Crossfit Challenge

[bigdogbob]

ended up going to the drs yest..viral infection, asthma (my oxygen saturation was about 87% :shock: and I blew only 320 on the peak flow, usually blow 450 so lost about 25% of lung capacity) and sinusitis :doh:

On steriods (calm down boys..not those ones :roll: ) antibiotics and the spacer for my inhaler :cry:

But life goes on..my students are doing "fight gone bad 5" today at crossfit and I got our board to sponsor them so they can raise money for starship too \:D/ :clap:

I will probably do it with them cos we're going to snowplanet on Friday and I'm bound to get hurt somehow and then i may not be able to do the fundraising workout on Saturday with the rest.

So here we go.............

[bar-belle]

ended up going to the drs yest..viral infection, asthma (my oxygen saturation was about 87% :shock: and I blew only 320 on the peak flow, usually blow 450 so lost about 25% of lung capacity) and sinusitis :doh:

O2 at 87% jeez that's low Nessie :shock: no wonder you're not well matey! Hopefully the drugs will kick in soon huh.

But life goes on..my students are doing "fight gone bad 5" today at crossfit and I got our board to sponsor them so they can raise money for starship too \:D/ :clap:

Oh that is very cool....Starship is such a good cause and the staff there do a fantastic job :clap:

[bigdogbob]

Yep they all worked really hard and raised $100

Absolutely a good cause and also good to make teenagers give back and realise they're not the centre of the universe

I am holding off training until we do it on Saturday and yeah hopefully..a) the drugs have kicked in and b) I don't injure myself at snowplanet :pfft:

[bigdogbob]

Well got thru the snowplanet experience without damage...it rocked 8)

still not 100% well but better than before..

now the countdown to "FIGHT GONE BAD V"

looking forward to it...being over :pfft:

[bigdogbob]

wow..awesomely proud of our Crossfit Birkenhead crew today :clap:

over 50 people did Fight Gone Bad 5 to raise money for starship..the effort and atmosphere was amazing \:D/

I finished the Rx workout with 276 reps PB (250 was my previous PB)

and raised over $200 for Starship

[teamfatboy]

Wow! Big improvement there Nessie :clap: .. and after being crook most of the week.

Well done for the fund-raising too.

[bigdogbob]

Oh tonight was soooo hard

Strength: Thrusters 4x5reps 20kg, 30kg, 35kg, 35kg

WOD

12 front squat 35kgs

7 burpees

7 rounds for time...finished in 14:13 I think

questionable depth from me..shoulda dropped the weight and gone for form instead..speciall with my squat weakness :shifty: :oops:

[bar-belle]

wow..awesomely proud of our Crossfit Birkenhead crew today :clap:

over 50 people did Fight Gone Bad 5 to raise money for starship..the effort and atmosphere was amazing \:D/

I finished the Rx workout with 276 reps PB (250 was my previous PB)

and raised over $200 for Starship

Awesome stuff Nessie :clap:

[bigdogbob]

Nice change tonight - strength= Bench Press :shock: how non crossfit

4x5reps 25kg, 30kg, 40kg, 45kg

long long time since i benched

WOD - right up my alley

5 pullups

10 kb swings 16kg

20 double unders

12 min AMRAP

got thru 9 rounds + pullups and was crackn the double unders - FINALLY

[bigdogbob]

Strength - weighted pullup 10kgs

WOD

toes to bar

pressups

overhead squat (20 kg focus on form and depth)

10 t0 1 reps

12:27

Last day of the term tommorrow BOOYAH :clap: \:D/ :clap: \:D/ :dancing: :haha: can't find the drunkn smilie xx

~

[bigdogbob]

Took my HTFU pill this morning and took on "Murph" solo

Have only ever attempted this one with a partner in the past. Last time done it took me and my partner 34 mins so I was guestimating if i cracked it in under an hour solo i'd be happy

started with horizontal jump - 3 attempts for max = 210cm

WOD - MURPH (a hero workout aka majorly hard)

run 1.6km

100 pullups

200 pressups

300 squats

(partitioned these 5 pullups/10pressups/15 squats for 20 rounds)

run 1.6 km

I did it in 44:33 wooooohhhoooooo \:D/

sleep now :pfft:

[morattigirl]

Nice work Ness! Awesome :clap:

[bigdogbob]

Thanks Moratti girl

Back into it today, have been sitting on my arse at a conference so keen to do something physical and luckily not feeling too bad after sat

Strength: Overhead Squat 3x3 15kg, 25kg, 30kg

WOD

21 kb swings 16kg

15 burpees

9 situps

30m overhead 15kg plate lunge

4 rounds for time

16:22 not too shabby took 1:10 off my preious time :grin:

[bigdogbob]

WOD

12 mins

Cleans (1 every 20 secs = 36 total)

started with 40kgs (2 mins), then 42.5 kgs(2 mins), 45 kgs (last 8 mins)

happy cos 45kg was my 1RM on clean

[teamfatboy]

So that's 6x 40kg, 6x 42,5, then 24x 45kg at 1RM? :shock:

One word, Nessie: RESPECT :notworthy: :salute:

That is all!

[bigdogbob]

Cheers TFB will be interesting to see what my 1RM is next time we test it. I would like to hit bodyweight which is 55kgs.

Going to go twice today..it's an ok WOD but will only do the strength component once.

Strength: Split Jerk - 5x3 reps 15kgs, 25kgs, 35kgs, 40 kgs, 45kgs had a go at 50kgs but failed

WOD

15 Sumo deadlift high pulls 25kg

10 pressups

30 double unders

4 rounds for time

1st attempt - 6:50 will try for a sub 6:30 tonight

[bigdogbob]

2nd attempt 6:30 :grin:

[bigdogbob]

Was meaning to go yest but my daughter broke her wrist when the rope swing she made broke 2m+ above our concrete driveway..poor sweetie she was in so much pain, but praise God it was only her wrist not her head

Sat 8am

W.O.D. ‘300′

25 Pull up

50 Deadlift (60/35)

50 Press up

50 Box jump

50 Floor wiper(60/35)

50 KB clean & press (16/12) (25 each arm)

25 Pull up

Yep as in the movie...now I know why they had such freakn good abs...after those floor wipers (1st time doing them..ouchie)

finished in 23:44

[bigdogbob]

Been at the in laws for a couple of days while the floor got poly'd poooo stinky

Back at it today

Strength weighted pullup 3x3reps 5kgs, 10kgs, 15kgsx 1 FINALLY!!! replicated it.... it wasn't a fluke..bout time

WOD - Michael

run 800m

50 GHD back extensions

50 situps

3 rounds for time

24:03 took over 2:30 off my last time so happy enough

[bigdogbob]

hard one this morning

WOD Elizabeth

squat clean 35kg

ring dips

21 reps, 15 reps, 9 reps

Managed to do it rx all the ring dips with no band needed booyah

only thing was my depth on the squat cleans...need some squat tuition bad

[bar-belle]

only thing was my depth on the squat cleans...need some squat tuition bad

Come see us at CBC sometime we have ways of making you squat deep :nod:

[bigdogbob]

yes please..will wait til you move..yayay success=bigger premises=well done CBC :clap: :clap: :clap:

[bar-belle]

Yeah we didn't think we would have to move this soon :shock: ...but all good and should be all up and running as normal from Monday next week.

[bigdogbob]

oh soso sore today after the unassissted ring dips but as i had suggested the WOD componenets I had to front up and take it :wink:

Strength; Shoulder Press 5x3reps 20kg, 25kg, 30kg, 30kg

WOD

12 chest to bar pullups

15 kb swing 16kg

20 double unders

4 roundsfor time

9:26 :grin:

[bigdogbob]

Still sore today..moved into the back now too :pfft:

Strength: Cleans 3x3 25kg, 30 kg, 40kg

WOD

20, 15, 10 reps

thrusters 25kg

snatch grip deads 25kg

run 400m between rounds

10: something

Yay rest tommorrow :grin: