Crossfit Challenge

[bigdogbob]

After standing down 3 girls this afternoon finally made it to xfit with the remaining 4 students (2 others at youth court today)...such is my life :roll:

They did martial arts and I did the WOD after with Richie and Heavy

suckful one for me with 2 of my 'goats'(weak exercises) included

WOD

overhead squat 25kgs :evil:

hang power cleans 25kgs

ring dips :evil:

10 to 1 reps

My depth on the OHS was less than pefect and I needed the purple band for the ring dips.

Finished it in 12:02..oh dear

[bigdogbob]

Went yest quickly in between end of work...finance meeting...sons basketball...daughters netball

WOD= Jackie

row 1000m

50 thrusters 15kgs

30 pullups

for time

finished in 9 mins flat yay..kept up mostly with one of the hard core boys I did it with so was happy...short but sweet..just like me...yeah right!!!

Rest day today..was sposed to be crossfit total but can't be arsed

Me, my staff and my students baked (Weds and Thurs) then decorated and sold 120 cupcakes for the SPCA today = grand total of $231.10 made...yayay

Gotta teach these youngsters about giving back \:D/ :nod:

[bigdogbob]

Workout this morning

Strength= Push jerk 4x3 15kg, 25kg, 35kg, 40kg, 45kg then 50kg (1 rep) PB 8)

WOD

10 kb swing 16kg

7 burpees

7 knee to elbows

12 min AMRAP

got thru 7 rounds + 2 k2e

went out too fast and hard then hit the wall majorly at about 7 mins thru :banging:

[bigdogbob]

"Fran" last night but my shoulders/pec inserts were really sore from sat

Today - W.O.D. ‘Josh’s sampler’

Deadlift (40/25)

Shoulder press

Overhead squat

Clean and jerk

Thruster

Back squat

Power snatch

10 reps each, 2 rounds.

Finished in 10:53

[bigdogbob]

Had a 200m sprint off against 3 of my boys this afternoon...got a 3 second head start cos I'm three times their age but they all just beat me STINK..guess they have more practice running away from "da 5 o's" (the Police for us ol folks :pfft: )

SUCK...I hate to lose :evil:

Hard one today...getting hot out there

WOD

run 400m

10 deadlifts @ 65kgs

12 ring pressups (rings set 10 cm off the ground)

4 rounds for time

Finished in 13:31 then realised ooops I only did 10 ring pressups in the last 2 rounds :shifty: so added another 30 secs to my time to make it honest

Nice to get the workout over and done with ...now for my steak, bacon, fried eggs, onions, spinach and mushies mmmmmmmmm 8)

[bar-belle]

guess they have more practice running away from "da 5 o's"

:pfft: :pfft:

now for my steak, bacon, fried eggs, onions, spinach and mushies mmmmmmmmm 8)

=P~ sounds too good.

[bigdogbob]

Oh so sore so very sore today...

and tonights WOD was just...just...well just stooopid

stoopid inverted burpees...stoopid toes to bars...oweeeee

WOD

4 inverted burpees

8 toes to bar

7 rounds

time=stooopid..nah about 9:30ish but it was still stoopid

[teamfatboy]

stooopid stoopid stoopid stooopid stoopid

Don't hold back, Nessie, tell us how you really feel!

BTW, I hate burpees of the regular kind, never mind the inverted ones, they're just wrong, wrong, wrong, wrong! And if you can do them at all, I salute you!

[bigdogbob]

I can't do them properly..I'm yet to release my inner breakdancer to actually kip them off the floor, I just have to roll to the stand up position.

Proper ones are like a gymnastics thing and well me and gymnastics..well really for me it's gymspastics :doh:

[rose]

I'm yet to release my inner breakdancer

LOL!

[Chillicat]

stooopid stoopid stoopid stooopid stoopid

Don't hold back, Nessie, tell us how you really feel!

BTW, I hate burpees of the regular kind, never mind the inverted ones, they're just wrong, wrong, wrong, wrong! And if you can do them at all, I salute you!

God, I hate regular burpees too. Completely with you on that one.

[Chillicat]

me and gymnastics..well really for me it's gymspastics :doh:

[bigdogbob]

Strength:

Front squat 5 x 3 rep 45kg concentrating on depth and now getting well below parallel

W.O.D.

Kettlebell swing(24/16)

Power clean (60/35)

10 to 1 reps, for time.

Smacked it today :clubbed: :dancing: ...yeah 8)

Finished in 6:39 only 1 guy ahead at 6:23 oh I can smell him mmmm look out Fury :gunfire: humble much...:pfft:

[bigdogbob]

Endurance workout this morning...crap was hard

"Kelly"

run 400m

30 box jump (I did it on the men's height box)

30 wall ball

5 rounds for time

finished in 31:50..thought I was gonna spew

but it's 8 mins faster than the last time and I came third so all good

Thankful it's Sunday tommorrow...rest rest rest

[bigdogbob]

Sick...sucks...say no more :evil:

[bigdogbob]

Back to it ...sick or not..

WOD= CINDY

5 pullups

10 pressups

15 squats

20 min AMRAP

Got thru 16 rounds + pullups

Last done in June 15 rounds so :haha: Mr flu

[teamfatboy]

Sick...sucks...say no more :evil:

Back to it ...sick or not..

WOD= CINDY

5 pullups

10 pressups

15 squats

20 min AMRAP

Got thru 16 rounds + pullups

Last done in June 15 rounds so :haha: Mr flu

That's better, takes more than a bit of flu to keep a good woman down :clap:

[morattigirl]

Nice work Ness :clap: Heaps of people been sick with flubugs lately, I've been lucky so far as to avoid it (touch wood). Hope you feel better soon

[bigdogbob]

Cheers all

felt good after..mighty endorphins i love u :pfft:

but now ... :clubbed: a little like this

[bigdogbob]

Strength: Shoulder press 4x3 reps 15kg,25kg, 30 kg, 30 kg

WOD

runn 800m

25 sumo deadlift high pulls 25kg

run 400m

25 Sumo dead high pulls

run 800m

finished in 11:26...not so bad for the chest..only coughed up part of my lung I think :? :pfft:

[bigdogbob]

Power:

Snatch 4 x 3 rep 30 kgs

W.O.D.

20 Power snatch (40/25)

20 Toe to bar

2 rounds

30 Double under

30 Sit up

2 rounds

You may start with either of the pairs

I started with the first thinking get the heavy stuff outta the way first

Finished in about 13:13 so fairly happy

...and freakin sore after 3 full on workouts this week

Off horse riding tommorrow with my students..should be good for a laugh...then a relaxing soak at the hot pools oh my muscles can't wait \:D/ :nod:

[bigdogbob]

I have a sore arse from the horse :pfft:

Cards today - team workout

Go thru a pack of cards, number = number of reps

except Hearts = run 400m (only 1x not number on card)

Spades= wall balls

diamonds = kb swing 16 kgs

clubs =clean and jerk 20kgs

everyone in team going at the same time, out team took 18 mins something

still sick grr

Hope it's gone this week

Next saturday we have a charity workout called "Fight Gone Bad 5"

Our crossfit is raising money for Starship Hospital

Usually I crank out 250 reps, so aiming for that again and we get sponsored for each rep we do

[bigdogbob]

Still sick dammit

Today -

Power:Clean 4 x 3 rep 30kg, 35kg, 40kg, 45kg (felt pretty good)

W.O.D.

5 Thruster (40/25)

7 Hang power clean

15 Deadlift

12 Minutes, as many rounds as possible.

Got thru 8 rounds + power cleans

[bar-belle]

Sorry to hear you are still sick Nessie

Did you ride out at Rimmers Rd the other day?

[bigdogbob]

No we ride up at Fordyce Rd in Parakai

yep off to drs tommorrow grr..sinus infection i think I HATE paying drs grrr