Coach's Training Blog

Wednesday 31/12/2008

2008-12-31T00:33:00.000-08:00

Last WOD for 2008
3 rnds for time of;
24kg KB Swings, 15 reps
24kg KB Clean and Press, 15 reps left and right
24kg KB SDHP, 15 reps
Time: 11.39mins

Felt like crap doing this WOD. A week away from normal routine, eating crap and drinking too much beer takes it's toll! The 24kg felt really heavy and it punished my torn up hands on the cleans.

Tuesday 30/12/2008

2008-12-31T00:19:00.000-08:00

Beach Holiday WOD
Tabata Kettlebells & Bodyweight
6 x 20:10 secs of;
Push Ups
16 kg KB Swings
Burpees
16kg KB Snatches
Sit Ups
16kg KB High Pulls

Monday 29/12/2008

2008-12-29T00:58:00.000-08:00

WOD
5 rnds for time of;
Ring Push Ups, 10 reps
16kg KB Swings, 20 reps
Double Unders, 30 reps
Time: 17.15mins

Even on holidays, you need to train!

Friday 26/12/2008

2008-12-26T04:10:00.000-08:00

Boxing Day WOD
"EVA"
5 rnds for time of;
Run 800m
32kg KB Swing, 30 reps
30 Pull Ups
Time: 47.26mins

This would probably be the longest CrossFit WOD I've ever done and it's certainly one of the toughest. It consists of a 4km run, 150 pull ups and 150 KB swings with a 32kg! That's hard and heavy.

I'm always a big advocate of the term, prevention is better than cure, especially when it comes to callous tears. Some CrossFitters wear callous tears as a badge of honour, but really they're just stupid. They're an injury and they prevent you from training to your full potential. It is far better to do everything you can to prevent callouses than to work out how to train with tears. I regularly file mine down in the shower, but haven't done so for about a week.

This is the result of a truckload of swings and pull ups and being a bit slack with callous care!

I CAN'T SAY THIS STRONGLY ENOUGH, FILE YOUR CALLOUSES! THEY'RE NOT COOL AND THEY HURT!

My brother-in-law, Brendan is over from the US for a couple of weeks so I took him along today for his first dose of CrossFit. Bren plays Div 1 College Rugby Union so he's reasonably fit. I scaled Eva slightly for him but kept the run and rnds the same.

5 rnds for time of;
800m run
20kg KB Swing, 15 reps
15 Pull Ups
Time: 39.20mins

It was a good effort by Bren in his first CrossFit WOD. He's pretty keen to keep it up while he's here so he can be prepared for his team's physical testing when he gets back.

Tuesday 23/12/2008

2008-12-23T06:34:00.000-08:00

WOD
Split Jerks
1-1-1-1-1 reps
90/95/100/105kgs PB/107.5kgs PB

I was pretty happy with the 107.5kg PB. That's 7.5kgs above anything I've had over my head before. That's over 1.25 x B/W! So I'm progressing well towards my goal of a 1.5 x B/W Clean & Jerk (124.5kgs)

Monday 22/12/2008

2008-12-22T15:32:00.001-08:00

WOD
AMRAP in 20 mins of;
Run 400m
15 L-Pull Ups
15 Hip Extensions
Rnds: 4 + 400m

Tuesday 16/12/2008

2008-12-16T03:56:00.000-08:00

Weighted Dips
3-3-3-2-2-1-1 reps
20/25/30/35/40/45/50kgX

WOD
Five rounds for time of:
125kg Deadlift, 5 reps
10 Burpees

Time: 9.08mins

Sunday 14/12/2008

2008-12-14T01:51:00.000-08:00

WOD
"Freddy's Revenge"
5 rnds for time of;
85kg Overhead Anyhow, 5 reps (Can be pressed, push pressed, jerked, split jerked)
Burpees, 10 reps
Time: 12.15mins

This WOD was on the CFJ the other day. It was a video article with some of CrossFit's fire breathers hitting it up. CrossFit Games winner Jason Khalipa did it in 5mins and change and Freddy C of CrossFit One World finished in a bit over 11 mins.

I knew this would be tough as 85kg is 85% of my jerk 1RM and a touch over bodyweight and I suck at burpees!

I wasn't let down. It was bloody tough and after banging out the first set of 5 jerks and burpees in pretty quick time, I was reduced to doing the jerks as singles. Getting it overhead was ok. Lowering under control was the tough part! I just couldn't manage to lower it into a position that would enabled me to bang out another one without using up all my energy.

I taped it so after I download it and play around with it a bit, I'll see if I can post it.

Friday 12/12/2008

2008-12-12T05:26:00.000-08:00

Tabata Rowing (for cals)
7/7/7/7/6/7/7/7

WOD
3 rnds for time of;
50 Box Jumps, 24 inch box
85kg Deadlift, 21 reps
30 Pull Ups

Time: 27.19mins

This one was very tough. Especially after doing deads yesterday. Gotta love the randomness of CrossFit. I had to wait for the pull up bar during two of the rnds, but I think I was more thankful for the rest than pissed at the inconvenience. Roll on The Cell though. There'll be no waiting there. Not with our 5.5m long pull up bar!!!!

I reckon I could've knocked this one over quicker with a bit more mental toughness. Too much resting and telling myself I was knackered! Gotta go harder!!!!!

Thursday 11/12/2008

2008-12-11T02:54:00.000-08:00

Deadlifts
5-5-5 reps
120/120/130kgs

WOD
"Nasty Girls"
3 rnds for time of;
50 Squats
7 Muscle Ups
10 Hang Power Cleans 60kg
Time: 9.39mins

The wheels fell off my Oly program in a big way! With work, the business and family, I just haven't had the time to train for the past week. I'm not going into a comp underdone, I'll just injure myself pushing the limits, so I've withdrawn. I'll have to wait a while before getting stuck into the Oly lifting comp scene again.

Friday 05/12/2008

2008-12-05T15:57:00.000-08:00

10th Wedding Anniversary Workout!

Oly Program - Day 4

Intensity: 80%

Clean & Jerk 3 x 3

80/80/80kg

Snatch Balance 3 x 3

60/60/60kg

Back Squat 3 x 3

120/120/120kg

Thursday 04/12/2008

2008-12-05T15:53:00.001-08:00

Quick workout at 4am whilst on night shift

"300 Kettlebell Meltdown"

For Time:

25 V-Ups

50 KB Snatches

25 Push Ups

50 KB Swings

50 Burpees

50 KB C & J

50 Mountain Climbers

Time: 10:33mins

Tuesday 02/12/2008

2008-12-05T15:50:00.000-08:00

Oly Program - Day 3

Intensity: 75% 1RM

Power Snatch 4 x 3

55/55/55/55kgs

Power Clean 4 x 3

77.5/77.5/77.5/77.5kgs

Deadlift 3 x 5

115/115/115kgs

Box Jumps 3 x 5

(Waist High Box)

Wednesday 26/11/2008

2008-12-01T03:02:00.000-08:00

Oly Lifting Program - Day 2

Intensity: 80% 1RM

Snatch

6 x 3

57/57/57/57/57/57kgs

Jerk From Rack

6 x 3

80/70/70/70/70/70kgs

The first set at 80% 1RM felt really heavy and I thought I'd struggle to do all 6 sets without hurting something, so I dropped to 70% for the remaining 5 sets.

Front Squat

4 x 5

92/92/92/92kgs

K2E's

4 x 5

Med Ball Throws

4 x 5 x 10kg

Monday 24/11/2008

2008-11-25T04:59:00.000-08:00

About 3 weeks to train for the Weightlifting Comp. This is Day 1.

Intensity: 70% 1RM

Clean & Jerk 4 x 3 x 70kgs

Snatch Balance 4 x 3 x 50kgs

Back Squat 3 x 5 x 110kgs

Weighted Sit-Ups 3 x 5 x 20kg K/B

Weighted Back Extensions 3 x 5 x 20kg K/B

Saturday 22 & Sunday 23/11/2008

2008-11-25T04:56:00.000-08:00

Spent the weekend learning about Olympic Weightlifting from two absolute legends of the sport. West Aussie, Jack Wall and Lynn Jones from Canberra. These two are the only coaches in Australia to have coached World Champion weightlifters! Their knowledge of the sport and the techniques was mind-blowing.

I received some great coaching on my lifts and learnt truck loads.

I'm keen to get into the sport more, both as an athlete and a coach. There's a weightlifting comp coming up on the 14th December so I'm going to train for that over the next 3 weeks, as well as coach one of my athletes Storm, who is keen to have a crack at the comp too.

Tuesday 18/11/2008

2008-11-25T04:54:00.000-08:00

Spent the day at the Steve Cotter Workshop. That was enough of a workout and I'd thoroughly recommend it.

Steve is a sensational presenter and I learnt a few invaluable things about kettlebell lifting.

Monday 17/11/2008

2008-11-17T03:07:00.000-08:00

Squat Cleans
1-1-1-1-1-1-1 reps
100/105/105x/105x/100/100/95kgs (Clean & Jerk)

105kgs was a new Clean PB for me. I only got it up the once and dropped it twice, including a classic stack that I'll post on the main page when I can put it on Vimeo. It's pretty funny to watch. After that I went back down to 100, but wasn't happy with my form. I wanted to end on a high so I went down to 95kgs and ripped out a Power Clean and a Jerk. Although it was an ugly Jerk!

Friday 14/11/2008

2008-11-15T00:29:00.000-08:00

24kg Kettlebell Combat Complex
3 rnds of;
5 x Snatch (Left)
5 x Clean & Press (Left)
5 x Snatch (Right)
5 x Clean & Press (Right)
10 x Goblet Squat
10 x Lunge
5 x High Pull (Left)
5 x High Pull (Right)
5 x Bent Over Row (Left)
5 x Bent Over Row (Right)
10 x Swings

Knocked this one out quickly at 4am whilst on night shift. I like this complex. It's hard work, get's the heart pumping and the muscles working. Good for all-round strength and anaerobic endurance.

Tuesday 11/11/2008

2008-11-11T00:12:00.000-08:00

CrossFit Total (CFT)
Back Squat
1-1-1 reps
140/145/150kgsX (145)

Press
1-1-1 reps
60/65/67.5kgs (67.5)

Deadlift
150x/150x/145kgs (145)

CFT = 357.5kgs (786.5lbs)

This was 4.5kgs under my best effort of 362kgs. That time I got a 152kg Dead and 150kg squat. Happy with my press today, but overall my max strength hasn't improved at all over the past 6-12 months. That's disappointing.

Monday 10/11/2008

2008-11-10T03:09:00.000-08:00

5km run
Time: 20.14mins (PB! By over 3 mins!)

Pretty happy with the PB, although I wanted to crack 20mins. I haven't run in excess of 1km in months (25/6 was last 5km), so the PB goes to show the efficacy of CrossFit and mixed modal training.

This run was a road run that included a few small hills so it was a good hit out. Despite the time, I felt a bit heavy. My legs are still aching from PainStorm on Saturday and walking was a bit tough today, so I'm actually suprised by the PB. I'll take it though : )

Friday 07/11/2008

2008-11-09T12:47:00.000-08:00

Deadlift
5-5-5 reps
125/125/125kgs

WOD
10 rnds for time of;
12 Burpees
12 Pull ups
Time: 19.43mins

Monday 03/11/2008

2008-11-03T05:30:00.001-08:00

WOD

AMRAP in 20 mins of;

95lb Thruster x 5

95lb Hang Power Clean x 7

95lb SDHP x 10

Rnds: 10 + 5 Thrusters.

Friday 31/10/2008

2008-10-31T05:05:00.001-07:00

Jump Rope

3 x 2mins (with 1 min rest)

CFWU x 3 rnds

WOD

"Filthy Fifty"

For time;

50 Box Jumps 24 inch box

50 Jumping Pull Ups

50 KB Swings 16kg

Walking Lunge 50 steps

50 Knees to Elbows

50 Push Press 20kg

50 Back Extensions

50 Wall Ball Shots 10kg/10ft

50 Burpees

50 Double Unders

Time: 33.39mins

Thursday 30/10/2008

2008-10-30T04:24:00.000-07:00

Jump Rope

3 x 2 mins (1 min rest between rounds)

CFWU x 3 rnds

Deadlift

5 x 5 x 100kg

WOD

"Half Cindy"

AMRAP in 10 mins of;

5 Pull Ups

10 Push Ups

15 Squats

Rounds: 9 + 5 Pull Ups + 10 Push Ups

I've been feeling pretty crappy the past few days so took today easy. I feel as though I may be fighting a virus. Lethargic, headachy, sore etc. Don't want it to turn into a full blown cold/flu so just did a Half Cindy and took it reasonably slowly.

Trying to strengthen my lower back too with plenty of deadlifts and back extensions. Then heaps of mobility stuff and stretching after my session to get my back healthy.

Monday 27/10/2008

2008-10-27T17:53:00.000-07:00

Snatch

1-1-1-1-1-1-1 reps

40/45/50/55/60x/60x/55kg

Then did 3 x 5 x 40kg Snatches

Felt like crap and had no strength or energy. My movements felt like slow motion. No power at all. Was lining up for 75kgs, but couldn't even get under 60kg! Piss poor.

Friday 24/10/2008

2008-10-24T05:33:00.000-07:00

For time:
60kg Squat Clean x 10
50 GHD Sit Ups
60kg Squat Clean x 8
40 GHD SIt Ups
60kg Squat Clean x 6
30 GHD Sit Ups
60kg Squat Clean x 4
20 GHD Sit Ups
60kg Squat Clean x 2
10 GHD Sit Ups

Time: 19.16mins

This one was tough on the quads. Will be fun walking the beat later tonight!

Thursday 23/10/2008

2008-10-24T05:29:00.000-07:00

Deadlift
3-3-3-3-3 reps
120kg/125kg/130kg/135kg/140kg

Had a crack at a 1RM PB of 155kg at the end, but couldn't get it past mid-shin. Bit dissapointing.

Tuesday 21/10/2008

2008-10-21T06:31:00.001-07:00

Back Squats

3 x 5 x 110kgs (85% 5RM)

WOD

7 rnds for time of

35kg Shoulder Press x 21

Back Extensions x 21

Time: 27.09mins

Lost count on this one about round 4 or 5 and I don't know if I did 7 or 8 rounds! This was a tough WOD but I enjoyed it. The shoulder press is relatively light, but when you do 147 reps, which gives you a volume of a touch over 5 tonne, it starts feeling bloody heavy!! That's assuming I did 7 rounds too, not 8! (8 rounds would be close to 6 tonne!) Note to self, must pay attention to counting rounds : )

I thought I'd struggle with the back extensions because I'm generally crap at them, but they weren't a problem tonight.

Overall a good WOD and I was happy with my squats too.

Monday 20/10/2008

2008-10-20T00:37:00.001-07:00

"MR JOSHUA" (scaled)

3 rnds for time of:

Run 400m

30 GHD Sit Ups

15 Deadlifts 100kg

Time: 25.02mins

Scaled this one down from 5 rounds and 115kg deads due to still feeling the effects of my annual footy game. Took it pretty easy and coasted thru mainly to get the blood flowing and help with some soreness.

This is a good WOD. There's some I like and look forward to doing and some I hate and actually fear. I can see myself looking forward to doing this one. Why? It doesn't really contain any movements I suck at! : )

By the way, 35 degrees today whilst hitting this one. Really felt it on the runs outside. Roll on summer!

Tuesday 14/10/2008

2008-10-14T01:09:00.001-07:00

HSPU's

3 x 5

WOD

"ERIN"

5 rounds for time of;

18kg Dumbbell Split Cleans x 15

21 Pull Ups

Time: 20.00mins

I didn't have a lot of energy during this workout and I was pretty sore after two hard days, but my goal was to get under 20mins so I was pretty happy to just get there. I did the last 42 pull ups hanging on by my fingers due to a large tear at the top of my palm that prevented me gripping the bar properly, so that made things a bit tough.

I was going to train tomorrow but I think I'm due a rest day. I'll see how I am in the morning. Plus I'm looking after my wife who has just had her 3rd surgery on her right knee and is in a fair bit of pain, so it depends on how she's traveling.

Monday 13/1/2008

2008-10-12T22:16:00.000-07:00

Halting Deadlifts

3 x 3 x 125kgs

WOD

"RYAN"

5 rounds for time of:

7 Muscle Ups

21 Burpees ( All reps are to end with a jump and touch, 1 foot above max reach)

Time: 19.36mins

Sunday 12/10/2008

2008-10-12T22:15:00.000-07:00

PainStorm - October 2008

See the main site for results.

Friday 10/10/2008

2008-10-10T04:01:00.000-07:00

WOD

Weighted Pull Ups

1-1-1-1-1-1-1 reps

16/24/32/40/44x/42.5x/40x

Don't like finishing on a failure so knocked out one more rep at 32kgs.

Would have liked to have made 42.5kgs, which is half my B/W, but I couldn't quite get the chin over the bar.

Thursday 09/10/2008

2008-10-09T01:52:00.000-07:00

WOD
5 rounds for time of;

60kg Deadlift 15 reps
60kg Hang Power Clean 12 reps
60kg Front Squat 9 reps
60kg Push Jerk 6 reps

Time: 24.53mins

Wednesday 08/10/2008

2008-10-08T03:33:00.000-07:00

"BARBARA"

5 rnds for time of:

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

Time each round individually and rest exactly 3 minutes between rounds.

Round 1: 3.42 mins

Round 2: 5.50mins

Round 3: 6.38mins

I pulled the pin after 3 rounds as I was feeling a bit crook. I almost lost my breakfast a couple of times throughout the workout and I was really struggling. Bit disappointed about that effort, but these things happen.

Monday 06/10/2008

2008-10-06T05:17:00.000-07:00

CFWU x 1 rnd

WOD
With a continuously running clock, perform 1 x 60kg Clean and Jerk in the 1st minute, 2 in the 2nd, 3 in the 3rd and so on until you can't perform the required reps within the minute.

Completed: 7 minutes + 7 x C & J in 8th minute.
Total C & J's performed: 35

This one was tough. Plenty of rest in the 1st, 2nd, and 3rd minutes, but then things started getting tough. I had my eye on 10 minutes but the power of compounding took effect. Compounding is great when its interest on your cash, but when its compounding clean and jerks, that just sucks!

35 reps in 8 minutes isn't all that bad though. Time soon for another crack at Grace!

Saturday 04/1/2008

2008-10-04T08:51:00.000-07:00

CFWU x 1

K2E's x 20

"NATE"

AMRAP in 20 mins of

2 Muscle Ups

4 HSPU's

8 KB Swings 32kg

Rnds: 10 + 2 muscle ups + 4 HSPU's.

Friday 03/10/2008

2008-10-03T04:21:00.000-07:00

CFWU x 1 rnd

HSPU's 3 x 5

L-Sits 6 x 10secs

WOD

Back Squats

1-1-1-1-1 reps

140/145/150/155x/150kgs/140 x 2

Back Squat Technique Check from Jason Donaldson on Vimeo.

Saturday 27/09/2008

2008-09-26T21:00:00.000-07:00

Training with the Sweating Blood boys.

Teams of 2

5 rounds/2 mins per station/1 min per movement/1 min rest between stations/2 mins rest between rnds.

Stations:

Virtual Shovelling 20kg/KB Clean & Press 24kg

Tyre Flips/Burpees

Pull Ups/Air Squats

KB Swings 24kg/Static decline ring push up holds

Wednesday 24/09/2008

2008-09-24T09:15:00.000-07:00

Snatch

5 x 2 x 62.5kgs

Press

3 x 5 x 55kgs

Back Squat

3 x 5 x 110kgs

WOD

5 rnds for time of:

10 KB American Swings

10 Ring Push Ups

Time: 4.54mins

Tuesday 23/09/2008

2008-09-24T09:13:00.000-07:00

Hang Snatch

5 x 2 x 57.5kgs

C& J

5 x 2 x 87.5kgs

Front Squat

3 x 5 x 92.5kgs

Deadlift

1 x 5 x 125kgs

Weighted Pull Ups

3 x 5 x 12kgs

Cool Down

KB Windmill 16kg

3 x 5/5

Reverse Hypers

3 x 10

Saturday 20/09/2008

2008-09-20T06:40:00.000-07:00

Hang Snatch
5 x 2 x 57.5kgs
Clean & Jerk
1 x 1 x 87.5kgs

Called it quits after the first C & J rep. After a tough session yesterday, with a stack of cleans, and 10 hours at work today, I just didn't have the energy or power. I was tossing up whether to even go to the gym, but gave it a crack on the way home from work.

I should've known better.

The heart wasn't in it and the body was struggling. I thought it best to go home and chill before I hurt myself pushing it when it obviously wasn't happening.

Work again tomorrow and rest and back into the gym Monday.

Friday 19/09/2008

2008-09-19T03:12:00.000-07:00

Snatch
8 x 1 x 60kg
OHS
3 x 5 x 65kg

WOD
"Chief"
As many rounds as possible in 3 mins of;
3 Power Cleans 60kg
6 Push Ups
9 Squats
Rest 1 min between 3 min efforts
Repeat 5 times

Total rnds: 22
1. 5
2. 5
3. 4 + 3 P/C's
4. 4
5. 4 + 1 P/C

Pushed pretty hard and ripped up my thumb nail using the hook grip on the cleans. Bit of tape during a 1 min break and I was right to go.

I reckon I may have been able to grind out 5 rnds on the 3rd and 5th sets. I was toasted during the 4th!

Felt ok about my effort until I saw Speal did 31 rnds!! I'd hate to see what Khalipa did!

Wednesday 17/09/2008

2008-09-17T18:16:00.000-07:00

Hang Snatch
5 x 2 x 55kgs
Clean & Jerk
5 x 2 x 85kgs
Back Squat
3 x 5 x 107.5kgs

WOD
"Ganty Fran"
15-12-9 reps for time of;
60kg Thruster
Pullups
Time: 8.30mins

60kg Thrusters suck!!! Even more so after 10 x 85kg C & J!! This one left me blowing hard and well and truly gassed. I should have got through it in around 5 mins but took far too much rest. I was pretty fried mentally before it started and took that into the workout, not having the mindset to keep pushing when it got hard.

Tuesday 16/09/2008

2008-09-16T06:48:00.000-07:00

Snatch

5 x 2 x 55kgs

Press

3 x 5 x 52.5kgs

Back Squat

3 x 5 x 107.5kgs

WOD

21-15-9 reps for time of;

100kg Deadlift

24 inch Box Jumps

Time: 9.26mins

Friday 12/09/2008

2008-09-16T06:42:00.001-07:00

Hang Snatch

5 x 2 x 55kgs

Clean & Jerk

5 x 2 x 85kgs

Front Squat

3 x 5 x 90kgs

Deadlift

1 x 5 x 122.5kgs

Weighted Pull Ups

3 x 5 x 10kgs

Tuesday 09/09/08

2008-09-09T04:19:00.000-07:00

Rowing x 5 mins

Mobility Movements

Burgener Warm Up

Snatch Balance + 3 OHS x 3

Snatch 30kg x 5

Oly/Strength

Snatch 8 x 1 x 62kgs

OHS 5 x 3 x 70kgs

WOD

"Jason" (scaled)

For Time:

50 Squats

2 Muscle Ups

40 Squats

4 Muscle Ups

30 Squats

6 Muscle Ups

20 Squats

8 Muscle Ups

Time: 11.43mins

Struggled with the snatches. Dropped one behind yesterday and didn't have the confidence to get under the load today. Felt a bit shaky and wasn't aggressive enough. Found the OHS's very hard and heavy too, but got through them.

The short, sharp WOD at the end was good. The muscle ups were tough after frying my upper body with a stack of dips yesterday, but I gritted my teeth, dug deep and pushed through them.

Really enjoying this Hybrid program, although looking forward to a rest day tomorrow.

Monday 08/09/2008

2008-09-08T06:42:00.000-07:00

Jump Rope x 5 mins

Mobility Movements

Burgener Warm Up

Snatch Balance + OHS x 3

3-3-3

Bar/30/40kgs

Oly/Strength Session

Hang Snatch 5 x 2 x 52.5kgs

C & J 5 x 2 x 82.5kgs

Back Squat 3 x 5 x 105kgs

WOD

5 rnds for time of;

15 KB Swings 32kg

15 Bar Dips

Time: 13.14 mins

Saturday 06/09/08

2008-09-08T06:41:00.000-07:00

PainStorm - September

See the main page for details and results

Friday 05/09/2008

2008-09-08T06:38:00.000-07:00

Jump Rope x 5 mins

Mobility Movements

Burgener Warm Up

Snatch Balance + OHS x 3

3-3-3

Bar/30/40kgs

Oly/Strength Session

Snatch 5 x 2 x 54kgs

Press 3 x 5 x 50kgs

Back Squat 3 x 5 x 105kgs

WOD

40-30-20-10 rep rnds for time of:

2 KB Push Press 16kg

Ab Mat Sit Ups

Time: 6.45 mins

Wednesday 03/09/2008

2008-09-08T06:35:00.000-07:00

Jump rope x 5 mins

Mobility Movements

Ring Warmup

5 x Muscle up + 5 dips

Back Ext 3 3 x 15

Ring Push Ups x 10

Burgener W/Up

Oly/Strength Session

Hang Snatch 5 x 2 x 52kgs

C & J 5 x 2 x 82kgs

Front Squat 3 x 5 x 85kgs

Deadlift 1 x 5 x 120kgs

Tuesday 02/09/2008

2008-09-02T02:41:00.000-07:00

Jump rope 5 mins
Mobility Movements

Ring warmup
5 x Ring L-Pullups
Muscle Up + 5 Ring Dips x 5
Back Extensions 3 x 10
Ring Push Ups 3 x 10

Strength Work
Snatch
8 x 1 x 60kg
OHS
3 x 5 x 60kg

WOD
4 rounds for time with 10kg vest;
5 Pull Ups
5 Dips
5 Dble KB Thrusters 20kg
Time: 5.29mins

Monday 01/09/2008

2008-09-02T00:13:00.000-07:00

5 min jump rope
Mobility Movements

Ring Warmup
Ring L-Pullups x 5
Muscle Up + 5 Dips x 5
Back Extensions 3 x 10
Ring Push Ups 3 x 10

Strength Work
Hang Snatch
5 x 2 x 50kgs
Clean & Jerk
5 x 2 x 80kgs
Back Squat
3 x 5 x 100kgs

WOD
4 rounds for time of:
5 x KB Snatch each side 24kgs
10 x KB Sming 24kgs
10 Burpees
Time: 7.41 mins

Cool down
Windmills
3 x 5 x 16kg KB
Reverse Hypers
3 x 10

Friday 29/08/2008

2008-08-30T06:26:00.000-07:00

Jump rope x 5 mins

Mobility movements

CFWU x 1 rnd

Bench Press

5-5-5 reps

85/85/85kgs

WOD

For time:

20 HSPU's

30 Pullups

40 KB Swings 24kgs

50 Ab Mat Sit Ups

60 Burpees

Time: Got talking to Stef during the burpees and forgot to stop my watch at the end! Was about 17 mins though.

Wednesday 27/08/2008

2008-08-27T05:13:00.000-07:00

Rowing 5 mins

Mobility Movements

24kg KB Long Cycle C & J x 5 mins - 40 reps

WOD

24kg KB Complex

As many reps as possible in 20 mins of;

Clean

Front Squat

Push Press

OHS

Snatch

= 1 rep

Total reps in 20 mins - 64

Monday 25/08/2008

2008-08-27T05:08:00.002-07:00

Jump Rope x 5 mins

Mobility Movements

CFWU x 3 rnds

Rehab Work

Deadlift 3 x 25 @ 30kgs

Romanian Deadlift 3 x 25 @ 20kgs

Friday 22/08/2008

2008-08-24T03:31:00.000-07:00

1 Mile Run

Mobility Movements

CFWU x 3 rnds

Muscle Up Practice

5 rnds/Max Reps

1/2/3/2/2 reps

Then

Bench Press

5-5-5-5-5 reps

85/85/85/85/85kgs

Wednesday 20/08/2008

2008-08-24T03:26:00.000-07:00

Jump Rope 5 mins

Mobility Movements

CFWU x 3 rnds

24kg KB Bear Complex

6 rnds

7 reps per round where 1 rep =

KB Clean

Push Press

Front Squat

Push Press

KB Not to touch the ground during the round.

Then:

24kg KB Floor Press 5 x 5

Then

Grip work

24kg KB Bottoms Up Clean & Hold 5 secs 5 x 5

Wrist Roller 2.5kgs x 5 reps each way

Monday 18/08/2008

2008-08-18T09:08:00.000-07:00

Jump Rope 5 mins

Mobility movements

20kg KB TGU 5 x 5/5

20kg KB Windmill 5 x 5/5

Stretching and mobility movements for my lower back.

Last Saturday's Painstorm

2008-08-16T13:32:00.001-07:00

Here's a short vid of me during last Saturday's PainStorm workout.

It's about round four or five and I'm pretty gassed, especially after the Push Presses.

The Deadlifts were no prob's, the hang squat cleans were tough, but then the Push Presses were at a stage in the round that I didn't have a lot of air left. After cranking out 5 quick reps I was struggling for breath.

Thursday 14/08/2008

2008-08-15T12:19:00.000-07:00

Jump rope 5 mins

Mobility Movements

CFWU x 3 rnds

5 rnds of

60kg D/E Bench Press x 5

10kg D/E Weighted Pull Up x 5

I've been taking it easy the past week due to my increasingly frustrating back injury. Hence not much training. I've been doing a lot of mobility stuff and stretching, as well as a bit of grip work. I'm working on closing the COC #2 grippers. The back is getting really annoying. It's been grumbling away for weeks without an improvement. That's why it's time to lay off the training for a while and focus on getting it better. It's not much point doing half-arsed workouts for weeks on end because I can't throw myself into them 100%.

So to that end, the next couple of weeks, I'll be doing movements that have minimal involvement of my back. In other words, no pulling from the floor (dead's, cleans, snatches etc) and no squatting. I'll be hitting mainly pull-ups, bench, push ups, ring work etc as well as sprints and similar interval work.

So much for the strength goals : (

Saturday 09/08/2008

2008-08-09T07:17:00.000-07:00

PainStorm August 2008

Check out the main page for all the fun.

Friday 08/08/2008

2008-08-09T07:16:00.000-07:00

Spent the day boxing so no WOD today

Wednesday 06/08/2008

2008-08-06T09:15:00.000-07:00

Burgener Warm Up x 3
Snatch Balance 3 x 3
Hang Power Snatch 3 x 3
Hang Power Clean 3 x 3

WOD
Clean & Press
5-5-5-1-1-1-1-1-1 reps
45/47.5/50/52.5/55/57.5/60/62.5kgs

Snatch
5-5-5-1-1-1-1-1-1 reps
55/57.5/60/62.5/65/67.5/70x/70x/70x

Due to the failures, I banged out a 3 x 3 OHS at 70kgs.

Clean & Jerk
5-5-5-1-1-1-1-1-1 reps
70/72.5/75/77.5/80/82.5/85/87.5/90/100kgs New PB!!!

One of my aims on this short 3-week oly lifting program was to hit a 100kg C & J. Well today, I was feeling pretty strong on them so right at the end, loaded the bar with a couple more plates and banged out a pretty easy 100kg C & J for a new PB. My next goal is a 106.5kg C & J which will be a 1.25 x B/W effort (based on 85kgs, although I'm presently around 83kgs).

I'm struggling with my snatches at the moment. My PB is a fairly easy 71kg Power Snatch so I should be getting 70kgs up there. I think the main thing is confidence in getting under the load. I can get it up no prob's, but just chicken out when it comes to pulling myself under. That's why I knocked out a few OHS today as well. To develop the confidence in having the load overhead. They went well and I think a B/W OHS isn't far off.

Monday 04/08/2008

2008-08-06T09:10:00.000-07:00

Burgener Warm Up x 3
Snatch Balance 3 x 3
Hang Power Snatch 3 x 3
Hang Power Clean 3 x 3

WOD
Clean & Press
5-5-5-1-1-1-1-1-1 reps
42.5/45/47.5/50/52.5/55/57.5/60/62.5kgs

Snatch
5-5-5-1-1-1-1-1-1 reps
52.5/55/57.5/60/62.5/65/67.5/70x/70x/70x

Clean & Jerk
5-5-5-1-1-1-1-1-1 reps
67.5/70/72.5/75/77.5/80/82.5/85/87.5kgs

Sunday 03/08/2008

2008-08-03T01:27:00.000-07:00

Jump Rope x 5 mins
Mobility Movements
Burgener Warm Up x 3

WOD
Clean & Press
5-5-5-1-1-1-1-1-1 reps
40/42.5/45/47.5/50/52.5/55/57.5/60kgs

Snatch
5-5-5-1-1-1-1-1-1 reps
50/52.5/55/57.5/60/62.5/65/67.5/70kgs

Clean & Jerk
5-5-5-1-1-1-1-1-1 reps
65/67.5/70/72.5/75/77.5/80/82.5/85kgs

Saturday 02/08/2008

2008-08-03T01:25:00.000-07:00

Jump Rope 5 mins
Mobility movements
CFWU x 3

WOD
3 rnds of KB Combat Complex w/32kg KB

Friday 01/08/1008

2008-08-01T05:18:00.000-07:00

Spent all day today at a boxing trainers course. Plenty of practical so no WOD for me today. Back is still pretty dodgy and sore.

I'll hit the Oly lifting on Monday.

Wednesday 30/07/2008

2008-07-30T20:33:00.001-07:00

Rowing 5 mins

Heavy Bag 5 mins

Mobility Movements

5 rounds of;

Heavy Bag 100 punches

100lb Water Ball Clean x 10

Ring Push Ups x 10

Ab Mat Sit Ups x 20

Quick workout at home. Trying to rehab my lower back which has been giving me a fair bit of grief and preventing me from training properly. Every time I go back to the Oly lifting, it ends up worse for wear.

