 92
Wod 2:
12, 9, 6, 3, 6, 9, 12
Pull-ups
Push-ups
Box jumps (24")
Burpees
My time= 9:56
100's Wod:
100 sit ups for time= 3:53
100 KB swings (20kg) for time= 5:26
Tuesday 27/09
Strength & Power session
1)7x1 barbell farmers carry (adding weight each rep)
Final rep= 120kg (60kg each hand)
note: dropped weight twice before making it across room (15m). These were hard as i had never done these before, the weights moved either down or up as you walked causing you to drop it not because of lack of grip strength, but from the bumper catching the ground. It was definitely a challenge to keep those bars horizontal, but i guess that's the point!
2) 3-3-3-3-3 weighted dips
3-3-3-3-3 weighted strict pull ups
Final weight for last set of each= 16kg (69kg body weight+16kg vest= 85kg)
These felt pretty good, started off with just 2 bars (approx 1.3kg each) in the vest and by the last set all bars were in.
100's Wod:
100 pull ups for time: 6:32
Got the first 20 in a row, managed another 10 after that, So basically got 30 within the first minute. After that it was a few sets of 5, and then 3's all the way in. No ripped hands, a nice surprise.
Wednesday 28/09
A couple of back2back Wod's I programmed:
Wod 1:
10 Min AMRAP:
-50 double unders
-15 pull ups
-10 power snatches (40kg)
My score= 3 rounds
Wod 2:
8 Min AMRAP:
-200m run
-8 pistols
-10 KB thrusters (20kg)
My score= 3/17
Absolutely devastated I had only 2 more thrusters to get to 4 full rounds. Two short, but taxing wods... tomorrow's looking like a rest day:)
new focus
So it's been close to a month since my last post. It's not that i haven't been training, but have been focused on the many other things going on in my life (mostly Uni)... So I've taken this time to re-focus on my fitness goals and will sort of 'start afresh'. This means (1) a new training program, (2) more focus on my nutrition, and (3) more time learning the movements and working on becoming a better coach. These are the three parts that i hope to concentrate on as my Uni work load decreases and I have more time to do so.
(1) A new training program-
I feel i should be ramping up my training if i want to reach my goals of making regionals in 2013 and the world games by 2016. So after a 10 months of getting to know my body and what i can/can't handle training wise, I have come up with a program for myself that i hope to follow to keep my performance heading in a upward direction as opposed to what it feels like at the moment. Horizontal.
It consists of:
-2 days on: 1 day off
-The 2 days of training will consist of 2/3 workouts
-1 workout will be a met-con programmed from the box (Cooee), the 2nd will be a '100 workout' (an idea that i have come up with to focus on building both skill and work capacity for a movement), the 3rd will be a pure strength or skill session.
The 'hundred' workouts:
I lay awake one night thinking of how i can improve a particular movement the most efficient way. It hit me, Do it... A LOT! seems blatantly obvious doesn't it. I figured doing a hundred reps of one movement for time would be a sufficient number to improve that particular movement and create that intensity that we are after. The 'hunderd' workouts could range from anywhere between 100 seconds (if doing air squats) to a maximum of 2 hours (me doing 100 muscle ups!). But on the whole they should be around the 5 to 20 minute mark. The perfect time space. An example of this is my first two '100s' workouts:
1) 100 KB swings @20kg for time: 5:26
2) 100 pull-ups for time: 6:32
The idea is to do these again in the near future and work on getting that time down and/or doing it at a higher weight. It's cool cause you can do any movement you feel you need to work on (100 pistols for time, 100 snatches etc..) I think this will be a good addition to my training program and a way to keep myself motivated and to improve particular movements that may be a weakness for me. I do get that it contradicts the 'constantly varied' ideology that crossfit promotes, but that is what the other workouts are for.. this is more of a idea purely for training purposes. See if it can help you?
(1) A new training program-
I feel i should be ramping up my training if i want to reach my goals of making regionals in 2013 and the world games by 2016. So after a 10 months of getting to know my body and what i can/can't handle training wise, I have come up with a program for myself that i hope to follow to keep my performance heading in a upward direction as opposed to what it feels like at the moment. Horizontal.
It consists of:
-2 days on: 1 day off
-The 2 days of training will consist of 2/3 workouts
-1 workout will be a met-con programmed from the box (Cooee), the 2nd will be a '100 workout' (an idea that i have come up with to focus on building both skill and work capacity for a movement), the 3rd will be a pure strength or skill session.
