Crossfit Challenge

[bigdogbob]

Rest day yest

Today strength Squat 5x3 reps 20kg, 40kg, 50 kg, 50kg (questionable depth) :x

WOD

12 box jumps

12 situps

20 double unders

5 rounds for time

Did it in 8:50.

:x bludi double unders leave me covered in welts :evil:

Crossfit Games in the States this weekend...NZ have a team in the teams comp GO XFIT NZ!!!! :clap: and a girl in the girls comp.GO LOZ!!!!!! :clap:

[teamfatboy]

Wow, just caught up on your journal, you're going hard-out Nessie, well done!

And saw Cross-fit on the TVOne News - I am in awe of anyone who can tackle that and live to talk about it! And "one hour to prep for the event"... brutal :shock:

KUTGW :clap:

[bigdogbob]

Tx TFB!! Yeah the world games were pretty brutal for those competitors

Todays WOD proudly bought to you by FRIED FOREARMS.com

was one of the individual events from the games....

PYRAMID DOUBLE HELEN

'Helen' usually consists of

run 400m

21 kb swings (16kg)

12 pullups

3 rounds for time

PYRAMID DOUBLE HELEN consisted of

run 1200m

63 kb swings (16 kg)

36 pull ups

run 800m

42 kb swings (16 kg)

24 pullups

run 400m

21 kb swings (16 kg)

12 pullups

for time (31 min time cap for us....at xfit games time cap was 25mins)

I finished in 23:40...that time would have seen me beat 9 competitors at the world xfit games...so pretty freakn stoked

and I managed the 1200m without stopping not the other 2 runs but :oops:

Taking my students for their first session of the term tommorrow a few freshies in the group should make it interesting :pfft:

[bar-belle]

I finished in 23:40...that time would have seen me beat 9 competitors at the world xfit games...so pretty freakn stoked

And so you should be....intense training :notworthy:

[bigdogbob]

Took the students today but they did some martial arts training while I did the WOD

W.O.D.

Lunge (2 step=1 rep)

Sit up

Push press (40/25)

10 to 1 reps

I finished in 8:09 was ok

Starting to DOMS up now...specially in the forearm/elbow area from last nite

[bigdogbob]

missed thurs and fri busy with life

this morning

Strength - Turkish get up 3reps/3/1/1 12, 12, 16, 16 kgs

WOD

Team workout - Cards

hearts= run 400m

diamonds= burpees

spades = clean and jerk 15kgs

clubs= kb swing 16 kgs

Good workout

[bigdogbob]

What a way to start the week

WOD

FILTHY F*&KN FIFTY!!!!!!!

50 box jumps

50 jumping pullups

50 kb swings (12kgs)

50 lunges

50 knees to elbows

50 push press (15kgs)

50 GHD back xtn

50 wall balls

50 burpees

50 double unders

took me 25:45 (rx) did it last back in March and it took 28:25

So pissed off with the knees to elbows...took me only 8 mins to get thru the first 4 exercises and then the knees to elbows took over 4 mins grrrrrrr

wall balls a bit hard too

[bigdogbob]

Sore quads today

Strength= squats 5x3 15kgs, 25kgs, 35kgs, 45kgs, 50kgs

WOD -

power cleans 35kgs

sit ups

ring dips (need blue band for these)

12, 9, 6, 3 reps finished in 4:49ish

short and sweet

[teamfatboy]

Wow, nice power cleans. Sounds like you're determined to chase the pain 'round the body...first quads, then upper body tomorrow :shock: :clap:

[bigdogbob]

Upper body's not too bad today so back I went

will regret it tommorrow, this one was HARD!!!!

WOD

21 kettlebell swings 16 kgs

15 overhead squats 15 kgs (rx was 25 but trying to sort my depth out)

9 handstand press ups (can now go to 3/4 depth)

5 rounds for time

Oh my wrists ow ow ow

Took me 18 mins something...gonna feel this one tommorrow that's for sure

[bar-belle]

will regret it tommorrow, this one was HARD!!!!

Whoa not surprised just looking at what you have done this week...mean :nod: Deep heat will be your friend

Just out of curiosity :shifty: can you do casual trains at Crossfit or do you have to join or buy a set number of sessions??

[teamfatboy]

Well done Nessie - Determination with a Capital D :salute:

[bigdogbob]

Hey berbelle you get a free session to start,I'm not sure about casuals we usually pay for sessions per week.

Let me know when you want to come down and I'll make sure you're looked after.

[bigdogbob]

Day 4 ohhhhhhh my

Did it with the high school class :shifty:

WOD

run 800m

pull up

press up

5reps, 10, 15 20 reps

run 800m

Yay for old ladies!!!!! :pfft: :pfft: I won, finished rx in 12:30 ish

[bigdogbob]

Skipped last night...it was crossfittotal and I didn't think things would change from last month so left it otherwise I get all grumpy

Went this morning for team workout

row 2000m

50 burpees

run 400m

50 pullups

run 400m

100 wallballs

team breaks up all the reps between them only one person working at a time but all run the 400m together.

Our team won in 20:17 :grin:

[bigdogbob]

Missed last nights so did it today with my students. They had a team of 3 and a team of 4 and I did it on my own.

ANGIE

100 pull ups

100 press ups

100 situps

100 squats

To do it rx you do all 100 pullups then do all 100 pressups etc etc

I scaled it by partioning into 25 reps of each/4 rounds

Last time I did 20's and it took me 19:??

This time I finished it in 18:38...gonna hurt tommorrow

[bar-belle]

Beating the clock and reps... nice work!

[bigdogbob]

Whoa definitely know I have abs and lats today ouch

WOD

50 double unders

40 box jumps

30 push press 25kgs

20 squat cleans 25kgs

10 burpees

2 rounds for time

Finished in 16:08

Last time in April 17:17 with only 20kgs for the weighted bits

[bigdogbob]

Strength: Hang snatch 4 x 3 reps 15kgs, 15kgs, 25kgs, 25 kgs

Have so much trouble with the conceptof pulling myself under the bar rather than trying to muscle it over my head :? :?

WOD

15 kb swings rx=16kgs (I did 20 kgs same as last time)

10 ring dips purple band (used blue band last time)

Time 8:06 = fried forearms

Last time 10:20

[bigdogbob]

Tired can't be arsed don't know why i bothered...

..WOD

run 400m

8 hand stand push ups(1/2 depth for me)

15 toes to bar

3 rounds for time

Didn't care/notice what time blah blah blah

Home for beer :grin:

[bigdogbob]

Looked at todays workout on the web and thought nah that's too hard

Then hummed and harred and decided to go anyway

A hero workout

DANNY

30 box jumps

20 push press (30kgs)

30 pullups

20 mins AMRAP (As many rounds as possible)

Wasn't going to go rx but thought why not,never done this one before. The hardcore boys in the 8am managed 3 rounds + pullups rx, no girls done rx so I thought even if I get thru 1 round rx I win for the girls but then the mojo kicked in and I got thru

3 rounds + 5 pullups (2nd overall even against the hardcore boys :grin: \:D/ )

Musta been the beers :wink:

[teamfatboy]

Nice work Nessie... well done!

How's those abs now...

[bigdogbob]

Back into it today

Strength: Deadlifts 5,5,3,3,1,1 reps 40, 50, 70,80, 90, 100kgs

WOD (one of those deceptive ones that look easy on the board but actually are really hard)

10 pressups (shoulders still fried from sat)

10 sit ups

2 Turkish get ups per arm (rx 16kgs only managed one round almost dislocated my shoulder and had to drop it back to 12 kgs)

5 rounds for time

11:48

[bigdogbob]

Tonights workout bought to you by my nemesisisis OHS and Snatch

WOD

Power snatch 25 kgs

pullups

overhead squat 25 kgs

21reps,15 reps ,9 reps

13:01 Rx

Still confused as S..t with the idea of the snatch and pulling myself under the bar grrr

and as for the oHS I HATE SQWATS cos I can't do them

well I can but not well :evil: :evil:

[teamfatboy]

Nice deads the other day, Nessie

With you on the o'head squats... I'm sure I must be able to do em, but I see myself doing a nice back-flip or face-plant...

One day I'll try, when the gym is empty :shifty: :grin: