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
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