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
Wednesday, 2 November 2011
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.
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