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.
Thursday, 8 November 2012
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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