linda:
10-10-10-9-9-9-8-8-8 ect..of:
1and1/2 body weight deadlifts
bw bench press
3/4 bw squat cleans
(did the wod with lower weights because i had a time frame to do this and would not have finished with rx weights, hoping next time to be strong enough to do all weights rx. The plan is to repeat this wod in a few months to see how my strength progress is going.)
time=27:00mins on the dot
weights used:
deadlifts: 80kg
bench press: 60kg
squat cleans: 50kg
body weight=73kg
Saturday 30 April 2011
Friday 29 April 2011
WOD 29/4/11
WOD: 3 rounds for time of -
3 rounds of
- 9 power snatches (18/28kg)
- 12 barbell push-ups
- 15 sit-ups
Run 400m run between each round
time= 20:58
great workout this morning at cooee with a great bunch of dudes. everyone gave it there all, was a tough little workout but a heap of fun. power snatches are my new favorite movement and the barbell push-ups were a welcomed progression from normal push-ups, really feeling my shoulders this morning! I'm going to aim to push during the runs more in future workouts, felt really slow for those 400m
3 rounds of
- 9 power snatches (18/28kg)
- 12 barbell push-ups
- 15 sit-ups
Run 400m run between each round
time= 20:58
great workout this morning at cooee with a great bunch of dudes. everyone gave it there all, was a tough little workout but a heap of fun. power snatches are my new favorite movement and the barbell push-ups were a welcomed progression from normal push-ups, really feeling my shoulders this morning! I'm going to aim to push during the runs more in future workouts, felt really slow for those 400m
Thursday 28 April 2011
Games wod 11.6
 |
| first time doing C2B in a wod.. definitely harder! |
CrossFit Games WOD # 6:7 min AMRAP -
3 thrusters (30/45kg)
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
… and so on… add 3 reps to each round until 7 minutes is up
3 thrusters (30/45kg)
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
… and so on… add 3 reps to each round until 7 minutes is up
score=70 reps
Wednesday 27 April 2011
'annie' round 2
Had another crack at annie today, a week since i did it the first time, knocked off a full minute from my previous time and had a pr of 50 double unders on the first round.
time=6:33
tuesday 26/4/11
gymnastics..
PRACTICE for 15 minutes:
PRACTICE for 15 minutes:
Strength..
deadlift
1-1-1-1-1-1-1
120/130/130/135 fail/130/120/125
120/130/130/135 fail/130/120/125
Monday 25 April 2011
beep test
morning wod..
beep test
11.7
sandbag beep test (10m with 20kg)
20.3
arvo wod..
strength:
bench press
5,3,3,2,2,2
70/75/75/80/80/80kg
Sunday 24 April 2011
Saturday 23 April 2011
Saturday 23/4/11
Gymnastics training in morning..
 |
| Hows this sunset at City Beach.. |
L-sit on parallel bars x3 (90 seconds rest between sets)
18/26/25sec
handstand and pistol practice.
Arvo wod..
Warmup:
2km row (8:34)
strength:
8 sets of 2 box squats
(80kg x6/100kg x2)
1rm squat
(120kg) PR
wod:
games wod 6, AMRAP 7 of:
3 thrusters '45kg', 3 CTB pullups
6 thrusters, 6 CTB
9 thusters, 9 CTB
12..
(39 reps)
post wod:
work up to 5rm hang squat snatch
(20/30/40/45/50kg)
Friday 22 April 2011
Friday 22/4/11
Gymnastics training..
warmup wod:
max pushups in 2 mins (51)
rest 3 mins
max strict pullups in 2 mins (15)
rest 3
max double unders in 2 min (lost count)
rest3
max wall ball (7kg) in 2 min (52)
then,
10 ROUNDS:
warmup wod:
max pushups in 2 mins (51)
rest 3 mins
max strict pullups in 2 mins (15)
rest 3
max double unders in 2 min (lost count)
rest3
max wall ball (7kg) in 2 min (52)
then,
10 ROUNDS:
(both with 7kg)
practice handstand to forward roll
then,
work up to 3rm push press (55kg)
work up to 3rm front squat (80kg)
Thursday 21 April 2011
Games wod 5
AMRAP 20
5 power cleans 65kg
10 T2B
15 wall-balls 9kg
score=5/23 (173)
Was knackered before i even started this wod. Power cleans weren't to bad, toes to bar were alien to me but got better at them and the wall balls sucked.
