Crossfit Challenge

[bigdogbob]

Thanks :grin:

Today

Strength: Clean 5x 3 reps- 15kg, 25, 30, 35, 40kgs

WOD

run 400m

21 kb swings (16kgs)

12 pullups

3 rounds for time

Today took me 10:30ish I was happy with this cos I checked and the last time we did this workout in April, and my name wasn't on the photo of the board of times, so I guessed I didn't do it. So went back to the time before that (March)and it took me 11:03 so I was pushing to beat that and thought I had and was pleasedish. But then I got home and rechecked the last one, scrolled down to the comments to find I'd done it the day after the class with my students and it had taken me 9:40...long story short... instead of beating my time by 30 secs I'd actually gone slower by nearly a minut crap crap poos crap :evil: :cry: SUCK SUCK SUCK

[bigdogbob]

Sat morning 9:15

weigthed pullups..haven't been able to replicate the 15kgs lately, stuck on 10kgs but still it not bad

8 overhead squats 20kgs

8 ring dips...had to go bck to the band for help boohoo

16 kb swings 16 kgs

15 min AMRAP

I got thru 7 rounds + 4 ring dips

[bigdogbob]

Last night - FIGHT GONE BAD

wallballs

sumo deadlift high pull 25kgs

box jumps

push press 25kgs

rower (cals)

1 min @ each station...cumulate reps from each station

3 rounds with 1 mins rest at end of each round(rowing)

Round 1 - 86reps Round 2 - 81 reps Round 3 - 83 reps

Total 250 reps (Rx)

Last time did 249 reps but scaled it..can't remember what I scaled guessing it was lower box jumps

So an improvement yay

[bigdogbob]

Tonight

Strength Deadlifts 5x 3reps 20 kgs, 40kgs, 55kgs, 70kgs, 85kgs

Really concentrating on staying low and not raising the lower back to pull

WOD

15 pressups

10 toes to bar

Turkish getups 12kgs 2 per arm

Looked at this one on the web before going..one of those ones that looks realtively easy in writing..figured around 10-12mins

FAIL it was so freakn hard

did it rx and it took me over 17 mins :evil:

[bar-belle]

Turkish getups 12kgs 2 per arm

Wow :shock: had never heard of that!...checked You Tube...your training is 8)

[morattigirl]

Turkish getups 12kgs 2 per arm

Wow :shock: had never heard of that!...checked You Tube...your training is 8)

I just Googled this aswell, I'd never heard of either.... Wholey Nessie 12kgs!! Wow thats awesome!!!

[bigdogbob]

:grin: Thanks ladies

Glad I missed last nights it was a mean one...was going to do it today while I had my students at crossfit but decided to do tonights workout instead.

kbell swings 24kgs 10 reps - 1 rep

push press 35 kgs 1 rep - 10 reps

so 10 kb swings + 1 push press; 9 kb swings + 2 push press....until 1 kb swing + 10 push press

Looked ok on the board, was ok for rounds 1-3 then hit the wall

Took me 11:09 to finish was heavy so I'm happy :pfft:

[bigdogbob]

Well would have gone yest if I was able to lift my arms over my head but the heavy workout thurs put an end to that

Saturday

Strength: Thrusters 5x 3 reps 15kg, 20kg, 30kg, 30kg, 32.5kg

WOD

800m run

50 GHD back xtn

50 situps

3 rounds for time

Last time it took 25:45 this time 26:33 bout what I expected cos my running is no good.

[bigdogbob]

todays WOD = FRAN (crossfits benchmark workout)

Bbell thrusters 30kgs

pullups

21 reps, 15 reps, 9 reps

First and last time i did this was in December and it took me over 10 mins but with less than full depth squats in the thruster

Tonight with good form I finished in 8:32...and promptly fell on the floor...drove home... spewed :shifty: :oops:

[bigdogbob]

Oh pain pain :shock: my legs have been shot yest and today but I went back tonight to....SQUATs yeah good one :doh:

Strength: Push press 5x 3reps 15kg, 25kg, 30, 35, 40kgs (PB)

WOD

4 inverted burpees (get this one..go from a situp to standing then to a handstand and back down :shock: :-s ..stupid I reckon but turned out to be the easiest part of the workout)

8 knees to elbow (hanging off bar)

8 Overhead squat 20kgs (rx was 25 but my legs were too sore to get down with that weight)

12 min AMRAP

I got thru 6 rounds..longest 12 mins of my life this week :pfft:

[morattigirl]

Oh pain pain :shock: my legs have been shot yest and today but I went back tonight to....SQUATs yeah good one :doh:

Strength: Push press 5x 3reps 15kg, 25kg, 30, 35, 40kgs (PB)

WOD

4 inverted burpees (get this one..go from a situp to standing then to a handstand and back down :shock: :-s ..stupid I reckon but turned out to be the easiest part of the workout)

8 knees to elbow (hanging off bar)

8 Overhead squat 20kgs (rx was 25 but my legs were too sore to get down with that weight)

12 min AMRAP

I got thru 6 rounds..longest 12 mins of my life this week :pfft:

Good on you girl. Hmmm Inverted Burpees? What the? lol. Never heard of em... I'm the same Nessie my legs or arms will be killing me but yet still go back for more hehe every press or squat is like ohhhh/ahhhhh lol but still keep on trucking.

oh yeah gotta love the pain :pfft:

[bigdogbob]

Went this afternoon cos we have the mental bball - netball runaround tonite :roll:

squats only went up to 40kgs, legs still sore and wanted to get depth right

WOD

run 800m

burpees

pullups

21, 15, 9 reps

run 400m

Did it in about 12 or 13 mins, was hard, am tired

How were those Maori last night...what a phucking phenomenal performance \:D/ \:D/ \:D/

[bigdogbob]

Wow back again...what a pick up from last month when I am shocked to say I lost my mojo and only went a total of 7 times :shock:

This is my 4th time this week with tomorrow morning to come.

Strength - weighted pullups - still trying to replicate the 15kgs, thought I'd go straight in before getting fatigued and tried with 20kgs... :shock: idiot FAIL

so then went for 15 and almost made it, then back to good ol 10 kgs which is pretty simple now

WOD

snatch - 10 mins @1 rep each 20 secs (30 reps total) started with 25kgs for about 4 rounds, upped to 30 kgs FAIL, FAIL, dropped back to 25 kgs then up again to 27.5 kgs for last 15 or so..

form was in and out but good to work on those tough Oly lifts and try to nail technique

Tommorrow...'Nancy' strikes back - Overhead squats and running @ 8am WTF!!!!! :doh:

[bar-belle]

This is my 4th time this week with tomorrow morning to come.

Tommorrow...'Nancy' strikes back - Overhead squats and running @ 8am WTF!!!!! :doh:

:shock: 5 times in 1 week...o/head squats and running at 8am...you're a unit Nessie :nod: you deserve a rest on sunday

[morattigirl]

WOD

snatch - 10 mins @1 rep each 20 secs (30 reps total) started with 25kgs for about 4 rounds, upped to 30 kgs FAIL, FAIL, dropped back to 25 kgs then up again to 27.5 kgs for last 15 or so..

What are these Nessie?

And man girl you're going hard this week \:D/

[bigdogbob]

Didn't make sat morning ..culture called in the form of kids music concert

Tonight

CINDY

5 pullups

10 pressups

15 squats

20 mins AMRAP

Last done in Januray when I got thru 13 rounds

Tonight made it to 15 rounds \:D/

Missed the strength workout = front squats but arrived in time to see Tania do 80kgs woot woot :clap: :clap: :clap: GO THE GIRLS, she beat everyone even all the boys

[bigdogbob]

Oh so sore today

Strength = push press -4x3 reps stopped at 35kgs too sore

WOD

run 800m

10 power cleans (35kgs)

20 situps

3 rounds for time

Finished it in 17:06 quite happy only walked a short bit, nearly getting thru it without stopping

[bigdogbob]

Rested yesterday

Today

WOD

10 power snatch (rx=30kgs, I did 25kgs)

15 deads 25kgs

20 double unders

4 rounds for time

I did it in 8 or 9 minutes

Tommorrow it's xfit total time again (1RM squat, shldr press and dead)..for me it's a toss up between that or drinking to celebrate lasting the term from HELL :twisted:

[steak]

Machine on the weights but whats your drinking like good work!

[bigdogbob]

well had a couple of vodkas after prizegiving then went to crossfit total and now am back on the vodkas again :wink:

Crossfit total

Squat: 60 kgs (down from 62.5)

Shldr Press 30 kgs (down from 32.5)

dead 110 kgs (up from 100)

TOTAL: 200kgs :clap: (up from 195kgs)

So glad the term is over and am off to Oz for a conference which will mean a few days off....yay rest

[bar-belle]

Have a good time in Oz...time for some shopping too I hope :nod:

Sent you a pm about last week of hols.

[bigdogbob]

Well after 4 days in Oz with 3 cooked meals a day + morning and afternoon tea we are about 2 kgs heavier. Shit happens

Back to xfit today

WOD - "nicole"

run 400m

max pull ups set

REPEAT

20 minute AMRAP with total of pull ups your final score

my rounds= 8,8,8,8,9,10,11 = 62 reps

Last time I managed 54 so improving even with the xtra weight to pull up :pfft:

[runveerun]

Shit happens

Meh it'll turn to muscle in no time :grin:

Welcome back Nessie

[bigdogbob]

Only 1 more week of holidays stink :cry:

Today

Strength= weighted pullups-4x3 reps bodyweight, 10kgs, 15kgs FAIL, 12.5 kgs

WOD

8 burpees

8 kb swings 16kg

8 thrusters 25kgs

12 min AMRAP

I did 6 rounds + burpees

Man it was a hard one!!!! Heart and lungs busting..sucking in the air like a fish outta water at the end :pfft:

[bigdogbob]

Another heart and lung buster tonight

Strength= Snatch 4x 3 reps 15kgs, 15kgs, 25kgs, 25kgs

WOD

run 800m

15 deadlifts (70kgs)

15 pressups

30m overhead plate (10kgs) lunge

15 pressups

15 deads (70kgs)

run 800m

Took me 12:41..stoked