Small surf
CFWU
Five rounds for time of:
60kg Deadlift, 7 reps
30 Squats
7 Handstand push-ups (bridged)
time: 7:15
S beat me by about 20 secs :(
Tuesday 11 December 2012
Sunday 9 December 2012
Sunday 9 December 2012
Overcast - small surf. then got really hot
CFWU
SDHP - 150 - 8:30
Push press
30kg 5 sets of 5 - just playing around
R and S did the Big Ass Chipper. Thought S was going to pass out. it was hot and he went pretty hard.
CFWU
SDHP - 150 - 8:30
Push press
30kg 5 sets of 5 - just playing around
R and S did the Big Ass Chipper. Thought S was going to pass out. it was hot and he went pretty hard.
Saturday 8 December 2012
Saturday 8 December 2012
Have been flat out with work and family. Missed a few posts, haven't worked out. Had a couple of surfs.
Did however recieve new Rogue squat stand, Rogue Beater Bar, 70kg Worth of Rogue bumpers :))
CFWU
For time:
20kg Overhead squat, 30 reps
7 Muscle-up progressions
20kg Overhead squat, 20 reps
5 Muscle-up progressions
5minutes
Muscle ups were pretty ordinary.
using new gear
Back squats
30 -40 -50-60 (sets of 3) 60 was comfortable challenge
cleans
30kg need to work on these
then just to show of for my wife
weighted pullup 24kg
4 sets of 5
mucked around, was using two kettlebells between legs for weight. R took some photos. FUN!
Did however recieve new Rogue squat stand, Rogue Beater Bar, 70kg Worth of Rogue bumpers :))
CFWU
For time:
20kg Overhead squat, 30 reps
7 Muscle-up progressions
20kg Overhead squat, 20 reps
5 Muscle-up progressions
5minutes
Muscle ups were pretty ordinary.
using new gear
Back squats
30 -40 -50-60 (sets of 3) 60 was comfortable challenge
cleans
30kg need to work on these
then just to show of for my wife
weighted pullup 24kg
4 sets of 5
mucked around, was using two kettlebells between legs for weight. R took some photos. FUN!
Tuesday 4 December 2012
Tuesday 5 December 2012
Took D down the beach early this morning (0530). Hung out with him in the water while he played around with his bodyboard.
Had a quick Longboard while the family had a swim after D's guitar lesson.
CFWU
Had a quick Longboard while the family had a swim after D's guitar lesson.
CFWU
WOD-Pack
Complete as many rounds as possible in 15 minutes of:
8 Ring dips
10 Box jumps, 24” box
15kg barbell Overhead walking lunge, 12 steps
Total: 9 reps exactly
should have went heavier for lunges, but I wasn’t too confident.
Complete as many rounds as possible in 15 minutes of:
8 Ring dips
10 Box jumps, 24” box
15kg barbell Overhead walking lunge, 12 steps
Total: 9 reps exactly
should have went heavier for lunges, but I wasn’t too confident.
Sunday 2 December 2012
Sunday 2 December 2012
Lots of beach time with my kids this weekend. My wife has gone away to a black belt camp. It has been hot all weekend, 30+ deg celcius.
I had been feeling pretty pumped to get into the Big A$$ Chipper, been happy with how my WODs are progressing and thought I was going to put in a good show.
Started off pretty good doing it as Rx’d for Pack (minor adjustments for kgs). The thrusters were really challenging, did them in 17 + 3. When I went to do the OHSquats. I really struggled. Got to 12 and failed on the last rep. Stepped back took some breaths, then had another attempt. Got down but couldn’t get back out, dropped the bar, rested again, same. Did this 2 times. Then cracked the sh**s. I felt terrible physically and mentally. Been doing 20kg OHS, 3x15, in warmups for about 3 weeks now so I had been feeling pretty confident I would knock it over,even if in a broken set.
Anyway I grabbed the kids, I was dripping with sweat, and we went to the beach for a swim. It played on my mind, so idecided to have another crack at it. so here it is 2 hours later.
Big A$$ Chipper -Pack with self scaling
For time:
20 Wall ball shots, 5kg ball (unbroken)
20 Sit-ups (unbroken)
20 Box jump, 24” box (unbroken)
20 Push-ups
35kg Clean, 20 reps (unbroken)
80 single jump ropes
20 Thrusters, 7.5kg dumbbells (unbroken)
20 Pull-ups (unbroken)
25kg Overhead squat, 20 reps (15 + 5)
20 Kettlebell swings, 1 pood (unbroken)
65 pound Push press, 20 reps 17+3
20 Dips 12+3+5
25kg pound Sumo deadlift high pull, 20 reps (unbroken)
20 Burpees (unbroken, but slow)
35kg Back squat, 20 reps (unbroken, but slow)
20 sit-ups(unbroken)
20 Walking lunge steps - uphill
35kg Deadlift, 20 reps 15+5
20 Knees to elbows 8+3+3+6 sweaty hands
35kg for 3 reps then dropped it back to 25kg Front squat, 20 reps (2+ 18 really slow)
for a time of: 26:20
Feel much better for the second go
I had been feeling pretty pumped to get into the Big A$$ Chipper, been happy with how my WODs are progressing and thought I was going to put in a good show.