The 'hundred' workouts:
I lay awake one night thinking of how i can improve a particular movement the most efficient way. It hit me, Do it... A LOT! seems blatantly obvious doesn't it. I figured doing a hundred reps of one movement for time would be a sufficient number to improve that particular movement and create that intensity that we are after. The 'hunderd' workouts could range from anywhere between 100 seconds (if doing air squats) to a maximum of 2 hours (me doing 100 muscle ups!). But on the whole they should be around the 5 to 20 minute mark. The perfect time space. An example of this is my first two '100s' workouts:
1) 100 KB swings @20kg for time: 5:26
2) 100 pull-ups for time: 6:32
The idea is to do these again in the near future and work on getting that time down and/or doing it at a higher weight. It's cool cause you can do any movement you feel you need to work on (100 pistols for time, 100 snatches etc..) I think this will be a good addition to my training program and a way to keep myself motivated and to improve particular movements that may be a weakness for me. I do get that it contradicts the 'constantly varied' ideology that crossfit promotes, but that is what the other workouts are for.. this is more of a idea purely for training purposes. See if it can help you?
Wednesday 31 August 2011
Marathon
An exert from my 'Life Journal':
Sunday 28th August 2011
"I accomplished a real achievement today, something I had wanted to do for a while. A test of both physical capability and mental toughness. A Marathon. It was the annual Perth City to surf Marathon, that’s 42.2km or 26 miles. I had previously done the City to surf last year, though only the 12km course. This year I decided to give the marathon a go as my good friend Matt was planning on running it as well. Matt had the second round of his golf club championships the same afternoon, and the plan for him was to run in the morning, have a few hours rest and then play in the afternoon; I was so impressed he was going to do this, I offered to caddy for him! Matt had been training for this for a few months leading up to it; this included a 30km run 2 weeks before the event. My training was not so focused and never really happened apart from a session at Jacobs Ladder and some middle distance interval training. However, due to crossfit, I have never felt fitter or more capable physically and mentally in my life. It started at 6am, like usual Marshall/Lord style we got to the start line late and every athlete had already gone. The course took us from St Georges Tce towards the WACA, back down riverside drive, continued along Mounts Bay rd all the way to Tawarri, then back to the city through UWA. This was the first 21km, and we were feeling pretty good striding through the city as people cheered us on. From there we ran to Kings Park and through it, coming out we continued along Kings Park rd, through Subiaco, and then the final leg along Underwood Ave and down Oceanic drive (this was by far the most gruelling part). We had our arms around each other for the final 100m and stumbled through the finish line, both in a time of 4:44:00. Not bad for our first marathon. My body had never been that sore, I could barely walk. We both agreed there was no way we could walk 18 holes of a golf course and laughed at the naivety of the fact we thought we could. I had achieved something only a handful of the human population experience in their lifetime. Almost 5 hours of continuous running and discomfort; a lifetime of glory."
catching up
Monday 22/8
WOD # 1:
5-5-5-5 hanging power cleans
My last 5 reps were at 65kg
WOD # 2:
5 rounds for time:
-10 hanging cleans (40kg)
-5 push presses (40kg)
-10 pull-ups
-5 toes to bar
My time= 11:02 (a real forearm burner!)
Tuesday 23/8
WOD # 1:
3-3-3-3-3 hanging squat cleans
My last set of 3 were at 60kg.
WOD # 2:
400m run
then 6 rounds of:
-3 squat cleans (70kg)
-6 burpee bar hops
-9 air squats
400m run
My time= 14:08
Wednesday 24/8
WOD # 1:
Tabata dips on box
My accumulative score= 96 (avg 12 per round)
WOD # 2:
3 rounds:
-18 cockroaches
-12 push-ups
-6 box jumps (28")
My time= 2:31
WOD # 3:
3 rounds:
-18 sit-ups
-12 pull-ups
-6 burpees
My time= 4:41
WOD # 4:
3 rounds:
-18 supermans
-12 dips
-6 pistols
My time= 3:10
WOD # 5:
50 air squats
My time= 51 seconds
Lots of short, fast, body weight workouts. This is good for a change, crossfit is constantly varied and so it is important to not only test yourself on the gruelling long workouts (30+ mins) but also on the short sprints. You never know what we may have to do in life!
Thursday 25/8
WOD # 1:
On the minute, every minute, for 10 minutes:
-5 power cleans (60kg)
-10 push ups
My score= completed all 10 rounds
WOD # 2:
Bottom-to-bottom tabata squats:
My accumulative score= 100 (avg 12.5 per round)
This is like the normal Tabata squat workout (20 secs work, 10 secs rest; 8 rounds) however, for the 10 seconds of rest you have to be holding the squat position... this makes it very interesting!
WOD #3:
1km run (clock starts as soon as tabata squats finish):
My time: 4:59
New Cooee Fundamental Group - Graduated
Congrats to huey, Naomi, Chris, Simon & David (not pictured). Looking forward to working out with you all in the near future!
WOD # 1:
5-5-5-5 hanging power cleans
My last 5 reps were at 65kg
WOD # 2:
5 rounds for time:
-10 hanging cleans (40kg)
-5 push presses (40kg)
-10 pull-ups
-5 toes to bar
My time= 11:02 (a real forearm burner!)
Tuesday 23/8
WOD # 1:
3-3-3-3-3 hanging squat cleans
My last set of 3 were at 60kg.
