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

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.

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.

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

"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!

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!

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!

Clean & Jerk

Wod 1: 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!

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)

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

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.

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.

Deadlifts & Double Unders

WOD 1

5 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.

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.

HSPU & Muscle Ups

WOD 1

For 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.

What is crossfit?

http://youtu.be/tzD9BkXGJ1M

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!