Started off pretty good doing it as Rx’d for Pack (minor adjustments for kgs). The thrusters were really challenging, did them in 17 + 3. When I went to do the OHSquats. I really struggled. Got to 12 and failed on the last rep. Stepped back took some breaths, then had another attempt. Got down but couldn’t get back out, dropped the bar, rested again, same. Did this 2 times. Then cracked the sh**s. I felt terrible physically and mentally. Been doing 20kg OHS, 3x15, in warmups for about 3 weeks now so I had been feeling pretty confident I would knock it over,even if in a broken set.
Anyway I grabbed the kids, I was dripping with sweat, and we went to the beach for a swim. It played on my mind, so idecided to have another crack at it. so here it is 2 hours later.
Big A$$ Chipper -Pack with self scaling
For time:
20 Wall ball shots, 5kg ball (unbroken)
20 Sit-ups (unbroken)
20 Box jump, 24” box (unbroken)
20 Push-ups
35kg Clean, 20 reps (unbroken)
80 single jump ropes
20 Thrusters, 7.5kg dumbbells (unbroken)
20 Pull-ups (unbroken)
25kg Overhead squat, 20 reps (15 + 5)
20 Kettlebell swings, 1 pood (unbroken)
65 pound Push press, 20 reps 17+3
20 Dips 12+3+5
25kg pound Sumo deadlift high pull, 20 reps (unbroken)
20 Burpees (unbroken, but slow)
35kg Back squat, 20 reps (unbroken, but slow)
20 sit-ups(unbroken)
20 Walking lunge steps - uphill
35kg Deadlift, 20 reps 15+5
20 Knees to elbows 8+3+3+6 sweaty hands
35kg for 3 reps then dropped it back to 25kg Front squat, 20 reps (2+ 18 really slow)
for a time of: 26:20
Feel much better for the second go
Friday 30 November 2012
Saturday 1 December 2012
Took the kids down the beach 5:30 this morning - R is at blackbelt camp for weekend- W and I played around while D slept in the car.
hot day
CFWU
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 4kg? ball, 10 ft target (Reps) 17, 15,11
Sumo deadlift high-pull, 35 kg(Reps) 21, 15, 11
Box Jump, 20” box (Reps) 17, 15, 17
Push-press, 35kg (Reps) 14, 15, 13
Burpees 14, 10, 12
Total: 217
Add on
Did FGB this morning, feeling rested and it has cooled down heaps. Just decided to do weighted pullups .
BW 67kg (I haven’t weighed in for a couple of months, reckon I might be heavier now.
5 sets of 3
10kg - 20kg - 25kg - 26.25kg - 28.75
Loved these! Hard but fun. Need to now work on a new pullup bar and sort out my belt setup. Go heavier next time for sure!
hot day
CFWU
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 4kg? ball, 10 ft target (Reps) 17, 15,11
Sumo deadlift high-pull, 35 kg(Reps) 21, 15, 11
Box Jump, 20” box (Reps) 17, 15, 17
Push-press, 35kg (Reps) 14, 15, 13
Burpees 14, 10, 12
Total: 217
Add on
Did FGB this morning, feeling rested and it has cooled down heaps. Just decided to do weighted pullups .
BW 67kg (I haven’t weighed in for a couple of months, reckon I might be heavier now.
5 sets of 3
10kg - 20kg - 25kg - 26.25kg - 28.75
Loved these! Hard but fun. Need to now work on a new pullup bar and sort out my belt setup. Go heavier next time for sure!
Friday 30 November 2012
Surf Tiny
Went to do WOD => FGB but it was really hot, so I took the kids down to the beach instead :)
Rest DAY
Went to do WOD => FGB but it was really hot, so I took the kids down to the beach instead :)
Rest DAY
Tuesday 27 November 2012
Wednesday 28 Novemeber 2012
So over the Nor'easter
CFWU
WOD
Puppies (
Three rounds for time of:
10 Toes-to-bar (can’t keep legs straight for these :( )
Row 200 meters with straight legs (no rower - subbed 30 SDHP)
10 Rower-facing burpees
Row 200 meters with straight arms (no rower - subbed 30 SDHP)
Time: 15:01
CFWU
WOD
Puppies (
Three rounds for time of:
10 Toes-to-bar (can’t keep legs straight for these :( )
Row 200 meters with straight legs (no rower - subbed 30 SDHP)
10 Rower-facing burpees
Row 200 meters with straight arms (no rower - subbed 30 SDHP)
Time: 15:01
Monday 26 November 2012
Tuesday 27 November 2012
CFWU
WOD
For time:
5 Front squats
25 pull-ups
4 Front squats
20 pull-ups
3 Front squats
15 pull-ups
2 Front squats
10 pull-ups
1 Front squat
5 pull-ups
35 kg - should have used heaps more weight :(
time 7:03
WOD
For time:
5 Front squats
25 pull-ups
4 Front squats
20 pull-ups
3 Front squats
15 pull-ups
2 Front squats
10 pull-ups
1 Front squat
5 pull-ups
35 kg - should have used heaps more weight :(
time 7:03
Saturday 24 November 2012
Sunday 25 November 2012
CFWU
WOD - Diane
Pack:
21-15-9
75 kg Deadlift
Handstand push-ups - bridged on feet
Time: 6:20
I think that may have been the most weight I have moved on a bar :)
WOD - Diane
Pack:
21-15-9
75 kg Deadlift
Handstand push-ups - bridged on feet
Time: 6:20
I think that may have been the most weight I have moved on a bar :)
Friday 23 November 2012
CFWU
Pack
Five rounds for time of:
Row 1000 meters
200 meter Farmer carry, 30 pound dumbbells
30 pound dumbbell Waiter walk, 50 meters, Right arm
30 pound dumbbell Waiter walk, 50 meters, Left arm
DNF :((
Pack
Five rounds for time of:
Row 1000 meters
200 meter Farmer carry, 30 pound dumbbells
30 pound dumbbell Waiter walk, 50 meters, Right arm
30 pound dumbbell Waiter walk, 50 meters, Left arm
DNF :((
Monday 19 November 2012
Tuesday 20 November
CFWU x3
Pack:
Five rounds for time of:
Run 400 meters
15 Burpees
10 Two-hand dumbbell Bent over row, 15kg each
Time: 24:12
Saturday 17 November 2012
Sunday 18 November 2012
Big Storm last night generated junky swell with short period.
CFWU
WOD - Back Squats
2-2-2-2-2-2-2-2-2-2
In Kgs
20-30-35-40-45-50-55-60.
Had to stop at round 8. Don't have a squat rack yet (it has been ordered). was using a cheapo bench press to rack it up, by I was getting in to many awkard position decided to call it for safety sake.
CFWU
WOD - Back Squats
2-2-2-2-2-2-2-2-2-2
In Kgs
20-30-35-40-45-50-55-60.
Had to stop at round 8. Don't have a squat rack yet (it has been ordered). was using a cheapo bench press to rack it up, by I was getting in to many awkard position decided to call it for safety sake.
Saturday 17 November 2012
SUPER Wet - H.eaps of rain today and yesterday.
Too wet to workout in the shed, had a rest day
Too wet to workout in the shed, had a rest day
Friday 16 November 2012
Friday 16 November 2012
CFWU
Pack: “Barbara lite”
Five rounds, each for time of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
Rest precisely three minutes between each round.
1- 2:50, 2- 2:35, 3- 2:42, 4- 2:54, 5- 3:03
total work 14:04 + rest 12:00 =26:04
Pack: “Barbara lite”
Five rounds, each for time of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
Rest precisely three minutes between each round.
1- 2:50, 2- 2:35, 3- 2:42, 4- 2:54, 5- 3:03
total work 14:04 + rest 12:00 =26:04
Thursday 15 November 2012
Wednesday 14 November 2012
Tuesday 14 November 2012
Slept in
CFWU
CFWU
Wod
Seven rounds for time of:
33kg Thruster, 12 reps
9 Toes-to-bar
Run 200 meters with a 10kg medicine ball
time 27:00
Seven rounds for time of:
33kg Thruster, 12 reps
9 Toes-to-bar
Run 200 meters with a 10kg medicine ball
time 27:00
Monday 13 November 2012
Surf - morning - Middles
CFWU
WOD - Clovis - RIP
Run 6.5 kM
100 Burpee pull-ups
1km / 15 burpee pull ups + extra to finish
52:33
CFWU
WOD - Clovis - RIP
Run 6.5 kM
100 Burpee pull-ups
1km / 15 burpee pull ups + extra to finish
52:33
Friday 9 November 2012
Saturday 10 November 2012
Surf - Woohoo! I've missed it so much this week. Surprising, fun surf at Middles. The wind backed off and we got some glassy waves. After a coffee it was still offshore so I went for another surf.
CFWU
RIP- RALPH
Pack
Four rounds for time of:
52kg Deadlift, 8 reps
10 Burpees
15 foot Rope climb, 3 ascents (subbed 40 rope pullups)
Run 600 meters (actually 700m)
Time 33:19
My Stretching routine has been a bit lapse lately. Report writing time :(
CFWU
RIP- RALPH
Pack
Four rounds for time of:
52kg Deadlift, 8 reps
10 Burpees
15 foot Rope climb, 3 ascents (subbed 40 rope pullups)
Run 600 meters (actually 700m)
Time 33:19
My Stretching routine has been a bit lapse lately. Report writing time :(
Thursday 8 November 2012
Friday 9 November 2012
9.11.12
Huge storm last night, hardly any sleep:(
I so need a surf!
CFWU
Started using 12kg for squats now.
Pullups felt almost relaxing today
WOD
Pack
20 Handstand push-ups (progression - feet on a ladder level with waist)
40kg Deadlift, 20 reps (My shins :( )
15kg Dumbbell push press, 20 reps
40 Kettlebell swings, 16 kg
Row 20 calories (20 Burpees)
5 Muscle-ups (or progressions)
Time 9:57
I really needed this WOD My back was so sore after last WOD (Tuesdays) possibly poor form, possibly muscles i had not reallyutilised so much before anyway todays WOD got everything moving again :))
Had never done deadlifts before, watched a variety of Rippetoe clips- my shins are the sorest part of me today.
Push Press felt too light.
Burpees are always harder than i think they are going to be.
