30/12/11

30/12/11

Lynne

5 rounds not for time
Max rep body weight bench press
Max rep pull up 

Body weight - 80kg

9/20 - 6/11 - 5/17 - 5/13 - 5/11

Chipper 

100 air squats
25 double unders
75 air squats
50 double unders
50 air squats
75 double unders
25 air squats
100 double unders

10.54 rxd

First set of squats and du's unbroken, second set of squats broke 25-25-25. Rest of squats unbroken. Double unders were terrible for the rest of the wod. Forearms and rear delts on fire. 

26/12/11 - CrossFit Total

Crossfit Total

Back Squat 
120
125 PB
130 PB

Press
60
62.5 ff

Deadlift
172.5 PB
175PB
180 PB

Really pleased with the back squat and deadlift, but really disappointed with the press.

23/12/11 - OHS, Amanda + team wod

23/12/11

AM

Overhead squats
50x5
60x5 
70x3
75
77.5
82.5 f

Amanda

9-7-5
Muscle ups
Squat snatch - 60kg

15.36 

Started rxd failed the first couple of snatches got 1 then failed about another 5 so I dropped the weight to 50kg. Video to come soon.

PM

Team WOD

100 kettlebell swings - 24kg
200 double unders
100 push ups 
200 Du's
100 air squats
200 Du's
100 sit ups
200 Du's
50 Burpees

24.55 Rxd

Deadlift, Press + CFT Benchmark

A] Deadlift

137.5x10

B] Press

47.5x5x2
47.5x7

C] CrossFit Teesside Benchmark

For the time:

400m run
3 rounds:
20 Air Squats
20 Sit ups
20 Push ups
400m run

6.27 Rxd PR (previous PR 6.45)

First run 1.10, everything unbroken apart from the 3rd round of push ups 10-5-5.

20/12/11 - Pamela

 This workout was dedicated to Mark Lane's mam, Pamela Joyce Smith who sadly passed away on 01/12/11. Thoughts are with you and your family.

Pamela

20 minute AMRAP:

• 1 Deadlift - 100kg
• 12 Lateral Burpees
• 11 Sit-ups

16rds+7 Rxd

19/12/11 - Back Squat and Cean & Jerk

Back Squat

95x5x2
95x22

Was due to bench press as well but ran out of time before the class started.

Clean & Jerk

Work up to a max

80
85
90
95
100 PR
105 f (failed jerk)
105 PR
107.5 ff
110 f

107.5kg would have been a new clean PR, i caught both cleans in the bottom but couldn't get out of the hole. I tried 110kg just to see if i could catch it, i did  which means i need to get my front squat up!!

Rope Climbs - Couple of 15ft climbs working on different foot locks.

16/12/11 & 17/12/11

16/12/11 - Grey Skull

Front Squat

92.5x5x2
92.5x6

Press

45x5x2
45x8

Chest to Bar Pull up practice – 10 mins

17/12/11 – CrossFit Nottingham Opening Day

Little John

6 Bench Press – 70kg

2 Rope Climbs – 15ft

6 Deadlift – 70kg

2 Rope Climbs

6 Hang Power Clean – 70kg

2 Rope Climbs

6 Shoulder to Overhead – 70kg

50 Double Unders

8 Bench Press

2 Rope Climbs – 15ft

8 Deadlift

2 Rope Climbs

8 Hang Power Clean

2 Rope Climbs

8 Shoulder to Overhead

50 Double Unders

10 Bench Press

2 Rope Climbs – 15ft

10 Deadlift

2 Rope Climbs

10 Hang Power Clean

2 Rope Climbs

10 Shoulder to Overhead

50 Double Unders

14.44 – Scaled to 40kg

Went a little bit to light with this, maybe should have used 50-60kg, rope climbs really fry your forearms.

Rest 30-45 mins

5 min AMRAP Box Jumps – 24”

1 min rest

4 min AMRAP Shuttle Runs – 50m

45 secs rest

3 min AMRAP Kettlebell Swings – 24kg

30 secs rest

2 min AMRAP Squat Snatch – 50kg

15 secs rest

1 min AMRAP Pull ups

121-18-55-9-18

Grey Skull, Muscle Up & Pistols

A] Deadlift

135x6

Hamstrings and glutes fried from yesterdays WOD, pleased with 6

B] Bench Press

80x5x2
80x6

C] Muscle Ups 5xMax

6-6-4-3-5

All with out false grip and flash out.

