crossfit rambles

Diane

2009-10-21T14:47:00.002+11:00

"Diane"

21-15-9 reps for time of:

Deadlift (225/185)

Handstand Push-ups

80kg deadlifts

15:51

Cindy

2009-10-15T13:31:00.000+11:00

Cindy
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

17 rounds.... used the carport for a pull up bar..fingers are cut up :(

SDHP, Double Unders

2009-10-14T20:40:00.001+11:00

Strength: Weighted Pul-ups 1-1-1-1-1-1-1 reps

If you do not yet have a dead hang pull-up, work toward it today

25-25-25-25-25-25-25 kg

WOD:

Complete as many rounds as you possibly can in 8 minutes of:

5 Sumo Deadlift High-pull (135/95) (60kg)

21 Double Unders (42 normal fast skips)

7 Rounds + 5 SDHP

Elizabeth

2009-10-13T19:58:00.001+11:00

21-15-9 reps of:
Clean 135 pounds (60 kg )
Ring dips

no rings so 3:1 ratio of bar dips

63 -45 -27

31 mins 24 sec

Catching up

2009-10-13T17:08:00.002+11:00

monday 13th october

"Fran" Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

8:55

Wednesday 7th of october

As many rounds in 20 min of:
4 Deadlift BW 1/2
8 Burpee

9 rounds

Tuesday 6th of october

"Daniel"

50 pull ups
400 meter run
21 thrusters 40kg
800 meter run
21 thrusters 40kg
400 meter run
50 pull ups
40mins 22 sec

Helen

2009-09-30T22:26:00.000+10:00

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

16.43 :(

Snatch

2009-09-29T21:50:00.001+10:00

Snatch 1-1-1-1-1-1-1 reps

40-40-45-45-50-40-50

WTFWTFWTF

2009-09-28T20:33:00.001+10:00

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

5 rounds + 5 thrusters, 7 hang power cleans, 2 Sumo deadlift high pulls....

i used 99 pounds (45kg)

BP-PU-SQ

2009-09-23T23:44:00.001+10:00

Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat

Bench: 8-7-7-5-5
Pullups: 16-16-16-16-13
Squat: 12-12-10-10-10

deadlifts

2009-09-22T23:15:00.001+10:00

Deadlift 1-1-1-1-1-1-1 reps

100-100-110-110-120-130-100

attempted 135.Fail. i think it was just fatigue

shoulders

2009-09-21T23:15:00.002+10:00

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

SP: 40-45-47.5-50-55

PP: 55-60-65-70-72.5

PJ: 60-65-67.5-70-75(3 reps due to fatigue)

150909

2009-09-16T19:59:00.001+10:00

Three rounds for time:

Run 600m
9 HSPU
6 Muscle Ups
30 Squats

18 pullups and 18 dips subbed for muscleups

27 mins

.....

2009-09-14T21:52:00.000+10:00

10, 9, 8, 7,6 ,5 , 4, 3, 2, 1 for time:

KTE
Thruster 40kg
SDHP 40kg
Run 200m

38mins

CFT

2009-09-08T11:47:00.003+10:00

crossfit total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Back squat= 120kg... attempted 130 but didnt go down far enough
shoulder press= 50kg
deadlift= 120kg, attempted 150kg, had an audience and should of tried 130-140 :(

CFT=638

BS

2009-09-01T20:40:00.001+10:00

For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups

Time:29.30

Weighted Pull-ups

2009-09-01T12:36:00.001+10:00

last night was

Weighted pull-ups 1-1-1-1-1-1-1 reps

body weight 72 kg

20-25-25-30-26-25-25 kilos.

Overhead Squat & Lynne

2009-08-28T20:14:00.002+10:00

started with
Overhead Squat 3-3-3-3-3 reps

new to the lift.... 50-50-50-55-55

need to practice technique

Lynne

Bodyweight bench press (e.g., same amount on bar as you weigh)
pullups

5 rounds for max reps

bench # 13,8,6,4,4

pull-ups # 16,10,10,8,6

cashout: 2 sets of GHD situps: first set-16
second set-10

NATE

2009-08-26T21:38:00.002+10:00

“Nate”

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Had to sub the muscle ups for 5 pullups-5 dips

used a 30kg dumbbell for the swings

Managed 8 rounds....

really need rings and kettlebells!!!

Tuesday 090825

2009-08-25T23:56:00.000+10:00

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

5 rounds.... new to hang power cleans and sumo deadlift high-pull.

GOOD WORKOUT

Cindy

2009-08-24T20:45:00.002+10:00

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

last time i done this. i struggled after about round 6? but i was sick with glandular fever

tonight i got 16 rounds. i could of done more. NEXT TIME!

karen

2009-08-23T16:30:00.000+10:00

been lazy since thursday.

"Karen"

For time:
150 Wallball shots, 20 pound ball

this was hard!

time: 12:43

rest

2009-08-20T22:14:00.001+10:00

today i rested, was meant to do Karen

"Karen"

For time:
150 Wallball shots, 20 pound ball

Post time to comments.

... so tomorrow morning i will do karen and the another WOD at night.

Helen

2009-08-19T20:48:00.000+10:00

Helen

400 meter run
21 reps 1.5 pood kettlebell swing. (dumbell swing. 25kg)
12 pullups

started on level 14 on the treadmill 1st set.
25kilo dumbbell
12 pullups

level 14 again on the treadmill 2nd set
20kilo dumbbell
12 pullups

level 17 on the the treadmill 3rd set
20 kilo dumbbell
12 pullups

Swings are really hard...
had to reduce weight for form.
really hard w/o.

17 mins

2 sets of 15 GHD situps

push press

2009-08-19T20:42:00.000+10:00

Tuesday 17th august

Push Press 1-1-1-1-1-1-1 reps.

Post loads to comments.

55-60-62.5-65-67.5-70-72.5

really happy with the weights
never done this workout before....

Double-under for 2 minutes (Normal skipping, cant do doubleunders yet)
Sit-up for 2 minutes
Double-under for 90 seconds (Normal skipping, cant do doubleunders yet)
Sit-up for 90 seconds
Double-under for 1-minute (Normal skipping, cant do doubleunders yet)
Sit-up for 1-minute
Double-under for 30 seconds (Normal skipping, cant do doubleunders yet) got about 4 double unders in a row.
Sit-up for 30 seconds

Post numbers of sit-ups and double-unders to comments.

WORK ON DOUBLE UNDERS!!!
situps started to burn. but could of kept going.

2 WODs in one night.

ryan

2009-08-19T20:39:00.000+10:00

"Ryan"
monday 17th august

Five rounds for time of:
7 Muscle-ups
21 Burpees

Post time to comments.

Each burpee terminates with a jump one foot above max standing reach.

was hard sub'd 21 pull ups and 21 dips for each round of muscleups

didnt need assistance for them..
burpees were hard need to work on fitness!
time was like 45-48 mins? not happy!

rest day

2009-08-16T22:57:00.001+10:00

rest day, get back into it tomorrow. fresh monday.
looking forward to "ryan"

Rest Day

2009-08-15T21:18:00.000+10:00

rest day today, was going to do "cindy" but decided i should recover over the weekend.

front squats

2009-08-14T19:16:00.000+10:00

Front squat 1-1-1-1-1-1-1 reps

tonight i started with a 500 meter run. speed 11 on the treadmill
20 back extensions
20 situps
practice kipping pullups
15 air squats
samson strech 15 sec hold each leg. 2 sets
dynamic leg stretches.
10 20kg front squat.

then started on 60kg..new to the lift..wasn't heavy enough.
increased to 70kg and decided to start the front squats from there..

weight increasements

70-80-90-100-105-107.5(should of went deeper in the squat)-110. (PR)

was a hard workout but cant wait for it to come around again!!!

DEATH BY PULLUPS

2009-08-14T19:10:00.000+10:00

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

last night i done death by pullups...good name ha!

i was sore from the night before.. linda....

got to round nine (minute 9) and was getting hard i started to struggle.. round 10 i done 3 and then rested and done another 3 until i goto 10...

round 11 i pushed out 1 or 2 and couldnt continue, was too sore from linda still.

done 4 sets of 20 reps of leg raises on the hip/pull-up/dip station...wanted to do hanging leg raise but the pullup station is right infront of a wall so no room...madddd.

ended session because i decided i had enough and was too sore.

Linda...

2009-08-13T17:37:00.000+10:00

Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Last night i did linda. scaled the sets from 10,9,8,7,6 etc to 10,8,6,4,2
also dropped the deadlift weight from 105kg to 80kg because i knew i wouldnt be able to do the 105kg..

grip was an issue with the deads. need to invest in some gloves or do alternating grip / hook grip.
bench was fine.
practiced with broomstick then a 40 pound barbell for the cleans.. got the hang of them and done them on 3/4 body weight.
i rested a bit to much i think but only when i couldnt keep going...
Good workout
REMINDER dont eat 2 spring rolls an hour n a half before gym!!!!!
over all 29 mins or so? not very happy but never done cleans before and only just started getting into deads while during Crossfit..
tonight is DEATH BY PULLUPS thinking i will do that then abs, pretty sore from last night though.