Muscle Ups are still a work in progress. I reckon if my rings were high enough to kip on might have more luck. I have managed a couple on other occasions, got one today and then did progressions for rest.
Huge storm last night, hardly any sleep:(
I so need a surf!
CFWU
Started using 12kg for squats now.
Pullups felt almost relaxing today
WOD
Pack
20 Handstand push-ups (progression - feet on a ladder level with waist)
40kg Deadlift, 20 reps (My shins :( )
15kg Dumbbell push press, 20 reps
40 Kettlebell swings, 16 kg
Row 20 calories (20 Burpees)
5 Muscle-ups (or progressions)
Time 9:57
I really needed this WOD My back was so sore after last WOD (Tuesdays) possibly poor form, possibly muscles i had not reallyutilised so much before anyway todays WOD got everything moving again :))
Had never done deadlifts before, watched a variety of Rippetoe clips- my shins are the sorest part of me today.
Push Press felt too light.
Burpees are always harder than i think they are going to be.
Muscle Ups are still a work in progress. I reckon if my rings were high enough to kip on might have more luck. I have managed a couple on other occasions, got one today and then did progressions for rest.
Tuesday 6 November 2012
Tuesday 6 November 2012
No surf- too windy
CFWU
Five rounds for time of:
35kg Power clean and jerk, 8 reps
Rope pull ups, 15 reps
Time: 17:05
CFWU
Five rounds for time of:
35kg Power clean and jerk, 8 reps
Rope pull ups, 15 reps
Time: 17:05
Monday 5 November 2012
Too windy
CFWU
WOD
Three rounds for time of:
15kg Overhead squat, 10 reps
25 Tuck Jumps
Time 6:10
Noticing o/h squats are feeling more comfortable :)
CFWU
WOD
Three rounds for time of:
15kg Overhead squat, 10 reps
25 Tuck Jumps
Time 6:10
Noticing o/h squats are feeling more comfortable :)
Sunday 4 November
Surfed for 3 hours at middles - exhausted!
CFWU
WOD
Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
Ok so i tried to do this at pack level. It was mid afternoon and hot. My body was still feeling it from two tiring surfs. got through 2 rounds and flaked. good fun:)
CFWU
WOD
Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
Ok so i tried to do this at pack level. It was mid afternoon and hot. My body was still feeling it from two tiring surfs. got through 2 rounds and flaked. good fun:)
Saturday 3 November 2012
Saturday 3 November 2012
Surfed - Middles - 2 hours of non-stop paddling against the current.
Exhausted. Decided to have an extra rest day :)
Exhausted. Decided to have an extra rest day :)
Friday 2 November 2012
Friday 2 November 2012
Really windy - stayed in bed.
Drove down coast and went to my daughters sports day :)
Drove down coast and went to my daughters sports day :)
CFWU
WOD - KELLY
Five rounds for time of:
Run 400 meters
15 Box jump, 24 inch box
15 Wall ball shots, 20 pound ball (homemade and I don’t have scales- maybe 7kg)
Time 27:44
Where did I lose time? Needed to push harder on the runs. First session on new box and fell on the first jump! I was bit nervous rest of first round. Pretty happy with Wall Ball efforts.
Nearly put this WOD off. Miss my WOD Buddy:(
Seems as if a lot of people opted out of the 5 rounds of running in trade off for more box jumps and wall balls
WOD - KELLY
Five rounds for time of:
Run 400 meters
15 Box jump, 24 inch box
15 Wall ball shots, 20 pound ball (homemade and I don’t have scales- maybe 7kg)
Time 27:44
Where did I lose time? Needed to push harder on the runs. First session on new box and fell on the first jump!
I was bit nervous rest of first round. Pretty happy with Wall Ball efforts.Nearly put this WOD off. Miss my WOD Buddy:(
Seems as if a lot of people opted out of the 5 rounds of running in trade off for more box jumps and wall balls
Thursday 1 November 2012
Wednesday 31 October 2012
Wednesday 31 October 2012
Slept in Again
Too much crap food
CFWU
did push up intead of dips, just for a change
WOD - Power Snatch
Still working on technique could have went heavier (Ithink )
In Kg the following
12.5-22.5-27.5-27.5-30-30-35
Too much crap food
CFWU
did push up intead of dips, just for a change
WOD - Power Snatch
Still working on technique could have went heavier (Ithink
)In Kg the following
12.5-22.5-27.5-27.5-30-30-35
Tuesday 30 October 2012
Slept in missed whatever surf there was :(
Snuck home for workout before Kids Halloween disco at work.
CFWU
Puppies
Two rounds for time of:
25 Pull-ups 10-10-5
35 Sit-ups
10kg Overhead squat, 25 reps
80 single unders
time 11:19
Snuck home for workout before Kids Halloween disco at work.
CFWU
Puppies
Two rounds for time of:
25 Pull-ups 10-10-5
35 Sit-ups
10kg Overhead squat, 25 reps
80 single unders
time 11:19
Saturday 27 October 2012
Sunday 28 October 2012
Surf Middles - It was terrible. I really only went out so as I could give the old fellas a hard time for not going out ;)
CFWU
Split jerk 2-2-2-2-2-2-2-2-2-2-2 reps
Alternate stance for each rep.
In Kg
20-22.5-25-27.5-30-32.5-35-37.5-40-42.5&fail
Great fun! :))
Also finished building a Plyo box (24"/20") with my Mum. Cool
Lost my workout buddy, he's off to the mines of Mordor. Really apreciated the extra effort to train he encouraged in me. :(
CFWU
Split jerk 2-2-2-2-2-2-2-2-2-2-2 reps
Alternate stance for each rep.
In Kg
20-22.5-25-27.5-30-32.5-35-37.5-40-42.5&fail
Great fun! :))
Also finished building a Plyo box (24"/20") with my Mum. Cool
Lost my workout buddy, he's off to the mines of Mordor. Really apreciated the extra effort to train he encouraged in me. :(
Saturday 27 October 2012
Surf - Middles small
CFWU
Row 250 meters - sub SDHP x25
35kg Bench press, 20 reps
Row 500 meters - sub SDHP x50
35kg Bench press, 10 reps
Row 1000 meters - sub SDHP x100
35kg bench press, 5 reps
Actually did 50 SDHP on first round waiting for bench
SDHP felt almost ok, almost :)
time 11:16
CFWU
Row 250 meters - sub SDHP x25
35kg Bench press, 20 reps
Row 500 meters - sub SDHP x50
35kg Bench press, 10 reps
Row 1000 meters - sub SDHP x100
35kg bench press, 5 reps
Actually did 50 SDHP on first round waiting for bench
SDHP felt almost ok, almost :)
time 11:16
Friday 26 October 2012
Friday 26 October 2012
CFWU
Puppies
21-18-15-12-9-6-3 reps for time of:
16kg KB Sumo deadlift high pull
Lateral jumps, over 15” obstacle
Time 6:33
Followed by surf :)
Puppies
21-18-15-12-9-6-3 reps for time of:
16kg KB Sumo deadlift high pull
Lateral jumps, over 15” obstacle
Time 6:33
Followed by surf :)
Wednesday 24 October 2012
Wednesday 24 October 2012
Surf still hadn't settled this morning- tommorrow
CFWU (push ups instead of dips)
WOD
Three rounds for time of:
15kg Push press, 12 reps
40 meter Shuttle sprint (4 x 10 meters)
10kg Squat snatch, 8 reps
40 meter Shuttle sprint (4 x 10 meters)
Time 6:02
Sprints were up inncline and then down
Had my first go at a muscle up did 3 :)) 1 every 3 mins stoked
CFWU (push ups instead of dips)
WOD
Three rounds for time of:
15kg Push press, 12 reps
40 meter Shuttle sprint (4 x 10 meters)
10kg Squat snatch, 8 reps
40 meter Shuttle sprint (4 x 10 meters)
Time 6:02
Sprints were up inncline and then down
Had my first go at a muscle up did 3 :)) 1 every 3 mins stoked
Tuesday 23 October 2012
Wind has been relentless - surf a mess
CFWU
WOD
25 Sit-ups
3 Ring rows and 3 push ups
20 Sit-ups
6 Ring rows and 6 push ups
15 Sit-ups
9 Ring rows and 9 push ups
10 Sit-ups
12 Ring rows and 12 push ups
5 Sit-ups
15 Ring rows and 15 push ups
Time 6:52
CFWU
WOD
25 Sit-ups
3 Ring rows and 3 push ups
20 Sit-ups
6 Ring rows and 6 push ups
15 Sit-ups
9 Ring rows and 9 push ups
10 Sit-ups
12 Ring rows and 12 push ups
5 Sit-ups
15 Ring rows and 15 push ups
Time 6:52
Monday 22 October 2012
Saturday 20 October 2012
Sunday 21 October 2012
Surf South, Surf Middles, Surf South. Felt better after mobility work yesterday. I was on the log however.
CFWU
WOD
100 SDHP 40-30-30
10Kg Dumbell Thrusters Tabata 12-11-11-8-11-8-8-7
Went for a jog in the rain to Oyster creek, through reserve
about 5.6Km ?? 37min??
CFWU
WOD
100 SDHP 40-30-30
10Kg Dumbell Thrusters Tabata 12-11-11-8-11-8-8-7
Went for a jog in the rain to Oyster creek, through reserve
about 5.6Km ?? 37min??
Friday 19 October 2012
Saturday 20 October 2012
1st surf for the week. Great week for WODs, got a workout partner now, pushing me harder
I got to say I have been very lapse in stretching and yoga. I was super tight and surfed like absolute trash. I could really notice it. Came home and did some MobWod stuff and yoga, after coffee. Of Course
CFWU
Me- Puppies/buttercups
20kg hang clean, 20 reps
40 One-legged squats, alternating (used a trx for support with these)
Row 2000 meters -subbed SDHP with a 16kg(1 pood?) Kettlebell , I got a hundred in sets 30, 30, 30, 10 My technique, if I had any to start with disintergrated towards the end.
Time was 9:15
Killer hot today and still getting over a stomach thing (my wife says bug, I say tofu and peanuts )
I got to say I have been very lapse in stretching and yoga. I was super tight and surfed like absolute trash. I could really notice it. Came home and did some MobWod stuff and yoga, after coffee. Of Course
CFWU
Me- Puppies/buttercups
20kg hang clean, 20 reps
40 One-legged squats, alternating (used a trx for support with these)
Row 2000 meters -subbed SDHP with a 16kg(1 pood?) Kettlebell , I got a hundred in sets 30, 30, 30, 10 My technique, if I had any to start with disintergrated towards the end.
