Crossfit Challenge

[bigdogbob]

Yep each time I picked up the bar it was like a disco movie..step step wobble wobble :pfft:

Towards the end as I got my hand width right and pushed it back over the back of my head I found my mojo and was stringing them togehter with good depth...shame it took til the last round and I was angry with them by then :doh:

Give them a go, once you've done a few sets and are warm the depth gets better \:D/ Thanks for the encouragement

[teamfatboy]

I was thinking of a 'random interesting stuff' afternoon at the gym today, so maybe I will, with those hints to hand

Still learning stuff, it's all good fun :nod:

[bigdogbob]

Took my students today and while they were doing martial arts I did todays workout with our coach and another hard out dude (fury)...so pushed well by the best in the box

WOD

run 400m

12 kb swings 16kgs

12 burpee box jumps

4 rounds for time

Finished rx in 13:50...the boys did round 11:50 (coach)and 12:50 (fury) so not a real bad effort but still beaten grrrr...i hate to lose grrrrr

[bigdogbob]

Today I am sore and tired but had to go cos it was another HERO workout

Strength:Weighted pull up 3 x 3 rep - 10 kgs

W.O.D.

‘D.T.’ (Rx=70/45) I did it at 35kgs

12 Deadlift

9 Hang power clean - this was the hardest bit

6 Jerk

5 rounds, for time

Last time I used 30kgs and finished in just over 7mins

Today using 35kgs took me 10:08

but it was my 4th workout in a row and they have been some heavy ones this week..specially if you count Danny on Sat too

Think it will be rest day tommorrow

[bigdogbob]

Nice fri rest day

Today

Strength:Front Squats - just working on depth..35 kgs a2g almost

WOD

5pullups

10 thrusters 25kgs

20 double unders

12 min AMRAP

I got thru 5 rounds + 15 double unders

Curse you double unders curse you :twisted: :twisted: :twisted:

If it wasn't for these I woulda beaten the big boy...settled for 2nd again

[bigdogbob]

WOD - Tabata something

20 secs work 10 sec rests for 8 rounds/exercise for total reps

pullups 64

pressups 71

sit ups 68

squats 125

TOTAL 328 REPS

Quads a burning

[bigdogbob]

Yesterday came 6th out of 42 yay

Bit sore today

Strength - Deads 5x5 reps 35gs, 55kgs, 75kgs (3 sets)

WOD

30 double unders (oh how you annoy me :twisted: )

15 kb swings 16kg

15 push press 25 kgs

4 rounds for time

Finished 2nd again in 9:46

Happy with a sub 10 mins :grin:

[teamfatboy]

Yesterday came 6th out of 42 yay

Bit sore today

Nice work, nice!

Strength - Deads 5x5 reps 35gs, 55kgs, 75kgs (3 sets)

Even nicer.... strong deads! You've not been hanging out with Bar-Belle have you ? :shock: :grin:

WOD

30 double unders (oh how you annoy me :twisted: )

I sense a theme here - keep going, you WILL beat them!

Finished 2nd again in 9:46

Happy with a sub 10 mins :grin:

Admiring your persistence...those are HARD-looking workouts! :salute:

[bigdogbob]

Thanks TFB, no I haven't been hanging with barbelle tho would like to have a train up at CBC, maybe in the holidays.

I am working more on my technique now so I can go heavier\

I always finish second but it's to a young fella who was born the year i left secondary school so I'm ok with that, plus I have had 3 kids too :grin:

One day I will beat him :twisted:

Decided I'd finally give the paleo/primal eating a go. From last fri I haven't had any grains eg bread, biscuits , chips :cry:

It's not too bad and I am down to under 57kgs and my weights and times are still improving. and afternoon tea of bacon and eggs is a great way to come home from work :grin: :pfft:

[bigdogbob]

WOD = "Randy"

75 snatches for time @ 25kgs

Did this with the coach, fury and sgt sly (the big boys)

Finished in 6:33 a 3min improvement on last time and with better form too

[bigdogbob]

Rest day FTW \:D/

[bigdogbob]

A tad grumpy today...been on the new eating regime for a week and lost 1.4kgs not really wanting to lose that much so drastic times need drastic measures aka "Friday Pie day" ...nom nom nom nom oh so good as was the cream donut and KFC

Strength: Overhead squat 5x5 9kg, 15kg, 20 kg, 30kg

WOD

front squat (rx 40kgs I did 30kgs)

toes to bar

21reps, 15 reps,9 reps

9:10 really happy with my form and depth on the squat too

[teamfatboy]

Strength: Overhead squat 5x5 9kg, 15kg, 20 kg, 30kg

WOD

front squat (rx 40kgs I did 30kgs)

toes to bar

21reps, 15 reps,9 reps

9:10 really happy with my form and depth on the squat too

Wow,, nice work with the O'head squats... someon'es throwing down the gauntlet :haha:

Do you mean these toes to bar :shock:

Great work Nessie, keep it up! :clap:

[bigdogbob]

Yup those toes to bars

[teamfatboy]

In a word: oooooooooooooooooooooooooooooooooooomg

You must have abs of steel!

[bigdogbob]

I wish....it's more technique and swing than abs unfortunately

Today made the 8am class

Strength: weighted pullups 4x3 BW, 5kgs, 10kgs

WOD

run 400m

20 sumo deadlift high pulls @ 25kgs

20 box jumps (big box)

3 rounds for time

Finished in 11:58, didn't really push myself today, broke the 20's up into 10's to start then sets of 5...didn't really need to but hey 5th workout for the week and sat morning...sometimes u need a go slow

[bigdogbob]

The new eating regime:

oh my :shock: :shifty: just finished what will now be dinner time/main meal for me as it fits in with after work when I'm usually starving and will stop me eating crap

As per the primal/paleo requirements

200g sirloin steak

3 fried eggs both cooked in lotsa olive oil

spinach sauteed in cream

I am so full but it will have mostly digested and will give me the energy I need by 545pm for my xfit workouts and after that i'm not really that keen to eat anyway

Most of this week it has been bacon and eggs with spinach and mushrooms cooked in butter at about 330pm

Been on it for a week and dropped under 56kgs this morning....hope it's not muscle the last thing I want is to end up looking scrawny

[bigdogbob]

I'm scaring the dog :shock: ....must be the xtra energy (or the strange as dream that got me up this morning)from the eating programme but he's had 3 walks in the last 3 days and a bath :pfft: :pfft: even did the 530am walk today I haven't managed that for a good 3 months or so

Came home to salmon and egg for breakfast mmmm

Starting to get pricey tho now the whole blinking family (5 of us) is expecting bacon and eggs for brekkie :nod: :?

[Chillicat]

spinach sauteed in cream

...

Been on it for a week and dropped under 56kgs this morning....hope it's not muscle the last thing I want is to end up looking scrawny

You're eating this and losing weight? Wow!!

What does this taste like? I've got some cream at home I'm not sure what to do with, and lotsa spinach.

Like the idea of salmon and eggs for brekkie!

[bigdogbob]

It's more the cutting out of grains that's causing the weight loss

spinach and cream is ok, prob a nicer way than just spinach.

I have a dollop of cream 20mls or so in all my protein shakes now too

this fat is to make up for no grains/carbs for energy, seems to be ok so far, if the weight starts to creep up this is what I will cut back on

[bigdogbob]

I WON I WON I WON \:D/ \:D/ \:D/ \:D/ \:D/ \:D/ \:D/ \:D/ \:D/ \:D/ \:D/ \:D/ \:D/ \:D/ \:D/ \:D/ \:D/ I finally beat the young fella

Sorry wee bit excited :oops: :shifty:

Strength: Squat 5x3 25kg, 35kg, 45kg, 50kg, 55kg with good depth :grin:

WOD

20 double unders

10 deadlifts @ 40kgs

5 burpees

5 rounds for time

finished in 5:36

[teamfatboy]

I WON I WON I WON \:D/ \:D/ \:D/ \:D/ \:D/ \:D/ \:D/ \:D/ \:D/ \:D/ \:D/ \:D/ \:D/ \:D/ \:D/ \:D/ \:D/ I finally beat the young fella

Sorry wee bit excited :oops: :shifty:

Strength: Squat 5x3 25kg, 35kg, 45kg, 50kg, 55kg with good depth :grin:

Well done, well done.... two wins in one day :clap: :clap:

Nessie - kickin' ass and sending them home :salute:

[bar-belle]

Hey Nessie congrats on the win...nice work...and it's always good to beat the boys aye :grin:

Your diet looks pretty yummy...can't remember the last time I had fried eggs =P~

[bigdogbob]

Seriously it's so good to beat the boys specially when they were born the year you left high school :shock:

and fried eggs...you gotta do it it's so good for you...FAT IS YOUR FRIEND :nod: :nod:

Beat him again tonight...given he was wearing a 10 kg vest

Strength: Push press 4x3 reps 20kg, 30kgs, 40kgs PB

WOD - Helen

run 400m

21 kb swing 16kg

12 pullups

3 rounds for time

Did it last in June in 10:50

Today....goal was sub 10 - finished in 9:47

was getting a bit worried when at 9:07 I couldn't find a spot on the pullup bar cos the class was so full :evil: :evil: was my face

[teamfatboy]

Nice work, 10% improvement in two months..

Remember Nessie, age and treachery will overcome youth and enthusiasm :nod: