Log your lifts woman

[icecream]

Warm up: 800m jog, dynamic stretch

3 rounds of 10 mountain climbers, 10 pushups, 10 hip raises, 10 tuck jumps (I know, I don't usually log the warm up)

WOD:

800m run with 20/15kg bar

400m run with a 10kg plate then put it on your bar (not running with bar now)

400m with another 10kg plate, then on the bar

200m walk, 35kgs on back

20 ground to overhead with the 35kgs

Time: 21:28. Would have been SHORTER but someone stole my collars so I dicked around trying to find some more!

The running was awkward, I was definitely slow joe there. Made up for it by not resting with clean and jerks (didn't touch and go, just threw it down, reset, go again).

Post WOD:I worked on handstands, HSPU progressions (Lols), head stand holds.

Going to do a few weeks of tricep focus so I can start doing handstand pushups..my weakness!

[icecream]

Made some 'natural' treats (Paleo, but not strict Paleo) to keep me going through the week, so I'm not stuffing myself with Cadbury. Suuuuch a chocoholic!

Fudge balls (Main ingredients are dates and cashews with other stuff):

Organic dark chocolate nut butter cups (dark choc, nut butter):

OHHHH YEAH.

BRING IT ON MONDAY.

[Viking Power]

Ok i could sink a few of them... good stuff 8)

[Ninja]

chick with nice quads & glutes + baking skills = epic

Btw where are you lifting in that photo?

[icecream]

The northern California crossfit regionals. That's not me though haha. Her name is Miranda Oldroyd and she's my fitspo. She owns her own affiliate and works for crossfit hq

[Android]

You know there's a bar made from ONLY Dates and Cashews! It's an amazing taste for just 2 ingredients I bet those balls are addictive Icecream.

Bars r only now stocked by NutritionPlus but years ago Woolworths used to sell em. Have made them before so I know what your balls taste like (ok funny haha)

[icecream]

You mean Larabars? I sometimes get a box on iherb. Verrrrry addictive

Anyway log:

We did a crossfit benchmark workout this morning. These workouts are good to get a gauge on general improvements..

"Cindy"

20 mins as many rounds as possible of

5 pullups

10 pushups

15 squats

= 12 rounds

Not bad. I did pullups kipping unassisted, but pushups on my knees last time we did a variation of Cindy I was on my toes. Have lost a bit of strength!

Pullups took awhile also, so I blasted through the squats.

[icecream]

Decided to do a crossfit style wod in a gym today, but not all monkey like and for time.. just exercise by exercise

Anyway I took it from http://crossfit-strength.com/ which is (obvi) a more strength based crossfit site.

30 Squats @ bodyweight (60kgs)

1.6k run

50 burpees, I did 25 hand release pushups and 25 tricep pushups instead.

f*ck that hurt :pfft:

Plus I was the only female in the weights room and apparently its not a common sight.. STOP FUCKING LOOKING AT ME PLEASE!

:twisted:

[teamfatboy]

Wow, great site - think I've found my cardio days

As for women in the weights room, the boys just need to get over it - one day, they'll be as strong as you, they just need to work at it

[icecream]

Yeah it's good eh! There's heaps of variations of crossfit wod sites, a lot of people stick to the main site programming and complain about it, but I like to see what else is on offer.

There's crossfit endurance, crossfit strength, gymnastics wod and mobility wod that I'm following so far, and then of course all affiliates post their workouts up so you can steal and do them yourself

[icecream]

Goals progressions this morning, so I worked on my pullups. My kips are shocking so I've decided to go back to using a band, and get in more reps and sets of strict pulls. I'm pretty sure it's the extra weight I'm carrying :? Can't lift this baby whale up.

:oops:

WOD:

5 rounds of 5 American swings and 15 burpees. Must be completed within the minute or there's a 10 burpee penalty for each round you dont finish.

Yep, slow bro here had to do 50 burpees.. Again, I'm finding it hard lifting myself anywhere

BUT yay me because I was swinging around a 24kg kettlebell which I couldn't do a couple of months ago without flying into the ground.

So the strength is definitely going up, I think my mind and my weight is just trying to even itself out.

DOMS is pretty phenomenal today also.

[icecream]

Worked on pullups this morning then did tabata intervals of front squats with 30kg.

44 reps.

It hurt.. For those who aren't familiar with tabata training, it's 20 sec of work with 10 sec of rest for 4 mins. Short but holy shitballs.

My ass and quads and hams were still stiff as from Tuesday's workout.

Then we did 8 minutes of planks. Front plank for 30 sec, side for 30, other side for 30.

Again, holy shitballs :grin:

[teamfatboy]

so, that's like five front squats, rest ten seconds, repeat eight times ? O.W.W.W. :shock:

The DOMS is on its way, I think... :nod:

[icecream]

I have had amazing DOMS all week :cry: rest day tomorrow!

One of our trainers came 10th in his masters category at the crossfit open, so he's prepping for the states in July.. Box is open for us to go workout with him all weekend :grin: GONNA DIE YEAH!