Time was 9:15
Killer hot today and still getting over a stomach thing (my wife says bug, I say tofu and peanuts
) Friday 19 October 2012
Didn't surf- finding it hard to get enough sleep. Need to work on getting to bed earlier.
Tummy has been upset.
Warm up
lunge
Air Squat x15
ring dip x15
Pull ups x 15,15 Rows x15
situps x15
superhero x15
WOD -Running, running and more running
As rx'd!
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
Total time: 23:44
On a crook gut too. Avg speed about 13.5km/h, last 400 avg 16-17 km/h
Don't think i have ever run like that :)
Tummy has been upset.
Warm up
lunge
Air Squat x15
ring dip x15
Pull ups x 15,15 Rows x15
situps x15
superhero x15
WOD -Running, running and more running
As rx'd!
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
Total time: 23:44
On a crook gut too. Avg speed about 13.5km/h, last 400 avg 16-17 km/h
Don't think i have ever run like that :)
Thursday 18 October 2012
Wednesday 17 October 2012
Wednesday 17 October 2012
No Surf
Warm Up
Lunges
Air Squats x15
Ring Dips x15
Pullups 15,15,12
Situps x15
Superhero x15
WOD
3 Rounds FTO
15 SOTS Press 10kg
Handstand on wall 20 chest taps
20 sec hold L-sit (rings)
Handstand on wall 20 chest taps
time: ?? not sure think it was 4:38
Warm Up
Lunges
Air Squats x15
Ring Dips x15
Pullups 15,15,12
Situps x15
Superhero x15
WOD
3 Rounds FTO
15 SOTS Press 10kg
Handstand on wall 20 chest taps
20 sec hold L-sit (rings)
Handstand on wall 20 chest taps
time: ?? not sure think it was 4:38
Tuesday 16 October 2012
Tuesday 16 October 2012
Slept - Missed Surf
CF Warm Up
Lunge
Air Squat x15
Ring Dips x15
Rows x15
Sit ups x15
Superhero x15
3 rounds
WOD - TOM -RIP
AMRAP 20mins
7 Pull ups
11 Thrusters 20kg
11 Toes to bar
5 and 9TTBs
Thrusters felt like they were going to kill me :)
CF Warm Up
Lunge
Air Squat x15
Ring Dips x15
Rows x15
Sit ups x15
Superhero x15
3 rounds
WOD - TOM -RIP
AMRAP 20mins
7 Pull ups
11 Thrusters 20kg
11 Toes to bar
5 and 9TTBs
Thrusters felt like they were going to kill me :)
Saturday 13 October 2012
Sunday 14 October 2012
Surf - Middles relaxed 2hrs
Warm Up
Lunge
Air Squat x15
Pushups x15 (instead of dips due to WOD)
Pullups x15
Situps x15
Superman x15
3 rounds
WOD
Weighted dips
3-2-2-2-1-1-1-1-1
Used rings
(Kgs) 1.3-2.6-3.9-6.5-9.1-11.7-13-18-18
Could have done heaps heavier. I used a weight vest and then put plates in my pockets :)
Went for a jog in arvo, wearing weight vest
Duration: 19:36
Distance: 3.5km
Avg Speed: 10.8kmh
Avg HR: 162
Peak HR:172
Weight 5.2kg
Warm Up
Lunge
Air Squat x15
Pushups x15 (instead of dips due to WOD)
Pullups x15
Situps x15
Superman x15
3 rounds
WOD
Weighted dips
3-2-2-2-1-1-1-1-1
Used rings
(Kgs) 1.3-2.6-3.9-6.5-9.1-11.7-13-18-18
Could have done heaps heavier. I used a weight vest and then put plates in my pockets :)
Went for a jog in arvo, wearing weight vest
Duration: 19:36
Distance: 3.5km
Avg Speed: 10.8kmh
Avg HR: 162
Peak HR:172
Weight 5.2kg
Saturday 13 October 2012
Surf - South good fun, a little fat
Surf - North - Humpies bit more hollow
About 3hrs
CFWU
Squats x15
Lunge
Ring Dips x12
Pull ups x14
Situps x15
Superman x15
WOD - Glen
30 Clean and Jerk 25kg
Run 550m
25 beginner rope climbs
Run 550m
45 Burpees
Time:15:42
Surf - North - Humpies bit more hollow
About 3hrs
CFWU
Squats x15
Lunge
Ring Dips x12
Pull ups x14
Situps x15
Superman x15
WOD - Glen
30 Clean and Jerk 25kg
Run 550m
25 beginner rope climbs
Run 550m
45 Burpees
Time:15:42
Thursday 11 October 2012
Friday 12 October 2012
Slept in again-Missed out on a surf. Need to go to bed early (not stay up watching Sons of Anarchy)
Warm up
Lunge
Squats x15
Ring Dip x12
Strict Pullups x12
Situps x15
Superman x15
3 rounds
WOD
Push Press
3-3-3-3-3-3-3
10kg-20kg-25kg-30kg-30kg-35kg-40kg
Body really appreciated the rest day. I was pretty sore:)
Friday!!!!!!
Warm up
Lunge
Squats x15
Ring Dip x12
Strict Pullups x12
Situps x15
Superman x15
3 rounds
WOD
Push Press
3-3-3-3-3-3-3
10kg-20kg-25kg-30kg-30kg-35kg-40kg
Body really appreciated the rest day. I was pretty sore:)
Friday!!!!!!
Thursday 11 October 2012
Didn't surf slept in :(
Rest day
Feeling really tired.
Coming in to end of the first week back at work.
Rest day
Feeling really tired.
Coming in to end of the first week back at work.
Tuesday 9 October 2012
Wednesday 9 October 2012
Didn't Surf - Watched Middles for about 15 mins and didn't see a wave. Watched South too messy went back up to Middles at 6 waves and fair crew out, too late however.
Crossfit Warm Up
Lunge
Squats x15
Ring Dips x8
Pullups x10
Situps x15
Superman x15
3 Rounds of
Three rounds for time of:
10 Sit ups
10 Push ups
15 Back extensions
Run 800 meters
Time: 16:17
Pretty sore in arms? from yesterdays wod.
Exhausted from earlies and work :)
Crossfit Warm Up
Lunge
Squats x15
Ring Dips x8
Pullups x10
Situps x15
Superman x15
3 Rounds of
Three rounds for time of:
10 Sit ups
10 Push ups
15 Back extensions
Run 800 meters
Time: 16:17
Pretty sore in arms? from yesterdays wod.
Exhausted from earlies and work :)
Monday 8 October 2012
Tuesday 9 October 2012
Surf Middles - some bigger sets, cleaner than yesterday. Unfortunately inconstistent and crowded.
W did Crossfit Kids WOD today:
3 rounds
50m run
5 O/H squats
followed by wheel barrow hand walks.
:)
WOD
Rx'd
Pack:
For time:
80 ft Walking lunge
40 Push-ups
40 Double-unders
20 Knees to elbows
3 Rope climb, 15 ft
40 Box jump, 24”/20”
40 Overhead squats, 65#/45#
20 L-pull-ups
40 Sit-ups
I did
30m walking Lunges (uphill then down)
40 Pushups
80 Single unders
20 Knees to elbow(15+5)
9 Beginner Rope climbs (my rope is only low)
40 Box Jumps 24"
4 O/H squats @ 30kg too heavy, 10 @20kg, 16 @10kg - total 30
20 Pullups (17+3)
40 Situps
time:15:48
Weak points O/H Squats and L Pull ups, Ijust couldn't hold legs out there.
W did Crossfit Kids WOD today:
3 rounds
50m run
5 O/H squats
followed by wheel barrow hand walks.
:)
WOD
Rx'd
Pack:
For time:
80 ft Walking lunge
40 Push-ups
40 Double-unders
20 Knees to elbows
3 Rope climb, 15 ft
40 Box jump, 24”/20”
40 Overhead squats, 65#/45#
20 L-pull-ups
40 Sit-ups
I did
30m walking Lunges (uphill then down)
40 Pushups
80 Single unders
20 Knees to elbow(15+5)
9 Beginner Rope climbs (my rope is only low)
40 Box Jumps 24"
4 O/H squats @ 30kg too heavy, 10 @20kg, 16 @10kg - total 30
20 Pullups (17+3)
40 Situps
time:15:48
Weak points O/H Squats and L Pull ups, Ijust couldn't hold legs out there.
Monday 8 October 2012
Surf - Middles not perfect but good to surf waves with a little grunt.
First day back at work.
Rest Day
First day back at work.
Rest Day
Saturday 6 October 2012
Sunday 7 October 2012
No surf again!!!
Last day of school Hols :(
Kids had a go at a Crossfit Kids WOD today. great to see them interseted.
D-9yo and W-5yo
After Workout I took D for a ride on his bike to the reserve to do some recon for future adventures. I am super impressed with D on his little BMX. Hard work on the ups and downs and sand. I ran a bit going ahead and then back to make sure D didn't get lost. The running bit was
Time: 25:00
Avg HR: 151
Peak HR: 172
Distance: 4.0km
Avg Speed: 9.6kmh
D got tired so I stopped running and we walked (and talked) together.
Keen to walk up to the creek mouth and camp one night with him.
:)
Warm Up
Lunge
Squat w/- o/h Bar x15
Ring Dips x10
Beginner pull ups x15
Situps x15
Superhero x15
3 rounds
WOD
50 Burpee Pullups
Total Time: 7:30
Pretty impressed with myself I actually did 52, because I didn't touch the ground with my chest at 49.
Last day of school Hols :(
Kids had a go at a Crossfit Kids WOD today. great to see them interseted.
D-9yo and W-5yo
After Workout I took D for a ride on his bike to the reserve to do some recon for future adventures. I am super impressed with D on his little BMX. Hard work on the ups and downs and sand. I ran a bit going ahead and then back to make sure D didn't get lost. The running bit was
Time: 25:00
Avg HR: 151
Peak HR: 172
Distance: 4.0km
Avg Speed: 9.6kmh
D got tired so I stopped running and we walked (and talked) together.
Keen to walk up to the creek mouth and camp one night with him.
:)
Warm Up
Lunge
Squat w/- o/h Bar x15
Ring Dips x10
Beginner pull ups x15
Situps x15
Superhero x15
3 rounds
WOD
50 Burpee Pullups
Total Time: 7:30
Pretty impressed with myself I actually did 52, because I didn't touch the ground with my chest at 49.
Friday 5 October 2012
Saturday 6 October
No Surf - wind got onto what little swell there was and killed it.
Crossfit warmup
Samson Stretch 20-30 sec per side
Air Squat x15
Ring Dips x8
Pullup (strict) x10
Sit up x15
Superhero x15
3 Rounds
WOD
20kg Squat Clean x10
24" Box Jump x20
Time: 7:10
Crossfit warmup
Samson Stretch 20-30 sec per side
Air Squat x15
Ring Dips x8
Pullup (strict) x10
Sit up x15
Superhero x15
3 Rounds
WOD
20kg Squat Clean x10
24" Box Jump x20
Time: 7:10
Thursday 4 October 2012
Run Friday 5Oct
Just had a run through Jaagun Nature Reserve near home, behind North beach. Pretty cool, bridges, rocky floodways through swampy areas, lots of ups and downs. Pretty hot, middle of the day. I had hoped to go spear fishing at Middles. I suited up and walked down ready to jump in when the Nor'easter came up and and stirred up the ocean. Run was the next option for some sort of activity.
Time: 27:00
Avg HR: 167
Peak HR: 178
Distance 4.7km
Avg Speed: 10.2
Time: 27:00
Avg HR: 167
Peak HR: 178
Distance 4.7km
Avg Speed: 10.2
Friday 5 October
Surf South Lots of Whales inclose with calves. Dolphins very playful.
Surf North with family
Crossfit warmup
Samson Stretch 20-30 sec per side
Air Squat x15
Ring Dips x8
Pullup (w/-band) x15
Sit up x15
Superhero x15
3 Rounds
WOD
Deadlift 5-5-5-5-5
15kg-20kg-30kg-40kg-50kg
Should have started with more weight. 50kg sees the homemade bar at the end of its limits ;)
Surf North with family
Crossfit warmup
Samson Stretch 20-30 sec per side
Air Squat x15
Ring Dips x8
Pullup (w/-band) x15
Sit up x15
Superhero x15
3 Rounds
WOD
Deadlift 5-5-5-5-5
15kg-20kg-30kg-40kg-50kg
Should have started with more weight. 50kg sees the homemade bar at the end of its limits ;)
Wednesday 3 October 2012
Wednesday 3 October 2012
Crossfit warmup
Samson Stretch 20-30 sec per side
Air Squat x15
Dips x15
Strict pullup x10
Sit up x15
Superhero x15
3 Rounds
NATE
As many rounds as possible in 12 mins
2 squat muscle ups
4 Handstand Push Ups (with feet bridged)
8 Kettlebell Swings - 1 pood (16kg)
9 rounds
I was aiming for 15 Min's workout time but had to stop and deal with visitors
I kept getting carried away with HSPUs and did more than 4 each round.
KB swings were killer
I was aiming for 15 Min's workout time but had to stop and deal with visitors
I kept getting carried away with HSPUs and did more than 4 each round.
KB swings were killer
Monday 1 October 2012
Tuesday 2 October 2012
No surf
Crossfit warmup
Samson Stretch 20-30 sec per side
Air Squat x15
Dips x15
strict pullup x9
Sit up x15
Superhero x15
3 Rounds
5Km run (actual 5.2Km) bush track North Valla
Time: 32mins
Avg speed: 9.6Km/h
Avg HR: 161
Long time since I ran that far. I felt pretty good.
Lots of stretching after.
Crossfit warmup
Samson Stretch 20-30 sec per side
Air Squat x15
Dips x15
strict pullup x9
Sit up x15
Superhero x15
3 Rounds
5Km run (actual 5.2Km) bush track North Valla
Time: 32mins
Avg speed: 9.6Km/h
Avg HR: 161
Long time since I ran that far. I felt pretty good.
Lots of stretching after.
Monday 1 October 2012
Surf x2- South then North
Cut up tree in backyard (with handsaw)
Legs still killing from SDLHPs!
Cut up tree in backyard (with handsaw)
Legs still killing from SDLHPs!
Sunday 29 Sep 2012
Surf
Cut up tree in backyard
Crossfit warmup
Samson Stretch 20-30 sec per side
Air Squat x15
Dips x15
strict pullup x9
Sit up x15
Superhero x15
3 Rounds
WOD
4 Rounds for time of
Sumo Dead lift High Pull - 16Kg Kettle Bell, 25 reps
Bench Press - 20Kg Dumbbell, 10 reps
Time - 5:30
Insane killer for legs!!!!!
Cut up tree in backyard
Crossfit warmup
Samson Stretch 20-30 sec per side
Air Squat x15
Dips x15
strict pullup x9
Sit up x15
Superhero x15
3 Rounds
WOD
4 Rounds for time of
Sumo Dead lift High Pull - 16Kg Kettle Bell, 25 reps
Bench Press - 20Kg Dumbbell, 10 reps
Time - 5:30
Insane killer for legs!!!!!
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