Patience is a virtue and unfortunately not something I have a lot of. I really need to be patient, let the back heal and then get back into it nice and easily.

In the meantime, I'm just hitting whatever I can without aggravating the issue.

Monday 28/07/2008

2008-07-28T06:20:00.000-07:00

Jump Rope (Usually do a variety of jumps and intensities for 5 mins or so - running on the spot with high knees, basic bounce, double unders etc)
Mobility Movements
CFWU x 1
Bar warm-ups:
Burgener Warm Up x 3
Snatch Balance x 3
Clean Drops x 3
Strict Press x 3
Split Jerk x 3

WOD
Clean & Press (Strict)
5-5-5-1-1-1-1-1-1 reps
37.5/40/42.5/45/47.5/50/52.5/55/57.5kgs

Snatch
5-5-5-1-1-1-1-1-1 reps
47.5/50/52.5/55/57.5/60/62.5/65/67.5kgs

Clean & Jerk
5-5-5-1-1-1-1-1-1 reps
62.5/65/67.5/70/72.5/75/77.5/80/82.5kgs

Simple KB Circuit for cool down and recovery/restoration (20kg KB):
GHD KB Press 3 x 10/10
Windmills 3 x 5
Halo x 20
Round the World x 20

Friday 25/07/2008

2008-07-25T04:17:00.000-07:00

Jump rope 5 mins
Mobility Movements
Burgener W/Up x 3
Snatch Balance x 3
Clean Drops x 3

Workout
Clean & Press
5-5-5-1-1-1-1-1-1 reps
38.5/39.5/43.5/46/48.5/51/52/54.5/58.5kgs

Snatch
5-5-5-1-1-1-1-1-1 reps
48/51/54.5/56/57/61/62/64/66kgs

Clean & Jerk
5-5-5-1-1-1-1-1-1 reps
63.5/66/68.5/71.5/73.5/76/77/79.5/81kgs

First day of a 3-week Olympic lifting phase. This is designed to practice my technique and add some numbers to my 1RM's. Today's workout felt good. Hard but good. It's going to be interesting as I slowly add weight each workout. Next session, on Sunday, will start off 2.5kgs heavier on the first set of 5 reps. So Clean & Press (which is a strict press) will start at 41kgs, Snatch at 50.5kgs and Clean & Jerk at 66kgs.

My back is feeling better after a few days off and some physio, including acupuncture in some muscles in spasm.

Sunday 20/07/2008

2008-07-21T14:48:00.000-07:00

Jump rope 5 mins
Mobility movements
CFWU x 1

Kettlebell Combat Complex x 3
1 min rest between complexes

Deadlift (for rehab)
3 x 25 x Bar only

Have been struggling with a back strain and facet joint injury the past few days, hence not much training and the very light, high rep deadlifts today.

The back issue is something I've had recurring problems with and I believe is mainly a result of poor posture and specifically poor posture doing the job I do. I routinely go from sitting around for over an hour or more to high intensity physical activity, then back to sitting around usually with poor posture.

My core stability is fine given I can hold a weighted plank for more than 3 minutes (then I get bored!) and can hold a L-sit for over 30secs and counting. It's mainly being mindful of switching the core on during less physical activites like drving and sitting at the computer. That's when I get lazy and then suddenly expect my back to do something like help me wrestle a violent druggie; and pop, the next few days are spent feeling like an 80 year old.

Wednesday 16/07/08

2008-07-16T04:48:00.001-07:00

1 mile jog
Mobility movements
CFWU x 1

Deadlift
3-3-3 reps
140/140/140kgs

WOD
For time:
15 HSPU's
1 L-Pullup
13 HSPU's
3 L-Pullup
11 HSPU's
5 L-Pullup
9 HSPU's
7 L-Pullup
7 HSPU's
9 L-Pullup
5 HSPU's

Time: 20 mins

The HSPU's were the limiting factor on this one. Cranked out the first 15, but the ones after were all broken sets. The L-Pullups were no prob's.

Tuesday 15/07/2008

2008-07-16T04:40:00.000-07:00

Jump rope
Mobility movements
CFWU x 1 rnd

Press
5-5-5-5-5 reps (85% 5RM)
55/55/55/55/55kgs

Weighted Dips
3-3-3 reps
30/30/30kgs

Monday 14/07/2008

2008-07-13T21:58:00.000-07:00

5 min Jump Rope
Mobility Movements
CFWU x 1

WOD
As many rnds as possible (AMRAP) in 30mins of;
Walking Lunges x 12
GHD Sit Ups x 15
Hip Extensions x 15
Muscle Ups x 5

Rnds: 11

Friday 11/07/2008

2008-07-11T00:27:00.000-07:00

5 min jog to park in 10kg vest

"ANGIE" (scaled but weighted)
For time;
25 Pull Ups
25 Push Ups
25 Sit Ups
25 Squats
All with 10kg vest
Time: 6.00mins

5 min jog home in 10kg vest

My own training has been hampered a bit this week due to school holidays. Couldn't get to the gym today so I went down to the local park with the kids and dog. The dilemma with this was that there's no pull up bars or even monkey bars down there. So the pull ups had to be done whilst hanging from a patio type structure. I've gotta say, pull ups aren't much fun when done on box tubing! Especially when you have to jump out from a brick wall and grab onto the steel beam before you can do any. So needless to say, the pull ups took around 4 minutes and everything else was a breeze. The vest made a nice change.

Thursday 10/07/2008

2008-07-11T00:26:00.001-07:00

5 min jog
Mobility movements
CFWU x 1

Power Snatch
5-5-5-3-3-3 reps
51/51/51/56.5/56.5/56.5kgs

Wednesday 09/07/2008

2008-07-09T00:33:00.000-07:00

Jog 5 mins
Mobility Movements

CFWU x 1

L-Sit Practice 2 x 30sec holds

WOD
For time;
30 Clean & Jerks 71kgs (156.2lbs) (Full Squat Cleans)

Time: 19.32mins

This was the final event of the CrossFit Games held last Sunday. The WOD as Rx'd was 30 Clean & Jerks 155lbs for time. I went to 156.2 due to the weight of my collars. My time was very slow and the workout was a real grind. As a comparison, the bloke that won the CrossFit games, knocked this workout over in under 3 mins!! That's close to in-human and I have no idea how he did it. I'd done 6 reps at the 3 min mark!!

It just goes to show the capacity of the human body. I'd consider myself reasonably fit, not elite, not yet anyway, and I am not even close to the CrossFit monster's. How's their fitness!

Back to the gym tomorrow to keep at it..........................

Sunday 06/07/2008

2008-07-09T00:31:00.001-07:00

Mobility movements x 5 mins

Warm Up
Burgener warm up x 3
Snatch Balances 3 x 3
Clean Drops 3 x 3
Hang Power Snatch 3 x 3
Hang Power Clean 3 x 3

WOD (Power/Speed/Technique Focus)
Snatches 5 x 3
51/51/51/51/51kgs

Cleans 5 x 3
61/61/61/61/61kgs

Friday 04/07/2008

2008-07-09T00:30:00.000-07:00

Mobility movements x 5 mins

Back Squat 5 x 5 x 85% 5RM
116/116/116/116/116kgs

Press 5 x 5 x 85% 5RM
53.5/53.5/53.5/53.5/53.5kgs

Deadlift 1 x 5 x 85% 5RM
121kgs

Finisher
Kettlebell Swings 5 x 12 x 40kg

Wednesday 02/07/08

2008-07-02T06:49:00.001-07:00

Jump rope 5 mins
Mobility movements 5 mins
CFWU x 1rnd

"M/E Lynne"
5 rnds of;
B/W Bench max reps (85kgs)
8/7/6/5/4 reps
10kg weighted Pull ups max reps
7/6/6/5/4 reps

After today's workout, it's time to kick into another strength cycle. My strength sucks right now! I should have been pushing over 10 reps on the benches and pulling over 10 reps on the pull-ups. It's my strength that's holding me back on the anaerobic met cons too, like "Fran" & "Diane"

I'll play around with a couple of routines tomorrow (a rest day) and see what I can come up with. I'm thinking, Heavy Back Squats, Presses (Military and Bench) and Dead's, Weighted Pull Ups, Dips and GHR Sit Ups, Cleans, Snatches, Heavy Sandbag and Heavy Kettlebell (2-2.5 pood) work. I'll look at hitting the strength for 4 weeks, have a back off week and then hit it again for 4 weeks.

Goals:

190kg (2.25 x B/W) Deadlift

170kg (2 x B/W) B/Squat

120kg (1.4 x B/W) Bench

80kg (5kg from B/W) Press

Some of those are very lofty goals, but hey, you've gotta aim high!

Tuesday 01/07/2008

2008-07-01T05:40:00.000-07:00

Skipping 5 mins
Mobility Movements 5 mins
CFWU x 3

WOD
For time;
45 Dble Unders
60kg Squat Clean 20 reps
Ring Dips 20 reps
45 Dble Unders
Time: 11.40mins

Another tough workout. The double unders and ring dips weren't a problem, but the squat cleans were killers. I can Power Clean 60kgs without a prob, but the CrossFit WOD called for Squat Cleans, so that's what I did. I think that if I did this workout with power cleans, I could knock 3-5 minutes off it. With the squat cleans, I could only link a few together before having a breather. They really get the heart pumping and the legs burning. Power Cleans have a lot faster cycle rate. Well they do when I do them.

Tommorow, I'm going to tackle "Lynne" but will modify it slightly to make it more M/E.

Monday 30/06/2008

2008-06-30T15:43:00.000-07:00

Warm Up
5 min jog
Mobility movements
CFWU x 3 rnds

Back Squat
2 x 5 x 20kg
1 x 4 x 60kg
1 x 3 x 80kg
Wk Sets
3 x 3 x 120kg

WOD
21-15-9 reps for time of
Run 800m/600m/400m
1.5 pood KB Swing
43kg Thruster
Pullups
Time: 23.43 mins

Very slow, felt very tired and gassed quickly. Didn't have fun with this one at all and pretty pissed off with my effort.

Back into it tomorrow and looking for a better performance.

Friday 27/06/2008

2008-06-27T23:52:00.001-07:00

Warm up
5 min row
Mobility movements
CFWU x 3

WOD
"Fight Gone Bad"
Score = 269 points

I was a bit dissapointed with this score, I went in aiming for at least 350 but fell well short. I flew through the wall balls, push presses and rowing, but the SDHP and box jumps killed me. SDHP pack a pretty huge anaerobic wallop and then following with the box jumps I just had no gas left. I'll have another crack in a few weeks and will hopefully improve substantially.

Time for a couple of rest days

Thursday 26/06/2008

2008-06-26T19:39:00.000-07:00

Warm up
Run 1 mile
Mobility movements
CFWU x 3 (Subbed ring pushups for dips)

WOD
Snatch
1-1-1-1-1-1-1 reps
61/66/71x/71/71x/68.5/68.5kgs

Pretty happy with this effort. Increased my PB by 10kgs. I haven't done a lot of snatching and my form was a bit off. I kept landing forward of my jumping position, This means I wasn't keeping the bar close enough to my body on the way up. I missed 71kgs the first time, mainly through lack of confidence getting under the bar. I hit it no probs the second time and just lost it on the 3rd effort. I dtripped a few kilos and tried to dial my form in on the last 2 efforts. Overall though, I enjoyed this one. The power movements really feel good.

Tomorrow, Fight Gone Bad....................

Wednesday 25/06/2008

2008-06-24T20:09:00.000-07:00

Warm Up
5 mins Skipping
5 mins Mobility movements
CFWU x 3 rnds

Deadlifts
1 x 5 x 20kg
1 x 5 x 60kg
1 x 5 x 100kg
Wk Sets
3 x 5 x 116kgs

WOD
5km run (on treadmill)
Time: 23.48mins

Haven't done a 5km in months. Actually I haven't done anything over 800m in months!!! I wanted to beat 25mins which I've struggled to crack, so I was pretty happy with my time. Although running is as boring as bat shit! I almost stopped through boredom rather than exhaustion. Maybe I should run outside. But I don't think it'll make much difference. I get bored easily and doing the same thing (running) for any length of time makes me restless! Must be my ADD kicking in! Hahaha.

That's one of the reasons CrossFit appeals to me. The variety and randomness of it all. I never get bored with it, except on 5km/10km WOD's. But when they pop up in the programming, I suck it up, do them and keep going forward. You've gotta take the good with the bad in life and sometimes, even if you dislike doing something, like visting the mother-in-law, you have to do it for the betterment of all.

By the way, that's a joke. Love ya Liz : )

Tuesday 24/06/2008

2008-06-24T03:22:00.001-07:00

Warm Up
5 min Skipping
5 min Mobility movements
CFWU x 3 (-Pull Ups & Ring Pushups subbed for Dips)

Skills
L-Sit - worked up to 1 minute

WOD
50 Muscle Ups for time
Used a progression that had my feet on a bench in front so that I was in a semi-pike position at the bottom (full hang) position of the M/Up.

Time: 10.33mins

Not a bad workout. Time included stopping at 35 reps to tape a massive blister at the heel of my palm. Gotta love the false grip! I'd like to get through this one without the subbed assistance, but I'm not at that level in my muscle up ability just yet. I was still pretty happy though considering I've never bothered training the muscle up much.

I'm just starting to get on the rings and do a bit more body weight stuff. It's an area I've avoided a bit, essentially because it's bloody hard! But because I've avoided it, it's a facet of my fitness that isn't as developed as some of the other areas. Time to stop avoiding it and get stuck into some gymnastics progressions and a bit more skill work.

If your keen on that sort of thing, a must read is Jim Bathurst's website http://www.beastskills.com/. Excellent tutorials and just an all-round good resource. I recommend it.

Monday 23/06/2008

2008-06-24T03:20:00.000-07:00

Warm Up
5 mins skipping
5 mins mobility movements
CFWU x 3

WOD
OHS
3 x 5 x 60kg

Thruster
5 x 10 x 50kg (R:1 Min)

Cool down and stretching

Sunday 22/06/2008

2008-06-22T04:43:00.000-07:00

"CrossFit Total"
Back Squat
2 x 5 x 20kg
1 x 4 x 60kg
1 x 3 x 90kg
1 x 2 x 100kg
1RM Attempts
130/140/150

Press
1 x 5 x 20kg
1 x 3 x 40kg
1RM Attempts
60/70x/70x

Deadlift
1 x 5 x 100kg
1RM Attempts
140/152/156x

CFT = 362kgs (PB x 2 kgs)

Wednesday 18/06/2008

2008-06-18T15:21:00.001-07:00

Warm-up
Row 5 mins
Mobility movements 5 mins

WOD
32kg KB Circuit
3 rnds of;
Thruster x 5/5
1-Arm B/Over Row x 5/5
TGU x 5/5
Snatch x 5/5
Goblet Squat x 5/5
OHS x 5/5

Finisher
Swings x 100

Tuesday 17/06/2008

2008-06-16T15:11:00.000-07:00

Warm Up
Rowing 5 mins
Mobility movements 5 mins

WOD
1 x 24kg KB
3 rnds of;
TGU x 2/2
Windmill x 2/2
Clean & Press x 3/3
Goblet squat x 6
Snatch x 5/5
Floor Press x 3/3
Fig 8 to Hold x 5/5

Finisher
KB Swings x 100

This was a short sharp workout during my nightshift. I'm in the middle of my last 7 day stretch of nightshift and I find it very difficult to train. It's not that I don't want to, although the enthusiasm does wane when you've had 4 hours sleep in the last 2 days!

But in between clients, seeing my wife and kids and trying to get some sleep, training tends to take a back seat.

Fortunately my roster is changing on the 30th June and I'll only be doing 2 nighshifts in a row. That should make training easier to fit in and be a bit more family friendly.

So anyway, I was sick of not training so I brought a kettlebell along to work and ducked off to the gym for half an hour around 4am. It does wake you up a bit and makes the last few hours a little easier.

I did struggle a bit with even just a short session. I need more sleep!

Friday 13/06/2008

2008-06-16T15:07:00.000-07:00

Warm Up
Jog 5 mins
Mobility movements x 5 mins

Strength
Deadlift
1 x 5 x 20kg
1 x 4 x 50kg
1 x 3 x 80kg
1 x 2 x 100kg
Work Set
1 x 5 x 121kg

WOD
7 rnds for time of;
10 x Pistols (alternating legs)
12 Bar Dips
15 Pull-ups
Time: 23.41mins

Wednesday 11/06/2008

2008-06-11T05:50:00.000-07:00

Warm up
Jog 5 mins
Mobility movements 5 mins
Burgener Warm Up x 1 rnd

WOD
"Jason"
For time:
100 Squats
5 Jumping muscle ups
75 Squats
10 Jumping muscle ups
50 Squats
15 Jumping muscle ups
25 Squats
20 Jumping muscle ups

Time: 15.01 mins

Tuesday 10/06/2008

2008-06-11T05:43:00.000-07:00

Warm Up
Jump Rope 5 mins
Mobility movements 5 mins

Oly Lift Skill Practice
5 sets of
3 position snatch + OHS
20/20/30/40/50kgs

WOD
10 rnds for time of;
12 burpees
12 pullups
Time:19.28mins

Cool down and stretch

Monday 09/06/2008

2008-06-11T05:32:00.000-07:00

Warm Up
Jump Rope 5 mins
Mobility movements 5 mins

Strength
Back Squats 3 x 5
120/120/120kgs

WOD
5 rnds for time of;
60kg Squat Cleans x 7
15 HSPU's
TIme: 9.57mins

Cool down & stretch

Friday 06/06/2008

2008-06-07T02:07:00.000-07:00

Warm up
Row 5 mins
Mobility movements 5 mins

WOD
Power Cleans
2-2-2-2-2 reps
76/76/81/86/86/91kgs

Bench Press
5-5-5 reps
70/75/77.5kgs

Front Squat
5-5-5 reps
90/90/90kgs

Deadlift 1 x 5 x 121kgs

Cool down and stretch

Wednesday 04/06/2008

2008-06-07T02:00:00.000-07:00

Warm up
Row 5 mins
Mobility movements 5 mins

WOD
5 rnds of;
Deadlift 3 reps, max weight
2 x 24kg KB Press, max reps

Round 1: 131kgs/8 reps
Round 2: 133.5kgs/10 reps
Round 3: 136kgs/6 reps
Round 4: 137.5kgs/8 reps
Round 5: 141kgs/8 reps

Cool down and stretch

Tuesday 03/06/2008

2008-06-03T19:03:00.000-07:00

Warmup
Jump Rope 5 mins
Mobility movements 5 mins

WOD
For Time:
10 Squat Cleans 60kg
50 Sit Ups
8 Squat Cleans 60kg
40 Sit Ups
6 Squat Cleans 60kg
30 Sit Ups
4 Squat Cleans 60kg
20 Sit Ups
2 Squat Cleans 60g
10 Sit Ups

Time: 11.26mins

Full squat cleans are a killer. I can Power Clean 60kg's easily, but if the WOD calls for squat cleans, you do squat cleans. It changes the effect of the WOD substantially. Sit ups were no prob's but I lost time resting and catching my breath during the cleans. Good workout!!

I taped this workout with my folks camera, because mine is U/S. I just can't work out how to edit the workout from the other crap on the disc and post it. Guess I'll just have to try again tomorrow with a different workout. Time for a new computer too!

Monday 02/06/2008

2008-06-02T05:10:00.000-07:00

Warm up
Jump rope 5 mins
Mobility movements 5 mins
24kg KB complex, 1 rnd of;
Start on floor
R - TGU to standing
R - Clean & Press x 5
R - High Pull x 5
R - Snatch x 5
Fig 8 to hold x 10
L - Clean & Press x 5
L - High Pull x 5
L - Snatch x 5
L- TGU back to floor.

Strength Work
Deadlifts
1 x 5 x 20kg
1 x 5 x 60kg
1 x 5 x 80kg
Work Sets
3 x 5 x 100kgs

WOD
For time:
60kg Thruster x 10
50 Double Unders
60kg Thruster x 8
40 Double Unders
60kg Thruster x 6
30 Double Unders
60kg Thruster x 4
20 Double Unders
60kg Thruster x 2
10 Double Unders

Time: 8.48 mins

Back into it today after a few days off due to the chicken pox. Feeling ok. The WOD wasn't as hard as I thought it would be and I managed to rip off plenty of double unders in a row. Could probably shave a minute off my time next time this one comes up.