Gonna practice my T2B technique and try this again i think..
a link to Carl Paoli running through the T2B section of the wod with some effective techniques to help create a more efficient movement, watch, learn, apply:
Carl Paoli on T2B
5 power cleans 65kg
10 T2B
15 wall-balls 9kg
score=5/23 (173)
Was knackered before i even started this wod. Power cleans weren't to bad, toes to bar were alien to me but got better at them and the wall balls sucked.
Gonna practice my T2B technique and try this again i think..
a link to Carl Paoli running through the T2B section of the wod with some effective techniques to help create a more efficient movement, watch, learn, apply:
Carl Paoli on T2B
Wednesday 20 April 2011
'annie'
Benchmark wod:
'Annie'
50 du, 50 situps
40 du, 40 situps
30 du, 30 situps
20 du, 20 situps
10 du, 10 situps
time = 7:32
had a pr of 49 du in my first set, and on that note.. ill leave with Chris Spealler absolutely killing it.
'Annie'
50 du, 50 situps
40 du, 40 situps
30 du, 30 situps
20 du, 20 situps
10 du, 10 situps
time = 7:32
had a pr of 49 du in my first set, and on that note.. ill leave with Chris Spealler absolutely killing it.
Tuesday 19 April 2011
tuesday 19/4/11
Pre-WOD: Max weight turkish get up
24kg (just missed out on 28)
WOD: 10 min AMRAP
10 box jumps 28″
10 mountain climbers
score=9/19
Post-WOD:
tabata sit-ups
total=105
"mountain climbers just plain suck".
24kg (just missed out on 28)
WOD: 10 min AMRAP
10 box jumps 28″
10 mountain climbers
score=9/19
Post-WOD:
tabata sit-ups
total=105
"mountain climbers just plain suck".
Monday 18 April 2011
Monday morning games wod 4
Morning wod..
Games wod 4
amrap10 of
60 burpees, 30 oh squats (55kg) and 10 muscle-ups.
arvo wod..
work up to max bench press
Had another crack at the games wod and this time the oh squats felt muchhh better!
finished with 71 reps (60 burpees and 11 oh squats).
I decided to try my max bench after talks of powerlifting with Match that morning. I havnt done much benching before and was happy with 75kg, just couldnt squeeze out 80kg.
Looking forward to more powerlifting in the future.
Games wod 4
amrap10 of
60 burpees, 30 oh squats (55kg) and 10 muscle-ups.
arvo wod..
work up to max bench press
Had another crack at the games wod and this time the oh squats felt muchhh better!
finished with 71 reps (60 burpees and 11 oh squats).
I decided to try my max bench after talks of powerlifting with Match that morning. I havnt done much benching before and was happy with 75kg, just couldnt squeeze out 80kg.
Looking forward to more powerlifting in the future.
Sunday 17 April 2011
sunday wod's
in the morning..
duo wod (me and bro)
5 hang cleans
10 front squats
5 push press
20 box jumps
10 rounds, alternating rounds with jack (5 rounds each, one rested while the other worked)
time-14:48
all the barbell moves were done with 40kg
post wod..
gymnastics- 5 minute handstand hold against wall
every time i had to come down, 10 "V-ups"
arvo wod..
gymnastic rings- max muscle up attempt follwed by run 150 meters and 5 burpees. 5 rounds
mu=1,2,3,3,1
Having just moved house me and jack decided to take advantage of the abundance of really nice parks around our area, We grabbed the barbell and weights that i had bought in yr 12 at the peak of my bicep curling days and headed down to the closest park to try a tweaked version of the mainsite wod.
Afterwards i did the gymnastics wod of the day which was realy good getting used to being inverted for a longer period than previously familiar with.
Attempted (unsuccesfully) to finish unpacking our unit for the rest of the day, then headed to our friends house about a 3 min jog from ours. They have two sets of rings and a great little culdesac we used to do a short wod. Was so fun working out with them and showing them a crossfit style workout, im sure there will be many more in the future with already talks of constructing a pullup bar in the back yard.
Cheers guys for the workout and barbecue!
duo wod (me and bro)
5 hang cleans
10 front squats
5 push press
20 box jumps
10 rounds, alternating rounds with jack (5 rounds each, one rested while the other worked)
time-14:48
all the barbell moves were done with 40kg
post wod..
gymnastics- 5 minute handstand hold against wall
every time i had to come down, 10 "V-ups"
arvo wod..
gymnastic rings- max muscle up attempt follwed by run 150 meters and 5 burpees. 5 rounds
mu=1,2,3,3,1
Having just moved house me and jack decided to take advantage of the abundance of really nice parks around our area, We grabbed the barbell and weights that i had bought in yr 12 at the peak of my bicep curling days and headed down to the closest park to try a tweaked version of the mainsite wod.
Afterwards i did the gymnastics wod of the day which was realy good getting used to being inverted for a longer period than previously familiar with.
Attempted (unsuccesfully) to finish unpacking our unit for the rest of the day, then headed to our friends house about a 3 min jog from ours. They have two sets of rings and a great little culdesac we used to do a short wod. Was so fun working out with them and showing them a crossfit style workout, im sure there will be many more in the future with already talks of constructing a pullup bar in the back yard.
Cheers guys for the workout and barbecue!
Saturday 16 April 2011
Friday 15 April 2011
friday wod's
In the morning..
WOD: For time -
400m Run
Then, 2 rounds of:
20 push presses
10 pull-ups
20 hanging cleans
10 pull-ups
20 clean & presses
10 pull-ups
Finish with 400m run
time-23:16
this was a great wod, used 40kg for the barbell exercises.
then arvo wod..
strength:
5x5 back squats
60/70/80/90/100
Myself and my brother jack did some strength training this arvo with 5 sets of 5 back squats, both were stoked with the outcomes, he hit 90kg on his last set and i did 100kg which was a great indicator that out strength is increasing dramatically since our last max squat we tested were 95kg and 115kg respectively.
After the squats we practiced pistols, finding it much easier to do on both feet (usually feel so unco on left foot).
Then it was time for fish, chips and budweiser
WOD: For time -
400m Run
Then, 2 rounds of:
20 push presses
10 pull-ups
20 hanging cleans
10 pull-ups
20 clean & presses
10 pull-ups
Finish with 400m run
time-23:16
this was a great wod, used 40kg for the barbell exercises.
then arvo wod..
strength:
5x5 back squats
60/70/80/90/100
Myself and my brother jack did some strength training this arvo with 5 sets of 5 back squats, both were stoked with the outcomes, he hit 90kg on his last set and i did 100kg which was a great indicator that out strength is increasing dramatically since our last max squat we tested were 95kg and 115kg respectively.
After the squats we practiced pistols, finding it much easier to do on both feet (usually feel so unco on left foot).
Then it was time for fish, chips and budweiser
Thursday 14 April 2011
games wod 11.4
Tried the games wod 4 today, an interesting workout by any means..
60 bar facing burpees
30 overhead squats 55kg
10 muscle-ups
amrap10
warmed up with 4 sets of 3ohs, i got 55kg on my final which was a pr, felt pretty easy too.
The burpees were fairly easy to get through in under 5 mins, that left 5 mins to get as many ohs as possible.. easy right? i managed 3, bringing my total for the workout to 63 reps. I learned that ohs are much harder when fatigued, my arms would just keep buckling under the 55kg after those burpees.
Gonna practice my ohs and have another go in a few days.
60 bar facing burpees
30 overhead squats 55kg
10 muscle-ups
amrap10
warmed up with 4 sets of 3ohs, i got 55kg on my final which was a pr, felt pretty easy too.
The burpees were fairly easy to get through in under 5 mins, that left 5 mins to get as many ohs as possible.. easy right? i managed 3, bringing my total for the workout to 63 reps. I learned that ohs are much harder when fatigued, my arms would just keep buckling under the 55kg after those burpees.
Gonna practice my ohs and have another go in a few days.
Wednesday 13 April 2011
wednesday wod's
6am wod..
9rds of:
6 stick jumps
12 kb sdhp 24kg
18 dying cockroaches
(with 500 s.u between the 3rd and 4th round
and the 6th and 7th round)
time-17:15
post wod: tabata side planks
9rds of:
6 stick jumps
12 kb sdhp 24kg
18 dying cockroaches
(with 500 s.u between the 3rd and 4th round
and the 6th and 7th round)
time-17:15
post wod: tabata side planks
arvo wod..
gymnastics skill: "dip swings"
then..
8 rds of
short hill sprint
5 burpees
backwards bear crawl down hill
10 squats
8 rds of
short hill sprint
5 burpees
backwards bear crawl down hill
10 squats
Tuesday 12 April 2011
(rest day) - goals
goals are important. No question about that.. to conjure up a task that you want to work towards and achieve is an important tool in reaching your potential and bettering yourself.
At my local affiliate Cooee Crossfit, each of the athletes had the opportunity to write a goal on the blackboard to aim towards.. since Ive begun to incorporate gymnastics training, and because handstands are a key cornerstone of any gymnastics program (also cause i think they look damn cool) Ive set a goal for myself to be able to handstand walk from one side of our gym to the other by the 1st of June, a task which at the moment seems daunting due to my lack of confidence in being inverted. Like everything in life, sitting on the couch thinking about your goals will only get you so far. so, i headed down to the local park to do some handstands.
I wish i could write about how capable i was at them, or that the local dog walkers weren't laughing at my failed attempts after attempts, but in reality that's not true.
Oh well, next time ill be better..
At my local affiliate Cooee Crossfit, each of the athletes had the opportunity to write a goal on the blackboard to aim towards.. since Ive begun to incorporate gymnastics training, and because handstands are a key cornerstone of any gymnastics program (also cause i think they look damn cool) Ive set a goal for myself to be able to handstand walk from one side of our gym to the other by the 1st of June, a task which at the moment seems daunting due to my lack of confidence in being inverted. Like everything in life, sitting on the couch thinking about your goals will only get you so far. so, i headed down to the local park to do some handstands.
I wish i could write about how capable i was at them, or that the local dog walkers weren't laughing at my failed attempts after attempts, but in reality that's not true.
Oh well, next time ill be better..
 |
| I was going to post one of the many pics of me landing on my face.. but my ego wouldnt let me. |
Monday 11 April 2011
helen on roids
wod in the morning..
6 rounds of:
15 pull-ups
20 KB swings (16/24kg)
400m run
time-29:42
The heavier kb swings have been paying off, 24 kg didn't seem so bad, pullups were testing though as im trying to become more competent at butterfly but haven't quite been able to link them together, when i do manage to link a few, i don't have the strength to pull my chin all the way over the bar. The run was slowww.
6 rounds of:
15 pull-ups
20 KB swings (16/24kg)
400m run
time-29:42
The heavier kb swings have been paying off, 24 kg didn't seem so bad, pullups were testing though as im trying to become more competent at butterfly but haven't quite been able to link them together, when i do manage to link a few, i don't have the strength to pull my chin all the way over the bar. The run was slowww.
Sunday 10 April 2011
sunday night games wod 11.3
This was heavy.
Heavy for a scrawny dude like me anyways, the wod consisted of amrap in 5mins of 75kg/50kg squat clean and jerk. Now this equals my pr for this movement so i knew from the start i wasn't gonna be posting a very stimulating score..a few of us at cooee got together sunday night at the box to see what we could muster, i managed 7 reps which was 3 full reps of squat c+j, and 1 squat clean. We filmed the workout and i must say, reviewing video footage definately helps with identifying keys areas in technique that let you down. My jerks were pretty terrible so thats something to work on in the future.. gonna have to film more workouts in the future for sure.
I'll leave with the footage from myself and match's wod 3 attempt, aswell as Kirst, Angie and jack's attempt.
sunday wod's
Ive been reading alot about the advantages of incorporating gymnastics into your training regime. Not only does it greatly improve overall strength and coordination, but its also a ton of fun.
Ive added the link to 'gymnastics wod' on the blog and my intention is to follow it daily. Whilst i plan to practice gymnastic skills even on rest days, im going to constantly review my recovery progress as im not sure how taxing these movements will be on my nervous system.
I woke fairly early sunday morning, i had looked at the gymnastics wod site the nite before and noticed a wod i was realy keen to try. The wod itself consisted of 100dips, everytime you take a break from dips you would be rewarded with 10 box jumps (there was a time limit of 10:00).
There is a perfect spot for this workout at the park near my parents house so i headed down to give it a shot.
I must admit i didnt time this one and didnt count how many box jumps it took me, however i completed the 100 dips and i estimate close to 200 box jumps. Realy good workout and sore as hell today!
had a siesta in the arvo, mix this with some good food for lunch and i was ready to give games wod 3 a shot.
