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