Pre-WOD:
1 attempt max pull-ups= 31reps PR
5 x 5 OHS (adding weight)
30/40/50/55/60kg x4 just missed the last rep!
WOD:
1 -> 10 OHS 40kg
10 -> 1 barbell rollouts
time=13:24
Post-WOD:
Tabata bottom-to-bottom squats
Saturday, 14 May 2011
tuesday 10/5/11
Pre-WOD:
As many American KB swings as you can in 2 minutes. your score = weight x reps
28kg x 50reps=1400 (40 reps in first set!)
WOD:
Up and back ladder -
10 competition push-ups
20 double-unders / 60 single-unders
30 sit-ups
40 squats
50 cockroaches
600m run
time=10:01
Post-WOD:
repeat pre-wod with same weight = only managed 30 reps so buggered!
then netball game
As many American KB swings as you can in 2 minutes. your score = weight x reps
28kg x 50reps=1400 (40 reps in first set!)
WOD:
Up and back ladder -
10 competition push-ups
20 double-unders / 60 single-unders
30 sit-ups
40 squats
50 cockroaches
600m run
time=10:01
Post-WOD:
repeat pre-wod with same weight = only managed 30 reps so buggered!
then netball game
monday 9/5/11
Pre-WOD:5 x 8 hanging cleans (increasing weight)
20/30/40/50/55kg
WOD:
5 rounds for time -
10 high stick jumps
20 American KB swings 24kg
400m run
time=17:26
My runs are killing me! looking forward to the 14km 'HBF run for a reason' on the 22nd of May and seeing what time i notch.
I cant remember ever running that far.. will surely be a fun event.
20/30/40/50/55kg
WOD:
5 rounds for time -
10 high stick jumps
20 American KB swings 24kg
400m run
time=17:26
My runs are killing me! looking forward to the 14km 'HBF run for a reason' on the 22nd of May and seeing what time i notch.
I cant remember ever running that far.. will surely be a fun event.
Saturday, 7 May 2011
friday 6/5/11
felt so hungover this morning. kicked my ass
Pre wod:
200m lunge (FEEL THE BURNNN)
morning wod..
for time:
25kb russian swings 32kg
50 pullups
75 burpee bar-touch
14:12
arvo wod..
flight simulator
5-10-15-20-25-30-35-40-45-50-45-40ect of:
double unders UNBROKEN
19:15
this was tough! on two seperate occassions during a rounds of 40 and 45 i screwed up the last one. Gotta say it was devastating for your motivation.
Calves were sore for about 5 days after this wod.
Pre wod:
200m lunge (FEEL THE BURNNN)
morning wod..
for time:
25kb russian swings 32kg
50 pullups
75 burpee bar-touch
14:12
arvo wod..
flight simulator
5-10-15-20-25-30-35-40-45-50-45-40ect of:
double unders UNBROKEN
19:15
this was tough! on two seperate occassions during a rounds of 40 and 45 i screwed up the last one. Gotta say it was devastating for your motivation.
Calves were sore for about 5 days after this wod.
tues 3/5/11
pre wod: max pullups =30
morning wod..
7 rounds of:
10 'V' ups
200m run
5 burpee C+P 40kg (cant let go of bar between reps)
time=15:42
morning wod..
7 rounds of:
10 'V' ups
200m run
5 burpee C+P 40kg (cant let go of bar between reps)
time=15:42
Monday, 2 May 2011
monday 2/5/11
morning wod..
warmup: 500 single unders for time = 3:12sec
warmup: 500 single unders for time = 3:12sec
AMRAP 12
12 clean and press 40kg
12 burpee bar jumps
12 air squats
butterfly pullup practice
1st min- 1pullup
2nd min- 2 pullups
3rd min- 3 pullups..ectgo for as long as you can finish the set in a row, no dividing sets. butterfly only.
finished with 12 pullups.
amrap 5
10 push press 40kg
10 pullups
10 wallballs 7kg
total=3/1rep
Sunday, 1 May 2011
rest day
So the 2011 crossfit games open has ended! a great experience, and my first taste of the competitive atmosphere that the crossfit community prides themselves on. A mixture of challenging/fun workouts which will definitely be repeated in my future training, will be very cool to see how far Ive progressed since first attempting the wods.
Not only was it my first games experience, but also Cooee Crossfit's first since opening their doors in January. We had 8 athletes take part in the online competition and all other Cooee athletes battled scaled versions of the wods in the box. Each athlete had varying results. however, all took away with them a new found sense of self-achievement and confidence that I'm sure has a lit a competitive fire in theirs bellies.. i know i have!
One athlete from Cooee, Liam '6-pack' pack, Studying a major in HR and minor in PR at the university of Notre Dame. Wrote an article which sums up the vibe at Cooee in relation to the games.
The Cooee CrossFit Box (gym) in Shenton Park is currently competing in its first Reebok CrossFit Games Open.
The Box has only been operating since January 26, 2011, which has contributed to a massive disadvantage to Cooee athletes who have only had 6 weeks preparation for the games.
CrossFit is a high intensity sport that physically pushes the human body to exhaustion involving weights, cardio and gymnastic exercises.
Cooee CrossFit has encouraged all of their athletes to participate in the games workouts, however, only 7 officially registered.
Owner of Cooee CrossFit, Match Murphy, believes his athletes will have a disadvantage against other Boxes because his athletes cannot prepare adequately.
“Exercises which are going to come up are more complex and we haven’t had the time to develop the strength and coordination to do a few let alone multiples,” he said.
Mr Murphy hoped he could prepare his athletes both physically and mentally for the games but he does not expect immediate results.
“Winning the games for a Cooee CrossFit athlete is an unrealistic goal and if they push too hard in an attempt to win the games there could risk injury or low morale.”
Mr. Murphy endeavors to communicate with his athletes to help them understand that they should want participation not results.
An athlete at Cooee CrossFit, Tim Marshall, shares Mr. Murphy’s views “I just want to learn and do my best,” he said.
Mr. Marshall has been a Cooee athlete since their establishment and hopes that his first games will provide him with new levels of physical ability and intensity.
Mr. Marshall also acknowledged the lack of preparation time for the games “ I struggle with the strength aspect of CrossFit, I need better conditioning.
“It helps when Match and I get to chat and he reminds me it is all fun and not to get attached to my place,” he said.
This however, is not Mr Murphy or Mr Marshall’s views about the games next year, both have higher expectations collectively and individually.
“Our team will be a lot more competitive next year and can be more highly placed in Western Australia,” said Mr Murphy.
“I’m hoping to be on top of the pack, right now I am not even half way which is disappointing, but it is the start of something greater,” said Mr Marshall.
The disadvantage that Cooee and its athletes have for the 2011 Reebok CrossFit Games Open is obviously huge, however their fighting spirit is not.
Not only was it my first games experience, but also Cooee Crossfit's first since opening their doors in January. We had 8 athletes take part in the online competition and all other Cooee athletes battled scaled versions of the wods in the box. Each athlete had varying results. however, all took away with them a new found sense of self-achievement and confidence that I'm sure has a lit a competitive fire in theirs bellies.. i know i have!
One athlete from Cooee, Liam '6-pack' pack, Studying a major in HR and minor in PR at the university of Notre Dame. Wrote an article which sums up the vibe at Cooee in relation to the games.
Cooee CrossFit Bracing for Challenge
01/04/2011The Cooee CrossFit Box (gym) in Shenton Park is currently competing in its first Reebok CrossFit Games Open.
The Box has only been operating since January 26, 2011, which has contributed to a massive disadvantage to Cooee athletes who have only had 6 weeks preparation for the games.
CrossFit is a high intensity sport that physically pushes the human body to exhaustion involving weights, cardio and gymnastic exercises.
Cooee CrossFit has encouraged all of their athletes to participate in the games workouts, however, only 7 officially registered.
Owner of Cooee CrossFit, Match Murphy, believes his athletes will have a disadvantage against other Boxes because his athletes cannot prepare adequately.
“Exercises which are going to come up are more complex and we haven’t had the time to develop the strength and coordination to do a few let alone multiples,” he said.
Mr Murphy hoped he could prepare his athletes both physically and mentally for the games but he does not expect immediate results.
“Winning the games for a Cooee CrossFit athlete is an unrealistic goal and if they push too hard in an attempt to win the games there could risk injury or low morale.”
Mr. Murphy endeavors to communicate with his athletes to help them understand that they should want participation not results.
An athlete at Cooee CrossFit, Tim Marshall, shares Mr. Murphy’s views “I just want to learn and do my best,” he said.
Mr. Marshall has been a Cooee athlete since their establishment and hopes that his first games will provide him with new levels of physical ability and intensity.
Mr. Marshall also acknowledged the lack of preparation time for the games “ I struggle with the strength aspect of CrossFit, I need better conditioning.
“It helps when Match and I get to chat and he reminds me it is all fun and not to get attached to my place,” he said.
This however, is not Mr Murphy or Mr Marshall’s views about the games next year, both have higher expectations collectively and individually.
“Our team will be a lot more competitive next year and can be more highly placed in Western Australia,” said Mr Murphy.
“I’m hoping to be on top of the pack, right now I am not even half way which is disappointing, but it is the start of something greater,” said Mr Marshall.
The disadvantage that Cooee and its athletes have for the 2011 Reebok CrossFit Games Open is obviously huge, however their fighting spirit is not.
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