Crossfit Challenge

[bigdogbob]

took the boys saw the wod and decided theyd never cope but i was really keen to do it cos it was a strength workout. So we gave them a team workout to do and they all worked really hard :nod:

I went back tonight for the wod which was mean

5 x overhead squat x 15 kgs but my form sucked so after the first 2 rounds I dropped to the 7 of bar and squatted parallel

8 x squat clean x 15 kg a bit too easy

10 kettlebell swings x 12 kgs

AMRAP in 20 mins

I managed 8 rounds + the overhead squat

Boy I can feel my arse now :pale

Just cooked 10 small Christmas cakes nacho scoffed one so I guess they taste ok =P~

Got our prize supplements today ripped freak here I come \:D/

[bigdogbob]

Cool not too sore today managed to get up and walk my furry friend

Probably my shoulders are the sorest from the overheads

Christmas lunch today so I tried out a ripped freak thermo this morning disappointing so far boo :evil:

Will have to go to xfit tonite and make up for whatever I eat at lunch =P~

[bigdogbob]

well I ate well at lunch a nice scotch fillet and salad

And did crossfit boy it was. Hard

Started with technique on some weird exercise called the turkish getup google it cos it's too complex to explain did it with an 8 kg kettlebell

Then the WOD bought to us by "michael"

Run 800m

50 back extensions

50 situps

3 rounds

I hate running and I suck at situps after 3 kids so it was probably the worst workout for me but I did it \:D/

Took me 30 mins 13 secs

Might try getting back in the morning before yet another cultural extravaganza with the kids music concert :clap:

[bigdogbob]

back again this morning with three kids in tow

Started with strength on squats

3 x 5 reps I did 25 kgs 35 kgs,45 kgs felt pretty easy but enough for 8 am

Then the WOD called cards

Done in pairs except I didn't have a partner cos there was uneven numbers

Wall balls= spades

Pullups = hearts

Burpees = clubs

Kettlebell swings = diamonds

Go through the packk of cards doing whatever number and exercise/suit that's on the card u turn up

Picture cards and Aces = 10 reps

Hard cos some numpty hadn't shuffled the cards properly so you'd end up doing 8,9,10 burpees in a row

I did 38 cards cos I was on my own in 23 mind

Sweating like a pig

Went to the kids music concert 2 of my kids got awards \:D/

[runveerun]

Are you noticing changes to yourself through the crossfit? It all sounds pretty intense and full on!

[bigdogbob]

Yay I thought you guys had given up on me cos I wasn't lifting weights in the gym anymore :wink:

Yeah definite changes been at it for a month now 4 x week and I'm stronger and fitter and though no real weight change cos I've been eating bad at least I haven't put any on which I know I would have if I was eating the same and just lifting weights

I'm loving it especially the competitive aspect and the surprise each time you walk in

[runveerun]

Yay I thought you guys had given up on me cos I wasn't lifting weights in the gym anymore :wink:

Yeah definite changes been at it for a month now 4 x week and I'm stronger and fitter and though no real weight change cos I've been eating bad at least I haven't put any on which I know I would have if I was eating the same and just lifting weights

I'm loving it especially the competitive aspect and the surprise each time you walk in

I think you're very modest Miss Nessie! After seeing your 'after' pics I'm sure you're a shredded shreddy thing now! :grin:

[bigdogbob]

Nowhere near shreddy I often think if only I ate properly I could be but I have such suckful willpower when it comes to food :shifty:

I wish I was as good as u vee u lasted ages on the CHA diet me I didn't last a week

All those other girls like bar belle and chillicat are so good too

:clap: Ah well at least I'm training and enjoying it :pray:

[Chillicat]

Nowhere near shreddy I often think if only I ate properly I could be but I have such suckful willpower when it comes to food :shifty:

I wish I was as good as u vee u lasted ages on the CHA diet me I didn't last a week

All those other girls like bar belle and chillicat are so good too

:clap: Ah well at least I'm training and enjoying it :pray:

Nah, I'm human like everyone else when temptation steps in front of me. Had a few really bad days last week - not sure why though, but for some reason I just wanted my burgers WITH buns instead of without, and said yes to crappy cakes at work (that don't even taste that good).

We all fall off the healthy eating wagon sometimes :nod:

[bigdogbob]

I tried hard to fall onto it today and have eaten very well

Let's hope it lasts

[Optimass]

Cool journal Nessie - I'm doing a lot of reading lately around high intensity resistance training --- Xfit and Circuit training for fat loss etc and providing nutritional support and so on.

This type of training is going to become mainstream soon (hopefully ).

[bigdogbob]

Thanks optimass I'm really enjoying doing something different and it's certainly intense have you tried it? They profiled it in a muscle and fitness mag I found from last year and certainly talked it up

[Optimass]

nah - havent tried it - would probably kill me forst off > need to get my fitness up first. I'm going to experiment a bit with circuits and giant sets over the next month so never say never

[bigdogbob]

Give me a yell if you're keen to try it and I'll sort out a free session for you

[bigdogbob]

Ooooohhhh I just had my first chunder crossfit workout

"Angie" the nasty nasty nasty witch

100 pull ups

100 press ups

100 sit ups

100 squats

:pale: :puke: :pale:

We were allowed to partition or break it up so

I started with 50 reps of everything then 25 of

each then 25 of each to finish off

It took me 21:04 minutes

Then I went home feeling like I was going

to pass out and crashed on the couch for 30 mins

I'm proud of everyone in the class there was about 15 of us who powered thru \:D/ :clap: \:D/ :clap:

[Chillicat]

Bloody hell :pale: that's making me feel sick just thinking about it!

[bigdogbob]

well I went again tonight just as I felt the doms setting in cos I knew I'd be too sore to go tommorrow

Strength= overhead squats 5 x 3 reps I can only manage the 15kg bar

Cos my wrists hurt...... Old lady :roll:

WOD no name today

400m run

10 wall balls

15 kettlebell swings (16kg)

4 rounds for time

Jeez I suck at running grrrr

Did it in 16 mins I think

:pfft: Stuffed again but enjoying a beer :pfft:

[bigdogbob]

Just checked the website record and I actually did it in 13:24 WOoHOo

[Optimass]

:pfft: Stuffed again but enjoying a beer :pfft:

Can't knock good recovery carbs :clap:

[bigdogbob]

Mmmm but probably shouldn't have followed it with sausages in bread and a bowl of ice cream and a mini Christmas cake shoot crossfit makes me so hungry :oops: :shock:

[bigdogbob]

Took the boys for their last session of the year yesterday.

We did cards where you pair upand go through a pack of cards doing different exercises for each suit.They really enjoyed it and tried hard which is always nice to see.

Out last night to Nachos work do,me the sober driver as were most of the missus', great watching a bunch of cops getting on it :roll:

Back to crossfit tonight and sat morning to make my 4 sessions for the week.

Eating ok but next week is food fest with the boys:

Mon/Tues I teach them how to make all my Christmas treats - Rum balls, Coconut Ice, Rocky Road and mini Christmas cakes. We sell these at our end of year prizegiving,always out with the begging bowl in my line of work :cry:

Then Wednesday is our Christmas lunch - White Man's hangi (in the kai cooker),

Thursday sports prizegiving - ha we sound like a normal school for a minute cept our prizes range from a burger to a combo to a pizza - :pfft:

Then Friday is prizegiving which is always follwed by a HUGGGGEEEE feed.

Then HOLIDAYS!!!!!!!!!!!!!!

So maybe 10000999900 sessions of xfit needed next week :grin:

[bigdogbob]

Didn't make it to class early this morning so went tonight.

Started with strength - Deadlifts 5,5,3,3,1,1

I started at 5x 35kgs, 5 x 55kgs, 3x 65kgs, 3x 75kgs (my previous pb)

then 1x 85 kgs, 1 x 90 kgs - new PB and new Crossfit Brikenhead womens deadlift record BOOYAHHH. I weigh 58 kgs.

then the WOD

5 GHD situps

10 push press (30 kgs, then down to 25kgs cos it was too heavy)

15 double under skips

20 kettlebell swings (16 kgs)

5 Rounds

I came second tonight against 4 other guys!!!! \:D/

It took me 15:09 a bit bummed the first guy finished in 14:09 and when he finished I was on my last set of KB swings and wanted to finish under 15 mins, but I was knacked and had to take a rest mid set :naughty: :doh: so finished just over, oh well a target for next time.

New instructor in the morning, the main instructor/owner is competeing at the Auckland Crossfit Games.

This new guy is an MMA fighter and apparently its a boxing workout so should be something different. :twisted:

[Chillicat]

Started with strength - Deadlifts 5,5,3,3,1,1

I started at 5x 35kgs, 5 x 55kgs, 3x 65kgs, 3x 75kgs (my previous pb)

then 1x 85 kgs, 1 x 90 kgs - new PB and new Crossfit Brikenhead womens deadlift record BOOYAHHH. I weigh 58 kgs.

:shock: Booyahh indeed - that's brilliant!

[bigdogbob]

Thanks CHillicat :grin:

Had great intentions to do the class ths morning but i'mpretty run down,with the end of the year and all. Didn't wake up until 9:13 and the classes were at 8 and 9:15 oh well

I usually get up at 5am and walk the dog so that's like a 4hr sleep in :shock:

[bigdogbob]

The repeat of "Mary" today

First and last time i did it was on Nov 5th about 5 weeks ago.

5 x Hand stand press ups

10 single leg squat (off box)

15 pull ups

As many rounds in 20 mins

Last time I did 8 rounds using the green band (2nd easiest)for pullups and only holding the handstand and then doing kettlebell shoulder press.

Today I did 8 rounds + onto next round handstand press upsI can now do 3 handstand pressups at a time then 3 kettlebell shldr press and i used the blue band(hardets band -last one before full body weight pullups)

So improvements all round!!!!! \:D/ :clap:

There was only the 2 of us in the class so not as much motivation or competition so I think i could have gone even better but I'm pleased.