Crossfit Challenge

[morattigirl]

Team workout tonight

5000kg deadlift (we ended up doing more - the boys did 20 each @ 100kgs and I did 20 @ 75kgs = 5500kgs)(only 1 person working at a time)

Whoa Ness, nice work :clap:

[bigdogbob]

Cheers MG...same back at you for your 112.5kg dead!!!!

Today- Strength:5 sets of 3reps (1x hang clean, 1x hang squat clean 1x full squat clean) @ 40kgs working on getting the squat to depth

WOD

15 kb swings @ 16kg

10 ring dips (NO BAND :clap: :clap: \:D/ \:D/ )

7 rounds for time

13:08

yeah 70 kosher(full depth and full lockout at top) ring dips with no band..stoked

[bigdogbob]

Oh man so incredibly sore today :cry:

Strength: Jerk 3reps, 3,1,1 25kgs, 35kgs, 45kgs, 50 kgs fail

WOD

run 800m

15 push press @ 25kg

15 pullups

30 front squat @ 25kg

15 pullups

15 push press

run 800m

13:31..no steam left on the last run

Guessing it will be a rest day tommorrow..listen to your body!!!

Specially when you can't move most of it's bits without pain :pfft:

[bigdogbob]

Rested yesterday :grin: but still sore in the chest today

Strength: Overhead squat (maaa..maaa.insert goat noises) 4x 3 reps

15kg, 20kg, 25kg, 30kg (PB) got depth ok but still not easy

WOD

squat (insert goat noises) clean

burpees

21 reps, 15 reps, 9 reps for time

11:40 if it was a clean (no squat) woulda been sub 10mins easy.

Damn you squat :evil:

[teamfatboy]

Overhead squats, like so many lifts, look easy 'til you actually try to do it - goat noises or not! Keep it up!

[bigdogbob]

the goat noises aren't something I make, I hope :oops: although I do grunt to match the tennis players :pfft: a goat in crossfit is like your weakest exercise and i have a paddock full of them :nod:

Today

Partner workout

run 400m (with 20lb med ball)

150 pullups

150 pressups

150 kb swings (24kg boys/16kg girls)

only one person at a time working but can be broken down and done in any order and combination you want eg 10 pullups, 10 pressups...

then when finished that

100 med ball (10lb) partner situps

run 400m (with 20lb med ball)

my partner pulled up lame with a bad back about 3/4 through the first part so I finished the reps and did about 85 of the 100 situps then we ran together to finish, we came last :doh: in about 29 mins i think

[bigdogbob]

Strength: Deadlift 4x3 reps 55kg, 75kg, 85kg, 90kg

WOD

run 400m

12 power snatch @ 25kgs

12 toes to bar

3 rounds for time

11:04 so hot for running :oops:

[bigdogbob]

No strength tonight..tonight we letting da goats out of da paddock for a run. 10 mins of working your weaknesses in other words

WOD - "Mary" (there's just something about Mary..she's freaking hard :shock: )

‘Mary’

5 Handstand push up

10 Single leg squat

15 Pull up

20 Minutes, as many rounds as possible.

In November 8 rounds + 8 squats (3/4 handstand depth)

Today 8 rounds + 10 squats (3/4 depth, for most :shifty: )

Was feeling real slow. I am knackered from being back at work and in this heat but as they say "Get on with it!"

[teamfatboy]

So, lemme see - you out-did last time's score, despite being overheated and fatiqued :think:

Clearly you're dehydrated - a soothing glass of red's medicinally necessary

It was cooler down here today \:D/ but still not cool enough :grin:

[bigdogbob]

Nice short one today, playing to my strengths

Strength: Push Press 4x3 reps 25kgs, 35kgs, 40 kgs

WOD

kb swing @ 24kgs

burpees

10reps - 1 rep for time

finished it in 5:55

REST DAY APOPO :grin: :nod: :grin:

[bar-belle]

Strength: Push Press 4x3 reps 25kgs, 35kgs, 40 kgs

nice work nessie..push press is hard yakka :clap:

[frantic]

Hmmm I don't really get all this lingo :oops: but damn it sounds like a lota fun!!! you've done some hardout, no stopping workouts...Well done you :nod: (just the way I like to try train..totaly going to find a gym in the area that does crossfit)

[bigdogbob]

You should frantic...you'll really love it.