D] Pistol Practice

Pull ups, Dips, AMRAP & HSPU's

A1] Weighted Pull ups 3xmax (30 seconds rest)

10kg weighted vest  7-5-5 = 17

A2] Weighted Ring Dips 3xmax (2 min rest)

10kg weighted vest  6-5-4 = 15

A1 and A2 mean it is performed as a super set. Perform 1 set of max reps at weighted pull ups rest 30 seconds then perform 1 set of max reps weighted ring dips rest 2 minutes then repeat.

Ring dips need a lot of work they are a major weakness.

B] Met-Con

10 minute AMRAP
5 Deadlfts - 80kg
15 Box Jumps - 24"

12+10 Rxd

My goal was 12 rounds so im happy with this score, box jumps really got the calfs burning.

C] Hand Stand Push Ups - Perform 1 HSPU every 30 seconds for 10 minutes

Strict for the first 10 reps (5 minutes) failed the 11th rep strict so went to kipping for the remaining 10

Daniel Tyminski - 20 muscle ups

Grey Skull & Body Weight Met-Con

A] Back Squat

102.5x5x2
102.5x13

B] Press

45x5x2
45x11

C] Body Weight Met-Con

4 RFT:
50 Double unders
40 Air squats
30 Ab-mat sit ups
20 Push ups
10 Pull ups

14.30 Rxd

First two rounds unbroken. Third and fourth round broke on DU's and push ups (10-5-5)

Squat Clean & Push Up Elizabeth

Squat Clean

85
90
95
100
105 PR
107.5 f f

Had 107.5 racked in the bottom twice, couldnt get out of the hole on the 1st attempt and got half way up with the 2nd attempt. Need to bring the front squat up i think.

Push Up Elizabeth

21-15-9
Squat Clean - 60kg
Hand release push ups

8.20 Rxd

8 unbroken squat cleans then singles. My quads were really tired from running yesterday i think.

Trail Run

Approximatley 8 miles around Roseberry Topping and Captain Cooks Monuement.

London Throwdown WOD 3

For The Time
100 Double Unders
30 Knees to Elbow Pull Ups
30 Hang Squat Snatches - 35kg
100 Double Unders

10.11 Rxd

First 100 double unders unbroken. K2E pull ups really broken same with hang snatches, grip was gone.

London Throwdown WOD 2

Buy In - 1200kg Power Cleans
5 Rounds For Time Of:
5 Shoulder to Overhead - 60kg
7 Front Squats - 60kg
9 Toes to Bar
Cash Out - 1200kg Power Cleans

14.20 Rxd

Buy In - 23 reps at 50kg and 1 at 60kg
Cash Out - 24 reps at 50kg

Unbroken first round then ended up breaking SHTO in to a 3 & 2 and the squats into 4 & 3.

London Throwdown WOD 1

Complete in any order or breakdown
75 Thrusters 35kg
75 Pull Ups
75 Burpee Bar Hop Overs

15-10-10-10-10-10-10

14.05 Rxd

Truely awful! Almost the first visit from pukie!

Happy with a set of 15 and 2 sets of 10 butterfly pull ups

OHS & 1K Run

Overhead Squat 

70x3 PR (new 3rm)
75x2 PR (old 1rm)
80x1 PR (new 1rm - bodyweight)

1K Run - 3.37

Front Squat & Team WOD

Front Squat

90x5x2
90x7

Team WOD

Pair with Guy 'The Bear' Brown

In pairs -

• One person runs 200m

While the other person completes:

• 10 Double Unders
• 10 Ab-mat sit ups

Overall score is the total number of rounds and reps

30+12 Rxd

Give'm Cold Steel 01/12/11

A - Hang Squat Clean 2-2-2

80, 85(1), 85

B - Three rounds for time;
8 Muscle-ups
16 Overhead Squats - 40kg

12.05 Rxd

First WOD with MU'. All MU's no fals grip, first round 4 then singles. OHS broke at 7 first round, 10 second round. Unbroken third round.

C - Max Hollow rocks 2mins - 46

D - For distance 90secs row - 468m

Deadlift & UK Throwdown WOD 2

Deadlift

130x11

UK Throwdown WOD 2

In a 12 minute window perform:
10 Rounds of Cindy
5 pull ups
10 push ups
15 air squats
remaining time AMRAP Ground to Overhead - 60kg

18 GTOH

10 rounds of Cindy completed in 6.30, failed 2 jerks otherwise i would have had my target of 20

Hang Squat Snatch & Bodyweight WOD

Hang Squat Snatch 2-2-2

45
50
55 F, F
52.5

Thougt i had loaded up 52.5 on the 55 set, only realised when i went to strip the bar so i done another set with the correct weight. Was close to making both the lifts at 55.

WOD

5 RFT:
20 Double Unders
15 Air Squats
10 Broad Jumps - 6ft
5 Toes to Bar

5.30 Rxd

First and last round of DU's broke 2-18, 12-3-5, rest of the sets unbroken. All other movements unbroken.

Grey Skull & Corndog

Back Squat

100x5x2
100x12

Press

47.5x5x2
47.5x7

Corndog

10-1 reps of
Power Clean - 60kg
Ball Slams - 9kg

8.27 Rxd

Strict Handstand Push Ups - 5 sets max reps - 2, 1, 2, 2, 1

Midline

For time
30 Toes to bar
30 Hollow Rocks

3.03 Rxd

Butterfly Pull ups - 6, 6, 10, 9, 5

Chipper, Grey Skull & Ring Complex

AM

Bubba
For Time Of:
50 Air Squats
25 Push Press - 50kg
50 Sit Ups
25 Front Squats - 50kg
50 Calorie Row
25 Deadlift - 80kg
50 Double Unders
Then 5 Rounds Of:
5 Kettlebell Swings @ 24kg
5 Burpees
16.44 Rxd

PM

Front Squat
87.5x5x2
87.5x6

Bench
80x5x2
80x7

Ring Complex
5 rounds not for time of
Strict muscle up
L-sit hold
Front roll
Inverted hang
Skin the cat
L-sit hang

5 rounds of
5 Kettlebell Swings - 32kg
5 Burpees

2.55 Rxd

Oly Workout 2 & 5 rnd triplet

Snatch Pull + Hang Snatch (knee)

50 x (2+1) x 5

Clean & Jerk

60
65
70
80
85
90 f, f, f
92.5 f

All lifts were power clean and push jerks. No failed cleans.

Met-con

5 RFT
8 Bar Facing Burpees
8 Deadlifts - 100kg
8 Toes to Bar

8.12 Rxd

First round unbroken, second round deadlifts 4,1,1,1,1, the rest of the rounds singles. By singles i mean dropped from the top then lifted instead of touch and go. All T2B unbroken.

Max Muscle Up's x 5 - 3, 2, 3, 3, 2

I'm struggling to keep the false grip after the 2nd or 3rd rep.

Grey Skull & UK Throwdown WOD1

Deadlift

130x6

Dissapointed with only 6 i was aiming for 8-10 but my hamstrings and glutes are still fried from Monday. I'll stick with 130 next week and aim to hit 10

Strict Press

47.5x5x2
47.5x8

UK Throwdown WOD 1

7 minute AMRAP
5 HSPU
7 OHS - 50kg
30 Double unders

2 rounds + 2 Rxd

I think im going to redo this on Friday. I wanted 3 rounds but i failed to many HSPU's with my feet coming of the wall before completing the rep.

Round 1 finished in 1 minute all unbroken.
Round 2 all HSPU's singles with a lot of fails or no reps, OHS F, 4, 3, 1. DU's unbroken.

Kettle Bell Swings - 3x10 - 32kg

Oly Workout 1 & Helen

Tonight was the first session of the oly program i have decided to follow.

Snatch

50
52.5
55
57.5
60

No missed lifts and they all felt nice and fast, working on keeping the bar close to my body.

Clean Pull + Hang Clean (knee) 

80 x (2+1) x 5

First time doing these (2+1) means two clean pulls and one hang clean. All the cleans were power cleans.

Helen

3 rounds for time
400m run
21 Kettle Bell Swings - 24kg
12 Pull ups

9.02 Rxd

Default PR, first attempt at Helen. First two rounds of KBS unbroken, broke the last set 10,11. All pull ups were butterfly pull ups, and broke the sets 3,3,3,3 i could have probably went less broken with normal kipping pull ups but i want to learn butterfly and using du's in a wod when i couldn't do them seem to help them so why not try with butterflys.

2 min max Hollow Rocks - 40

Back Squat, Bench & B'day WOD

Back Squat

95x5x2
95x16

Bench Press

80x5x2
80x8

Jamie-Leigh Birthday WOD

5 Rounds for time:

• 20 Back Squats - 30kg
• 15 Double Unders
• 10 H/R Press ups

6.20 Rxd

 Spicy on the old quadraceps! All sets off squats unbroken apart from a slight breather for a 3 count at rep 10 on set 5. Double unders all unbroken apart from a trip in set 3.

Overhead Squat & Bodyweight Chipper

Overhead Squat 5-3-3-1-1-1

5x50
3x60
3x65
70 (tied PR)
72.5 PR
75 PR

New 5kg PR!! Chasing bodyweight now (80kg)

Bodyweight Chipper

15 Double Unders (must be unbroken)
30 H/R Push Ups
30 Squats
30 Sit ups
30 Box Jumps - 24"
30 Ring Dips
30 Lunges
15 Double Unders (must be unbroken)

7.15 Rxd

All movements unbroken until the ring dips 5 then singles!!! I started the ring dips at 3.30 i was at 25 with 5.30 gone. Lunges unbroken, 1 trip on the DU's at 6.

'Lest We Forget' & GHD's

'Lest We Forget'
18 Minute AMRAP 1 min rest at 11 mins

11 Hang Power Snatches @ 35kg
11 Burpees
11 Thrusters @ 35kg
11 Pull Ups
5 rounds Rx'd

Snatches unbroken for 3 rounds, burpees all rounds unbroken, thrusters broken up from round 1 same with pull ups. Pull ups were hit and miss today, i managed to string together a few sets of butterfly pull ups. Tore my hand as well not sure how far through.

DU's & GHD's

5 Round for time
20 DU's
10 GHD sit ups

5.28 Rxd

Wanted sub 5 but i tripped twice on the 1st round of double unders and once on the 2nd and 3rd rounds, managed to go unbroken on the last two sets. It's the first time i have tried GHD's in a WOD i'll be feeling them in the morning.

Free standing handstands and handstand walking practice, my best walk was 2 stall mats around 8ft.

Death by C&J, Death by Burpee

Death By Clean and Jerk - 60kg
 8 + 9 Rx'd

I'm going to redo this fairly soon because im not happy with this score, i lost count and thought  i had been beaten by the clock but i hadn't i was  round a head of my self. I also done 6 reps on round 5 :@

Death By Burpees
18 + 15 Rx'd

Snatch, Bench & Team WOD

Snatch

In a 20 minute window find a 1rm

40
50
60
62.5
65
67.5 F
67.5 PR
70 PR
72.5 FFF

Really pleased with a new PR of 70kg, next goal is a bodyweight snatch (80kg). The first fail at 72.5 i had the pull i just did't comit to getting under the bar. The next two attempts i let the bar get away from my body and lost it out front.

CFT Team WOD

Bench Press

60x3
70
80
90
100 PR

This is the 1st time i have benched since i stopped training in the rugby club gym. I performed a 1rm test to get a starting percentage for the Grey Skull strength template.

CrossFit Total & WOD

CrossFit Total

Back Squat
110
120
125 F

Press
60
62.5 F, F

Deadlift
150
160
170 PR

Total - 350kg

Dissapointed with my squat i thought i would have had 130-135. Pleased with a new deadlift PR though by 10kg

CFT WOD 07/11/11
For time
800m run
50 air squats
25 box jumps - 24"
25 air squats
50 box jumps - 24"
800m run

10.51 Rxd

Jelly legs on the second run, would have been unbroken all the way through but i stumbled on one of the box jumps.

Khalipa, Lipson and Castro CrossFit Total

08/11/11 & 09/11/11

08/11/11 - Working away in Birmingham

Annie

50-40-30-20-10
Double unders
Sit ups

7.31 Rxd PR

PR by 4.30, 48 DU's in the the first round.

50 Burpees - 3.01

09/11/11

Jeremy
21-15-9
OHS - 42.5kg
Burpees

2.47 (PVC)

Feeling a little run down so just used the PVC pipe and used it as a blast out.

Beach WOD

Today a group of around 20 from the gym went to Saltburn to do a workout on the beach.

WOD 20 minute partner AMRAP

• 50m run
• 20 Air Squats
• 10 Hand release Press ups
• 15m walking lunge
• 15m Bear Crawl
• 20m Sprint

16 rds + 7 squats - Working with Rob 'van dam' Duckworth.

 The gang from today.

Power Snatch - Rest Day

Power Snatch 1-1-1-1-1

55
60
62.5 PR
65 PR
67.5 F

Today was a rest day but i popped into the gym any way as i wanted to get some snatch work done. I have more in me but my shoulders and lower back felt ruined today.

OHS, Main Site & Team WOD

OHS

60x3
60x3
60x3

Main Site 03/11/11

7 RFT:
35 Double Unders
1 Snatch

Only 1 attempt at each snatch, score is for time and total weight lifted.

9.59 - 350kg

I think i should have gone a little heavier with the snatches but it was good practice to get a technical lift done while gassed. No missed reps.

Team WOD

Working in pairs only one person working at a time - my partner was the marvelous Maggie Howe.

Part A-Cardio Endurance/Stamina/Speed

• 4 x 200m sprints (2 each) rest whilst partner is running.(overall time taken is the score.)

2.43 - my 200 splits were around 20 seconds each.

Part B- Accuracy

• 4 minute AMRAP of wall balls. Score is total reps achieved

115 - 70 wall balls for me with a 10kg ball scoring 70 points.

Part C-Co-ordination

• 4 minute AMRAP Double unders (4-1 singles) Score is total reps halved. (if doing singles then divide the total reps by 4 and then half them for your score.

150 - 134 double unders for me.

Part D-Power/Flexibility

• Max distance Broad jump out of 3 attempts each. (score is both distances added together.)

331 - 2.75m broad jump scoring 275 for me.

Part E-Strength

• Take 3 mins each to establish one rep max Shoulder press.

80 - 60kg press which is a PB (cleaned from the floor) scoring 60 points.

Part F- Balance/Agility

• One legged overhead plate hold for aslong as possible-10kg/20kg. Score is time added together.

Total score is all scores added together.

254 - I lasted 1.34 scoring 134 points

Deadlift & Skill Work

Deadlift 3-3-3-3-3

110
120
130 PR
135 PR
137.5 PR

New 3rm PR on deadlift, think i had a little more in me. Once im finished working away in Birmingham i'm going to hit up Grey Skull Strength again.

Bar Complex

5 rounds not for time:
Strict pull up - kipping pull up - muscle up - backward roll
Each round must be unbroken or it's a no rep and must be started again.

First time doing bar muscle ups so it was a pretty fun little complex

100 Double unders - 2.58 Rxd

This is a huge improvement a few weeks ago it took me around the same time to do 30.

Hollow Rocks - 2x15

Hand Squat Cleans & Jackie

Hang Squat Cleans

40x3
45x3
50x3

Working on speed under the bar. Noticed i can't keep the hook grip for mulipul reps.

Jackie

1000m row
50 Thrusters - 20kg
30 Pull ups

8.43 Rxd PR

PR by 46 seconds!

Row split was around 3.40. Thrusters broken 10, 10, 5, 5, 5, 5 with a couple of breaths in between. Pull ups broken 10, 5, 5, 5, 1, 1, 1, 1, 1

Hollow Rocks - 2x15

L-Sit Max hold x 3 - 11, 7, 4

'Challenge of the Month'

Max distance to throw 9kg slam ball - must be thrown from two hands from the chest, feet can't cross the line.

I managed 20.5ft after a few attempts.

Strength & Bodyweight WOD

Push Press

70x3x3

Weighted Pull Ups

10x5x3

WOD

5 rounds for time:

• 20 Double unders
• 15 H/R push ups
• 10 Knees to elbow
• 5 Burpees

9.21 Rxd

Really enjoyed this wod, had a good little race with Dave "Spencer Hendle" Butterfield.

1st round of du's was here there and everywere, the next 4 rounds were all unbroken which is a huge improvement. Rounds 1 and 2 of the H/R were unbroken the last 3 were broken into 3 sets of 5. All knees to elbows and burpees were unbroken.

After the wod i had a play on the rings, a couple of skin the cats and a little rig complex (strict muscle up, L-sit hold 5secs, inverted hang, skin the cat, L-hang hold 5secs)

Front Squats & Ball Slams

After a great weekend in Swansea spectating the DWF games I was highly motivated and inspired.

Front Squat 1-1-1-1-1

90
100
105 PB
107.5 PB
110 PB
112.5 f

WOD

21-15-9
Front Squats - 60kg
Ball Slams - 9kg

5.08 Rxd

First set of squats unbroken, second set broken into 5's, third set broken into 3's. All ball slams unbroken.

Hand realease push up work -
3x10 with 10kg vest
3x10 body weight

Snatch Balance, Leeds WOD & Team WOD

Snatch Balance 1-1-1-1-1

40
50
55
57.5
60 PR

Crossfit Leeds WOD

50 Double Unders

3 rds of:

20 H/R push ups

15 T2B

10 OHS - 50kg

50 Double Unders

11.06 PR (30kg) Previous PR 11.30 

Big improvement on my DU's but struggled to string the T2B's together for some reason, think i need to put some more work into these.

Team WOD

In pairs in a 20 minute window

Run 1 mile (carrying a 20kg plate)

Then AMRAP in the remaining time of:

• 5 Burpees
• 10 Length of tallest person Broad jump
• 15 Air Squats

One person works at a time the weight plate cannot touch the ground onece the timer starts.

9 Rds + 11

Completed this WOD with Scott Fenwick, the mile run was hard just due to the akward load. The rest was fine.

Ring Work

Some inverted hangs to skin the cats. A few strict muscle ups. A weighted muscle up with a 10kg vest.

Rosie Grace & Weighted Pull Ups

Rosie Grace

Run 200m
15 Power Cleans - 60kg
Then 14 Rounds of:

• 10 Over the bar Lateral jumps
• 11 Air Squats

Then
15 Power Cleans - 60kg
Run 200m

10.55 Rxd

This WOD was created to celebrate the birth of Rosie Grace, congratulations Chris and Caroline Parkes.

The last 200m run was tough with jelly legs!

Weighted Pull ups 1-1-1-1-1

15
20
22.5
25
27.5 PR

Mini Flight Simulator
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Each stage must be unbroken and you must stop the rope before you move onto the next stage.

6.17 PR

Knocked just under 5 minutes of my last attempt, the new RX rope helped i think.



Lucy

Lucy

5 Rounds for the time of:

• 5 Pull ups
• 10 Burpees
• 400m Run

12.28 Rxd

Was good to get back in the box after a few days working away. Didn't really know what to expect after a couple of days drinking and poor nutrition, i suprised myself.

Some pretty impressive stuff going on to say they are playing around.

Amazing Grace Barbells for Boobs

Grace

30 Clean & Jerks - 60kg

4.03 Rxd

Disspaointed with 4.03 i was aiming for sub 4 but i rushed a jerk and failed it.

Mikko Salo and Rob Orlando doing Grace

Front Squats, Ring Dips & Team WOD

Front Squats

85x5x2
85x6

Ring Dips

5x5x2
5x7 (weight belt fell off)

Team WOD (in pairs)

Paired with Seth

4 minute AMRAP

• Partner bunny hop up and overs

rest 30 seconds
4 minute AMRAP

• Partner crawl unders n overs

rest 30 seconds
4 minute AMRAP

• One partner hangs off the bar whilst the other performs Squat jumps, as soon as the partner drops off change positions

rest 30 seconds
4 minute AMRAP

• One partner performs a plank whilst the other partner performs KB swings, as soon as the plank is broken change positions

rest 30 seconds
FINISHER- standing on one leg hold a weight overhead for aslong as possible, 10kg/20kg.

Total Score - 374

Mini Flight Simulator

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Each stage must be unbroken and you must stop the rope before you move onto the next stage.

11.35 Rxd

Snatch work, Box Jumps & Goat work

Snatch

50 x 1
52.5 x 1
55 x f, f, 1
57.5 x f, 1
60 x f, 1
62.5 x f, 1 PR
65 x f, f, f

Almost had 65kg all 3 times the first 2 attempts i lost out front, the last attempt i caught and as i stood my left elbow unlocked.

Snatch Pulls

70 x 3 x 3

Max Height Box Jump

47
48
49
50
51
52.5 inches PR

'Goat' WOD

5 rounds for time:

• 5 HSPU's
• 10 KB swings - 24kg
• 20 Double unders

8.57 Rxd

All HSPU's and KB swings were unbroken, i used a kip on my HSPU's though.
I think i've finally cracked DU's 1st round i got 5-15, 2nd 3-7-10, 3rd 6-2-4-6-2, 4th 1's and 2's, 5th 20 unbroken!!