[icecream]

Did I say rest day? My bad!

Run 800m

12 chest to bar pullups

12 power cleans (60/40kg)

Run 800m

9 c2b

9 cleans

Run 800m

6 c2b

6 cleans

22:00 - used 40kg for cleans, but did chin over bar with no assistance, so not as prescribed, which is fine because 42.5 is my 3rm for cleans, so I think i more than made up for my chest not hitting the bar :pfft: phewww that was a long sentence.

Did this workout at night, I hardly ever get to crossfit at night so it made a nice change.

Lovely rest day though.

[icecream]

On the 6th day of fitness my trainer gave to me:

10 handstand pushups

20 wall balls

Thirrttyyyy tooooes to baaaaaar

40 power cleans

50 burpees

And 60 sumo Deadlift high puuuuuulls

La la la la

Handstand pushups were more like dips, but he said any depth was depth as long as I practiced.. This took the Rx badge away from me but that was FINE.

Power cleans were 35kg today but my arms were still crying from yesterday hehe. Took awhile.

Burpees I did slowly but only took a couple of breaks.

I was just stuffed by the high pulls, GAWD.

Said I'd go back this arvo but I'm hammered so I'll go down tomorrow to eat some bacon and eggs.. We are helping coach Garry prep for the games by doing lots of wods with him.. This morning was a wod from the masters games last year

[Shutupandsquat]

On the 6th day of fitness my trainer gave to me:

10 handstand pushups

20 wall balls

Thirrttyyyy tooooes to baaaaaar

40 power cleans

50 burpees

And 60 sumo Deadlift high puuuuuulls

La la la la

Actually lol'd.

Also your depth was depth? :-s

Good training regardless

[icecream]

Well a correct handstand pushup is head to floor and back up again (or mat), but I don't have the strength for that, so he allowed me to go as far as I could manage..which wasn't really that far :oops: other scaled option was feet on a box and then kinda pikey style pushups off that but I couldn't be arsed mucking around with that setup.

My goal for that is to start lowering myself down onto an ab mat and then kipping the handstand back into place. Without falling over :clap:

I wish I was a guy FFS, need more mussssccccleeeessss.

[Shutupandsquat]

Hahaha. Just keep on going at it. I'm sure it's also part of just getting the right balance, and coming down on a good line.

Plenty of steroid dealers out there?

[icecream]

yes true. Especially in my area :shifty:

[icecream]

5am:

Weighted Pullups 5x3

I'm still trying to get a fucking unassisted pullup.

WOD:

20 Hand release pushups - did on toes

40 double unders

20 Plyometric Pushups - did on knees and tried not to break my face

40 double unders

20 Diamond Pushups - on knees

40 Double unders

20 pushup-to-side-planks (pushup rolls) - did mostly on toes

40 double unders

20 standard pushups - mix of knees and toes

11:30

8:30am:

Barbell Squat

3 sets of 10 @ 40kg

2 sets of 10 @ 45kg

Dumbbell Lunge

4 sets of 15 each leg @ 16kg

Hamstring Curl

2 sets of 10 @ 21

2 sets of 8 @ 27

Couple of Planks

3 mins on the crosstrainer, but hopped off because BORING.

Yay for a week off work \:D/

[icecream]

Was supposed to do wendler this morning but my app has wiped out two cycles of reps and sets and shit, thanks technology :clap: and as you can probably see, I haven't really been doing it.

So I found a new 1RM for Deadlift = 85kg which is a 5kg increase from march I think? I did it quietly while the boys were busy benching :pfft:

WOD:

10 min AMRAP

7 KB rows

7 KB squat cleans

7 KB push press

Do one side of each before flipping to the other hand.

8 rounds plus 14 extra reps

Hard but not hard hard. Going to an RPM class at lunch time :?

[icecream]

Ok so it wasn't an rpm class it was freestyle spin. Dunno about you guys but I fucking HATE pushups on spin bikes, they're retarded and don't even work the chest or arms and HELLO IT'S A SPIN CLASS, AM HERE TO DO CARDIO.

He even had us off the bikes doing freaking planks and crunches.

never again.

Anyway I'm bored on holiday so I'm writing myself a 12 week challenge (it's ok, am qualified to pretend I know what I'm talking about), and i decided to make a prog blog, except it's currently a what the f*ck happened blog with only 2 pics in it.

My goal for the challenge is to complete it :pfft: and mix up my training because 10 minute workouts are starting to annoy me.

Ideally Id like to see an inkling of muscle, maybe actually look like I train almost daily :grin: If I can see this through then I know I can aim to err..compete next year or something (said I would this year, my bad)

http://my12weekasskicking.tumblr.com/

[Ninja]

What comp you thinking of doing next year?

Well done on new deadlift pb :clap:

[icecream]

No idea had initial thoughts of doing some sort of nabba show this year, but my refusal to give up crossfit and chocolate kind of got in the way :pfft:

And thanks I'm one of the weaker ones at the box but I'm creeping up slowly haha.