Amanda
Pack:
Three rounds,
9-7- and 5 reps, for time of
Muscle-up (progressions okay but double the reps) did progressions
40 kg squat snatch, still working on this - need to commit some time
Time ??
Thursday, 31 January 2013
Wednesday, 30 January 2013
Wednesday 30 January 2013
Running, lots of running.
Not super confident with clean and jerks (plus my wife and got new innov8s yesterday 
)
So did “Running, lots of running’ from an earlier wod
CFWU
Run 1600 metres
Rest 3 minutes
Run 1200 metres
Rest 2 minutes
Run 800 metres
Rest 1 minute
Run 400 metres
Time 25:10 (including rests)
Then went home and practised clean and jerks.
5x30, 5x40, 4x50 kg
Then went in for dinner
)So did “Running, lots of running’ from an earlier wod
CFWU
Run 1600 metres
Rest 3 minutes
Run 1200 metres
Rest 2 minutes
Run 800 metres
Rest 1 minute
Run 400 metres
Time 25:10 (including rests)
Then went home and practised clean and jerks.
5x30, 5x40, 4x50 kg
Then went in for dinner
Tuesday, 29 January 2013
Tuesday 29 January 2013
Filthy Fifty Backwards
Pack:
For time:
100single unders
35 Burpees
35 Wall ball shots, 8kg? ball
35 Superheroes
35 Push press, 20kg
35 Ab-Mat Sit-ups
Walking Lunge, 35 steps
35 Kettlebell swings, 1 pood
35 Jumping pull-ups
35 Box jump, 20 inch box
not sure about the time approx 15min. I think?
Ocean is insane! Rain stopped about midday.
Pack:
For time:
100single unders
35 Burpees
35 Wall ball shots, 8kg? ball
35 Superheroes
35 Push press, 20kg
35 Ab-Mat Sit-ups
Walking Lunge, 35 steps
35 Kettlebell swings, 1 pood
35 Jumping pull-ups
35 Box jump, 20 inch box
not sure about the time approx 15min. I think?
Ocean is insane! Rain stopped about midday.
Saturday, 26 January 2013
Sunday 27 January 2013
Thrusters and Runs
Pouring Rain!!!
CFWU
Pack
40kg pound Thruster, 15 reps
Run 200 meters
30kg pound Thruster, 20 reps
Run 400 meters
20kg Thruster, 30 reps
Run 800 meters
Time: 14:46
Good workout! Tremendous feeling of accomplishment doing it in the rain, knowing others might have used it as an opportunity to opt out :)
First round of 40kg thrusters was hard, form was terrible. Heaviest weight I have used for thrusters :))
Pouring Rain!!!
CFWU
Pack
40kg pound Thruster, 15 reps
Run 200 meters
30kg pound Thruster, 20 reps
Run 400 meters
20kg Thruster, 30 reps
Run 800 meters
Time: 14:46
Good workout! Tremendous feeling of accomplishment doing it in the rain, knowing others might have used it as an opportunity to opt out :)
First round of 40kg thrusters was hard, form was terrible. Heaviest weight I have used for thrusters :))
Tuesday, 11 December 2012
Tuesday 11 December 2012
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 :(
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 :(
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 :)
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