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!