Crossfit Challenge

[bigdogbob]

Back to work today boohoo so up at 515am to take the dog for a walk made for a tired me this afternoon

Todays WOD was a killer

Chelsea

5 pull ups

10 pressups

15 squats

must start the round on the minute each minute for 30 minutes

can be scaled by a) 1 round each 2 minutes

or b) 4 pullups, 8 pressups 12 squats...3 pu,6pu,9sq... 2pu,4pu,6sq

hard to understand i know..took me ages to get it

but I did 10 full rounds then missed the cut off so finished 20 rounds at 4pullups, 8 pressups, 12 squats

2 of the boys got thru the 30 full rounds...legends!!!

by the end I had 2 massive blisters on my right palm..ooer..skin all gone now

guessing i won't be good for much for the rest of the week :roll:

[bigdogbob]

W.O.D. ‘Grace’

30 Clean and jerk (60/35) for time.

Last done in May it took 4:20

today finished it in 3:27

Not quite as good as Fury who caned it in 2:15 (60kgs) :clap: :clap:

[steak]

still a pretty good improvement :clap:

[bigdogbob]

Cheers steak

Strength - Deadlift 5x5 40kg, 60kg, 70kg, 80kg,

WOD

10 knee to elbows

8 ring rows

7 rounds for time

11:50

[bigdogbob]

Strength: Front Squat 4x3reps 35kg, 40kg, 45kg, 55kg x1rep (PB) stoked :pfft:

WOD (so freaking hard :? )

run 400m

12 L sit pullups (a pullup with your legs straight out at 90 degrees...yeah right, I had to do them with knees bent up 90 degrees)

12 ring dips

4 rounds for time

Took me just over 21 mins but apart fom not having my legs out straight I did it rx so was very happy

[bigdogbob]

Strength: Overhead squat 5x3reps 15kg, 25kg, 25kg. 30kg, 30kg

WOD

10 push press 25kg

12 kb swing 16kg

10 mins AMRAP

Got through 10 rounds + 1 Push press...beat the young fellas :grin: :grin:

[Chillicat]

beat the young fellas :grin: :grin:

Yes! \:D/

[bigdogbob]

I know :grin: \:D/

:dancing:

[morattigirl]

Strength: Front Squat 4x3reps 35kg, 40kg, 45kg, 55kg x1rep (PB) stoked :pfft:

Nice work Ness :clap: Front squats *shudder :pfft:

[bigdogbob]

turns out 53 people did the WOD yesterday and I won BOOM!!!!! :grin:

[teamfatboy]

Nessie - Kickin' ass, taking names and sending them home crying :clap:

Well done :nod:

[bar-belle]

turns out 53 people did the WOD yesterday and I won BOOM!!!!! :grin:

Nessie is bringin it!!

[bigdogbob]

Well tonight it owned me...hero workout :x

BADGER

30 squat cleans 25kgs

30 pullups

run 800m

3 rounds....yeah good one 3 rounds!!!!!

finished it in 31:15 ouchie ouchie

only thing was the usual lack of full depth on some of the squat cleans

will be feeling it tommorrow that's for sure

[bigdogbob]

Had a rest yest..it was only gymspastics

today

Strength - Snatch 4x3 15kg, 25kg, 30kg, 35kg fail

WOD

15 box jumps (I used mens big box)

10 deadlifts (70kgs)

6 rounds for time

finished in 8:29 :grin:

[bigdogbob]

Finished the week with 2 major workouts and am so looking forward to a rest :pfft:

Friday -

WOD

ring dips

situps

burpees

toes to bar

12reps, 10 reps, 8reps, 6 reps, 4 reps, 2 reps

14min something rx..starting to really nail the ring dips

Today 8am (with hubby again - good man!)

"Daniel"

50 pullups

run 400m

21 Thrusters (30kgs)

run 800m

21 Thrusters (30 kgs)

run 400m

50 pullups

Last done in June took 23:31 using 25kgs for thrusters

Today managed to finish in 23:13 with 30 kg load so very happy :grin:

[morattigirl]

Choice Ness :clap:

[Andy2010]

Just reading your what your doing each workout has made me feel tired!

Damn thats hardcore!! :grin:

[bigdogbob]

Thanks Andy

Today was short and sweet as it should be on a holiday

WOD

run 400m

21 power cleans 35kgs

run 400m

15 power cleans

run 400m

9 power cleans

Finished in 9:17 pretty easy one...

which then doesn't bode well for tommorrow..bound to be a freakn hard one too bad I got a Board meeting and will miss it :pfft:

[bar-belle]

May have been short and sweet but as always Nessie you're training looks impressive.

[teamfatboy]

May have been short and sweet but as always Nessie you're training looks impressive.

:ditto: those cleans musta been flying up! Nice work, Nessie.... nice work indeed :clap:

[tinytraps]

This is awesome! did it for a few months before the darkside beat out the firebreather in me absolutley loved it :grin: of to get a sub 4min fran again :pfft:

[bigdogbob]

Cheers TT..wow a sub 4 Fran that's a goal for me

Took the students today to do the WOD I missed last night.

Was a bit too intense for them so they did cards while I dealt to

"ANGIE"

100 pull ups

100 pressups

100 sit ups

100 squats

last time I sectioned it into 20 reps of each exercise x 5 rounds and it took 19:28

Today rx (finish each 100 efore moving to next exercise) time was 23:30

happy with that

[bigdogbob]

Went back again to the night class cos I figured my body will be so sore tommorrow and probably the day after & I won't be able to do much so I might as well go hard now while i can still move :pfft:

Strength: Jerk 3x3 25kg, 35kg, 40kg

WOD

20 double unders

20 push press 25kgs

5 rounds for time

finished in 7:13

extra pleased with my efforts today :clap: ...extra scared about how my body will react tommorrow :doh: :shock: :pfft:

[bar-belle]

extra pleased with my efforts today :clap: ...extra scared about how my body will react tommorrow :doh: :shock: :pfft:

you're a machine Nessie your body will love it :nod:

[bigdogbob]

Crossfit Total tonight haven't had a go at it for 3 months so hoping for improvements

Squat - was 60 kgs today 62.5

Shoulder press - was 30 kg today still 30 kg :x shoulders still a bit fried from Weds double header

Deadlift - was 110 today 112.5

Total was 200 kg today 202.5

small shift but not happy :roll: