wod:
3minutes to complete
10m shuttle run x6
amrap burpee deck jumps
3minutes to complete
10m shuttle run x12
amrap burpee deck jumps
3minutes to complete
10m shuttle run x18
amrap burpee deck jumps..
so on until no longer possible to finish shuttle run and 1 burpee deck jump..
score=total # burpee deck jumps x # of rounds
total=8 rounds x 78 deck jumps = 624
Saturday 31 December 2011
Friday 30 December 2011
calisthenics and planche training
3x 20 Psuedo pushups (hands inline with hips)
then
back lever hold (held for 5 seconds)
then
8x8
strict parrallel bar rows
eccentric dips from support
box progression hspu
then
back lever hold (held for 5 seconds)
then
8x8
strict parrallel bar rows
eccentric dips from support
box progression hspu
Thursday 29 December 2011
swimming lessons
wod#1 swimming lessons:
100m freestyle
100m breastroke
100m just kicking
100m just arms
 |
| somewhat resembles myself in the water |
wod#2
work up to max deadlift=145kg
The deadlift isnt a pr, but its the heaviest ive lifted since hurting my back. Ive figured out that stretching my hamstrings and using my glutes more is a must when i do any kind of heavy deadlifts.
The swimming was good! hard, but neccesary if im to get better, its approaching the hottest part of summer in Perth and i plan on doing alot of swim wods to replace some metcons. My friend Matt is a swimming instructor and we focused on my breathing, stroke pace and kicking, for some things to work on. Cheers matt!
Tuesday 27 December 2011
tuesday 27th dec
wod#1 - gymnastics strength:
for quality, perform in any order
30 handstand pushups
45 L-sit pullups
60 bar dips
wod#2- Amrap 12
60kg bench press 3 reps (started at 70kg but had to come down..)
80kg back squat 5 reps
total=10rds 1 rep
then
2 car pushes to exhaustion..( until we get a prowler sled, my brothers car is gonna do the job ;))
wod#3- ROCKCLIMBING!
for quality, perform in any order
30 handstand pushups
45 L-sit pullups
60 bar dips
wod#2- Amrap 12
60kg bench press 3 reps (started at 70kg but had to come down..)
80kg back squat 5 reps
total=10rds 1 rep
then
2 car pushes to exhaustion..( until we get a prowler sled, my brothers car is gonna do the job ;))
wod#3- ROCKCLIMBING!
Monday 26 December 2011
games wod 5
wod:
3minutes to complete
10m shuttle run x6
amrap burpee deck jumps
3minutes to complete
10m shuttle run x12
amrap burpee deck jumps
3minutes to complete
10m shuttle run x18
amrap burpee deck jumps..
so on until no longer possible to finish shuttle run and 1 burpee deck jump..
score=total # burpee deck jumps x # of rounds
total=8 rounds x 54 deck jumps = 432
(a great wod that required no equipment other than a tape measure and two markers, my goal was to rest more instead of doing burpee deck jump (which is a burpee, followed by 1 situp) however, if i redo this wod i will do more burpees as it wasnt that hard until the last round and it wasnt worth resting more.. what i mean by that is, i dont think i could do a ninth round even with more rest, however think i could do more burpees and get the same number of rounds. A little tactical hindsight.
3minutes to complete
10m shuttle run x6
amrap burpee deck jumps
3minutes to complete
10m shuttle run x12
amrap burpee deck jumps
3minutes to complete
10m shuttle run x18
amrap burpee deck jumps..
so on until no longer possible to finish shuttle run and 1 burpee deck jump..
score=total # burpee deck jumps x # of rounds
total=8 rounds x 54 deck jumps = 432
(a great wod that required no equipment other than a tape measure and two markers, my goal was to rest more instead of doing burpee deck jump (which is a burpee, followed by 1 situp) however, if i redo this wod i will do more burpees as it wasnt that hard until the last round and it wasnt worth resting more.. what i mean by that is, i dont think i could do a ninth round even with more rest, however think i could do more burpees and get the same number of rounds. A little tactical hindsight.
Saturday 24 December 2011
cooee christmas wod!
 |
| Such a great christmas crew! tonnes of fun |
On the 12th Day of Christmas Cooee CrossFit brought to me… (drawn out of the hat, care of Lily)
One mountain climb
Two air squats
Three double-unders
Four sit-ups
Five walking lunges
Six toes to bar
Seven cockroaches
Eight pistols
Nine weighted get-ups
Ten (one) 200m run
Eleven box jumps
Twelve box dips
time=21:48
Friday 23 December 2011
Friday 23rd dec
wod#1
front squats
5 reps of 75% of 1rm=80kg
5 reps of 80% of 1rm=85kg
armap of 85% of 1rm=6reps @ 90kg
wod#2
3 rounds for time
10 reps of 60kg overhead squat
50 double unders
time=8:36
front squats
5 reps of 75% of 1rm=80kg
5 reps of 80% of 1rm=85kg
armap of 85% of 1rm=6reps @ 90kg
wod#2
3 rounds for time
10 reps of 60kg overhead squat
50 double unders
time=8:36
Thursday 22 December 2011
thursday 22 dec
wod#1
bench press
3-3-3
75/80/82.5kg pr
then
gymnastics ring practice:
backward roll to support (so damn close!)
got my very first back lever!!! (held for about 5 seconds, although need to work on getting my head more neutral instead of pasted onto my chest)
few front lever progressions (1 leg folded in)
wod#2
4 rounds
3 deadlifts 45kg
6 hanging cleans
9 power cleans
12 push presses
time=8:34
(arms were so blown out from the rings, felt pretty lethargic, need more rest and food)
bench press
3-3-3
75/80/82.5kg pr
then
gymnastics ring practice:
backward roll to support (so damn close!)
got my very first back lever!!! (held for about 5 seconds, although need to work on getting my head more neutral instead of pasted onto my chest)
few front lever progressions (1 leg folded in)
wod#2
4 rounds
3 deadlifts 45kg
6 hanging cleans
9 power cleans
12 push presses
time=8:34
(arms were so blown out from the rings, felt pretty lethargic, need more rest and food)
Wednesday 21 December 2011
rowing sucks!
wod#1: strength
37.5kg strict press x3
14kg strict pullup x3
42.5kg strict press x3
16kg strict pullup x3
45kg strict press x6
18kg strict pullup x6
then
4x5 strict handstand pushups
then
4x8 ring rows
4x8 ring dips
wod#2 metcon
4 rounds of
500m row
3min rest
times:
round 1) 1:37
round 2) 1:49
round 3) 1:46.6
round 4) 1:50.8
(some serious work on the rower is in order!)
practice backwards roll to support. So close but wrists started giving me grief from the handstand walk on monday so decided to leave it till next time. im getting much better at back levers too. keep working at em.
37.5kg strict press x3
14kg strict pullup x3
42.5kg strict press x3
16kg strict pullup x3
45kg strict press x6
18kg strict pullup x6
then
4x5 strict handstand pushups
then
4x8 ring rows
4x8 ring dips
wod#2 metcon
4 rounds of
500m row
3min rest
times:
round 1) 1:37
round 2) 1:49
round 3) 1:46.6
round 4) 1:50.8
(some serious work on the rower is in order!)
practice backwards roll to support. So close but wrists started giving me grief from the handstand walk on monday so decided to leave it till next time. im getting much better at back levers too. keep working at em.
Tuesday 20 December 2011
tuesday 20th dec
WOD # 1:
3-3-3-3-3 push press
40kg/50/60/65/70kg pr
WOD # 2:
600m run
21 box jumps 24"
21 burpees
400m run
15 box jumps
15 burpees
200m run
9 box jumps
9 burpees
time=8:43
3-3-3-3-3 push press
40kg/50/60/65/70kg pr
WOD # 2:
600m run
21 box jumps 24"
21 burpees
400m run
15 box jumps
15 burpees
200m run
9 box jumps
9 burpees
time=8:43
Monday 19 December 2011
deadlifts/handstand walking
wod#1: deadlift
3 reps of 75% of 1rm (1rm is 150kg) = 112.5kg
3 reps of 80% of 1rm = 120kg
amrap of 85% of 1rm = 13reps @ 127.5kg
then
4x8 eccentric lower from kneeling position
4x8 hip thruster 60kg
4x8 reverse hyper bodyweight
wod#2:
100m handstand walk for time
time=56:43
whole body is sore from today.. whole posterior chain is lit up after the deads, but it was the handstand walk which was one of the hardest things ive ever done. It just took so long.. didnt expect it to take that long but it was on soft grass which was unstable and it was real windy at the park, none the less i did it and am definatly better at handstands now.
3 reps of 75% of 1rm (1rm is 150kg) = 112.5kg
3 reps of 80% of 1rm = 120kg
amrap of 85% of 1rm = 13reps @ 127.5kg
then
4x8 eccentric lower from kneeling position
4x8 hip thruster 60kg
4x8 reverse hyper bodyweight
wod#2:
100m handstand walk for time
time=56:43
whole body is sore from today.. whole posterior chain is lit up after the deads, but it was the handstand walk which was one of the hardest things ive ever done. It just took so long.. didnt expect it to take that long but it was on soft grass which was unstable and it was real windy at the park, none the less i did it and am definatly better at handstands now.
Saturday 17 December 2011
wod games 4
wod:
15min clock
row 1km
then remainder of time to get max ground to overhead
score=time for row in seconds, minus kg of gtoh.
row=3:28.8 pr
ground to overhead= 91kg pr
total= 117.8
15min clock
row 1km
then remainder of time to get max ground to overhead
score=time for row in seconds, minus kg of gtoh.
row=3:28.8 pr
ground to overhead= 91kg pr
total= 117.8
Friday 16 December 2011
Epic training day
WOD# 1:
17 min AMRAP
Do 5, 24kg KB swings every minute and add 1 pull-up every minute
total= finished 12 full rounds
WOD#2: strength, resting between sets
front squats (1rm=107.5kg)
5 reps of 65% of 1rm=70kg
5 reps of 70% of 1rm=75kg
armap of 75% of 1rm=11reps @ 80kg
then
3x10 thusters 40kg
3x10 pistols
3x10 front rack lunges 40kg
WOD#3:
wod games 3
AMRAP 5 of deadlifts 70kg
rest 3 mins
AMRAP 1 of shoulder to overhead 40kg
total= 90 deadlifts (6370kg), 33 push press (1320kg)
total weight moved=7690kg
17 min AMRAP
Do 5, 24kg KB swings every minute and add 1 pull-up every minute
total= finished 12 full rounds
WOD#2: strength, resting between sets
front squats (1rm=107.5kg)
5 reps of 65% of 1rm=70kg
5 reps of 70% of 1rm=75kg
armap of 75% of 1rm=11reps @ 80kg
then
3x10 thusters 40kg
3x10 pistols
3x10 front rack lunges 40kg
WOD#3:
wod games 3
AMRAP 5 of deadlifts 70kg
rest 3 mins
AMRAP 1 of shoulder to overhead 40kg
total= 90 deadlifts (6370kg), 33 push press (1320kg)
total weight moved=7690kg
Thursday 15 December 2011
thursday 15th dec
wod#1 gym session with sprint guys
5x5 bench press
60kg/70/75/77.5pr/80x3
5x5 band supported squat
140kg/180/200/220/240kg
then pylometric, quick jumping drills
wod#2 YEAH TABATA
400m farmers carry with 32kg each hand (put down 4 times)
then
tabata hollow body
tabata squats=140
tabata superman
tabata pushups=77
tabata double unders=202
wod#3 Snatch practice
65kg pretty easy, couldnt lift 70kg though.
heres some snatch motivation.. so good!
http://youtu.be/FXd5ZXVQNlU
5x5 bench press
60kg/70/75/77.5pr/80x3
5x5 band supported squat
140kg/180/200/220/240kg
then pylometric, quick jumping drills
wod#2 YEAH TABATA
400m farmers carry with 32kg each hand (put down 4 times)
then
tabata hollow body
tabata squats=140
tabata superman
tabata pushups=77
tabata double unders=202
wod#3 Snatch practice
65kg pretty easy, couldnt lift 70kg though.
heres some snatch motivation.. so good!
http://youtu.be/FXd5ZXVQNlU
Wednesday 14 December 2011
wednesday 14th dec
wod#1: upper body strength
35kg strict press x5
16kg strict pullup x5
37.5kg strict press x5
14kg strict pullup x5
40kg strict press x8
12kg strict pullup x8
then
3x5 strict handstand pushups
then
3x8 ring rows
3x12 ring dips
wod#2 sprint training
3x 200m
rest 12mins between efforts
35kg strict press x5
16kg strict pullup x5
37.5kg strict press x5
14kg strict pullup x5
40kg strict press x8
12kg strict pullup x8
then
3x5 strict handstand pushups
then
3x8 ring rows
3x12 ring dips
wod#2 sprint training
3x 200m
rest 12mins between efforts
Monday 12 December 2011
scaled "Isabel"
wod#1 Scaled "Isabel"
30 snatches for time with 55kg
time=5:25
wod#2
deadlift
5 reps of 65% of 1rm (1rm is 150kg) = 97.5kg
5 reps of 70% of 1rm = 105kg
amrap of 75% of 1rm = 20reps @ 112.5kg
here's a clip of two crossfit hq trainers working the hang power snatch, this clip really hit home with me in terms of the hip drive for the snatch instead of the knee scoop which is what i was doing before. Isabel felt really good and i smashed my old time with heavier weight, very happy that the extra practive ive been doing is paying off. Looking forward to more training and to test out this improved technique with some 1rm snatch's.
30 snatches for time with 55kg
time=5:25
wod#2
deadlift
5 reps of 65% of 1rm (1rm is 150kg) = 97.5kg
5 reps of 70% of 1rm = 105kg
amrap of 75% of 1rm = 20reps @ 112.5kg
here's a clip of two crossfit hq trainers working the hang power snatch, this clip really hit home with me in terms of the hip drive for the snatch instead of the knee scoop which is what i was doing before. Isabel felt really good and i smashed my old time with heavier weight, very happy that the extra practive ive been doing is paying off. Looking forward to more training and to test out this improved technique with some 1rm snatch's.
Sunday 11 December 2011
muscle pit
work up to 1rm bench
90kg pretty easy (so close to 95kg)
work up to 1 rm clean
90kg (felt heavy, couldnt quite get the explosive lift i wanted)
work up to 1rm weighted dip
36kg
work up to 1rm farmer carry deadlift
140kg (unlike barbell dead, the grip was on the side of our legs, not infront)
3 sets of reverse hyper
90kg pretty easy (so close to 95kg)
work up to 1 rm clean
90kg (felt heavy, couldnt quite get the explosive lift i wanted)
work up to 1rm weighted dip
36kg
work up to 1rm farmer carry deadlift
140kg (unlike barbell dead, the grip was on the side of our legs, not infront)
3 sets of reverse hyper
Saturday 10 December 2011
saturday wod
games wod 2
21-15-9
sumodeadlift highpull 24kg kb
kb swing
hand release pushup
time=4:37
back squats:
5x5 (focusing on speed of movement)
60/70/80/90/60kg
21-15-9
sumodeadlift highpull 24kg kb
kb swing
hand release pushup
time=4:37
back squats:
5x5 (focusing on speed of movement)
60/70/80/90/60kg
Thursday 8 December 2011
sprint team strength training
Strength:
work up to 1rm bench press=90kg
work up to max clean=90kg
band supported squats, working up to 1rm=260kg
quick calf raises 3x10 with 100kg
chain squats:
1x 2 chains (35kg each chain)
1x 4 chains
1x 6 chains
reverse grip bench press 1x10, 40kg
wod:
"wod games -wod 2"
21-15-9
sdhp 24kg kb
kb swing 24kg
hand release pushup
time=4:50
10mins of core work
work up to 1rm bench press=90kg
work up to max clean=90kg
band supported squats, working up to 1rm=260kg
quick calf raises 3x10 with 100kg
chain squats:
1x 2 chains (35kg each chain)
1x 4 chains
1x 6 chains
reverse grip bench press 1x10, 40kg
wod:
"wod games -wod 2"
21-15-9
sdhp 24kg kb
kb swing 24kg
hand release pushup
time=4:50
10mins of core work
Wednesday 7 December 2011
sprint training!
wod#1
3-3-3-3-3 push press
60kg/65(f)/65/67.5(f)/67.5(f)
wod#2
3x3 slow muscle ups
then
amrap15
200m run
10 ohs 40kg
10 situps
total=6rds
wod#3
4x200m sprint (roughly between 24-27seconds)
8 mins rest inbetween
SUCH A GOOD TRAINING DAY! went down to the athletics track with my good friend maurice who is currently training for a national 100m race in Adelaide this boxing day. needless to say, he's fast. This type of training is just what i want to focus on. Short, anaerobic explosive efforts to get me more POWER. Im going to the W.A athletics stadium in the morning with the team to do some weight training, it will be interesting to see what that are doing and if i can introduce anything into my own regime. Always looking for different training methods and experiences in order to get better.. keeping it crossfit.
