wod:
AMRAP 5mins
60kg squat cleans
total:
tim=23
jack=28
Had a short wod with my bro, just a casual 5 min squat clean amrap.. no biggie.
This destroyed me.
jack is getting better and its now a constant battle if i want to win a wod against him, some brotherly competition is a good thing.
Sunday 31 July 2011
Thursday 28 July 2011
Leg destroyer
3 rounds for time -
400m run
12 OHS 45kg
21 box jumps 24"
time=15:15
Could have got a much better time if my legs wernt dead from the walking lunges. Looking back, might have been a smarter option just letting the legs recover instead of destroying them.
If only i could say no to a good wod.
400m run
12 OHS 45kg
21 box jumps 24"
time=15:15
Could have got a much better time if my legs wernt dead from the walking lunges. Looking back, might have been a smarter option just letting the legs recover instead of destroying them.
If only i could say no to a good wod.
Wednesday 27 July 2011
"Jackie and then some"
wod:
"jackie"
1000m row
50 thrusters with 20kg barbell
30 pullups
then 60secs after, complete:
200m weighted walking lunge (16kg vest)
Jack and myself wanted to do jackie today as it was on the mainsite a few days ago, however since i have done the wod before, I felt that a good physical and mental challenge would be to include a gruelling test to finish the wod. Walking lunges was that test.
finished the first part, "jackie" in 9:54 (about 3 mins better than my previous). had 1 min to put the weight vest on before starting the lunges. Finished the lunges in 11:02 for an overall time of 21:56.
Its fair to say my legs are destroyed today.
"jackie"
1000m row
50 thrusters with 20kg barbell
30 pullups
then 60secs after, complete:
200m weighted walking lunge (16kg vest)
Jack and myself wanted to do jackie today as it was on the mainsite a few days ago, however since i have done the wod before, I felt that a good physical and mental challenge would be to include a gruelling test to finish the wod. Walking lunges was that test.
finished the first part, "jackie" in 9:54 (about 3 mins better than my previous). had 1 min to put the weight vest on before starting the lunges. Finished the lunges in 11:02 for an overall time of 21:56.
Its fair to say my legs are destroyed today.
Tuesday 26 July 2011
"Naughty Forties" birthday wod
”Naughty Forties”
400m run
40 box jumps 24"
40 sit-ups
40 KB circles 24kg
40 KB push press 12kg each arm
40 ring dips
40 double-unders
40 lunges
400m run
time=18:10
Today's workout was designed by the birthday girl Kirst, who turned 40 and in celebration designed a grueling chipper for the occasion. I had to modify the wod due to some lower back pain which meant zero kb swings but none the less the same stimulus was achieved i feel.
400m run
40 box jumps 24"
40 sit-ups
40 KB circles 24kg
40 KB push press 12kg each arm
40 ring dips
40 double-unders
40 lunges
400m run
time=18:10
Today's workout was designed by the birthday girl Kirst, who turned 40 and in celebration designed a grueling chipper for the occasion. I had to modify the wod due to some lower back pain which meant zero kb swings but none the less the same stimulus was achieved i feel.
Monday 25 July 2011
sissy helen
3 rounds for time -
400m run
21 KB swings 10kg
12 pull-ups
time=9:00
my back is still sore as hell from the deadlift last tuesday, so i had to scale the kb swings to 10kg, hence "sissy helen".
My last time for helen was 12:09 with a 28kg kb, so im yet to try the wod as rx.. oops, looking forward to smashing my time with rx weight.
400m run
21 KB swings 10kg
12 pull-ups
time=9:00
my back is still sore as hell from the deadlift last tuesday, so i had to scale the kb swings to 10kg, hence "sissy helen".
My last time for helen was 12:09 with a 28kg kb, so im yet to try the wod as rx.. oops, looking forward to smashing my time with rx weight.
Tuesday 19 July 2011
strength and power
5x5 power cleans
40/50/60/70/80kg
3,6,9,6,3 reps of:
weighted sit-ups 20kg
box jump 28"
time=2:55
9,6,3,6,9 reps of:
weighted get-up 10kg
toes-to-bar
time=7:59
6x3 deadlift
60/80/100/120/140/150kg
I was always a sprinter. Not a long distance runner. In essence, i love these short heavy workouts. We have just started a 4:00pm 'strength and power' wod session, every tuesday and thursday. These will definatly be included in my training, above is how my session went. hit a power clean pr by along ways with 80kg (previous was 65?) the workouts were short and brutal (those get-ups suck!) finished things off with a deadlift pr 150kg x 3. Stoked with these new pr's however tweaked my lower back on the last set. I'll have to look out if the pain doesnt subside.. =)
40/50/60/70/80kg
3,6,9,6,3 reps of:
weighted sit-ups 20kg
box jump 28"
time=2:55
9,6,3,6,9 reps of:
weighted get-up 10kg
toes-to-bar
time=7:59
6x3 deadlift
60/80/100/120/140/150kg
I was always a sprinter. Not a long distance runner. In essence, i love these short heavy workouts. We have just started a 4:00pm 'strength and power' wod session, every tuesday and thursday. These will definatly be included in my training, above is how my session went. hit a power clean pr by along ways with 80kg (previous was 65?) the workouts were short and brutal (those get-ups suck!) finished things off with a deadlift pr 150kg x 3. Stoked with these new pr's however tweaked my lower back on the last set. I'll have to look out if the pain doesnt subside.. =)
Monday 18 July 2011
ripped undies front squats
Pre-WOD:
5 x 3 front squats
60kg/80/90/95/97.5x1
WOD:
21 SDHP / 9 KB circles 32kg
5 burpees
400m run
15 SDHP / 15 KB circles
5 burpees
400m run
9 SDHP / 21 KB circles
5 burpees
400m run
time=8:51
Just coming off a cold so i was happy with how i went considering i felt like dying. Hit both a 3rep max pr and a 1rep max pr on my front squat. My previous 1rep max was 95kg which is now my 3rep =) ripped my undies in the proccess tho lol.
5 x 3 front squats
60kg/80/90/95/97.5x1
WOD:
21 SDHP / 9 KB circles 32kg
5 burpees
400m run
15 SDHP / 15 KB circles
5 burpees
400m run
9 SDHP / 21 KB circles
5 burpees
400m run
time=8:51
Just coming off a cold so i was happy with how i went considering i felt like dying. Hit both a 3rep max pr and a 1rep max pr on my front squat. My previous 1rep max was 95kg which is now my 3rep =) ripped my undies in the proccess tho lol.
Friday 15 July 2011
15/7/11
Pre-WOD:
40-30-20-10
Double-unders
Sit-ups
time=4:15
WOD:
400m run
21 KB swings 32kg
21 pistols
400m run
15 KB swings
15 pistols
400m run
9 KB swings
9 pistols
400m run
time=14:31
The pre-wod was a shortened version of annie, which really warmed us up for a great wod (shirtless running in the rain). Did great until i broke up the second set of kb swings, its really hard to pick that thing up again and i lost alot of time, the pistols after that were horrible aswell.
40-30-20-10
Double-unders
Sit-ups
time=4:15
WOD:
400m run
21 KB swings 32kg
21 pistols
400m run
15 KB swings
15 pistols
400m run
9 KB swings
9 pistols
400m run
time=14:31
The pre-wod was a shortened version of annie, which really warmed us up for a great wod (shirtless running in the rain). Did great until i broke up the second set of kb swings, its really hard to pick that thing up again and i lost alot of time, the pistols after that were horrible aswell.
Thursday 14 July 2011
fran
Benchmark WOD: “Fran”
21-15-9
Thrusters 45kg
Pull-ups
time=7:54
After a week off for kids camp i came back to find out the wod was Fran..
Usually with a week off, there would be an expectation of a well-rested and energetic athlete, right? Well whoever said such things obviously never went to a kids camp before.
Felt super sluggish, but was eager to get back into training. This was the first time doing fran Rx'd, i could only muster a 30kg thruster for my cert so im happy to see progress in that sense.. however i know i have a long ways to go and next time should see a vast improvement in my time =) till then ill just keep on training!
21-15-9
Thrusters 45kg
Pull-ups
time=7:54
After a week off for kids camp i came back to find out the wod was Fran..
Usually with a week off, there would be an expectation of a well-rested and energetic athlete, right? Well whoever said such things obviously never went to a kids camp before.
Felt super sluggish, but was eager to get back into training. This was the first time doing fran Rx'd, i could only muster a 30kg thruster for my cert so im happy to see progress in that sense.. however i know i have a long ways to go and next time should see a vast improvement in my time =) till then ill just keep on training!
Friday 8 July 2011
friday snatch 8/7/11
WOD: The Snatch Session3 x 5 deadlift =80kg
3 x 3 hanging high pull =60kg
3 x 3 power snatch =50kg
3 x 3 snatch balance =40kg
3 x 1 squat snatch =60kg
felt super sore from the deadlift/du workout on wednesday.. was happy to even get 60kg, failed on a 67.5kg attempt which would of been a pr.
3 x 3 hanging high pull =60kg
3 x 3 power snatch =50kg
3 x 3 snatch balance =40kg
3 x 1 squat snatch =60kg
felt super sore from the deadlift/du workout on wednesday.. was happy to even get 60kg, failed on a 67.5kg attempt which would of been a pr.
Thursday 7 July 2011
Update
So i haven't posted in ages...
so what im gonna do is just list the previous few weeks worth of wod's:
21/6/11
pre-wod: strict press 5-3-3-1-1-1
40/45/45/50/55fail//50kg
wod:
5min amrap sqaut clean+jerk 75kg
total reps=5
23/6/11
pre-wod: Back squat 9-7-7-5-5
60/80/80/100/100kg
WOD:
12 min AMRAP
10 KB American swings 2pood
200m run
total rounds= 7/3
24/6/11
"FILTHY FILTHY FIFTY"
(slightly modified):50 reps of each -
Box jump 24″
Jumping pull-ups
KB American swings 1pood
Walking lunges
Knees to elbows
Push press 20kg
Supermans
Squats with 20kg sandbag
Burpees
Double-unders
time=21:51
25/6/11
The Primal Throwdown!
26/6/11
Super Ultra Mega rest day-trigger point therapy certification
27/6/11
WOD – “Smoking Gun” (modified) 15min cut-off
7 Rounds of:
7 deadlifts 60kg
7 cleans 60kg
7 clean & presses 60kg
7 burpees
total rounds=3/16
28/6/11
Pre-WOD:
Overhead squat 5, 3, 3, 1, 1, 1
50/60/70kg/80fail/75fail/75fail
WOD:AMRAP 15
5 overhead squats 50kg
10 toes to bar
15 double-unders
total rounds=7/6
1/7/11
Pre-WOD:
Snatch balance 5x1
20kg/30/40/50/60fail
WOD:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Pull-ups
Squat snatch 40kg
time=20 mins
4/7/11
WOD:
20 min AMRAP
400m row
15 American KB swings 2pood
10 box jumps 24"
total rounds=5
5/7/11
Benchmark WOD:
“Chelsea”
on the minute for 30 minutes -
5 pull-ups
10 push-ups
15 squats
total rounds=12 (+12 in remainder of 30 mins)
6/7/11
WOD:
5 rounds for time of:
50 double-unders
12 deadlifts 90kg
time=8:21
Post-WOD:
max strict handstand push-ups
total=6
so what im gonna do is just list the previous few weeks worth of wod's:
21/6/11
pre-wod: strict press 5-3-3-1-1-1
40/45/45/50/55fail//50kg
wod:
5min amrap sqaut clean+jerk 75kg
total reps=5
23/6/11
pre-wod: Back squat 9-7-7-5-5
60/80/80/100/100kg
WOD:
12 min AMRAP
10 KB American swings 2pood
200m run
total rounds= 7/3
24/6/11
"FILTHY FILTHY FIFTY"
(slightly modified):50 reps of each -
Box jump 24″
Jumping pull-ups
KB American swings 1pood
Walking lunges
Knees to elbows
Push press 20kg
Supermans
Squats with 20kg sandbag
Burpees
Double-unders
time=21:51
25/6/11
The Primal Throwdown!
26/6/11
Super Ultra Mega rest day-trigger point therapy certification
27/6/11
WOD – “Smoking Gun” (modified) 15min cut-off
7 Rounds of:
7 deadlifts 60kg
7 cleans 60kg
7 clean & presses 60kg
7 burpees
total rounds=3/16
28/6/11
Pre-WOD:
Overhead squat 5, 3, 3, 1, 1, 1
50/60/70kg/80fail/75fail/75fail
WOD:AMRAP 15
5 overhead squats 50kg
10 toes to bar
15 double-unders
total rounds=7/6
1/7/11
Pre-WOD:
Snatch balance 5x1
20kg/30/40/50/60fail
WOD:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Pull-ups
Squat snatch 40kg
time=20 mins
4/7/11
WOD:
20 min AMRAP
400m row
15 American KB swings 2pood
10 box jumps 24"
total rounds=5
5/7/11
Benchmark WOD:
“Chelsea”
on the minute for 30 minutes -
5 pull-ups
10 push-ups
15 squats
total rounds=12 (+12 in remainder of 30 mins)
6/7/11
WOD:
5 rounds for time of:
50 double-unders
12 deadlifts 90kg
time=8:21
Post-WOD:
max strict handstand push-ups
total=6
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