WOD # 2:
400m run
then 6 rounds of:
-3 squat cleans (70kg)
-6 burpee bar hops
-9 air squats
400m run
My time= 14:08
Wednesday 24/8
WOD # 1:
Tabata dips on box
My accumulative score= 96 (avg 12 per round)
WOD # 2:
3 rounds:
-18 cockroaches
-12 push-ups
-6 box jumps (28")
My time= 2:31
WOD # 3:
3 rounds:
-18 sit-ups
-12 pull-ups
-6 burpees
My time= 4:41
WOD # 4:
3 rounds:
-18 supermans
-12 dips
-6 pistols
My time= 3:10
WOD # 5:
50 air squats
My time= 51 seconds
Lots of short, fast, body weight workouts. This is good for a change, crossfit is constantly varied and so it is important to not only test yourself on the gruelling long workouts (30+ mins) but also on the short sprints. You never know what we may have to do in life!
Thursday 25/8
On the minute, every minute, for 10 minutes:
-5 power cleans (60kg)
-10 push ups
My score= completed all 10 rounds
WOD # 2:
Bottom-to-bottom tabata squats:
My accumulative score= 100 (avg 12.5 per round)
This is like the normal Tabata squat workout (20 secs work, 10 secs rest; 8 rounds) however, for the 10 seconds of rest you have to be holding the squat position... this makes it very interesting!
WOD #3:
1km run (clock starts as soon as tabata squats finish):
My time: 4:59
New Cooee Fundamental Group - Graduated
Friday 19 August 2011
Soo many thrusters
Wednesday 17/08
WOD 1:
15 min AMRAP:
-Run 1 km
then...
1 pull up/1 push up,
2 pull up/2 push up,
3 pull up/3 push up.. and so on until the end of the 15mins.
My score= 12/23
(meaning I completed 12 rounds of both, plus finished the 13 pull ups but only got to 10 push ups.)
WOD 2:
Max thrusters @ (45kg)
My result = 16 (note for self: nearly went through the window... maintain form!)
WOD 3:
AMRAP 2 mins of American KB swings:
score= KB weight x reps
My score= (28kg x 37) = 1036
Thursday 18/08
WOD 1:
400m sprint for time:
My time= 1:08
WOD 2:
21,18,15,12,9,6,3
-thrusters (45kg)
-one arm KB swings (24kg)
My time= 17:56
This workout was intense! Was stoked that I was able to complete it under the 20 min cut-off. Anyone who has done thrusters would know that 84 of them is no joke! Funnily enough they didn't feel as bad as the KB swings as my legs and lower back were wrecked for these. Here's a pic of the final seconds of the workout.
Female gun, Jeni, and myself busting out the final few reps...
WOD 3:
Max pull ups:
My result= 22 (slipped off the bar while trying to reach PR of 26. Still only able to kip, time to practice the butterfly technique)
WOD 1:
15 min AMRAP:
-Run 1 km
then...
1 pull up/1 push up,
2 pull up/2 push up,
3 pull up/3 push up.. and so on until the end of the 15mins.
My score= 12/23
(meaning I completed 12 rounds of both, plus finished the 13 pull ups but only got to 10 push ups.)
WOD 2:
Max thrusters @ (45kg)
My result = 16 (note for self: nearly went through the window... maintain form!)
WOD 3:
AMRAP 2 mins of American KB swings:
score= KB weight x reps
My score= (28kg x 37) = 1036
Thursday 18/08
WOD 1:
400m sprint for time:
My time= 1:08
WOD 2:
21,18,15,12,9,6,3
-thrusters (45kg)
-one arm KB swings (24kg)
My time= 17:56
This workout was intense! Was stoked that I was able to complete it under the 20 min cut-off. Anyone who has done thrusters would know that 84 of them is no joke! Funnily enough they didn't feel as bad as the KB swings as my legs and lower back were wrecked for these. Here's a pic of the final seconds of the workout.
WOD 3:
Max pull ups:
My result= 22 (slipped off the bar while trying to reach PR of 26. Still only able to kip, time to practice the butterfly technique)
Tuesday 16 August 2011
being lazy
So I've been lazy lately and am not keeping up with my workouts, so here they are:
Friday 12/08
WOD:
400m run
21,15,9,15,21
-American KB swings (28kg)
-dying cockroaches
-double unders
400m run
My time: 12:45
Monday 15/08
WOD 1:
4 minute AMRAP
-5 pull ups
-6 weighted get ups (10kg)
-7 double unders
My score: 3/14
Weighted Get Ups are my most hated movement, there isn't one part of your body that isn't hurting during/after them. It is essentially getting up any way you can while you keep the weighted bumper plate above your head the entire time. Especially taxing on your shoulders, core and the one part of your ass you "fall" down on!
WOD 2:
4 rounds for time:
-10 pull ups
-15 weighted get ups (10kg)
-20 double unders
My time: 14:08
Tuesday 16/08
WOD:
5 rounds for time:
-5 Handstand Push ups
-10 front squats (35kg)
-15 double unders
My time: 22:26
In true crossfit style I did this workout in my folks garage, late at night after work. There was something so liberating and peaceful about this setting. I managed to find a skipping rope, an old barbell Tim and I used to bench with during our "get big" stage and a bare wall; more than enough to work with. The squats and skipping were a breeze, but they were enough to elevate my heart rate for the handstands. This was by far the most time consuming movement, and one I really need to improve. In saying that i still managed to complete 25 of those bad boys by the end of the workout.
Friday 12/08
WOD:
400m run
21,15,9,15,21
-American KB swings (28kg)
-dying cockroaches
-double unders
400m run
My time: 12:45
Monday 15/08
WOD 1:
4 minute AMRAP
-5 pull ups
-6 weighted get ups (10kg)
-7 double unders
My score: 3/14
Weighted Get Ups are my most hated movement, there isn't one part of your body that isn't hurting during/after them. It is essentially getting up any way you can while you keep the weighted bumper plate above your head the entire time. Especially taxing on your shoulders, core and the one part of your ass you "fall" down on!
WOD 2:
4 rounds for time:
-10 pull ups
-15 weighted get ups (10kg)
-20 double unders
My time: 14:08
Tuesday 16/08
WOD:
5 rounds for time:
-5 Handstand Push ups
-10 front squats (35kg)
-15 double unders
My time: 22:26
In true crossfit style I did this workout in my folks garage, late at night after work. There was something so liberating and peaceful about this setting. I managed to find a skipping rope, an old barbell Tim and I used to bench with during our "get big" stage and a bare wall; more than enough to work with. The squats and skipping were a breeze, but they were enough to elevate my heart rate for the handstands. This was by far the most time consuming movement, and one I really need to improve. In saying that i still managed to complete 25 of those bad boys by the end of the workout.
Saturday 13 August 2011
'Our Coaches'
My coaches blog recently got put up on the Cooee website under 'our coaches'. This is awesome!
JACK MARSHALLThe other Marshall – Forensic Investigation student, Jack – grew up playing a variety of sports, including soccer, basketball, AFL and golf. However, after finishing high school he struggled to find a sport that challenged him both physically and mentally… until he was introduced to CrossFit via brother Tim. He quickly became hooked on the competitive yet undeniably friendly environment at Cooee CrossFit and knew he wanted to be a part of it. Jack is now a certified Level One CrossFit Trainer and Senior First Aider. He had his first taste of the sport side to CrossFit by competing in the 2011 CrossFit Games Open and has set a goal of one day representing Cooee CrossFit on the world stage at the CrossFit Games. He encourages everyone to work towards his or her own goals and will do anything to help them achieve it.
JACK MARSHALLThe other Marshall – Forensic Investigation student, Jack – grew up playing a variety of sports, including soccer, basketball, AFL and golf. However, after finishing high school he struggled to find a sport that challenged him both physically and mentally… until he was introduced to CrossFit via brother Tim. He quickly became hooked on the competitive yet undeniably friendly environment at Cooee CrossFit and knew he wanted to be a part of it. Jack is now a certified Level One CrossFit Trainer and Senior First Aider. He had his first taste of the sport side to CrossFit by competing in the 2011 CrossFit Games Open and has set a goal of one day representing Cooee CrossFit on the world stage at the CrossFit Games. He encourages everyone to work towards his or her own goals and will do anything to help them achieve it.Marathon Training
I have signed up to do the city2surf marathon in less than 19 days! I have not done any real training for it until yesterday. I am really hoping crossfit will have prepared me enough for the 42km of misery. That being said, i met up with my good friend Matt who is also preparing for it. note we have a $50 dollar bet on who wins... seemed like a good idea at the time. We ran from Walcott st in Mt Lawley to Jacobs ladder (approx 4.5km), I did Jacobs ladder 7 times, Matt 8; Then ran home, another 4.5km. needless to say my legs were jelly the next day.
The plan is to do some longer runs (20-30km) this week, then some shorter runs in the week leading up to it. If that wasn't crazy enough to do a marathon with little training, Matt has his final round of his Golf Club Championship the afternoon of running the marathon. So he's going to play 18 holes of golf afterwards, I was so impressed i decided i had to see it for myself, so i'm caddying!...can't wait to see how this goes.
The plan is to do some longer runs (20-30km) this week, then some shorter runs in the week leading up to it. If that wasn't crazy enough to do a marathon with little training, Matt has his final round of his Golf Club Championship the afternoon of running the marathon. So he's going to play 18 holes of golf afterwards, I was so impressed i decided i had to see it for myself, so i'm caddying!...can't wait to see how this goes.
Tuesday 9 August 2011
A Week's Worth
So i haven't posted for about 7 days as it is the first week back at uni, but i have done a few workouts amongst other things in that time.
Thursday 4/8
Wod 1:
Tabata Squats (20 secs on, 10 secs off. 8 rounds)
My score- 160 squats (20 per round avg)
Wod 2: (A cheeky one I programmed!)