3-3-3-3-3 push press
60kg/65(f)/65/67.5(f)/67.5(f)
wod#2
3x3 slow muscle ups
then
amrap15
200m run
10 ohs 40kg
10 situps
total=6rds
wod#3
4x200m sprint (roughly between 24-27seconds)
8 mins rest inbetween
SUCH A GOOD TRAINING DAY! went down to the athletics track with my good friend maurice who is currently training for a national 100m race in Adelaide this boxing day. needless to say, he's fast. This type of training is just what i want to focus on. Short, anaerobic explosive efforts to get me more POWER. Im going to the W.A athletics stadium in the morning with the team to do some weight training, it will be interesting to see what that are doing and if i can introduce anything into my own regime. Always looking for different training methods and experiences in order to get better.. keeping it crossfit.
Tuesday 6 December 2011
tuesday 6th dec
WOD # 1:
3-3-3-3-3 snatch grip deadlift
40/60/80/100/121kg
WOD # 2:
15-12-9-6-3-6-9-12-15
Double-unders
Competition Push-ups
Hollow rock
time=8:23
WOD # 3:
300m row
30 med ball jumps
2:02
3-3-3-3-3 snatch grip deadlift
40/60/80/100/121kg
WOD # 2:
15-12-9-6-3-6-9-12-15
Double-unders
Competition Push-ups
Hollow rock
time=8:23
WOD # 3:
300m row
30 med ball jumps
2:02
Sunday 4 December 2011
Friday 2 December 2011
Thursday 1 December 2011
tabata super slow 1rep
wod # 1:
hang power snatch
3-3-3-3-3
40kg/45/50/55/57.5x1
hang power clean
3-3-3-3-3
70kg/75/80/82.5(f)/82.5
wod # 2:
tabata super slow squat 35kg
tabata super slow ring dip
tabata super slow deadlift 70kg
tabata super slow pullup
then
1min max 30kg bench press=44reps
3 skin the cats
wod # 3:
5 SDHP 50kg
20 KB swings 24kg
10 cleans 50kg
20 KB swings
15 snatches 50kg
20 KB swings
10 cleans 50kg
20 KB swings
5 SDHP 50kg
time=13:03
then
500m row, 400m run
time=3:58
felt so sluggish after this morning strength wod, and my last 2 wod's reflected this. Had no energy on wod 3, but enjoyed the variation with wod 2! What we did was a tabata, however during the 20seconds we only did 1 rep, as slow as possible then rested 10 seconds. this became super hard on the dip, pullup and the deadlift but not so much the squat.. the point of this was to build strength through the movement and make it a more isometric workout, focusing on good technique and pure strength to hold that good position over 20 seconds (10 seconds down, 10 seconds up) really enjoyed the variation, thats what crossfit's all about!
gonna be sore tomorrow..
hang power snatch
3-3-3-3-3
40kg/45/50/55/57.5x1
hang power clean
3-3-3-3-3
70kg/75/80/82.5(f)/82.5
wod # 2:
tabata super slow squat 35kg
tabata super slow ring dip
tabata super slow deadlift 70kg
tabata super slow pullup
then
1min max 30kg bench press=44reps
3 skin the cats
wod # 3:
5 SDHP 50kg
20 KB swings 24kg
10 cleans 50kg
20 KB swings
15 snatches 50kg
20 KB swings
10 cleans 50kg
20 KB swings
5 SDHP 50kg
time=13:03
then
500m row, 400m run
time=3:58
felt so sluggish after this morning strength wod, and my last 2 wod's reflected this. Had no energy on wod 3, but enjoyed the variation with wod 2! What we did was a tabata, however during the 20seconds we only did 1 rep, as slow as possible then rested 10 seconds. this became super hard on the dip, pullup and the deadlift but not so much the squat.. the point of this was to build strength through the movement and make it a more isometric workout, focusing on good technique and pure strength to hold that good position over 20 seconds (10 seconds down, 10 seconds up) really enjoyed the variation, thats what crossfit's all about!
gonna be sore tomorrow..
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