Ive added the link to 'gymnastics wod' on the blog and my intention is to follow it daily. Whilst i plan to practice gymnastic skills even on rest days, im going to constantly review my recovery progress as im not sure how taxing these movements will be on my nervous system.
I woke fairly early sunday morning, i had looked at the gymnastics wod site the nite before and noticed a wod i was realy keen to try. The wod itself consisted of 100dips, everytime you take a break from dips you would be rewarded with 10 box jumps (there was a time limit of 10:00).
There is a perfect spot for this workout at the park near my parents house so i headed down to give it a shot.
I must admit i didnt time this one and didnt count how many box jumps it took me, however i completed the 100 dips and i estimate close to 200 box jumps. Realy good workout and sore as hell today!
had a siesta in the arvo, mix this with some good food for lunch and i was ready to give games wod 3 a shot.
 |
| The bench used to box jump was roughly 14" |
Saturday 9 April 2011
Row to Africa!
This morning the cooee crossfit crew got the chance to test our rowing skills. UWA hosted the fundraising event 'row to africa', which is raising money to build an epicenter in Africa that permanently ends hunger and poverty for a community of over 10,000. We collectively rowed 109km between the six of us (some more than others..andy) and had a blast doing it!
Of course, being the competitive crossfiters we are..we challenged a few other teams to a 500m race. This would come back to kick us in the arse as we finished last (not so bad considering its our first exposure to competitive rowing) maybe if we threw in some kb swings and pushups shit would get interesting!
I set a pr of 3:35 for 1km row, a time im looking forward to smashing once we get a few C2 rowers in our box.
Overall a great morning workout for a great cause. If you would like to donate, you can transfer funds to:
National Australia Bank The Hunger Project Relief Fund
BSB 083347
ACC 655745601
otherwise get involved and do some rowing for yourself, get your friends and family to sponsor you and get fit for a good cause!
 |
| The cooee crossfit rowing team with the exception of kirst |
Monday 4 April 2011
The Crossfit Games 11 Open
The past few weeks has seen the start of the crossfit games 11 open. This new format means that over the course of 6 weeks, a new workout is announced at the start of each week and is performed by crossfit athletes all over the world. Once an athlete has completed the prescribed workout either by video submission or judged by a registered affiliate then their score will be posted online to be compared with everyone else. The top 60 athletes from each region will have the chance to compete at their regionals, from here only three will make it to the crossfit games finals.
On friday night it was on! the southern crossfit boys hosted the 2nd crossfit games open workout. The workout itself consisted of a 15min amrap of 9 deadlifts 45kg/70kg, 12 competition pushups and 15 box jumps 20"/24". I personally found this wod much easier to punch out than the 1st games wod, the movements are fairly basic with little technical requirements. Yet again, the atmosphere was awesome. lots of cheering and shouting could be heard every heat without fail and all contestants got an enthusiastic applause after finishing. I managed to pump out 9 rounds, 6 push ups (for a score of 339) which im pretty happy with. The top score in the world for this workout was recorded by a West Aussie, Crossfit Perth local Jean-Claude Jardim demolished the rest of the competition with a score of 629 (17 rounds+8pushups) a truely amazing performance.
 |
| battling the games open 1st wod |
On friday night it was on! the southern crossfit boys hosted the 2nd crossfit games open workout. The workout itself consisted of a 15min amrap of 9 deadlifts 45kg/70kg, 12 competition pushups and 15 box jumps 20"/24". I personally found this wod much easier to punch out than the 1st games wod, the movements are fairly basic with little technical requirements. Yet again, the atmosphere was awesome. lots of cheering and shouting could be heard every heat without fail and all contestants got an enthusiastic applause after finishing. I managed to pump out 9 rounds, 6 push ups (for a score of 339) which im pretty happy with. The top score in the world for this workout was recorded by a West Aussie, Crossfit Perth local Jean-Claude Jardim demolished the rest of the competition with a score of 629 (17 rounds+8pushups) a truely amazing performance.
 |
| The area all set for games open wod 2 at southern crossfit |
Thanks to all the Southern Crossfit trainers and athletes for putting together these events, with such an easy going, yet competitive atmoshpere, im looking forward to competing in the following fridays to come.
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