3 rounds for time:
-20 pull ups
-20 box jumps (24")
-20 burpees
My Time- 8:56
The second group of Fundamentals i have helped coach graduated tonight! Look out for them over the next few weeks as they tackle their first Cooee Wod's. Congrats to Alex, Paul, Beth, Pip, Jac, Sally, Esther & Junie!
Friday 5/8
wod:
4 rounds for time:
-25 thrusters (40kg)
-400m run
-25 cockroaches
My time: 22:34
Here is a look at the Cooee Box, and the 6am crew working hard through their thrusters!
Monday 8/8
Wod 1:
-800m run for time
My time: 2:46
Wod 2:
-10,20,30,40,50 double unders
-25,20,15,10,5 box jumps (24")
My time: 5:19
Wod 3:
2 rounds for time:
-50 squats
-25 push ups
My time: 3:55
Tuesday 9/8
Wod 1:
21-15-9 of
-clean + jerk (40kg)
- american KB swings (20kg)
-burpee bar hops
My time: 12:18
Wod 2:
For time:
-100 one-arm KB push presses (12kg)
My time: 2:40
Wednesday 10/8
Wod: (Another design of mine)
-600m run
-20 hang cleans (40kg)
-10 push ups
-20 front squats (40kg)
-10 pull ups
-20 push press (40kg)
-10 sit ups
-20 overhead squats (40kg)
-10 air squats
-600m run
My time: 15:32
Thursday 4/8
Wod 1:
Tabata Squats (20 secs on, 10 secs off. 8 rounds)
My score- 160 squats (20 per round avg)
Wod 2: (A cheeky one I programmed!)
3 rounds for time:
-20 pull ups
-20 box jumps (24")
-20 burpees
My Time- 8:56
Friday 5/8
wod:
4 rounds for time:
-25 thrusters (40kg)
-400m run
-25 cockroaches
My time: 22:34
Monday 8/8
Wod 1:
-800m run for time
My time: 2:46
Wod 2:
-10,20,30,40,50 double unders
-25,20,15,10,5 box jumps (24")
My time: 5:19
Wod 3:
2 rounds for time:
-50 squats
-25 push ups
My time: 3:55
Tuesday 9/8
Wod 1:
21-15-9 of
-clean + jerk (40kg)
- american KB swings (20kg)
-burpee bar hops
My time: 12:18
Wod 2:
For time:
-100 one-arm KB push presses (12kg)
My time: 2:40
Wednesday 10/8
Wod: (Another design of mine)
-600m run
-20 hang cleans (40kg)
-10 push ups
-20 front squats (40kg)
-10 pull ups
-20 push press (40kg)
-10 sit ups
-20 overhead squats (40kg)
-10 air squats
-600m run
My time: 15:32
Wednesday 3 August 2011
Snatch Wednesday
The Snatch
3x3 wide grip deadlift (80kg)
3x3 hang high pulls (60kg)
3x3 snatch balance (40kg)
3x1 Snatch (55kg)
WOD- "Isabel"
-30 snatches for time (40kg)
My time= 3:31
Today was certainly a good day for practicing your snatches. The weights in brackets indicate the weight for the final set of each. I matched my Snatch PR of 55kg which felt pretty light, but piked out of even attempting to get under the 60kg. Also did the benchmark workout "Isabel", beating my old time of 5:17 with the same weight; An improvement but not nearly enough to match the almost unbelievable performance below..
http://youtu.be/PWNoy3RLmEY
Well worth a watch!
3x3 wide grip deadlift (80kg)
3x3 hang high pulls (60kg)
3x3 snatch balance (40kg)
3x1 Snatch (55kg)
WOD- "Isabel"
-30 snatches for time (40kg)
My time= 3:31
Today was certainly a good day for practicing your snatches. The weights in brackets indicate the weight for the final set of each. I matched my Snatch PR of 55kg which felt pretty light, but piked out of even attempting to get under the 60kg. Also did the benchmark workout "Isabel", beating my old time of 5:17 with the same weight; An improvement but not nearly enough to match the almost unbelievable performance below..
http://youtu.be/PWNoy3RLmEY
Well worth a watch!
Sunday 31 July 2011
Plenty of Power Cleans
Wod
3 Rounds for time:
-20 power cleans (60kg)
-10 deadlifts (60kg)
-400m run
Time = 16:26
Post-Wod
Cumulative time for:
-max L sit hold
-max handstand hold
-max plank
Time = 3:12
3 Rounds for time:
-20 power cleans (60kg)
-10 deadlifts (60kg)
-400m run
Time = 16:26
Post-Wod
Cumulative time for:
-max L sit hold
-max handstand hold
-max plank
Time = 3:12
Sunday Squat Cleans
Wod
'5 Min AMRAP'
- Squat Cleans (60kg)
Today was just a short workout to test out the legs. My brother and I who are the same age are pretty competitive so we decided to do a 5 minute 'amrap' to see who can punch out the most squat-cleans. I ended up with 28 after the 5 minutes, edging out Tim's 23 reps. Pretty happy.
'5 Min AMRAP'
- Squat Cleans (60kg)
Today was just a short workout to test out the legs. My brother and I who are the same age are pretty competitive so we decided to do a 5 minute 'amrap' to see who can punch out the most squat-cleans. I ended up with 28 after the 5 minutes, edging out Tim's 23 reps. Pretty happy.
2011 Crossfit Games
The 2011 Crossfit Games came to an end this weekend, crowning the fittest man, woman & team in the world. This year was by far the biggest since the games started in Aromas in 2007. Helped by the sponsorship from Reebok & ESPN 3, the $250 000 first place prize for both female & male atheltes was sure to produce great coverage and viewer numbers world-wide. Special mention to Perth Affiliate Southern Crossfit on their 25th place finish at the World Games!!
Below are the Champions from 1st through to 3rd:
Annie Thorisdottir, Kristan Clever, Rebecca Voigt - Rich Froning, Joshua Bridges, Ben Smith - & Crossfit New England.
Below are the Champions from 1st through to 3rd:
Annie Thorisdottir, Kristan Clever, Rebecca Voigt - Rich Froning, Joshua Bridges, Ben Smith - & Crossfit New England.
Thursday 28 July 2011
Jelly legs
Wod
3 rounds for time:
-400m run
-12 overhead squats (45kg)
-21 box jumps (24")
Time: 11:52
Post wod
-500m row
-500 single unders
3 rounds for time:
-400m run
-12 overhead squats (45kg)
-21 box jumps (24")
Time: 11:52
Post wod
-500m row
-500 single unders
Wednesday 27 July 2011
"Jackie"
Benchmark workout "Jackie"
1000m row
50 thrusters (20kg)
30 pull ups
Time= 9:27
Post-wod
200m walking lunge (16kg weight vest)
Another 'girl' workout today and a real leg burner. My brother and i decided to do jackie as this was the mainsite wod a few days ago. I remember giving it a go when i first started crossfit 7 months ago and got a time of around 12 minutes, so at least i am improving! However i did feel i held back a bit on the thrusters. The walking lunges were brutal and my legs feel like jelly now; but at least i beat my brother, on jackie and lunges!
1000m row
50 thrusters (20kg)
30 pull ups
Time= 9:27
Post-wod
200m walking lunge (16kg weight vest)
Another 'girl' workout today and a real leg burner. My brother and i decided to do jackie as this was the mainsite wod a few days ago. I remember giving it a go when i first started crossfit 7 months ago and got a time of around 12 minutes, so at least i am improving! However i did feel i held back a bit on the thrusters. The walking lunges were brutal and my legs feel like jelly now; but at least i beat my brother, on jackie and lunges!
Monday 25 July 2011
Helen
"Helen"
3 rounds for time:
-400m run
-21 kb swings (24kg)
-12 pull ups
Time= 10:40
Today was the benchmark workout "helen". I was a little disappointed in my performance as i felt i could have given it more, but you have those days i guess. Didn't break up the first round but then really felt it on the second having to put the KB down after 17 swings. Also my running straight up sucks, so that's something i will have to focus on soon. Otherwise it was a good day as i coached my first real crossfit workout at the 5:15pm class and again at 6:00pm. Also helped coach the new fundamental class tonight, a great bunch of people; welcome Paul, Beth, Pip, Jac & Esther!
3 rounds for time:
-400m run
-21 kb swings (24kg)
-12 pull ups
Time= 10:40
Today was the benchmark workout "helen". I was a little disappointed in my performance as i felt i could have given it more, but you have those days i guess. Didn't break up the first round but then really felt it on the second having to put the KB down after 17 swings. Also my running straight up sucks, so that's something i will have to focus on soon. Otherwise it was a good day as i coached my first real crossfit workout at the 5:15pm class and again at 6:00pm. Also helped coach the new fundamental class tonight, a great bunch of people; welcome Paul, Beth, Pip, Jac & Esther!
Thursday 21 July 2011
A whole lot of skipping
Pre-wod
300 single unders for time (1:49)
Wod 1
AMRAP 7 mins
-30 double unders
-15 pistols
Wod 2
3,6,9,6,3
-one arm KB thrusters (20kg)
-box jumps (24")
Post-wod
300 single unders for time (2:05)
Today was a good session, the double-unders felt really good as i managed 5 rds/5 reps of Wod 1 without breaking a set. This workout was familiar as it featured in the Primal Throwdown for Rx athletes held last month. I completed Wod 2 with a time of 2:06, a serious sprint!
300 single unders for time (1:49)
Wod 1
AMRAP 7 mins
-30 double unders
-15 pistols
Wod 2
3,6,9,6,3
-one arm KB thrusters (20kg)
-box jumps (24")
Post-wod
300 single unders for time (2:05)
Today was a good session, the double-unders felt really good as i managed 5 rds/5 reps of Wod 1 without breaking a set. This workout was familiar as it featured in the Primal Throwdown for Rx athletes held last month. I completed Wod 2 with a time of 2:06, a serious sprint!
