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!
Friday, 30 November 2012
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
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