Deadlift,Press, Thruster/Push Up/Run Metcon

Deadlift

warm up to working set

110x21

Press

47.5x5x2
47.5x7

WOD

5 rounds for time:

• 5 Thrusters - 42.5kg
• 10 H/R Push Up
• 200m Run

 7.40 Rxd

All thrusters unbroken and 1st rep as a cluster. H/R push ups broken into two sets of 5 on the last round. I could shave some time of this by going harder on the runs, my 3rd and 4th runs were slow.

DU practice and some inverted ring hangs

Huge improvement on my DU's today, slowing everything down really helped and i found that rhythm.
I got 17,21 and 25 consecutive DU's, all 3 are PRs

I had a mess around on the rings inverted hangs to controlled lower/front lever. Some L hangs for around 10-15 seconds.

Annie, Max Pull Ups, HSPU & DU Practice

Annie

50-40-30-20-10
Double unders
Ab-mat sit ups (unanchored)

11.59

Such a frustrating workout for me, while i was warming up i was stringing together 5-9 DU's every time. As soon as that buzzer goes i can't get more than 2! All the sit ups were unbroken and quick.

HSPU work

1 ab-mat 5,3,4,3

10 HSPU's for time - 3.23

The 10 for time were full depth, the 1st rep was strict the other 9 were kipping. Broken up 2,4,4. I think if i start by kipping i could do 10 unbroken.

Max Pull Ups

3 sets of max pull ups with 2 minutes rest between efforts.

14, 11, 10

Really dissapointed with these numbers i was aiming for 20 first round. It felt likemy hands were about to rip so i tried to regrip the bar but ended up dropping off.

Double Under Practice

Mini flight simulator

Each stage must be unbroken and you must stop the rope before you move onto the next stage.

1-2-3-4-5-4-3-2-1 - 4.36

30 DU's for time - 1.20

Back Squats/Push Press/Weighted Ring Dips

Back Squat

97.5x5x2
97.5x15

Pleased that i can still hit double figures as the weight is increasing, 100kg next week.

Push Press 3-3-3-3-3

60
70
75
77.5 PR
80x2,f

I got the 3rd rep of 80kg above my head but i couldn't lock it out.

Weighted Ring Dips

5x5x2
5x11

WOD

5 rounds for time:
20 KB Swings - 24kg
20 Ball Slams - 9kg

I ran out of time before i got round to doing the WOD, I'm going to do it during open gym tomorrow before i whip myself to death during 'Annie'.

Jackie/Press/Weighted Pull Ups

Jackie

1000m Row
50 Thrusters - 20kg
30 Pull Ups

9.29 Rxd

A little dissapointed with this time, i rowed a 3.30 1000m but rested to much on the thrusters i should have went for 2 sets of 20 and a set of 10.

I'd like to hit sub 8.00 on this in a couple of months keep the row where it is but do the thrusters in 2 sets of 25 and the pull ups in 3 sets of 10.

Row time/splits

Press

45x5x2
45x7

Not sure how much more i have in me till i start to fail the 3rd set and have to reset my percentage.

Weighted Pull Up 3x3

5kg
10kg
15kg

'Rest Day' - Handstand Push Up & Double Under Practice

Handstand push up practice

10 reps to 3 ab-mats
5 reps to 2 ab-mats
5 reps to 1 ab-mat
3 full HSPU's

30 minutes of double under practice.

These are really frustrating me, i managed to hit 8-5-7-6 then back to 1's and 2's!!

Front Squats & Team WOD

I previously logged my workout's here in the crossfit forum but from here on out i will post here.

Front Squats

82.5x5x2
82.5x6


Team WOD

In Pairs, For Time Of:
100 H/R Push Ups
100 Air Squats
100 Kettlebell Push Press - 24kg
100 Ball Slams, 9kg
100 Kettlebell Swings - 24kg
50 Broad Jumps - 6ft
50 Burpees

19:45 Rx'd

Team WOD was completed with David Butterfield. We broke up the 100 rep movements into 10's, the broad jumps into singles and the burpees into 5's

The KB swings slowed us down 24kg felt heavy after the push press and ball slams.

Partner Core Work:
1 Person Holds a Plank While Other Performs:
15 Sit Ups
15 Toes to Bar
3 Rounds Each