Clean & Jerk
-3x5 deadlift
-3x3 power clean
-3x2 squat clean
-3x2 split jerk
-3x1 clean & jerk (80kg)
Wod 2: Strength & Power
-3x3 one leg deadlifts (60kg)
-6x6 dynamic hurdles
-3x6 squat hurdles
followed by:
3, 6, 9
-ring dips
-deadlifts (100kg)
3 rounds of:
-2x6 dynamic hurdles
-20 'dying cockroaches'
Pretty full-on day for me, The morning consisted of an Olympic lifting session, more specifically the clean+jerk. The final 3 lifts were as follows: 70kg, 75kg (fail), 80kg (Successful & new PR!)
Recently Cooee has started a 'strength and power' Session on Tuesdays & Thursdays at 4:00pm which is great because that is exactly what i need! The dynamic hurdles are jumps over 6 PVC pipes laid across boxes of different sizes; so we started off doing 6 sets of these. The squat hurdles are the same but you land straight into a full squat. I struggled with the heavy deadlifts and i haven't done ring dips in a workout before so i found it challenging but it will be very rewarding!
Wednesday 20 July 2011
GET UPS
Wod 1-
10 rounds for time:
-3 burpees
-6 pull ups
-9 weighted get ups (10kg plate above head)
This workout was brutal! the burpees and pull ups flew by and felt like a break compared to the 'get ups'. These were basically starting with a plate overhead and having to lay yourself down on your back and stand back up with the plate overhead the entire time, that is one rep! I managed the workout in 22:49 that is basically 90 'get ups' for time!
Wod 2-
Deadlift:
5x 60kg
3x 80
3x 100
1x 110
1x 120
1x 130
1x 135 (PR)
1x 140 (fail)
10 rounds for time:
-3 burpees
-6 pull ups
-9 weighted get ups (10kg plate above head)
This workout was brutal! the burpees and pull ups flew by and felt like a break compared to the 'get ups'. These were basically starting with a plate overhead and having to lay yourself down on your back and stand back up with the plate overhead the entire time, that is one rep! I managed the workout in 22:49 that is basically 90 'get ups' for time!
Wod 2-
Deadlift:
5x 60kg
3x 80
3x 100
1x 110
1x 120
1x 130
1x 135 (PR)
1x 140 (fail)
Monday 18 July 2011
2016 Crossfit Games Champion
I am very much into self development books/movies about achieving your goals and becoming a better person and so on. So i decided to watch 'the secret' the other night, and for those who are into the same thing it's worth a watch. Sure some of it is bullshit but for the most part its giving the viewer something positive to think about for a change and focus's on 'the law of attraction' (sorry to ruin it!). Basically, if you think about something long enough it will come about. I have taken to this concept and given myself a goal to think about and hopefully by having this thought i can prioritise my life accordingly and 'attract' it into becoming a reality through hard work and discipline. My thought is that i will be the 2016 Crossfit Games Champion. I have gone as far as to write this onto a blank piece of paper and stick it to the ceiling above my bed so that when i wake up every morning i am reminded of my goal. Notice i have given myself a time limit, but it's not too close that it is inconceivable, yet not too far away that i can afford to relax and be complacent. If i truly believe i will be the 2016 crossfit games champion then i am one step closer to it becoming a reality.
New Fundamentals graduates
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We had a new group of people last week graduate the 2 week fundamental classes on their way to being fully fledged Cooee Crossfit Athletes! This was significant for me since this was my first experience coaching crossfit. Overall it was a good experience and was impressed by the level of athleticism in the group! Congrats to Vinicius, Shonelle, Stewart, Ed, Nat, Nige, Juddy, Daniel, Sharon & Shaz.
New Fundamentals graduates
Holidays
I haven't posted in a while since I have been away on Uni holidays, but here are some of the last few workouts I have done...
7th July 2011
Pre Wod- 100 double unders for time (3:20)
WOD-
21 toes to bar
21 overhead walking lunges (20kg)
200m run
15 toes to bar
15 overhead walking lunges (20kg)
400m run
9 toes to bar
9 overhead walking lunges (20kg)
600m run
Time = 11:44
8th July 2011
WOD- Snatch Session
3 x 5 deadlift
3 x 3 hanging high pull
3 x 3 power snatch
3 x 3 snatch balance
3 x 1 squat snatch
My last set of each were at the following weight respectively (80, 60, 30, 30, 50kg)
18th July 2011
Pre Wod- 5x3 front squats (got up to 75 kg)
WOD-
21 SDHP / 9 KB circles (32kg)
5 burpees
400m run
15 SDHP / 15 KB circles (32kg)
5 burpees
400m run
9 SDHP / 21 circles (32kg)
5 burpees
400m run
This wod wasn't too bad, but since i haven't worked out in almost 2 weeks i did struggle a bit! The SDHP's were with a 32kg kettlebell, and i did the workout in a time of 8:49.
7th July 2011
Pre Wod- 100 double unders for time (3:20)
WOD-
21 toes to bar
21 overhead walking lunges (20kg)
200m run
15 toes to bar
15 overhead walking lunges (20kg)
400m run
9 toes to bar
9 overhead walking lunges (20kg)
600m run
Time = 11:44
8th July 2011
WOD- Snatch Session
3 x 5 deadlift
3 x 3 hanging high pull
3 x 3 power snatch
3 x 3 snatch balance
3 x 1 squat snatch
My last set of each were at the following weight respectively (80, 60, 30, 30, 50kg)
18th July 2011
Pre Wod- 5x3 front squats (got up to 75 kg)
WOD-
21 SDHP / 9 KB circles (32kg)
5 burpees
400m run
15 SDHP / 15 KB circles (32kg)
5 burpees
400m run
9 SDHP / 21 circles (32kg)
5 burpees
400m run
This wod wasn't too bad, but since i haven't worked out in almost 2 weeks i did struggle a bit! The SDHP's were with a 32kg kettlebell, and i did the workout in a time of 8:49.
Wednesday 6 July 2011
Deadlifts & Double Unders
WOD 15 rounds for time:
-50 double unders
-12 deadlifts (80kg)
WOD 2
10 x 400m sprint intervals
-(90 seconds rest between sets.)
The first workout was a good one. My time was 10:20.
In the afternoon I went down to the local park that has a football (AFL) field shaped out that is approximately 400 metres. This proved to be alot harder than I thought it would be, and you really have to fight for the last few sets. The results were as follows:
1- 1:29
2- 1:31
3- 1:34
4- 1:37
5- 1:34
6- 1:36
7- 1:36
8- 1:38
9- 1:39
10-1:33
I am helping coach the 2nd fundamentals class tonight. It consists of deadlifts, SDHP, hanging clean, power clean, squat clean & medball clean.
Tuesday 5 July 2011
A New Coach
Monday night was my first experience as a crossfit coach for Cooee Crossfit! I was the main demonstrator for the 7pm fundamentals group of which there was a fairly big group of 9 new athletes. I had to demonstrate to the group the air squat, squat therapy, front squat, back squat, overhead squat, box jumps, push up & sit up. I also had to move around the room and check that each athlete was performing the movements correctly. I jumped in the WOD with them to make up numbers and it goes to show that crossfit does not get any easier! I was destroyed by this “easy” fundamental workout of ‘fun gone bad’. It felt great being on the coaching side of sport and gaining respect from those you are training. The main concern really was demonstrating each movement with near perfect technique, but focusing on my form for a change couldn't have hurt! Overall I feel i did a good job.
Monday's workout was a real leg burner:
AMRAP 20:
-400m run
-15 American KB swings (28kg)
-10 box jumps (24")
The swings actually felt pretty good, but on the other hand my usual strength of box jumps felt as though they were 50" jumps! I ended up with a score of 6 rounds.
Sunday 3 July 2011
HSPU & Muscle Ups
WOD 1For completion:
-20 Handstand push ups
-20 Muscle ups
WOD 2
5 rounds for time:
- down and up Jacobs ladder
-10 Push ups
Today i thought i'd kick off with a skills workout to target specific weakness's of mine; handstand push ups and muscle ups! It wasn't timed, just purely for completion and to work on technique. I had to attempt 20 of each movement and record how many i got out of 20. The results were: 13/20 HSPU's and 14/20 muscle ups, not bad considering i could not do either movement just a few weeks ago. The trick was that i learnt kipping muscle ups and have got them down pat, however i did fatigue and miss the last 4. I also need to work on linking them to do multiple reps. As for the HSPU's, i did really well doing 13 out of the 20 attempts, i credit this to learning how to kip around the 10th attempt. I went on the make the last 10 in a row... F*#&ing love kipping!
In the evening i went to Jacobs Ladder (a set of 242 concrete steps that overlook Perth's cbd and river) with my friend Jess. It's a great place to workout and admire the city, but can get over crowded. I managed the workout in a time of 18:24.
HERE WE GO!
I wanted to say a quick hello as my first blog since i'm new at this. Basically, this is a blog to share my experience with anyone out there who has also discovered a passion for fitness and who are thinking of starting, have already begun, or are veterans in their fitness journey. Since we all have to start somewhere, hopefully people will be able to relate to my journey to become a contender for the title of fittest human being on Earth (competing in the crossfit games). I call it a journey as i have just started, and being a 179cm, 66kg "runt", i have a long way to go to develop the crossfit body and skills that will get me there. Excitedly, I have also just become a level 1 crossfit trainer at Cooee Crossfit in Shenton Park, Perth, WA. This blog will hopefully share my new experiences as a coach as well as an athlete with people who may also want to pursue their fitness goals. There is a lot of work to be done... but the journey is the reward, so HERE WE GO!
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