The workouts aren't non stop as such, I'm sucking in the air hands on knees quite constantly!!! but only for a few seconds then back into it

Friday: Strength: Weighted pullups 4x3 reps @ 10kgs

WOD

run 800m

15 deads @ 70kgs

15 pressups

30m overhead plate lunge @ 10kgs

15 pressups

15 deads @ 70kgs

run 800m

finished in 12:28 last did this in Oct/nov? and was over a minute slower this time bugger

I know why and its up to me to fix it :roll:

Today:

Strength: Thrusters (goat!!) 4x 3 reps @ 35kgs tried 1 @ 45kgs and fialed got deep enough in the squat but when I came up there was no way I was getting it overhead

WOD

12 box jumps

12 toes thru rings

12 push press @ 25kgs

5 rounds for time

7:25 had the young fella on the last round but his fitness caught me at the end to beat me by 15 secs grrrrrrr :evil:

[bigdogbob]

Great workout yest but soooooo hot

Strength: Shoulder Press 4x3 reps 25, 30, 32.5, 35 PB

WOD

8 pull ups

8 cleans @ 35kgs

8 press ups

10 mins AMRAP

7 rounds :grin:

[bigdogbob]

had a rest Tues

Yest

Strength: Turkish getups 3x3 reps/arm 12kg, 12kg, 16kg

3 x 30 secs static holds of:

ring L sits (I can't do an L so I did knees up)

pull up

squat

WOD

15 box jumps

8 ring rows

5 rounds for time

3:49 (although a few of my rows weren't quite touching the ribs :naughty: )

[bigdogbob]

Strength: Cleans 4x 3 reps 35kgs, 40kgs, 45kgs, 55kgs (my bodyweight - failed but so close)

WOD

sumo deadlift high pull @ 25kgs

burpees

21 reps, 15 reps, 9 reps

after each round

double unders

42 reps, 30 reps, 18 reps

finished in 6:22 2nd only to our coach, beat the young fellas yayay

[bar-belle]

beat the young fellas yayay

hehe always good to beat the young guys aye...nice work

[bigdogbob]

wagged class yest :naughty:

today

Strength deadlift 4x 5 reps 85kg

WOD

run 400m

15 situps

15 push press

4 rounds

12:58

[teamfatboy]

wagged class yest :naughty:

today

Strength deadlift 4x 5 reps 85kg

's OK, Nessie, we forgive you for wagging class, after those deadlifts :notworthy:

[bigdogbob]

Played an hour of squash on Sat ooooo forgot how hard it was

Today

Strength= Front Squat 5x5 15kg, 25kg, 35kg, 45kg

WOD

pullups

kb swing 16kg

box jump

10 - 1 reps

6:18 3rd for the day behind coach and army boy

[bigdogbob]

Strength: Weighted pullup 3x3reps 10kgs x3, 17.5 kgs x 1 (PB)

WOD

15 deadlifts @ 55kgs

10 ring dips

20 double unders

5 rounds for time

9:45

[bigdogbob]

Yest Strength: Snatch - 3x3 reps 30 kgs

WOD - Jackie

row 1000m

50 thrusters @ 15kgs

30 pullups

9:53 :oops:

last time I did it in 9:00, but I was doing it with 2 of the double hard guys so got dragged along in their wake. Yesterday I was doing it with the high school class cos my 11yr daughter has started so I guess I was lacking the push and motivation of the fast guys but well no excuse really bit of a slack effort.

Resting today because tommorrow I stupidly :shifty: signed myself up for a fundraising workout at the crossfit where my students are having boxing classes. They run a not for profit boxing academy for at risk kids and others and are fundraising for some new gear, good cause I thought so paid my $15 to do the workout........

only to find it's a burpeeathon - yep 60 mins of burpees :shock: :shock: Oh well in it so I'm aiming for at least 500 burpees in 60 mins :doh: guess I'll be outta action for most of next week after that

[bar-belle]

only to find it's a burpeeathon - yep 60 mins of burpees :shock: :shock: Oh well in it so I'm aiming for at least 500 burpees in 60 mins :doh: guess I'll be outta action for most of next week after that

:shock: wow that is hardcore...I'm sure you will give it your all :nod:

[teamfatboy]

it's a burpeeathon - yep 60 mins of burpees :shock: :shock: Oh well in it so I'm aiming for at least 500 burpees in 60 mins :doh: guess I'll be outta action for most of next week after that

My abs are aching just thinking about that :shock: But you can master it, mos' def :clap: Good luck, go hard, have a wine afterwards :nod:

[bigdogbob]

520 burpees in 60mins

man am i knackered

Off for a great grandma nap

Psyched for the Manly v warriors tonight.... :nod: :grin: