Crossfit Challenge

[bigdogbob]

Oh nasty nasty WOD today

‘Mary’

5 Handstand push up

10 Single leg squat

15 Pull up

20 Minutes, as many rounds as possible.

Last time I got thru 7 rounds + HSPU (1/2 depth HSPU's)

Today 8 rounds + 8 squats (3/4 depth HSPU's)

one day my head will touch the ground...prob break my neck but I'll get there :pfft:

[bigdogbob]

Power: Clean 3 x 3 rep 30kg, 40kg, 45kg, 50kg (PB)

W.O.D.

Run 800

15 Deadlift (100/70)

15 Press up

30m overhead plate lunge (20/10)

15 Press up

15 Deadlift (100/70)

Run 800

Last done in 12:41

Today 11:14 :grin:

[morattigirl]

Nice Ness :nod: and you've got a 112.5 deadlift too! I'm chasing you and Bar-belle now lol :wink: :grin:

[bigdogbob]

Cheers MG, looking for 120kgs soon!

today with my students

Strength: Shoulder Press 5 x3 15kg, 25kg, 30kg, 30kg

WOD "Angie"

double unders

sit ups

50 reps, 40 reps, 30 reps, 20 reps, 10 reps

9:09...mint!

[bigdogbob]

Rest day thursday..had our annual ALT GAMEs instead...Norf shores young criminals all in one spot :shock: ...booyah, not 1 bit of trouble...highly over rated are my students :pfft:

Friday

Strength Front Squat : 4x 3reps 25kgs, 35kgs, 45kgs, 45kgs

WOD

Power cleans 30 kgs

Push Press 30 kgs

10 reps to 1 rep for time

7:08 fastest time of the day \:D/

Today

W.O.D.

‘The Filthy Fifty’

Box Jump

Jumping pullup

Kettlebell swing (16/12)

Walking lunges

Knee to elbow

Push press (20/15)

GHD back extension

Wall ball

Burpee

Double under Skip

Complete 50 reps of each before moving onto the next.

Last time I finished in 25:48 today knocked a whopping 8 secs off my time

25:40

One week til our competition and one year crossfitting for me...may have to post some pics to see if it's been worth it

[teamfatboy]

Friday

Strength Front Squat : 4x 3reps 25kgs, 35kgs, 45kgs, 45kgs

WOD

Power cleans 30 kgs

Push Press 30 kgs

10 reps to 1 rep for time

7:08 fastest time of the day \:D/

Wow, strong AND quick - no wonder the students are so well behaved :grin:

One week til our competition and one year crossfitting for me...may have to post some pics to see if it's been worth it

Do it, do it! at least take some new ones and compare for yourself, even if you don't post them.

[bigdogbob]

Thanks TFB

Monday :Strength - Jerk 45 kgs x 3 tried 50 a couple of times but no

WOD

run 800m

10 toes to bar

10 snatch (rx 35kgs I did 25kgs)

10 toes to bar

10 snatch

10 toes to bar

run 800m

11:34

halfway thru Term 4 and I am so so so tired, first time in a long time I haven't managed to rx a workout :oops:

Comp on Sat so tuning it down

[bigdogbob]

Last night was "Nasty Girls"

50 squats

7 muscle ups (I did Level 2.5 (so close so very close)

10 hang power cleans @ 40 kgs (wow so very heavy)

11:37

Today with my students

Helen’

Run 400m

21 Kettlebell swing (24/16)

12 Pull up

3 rounds, for time.

9:46 knocked a whopping 1 sec off my last time :oops:

Getting bit mad with it all, not making the prgress I would like lately :evil:

Comp on Sat vs 13 other girls a couple of who have represented NZ at the Sectionals and world games oh well see how it goes

[bar-belle]

Good luck with comp on saturday. I'm sure you'll smash it Nessie :nod:

[bigdogbob]

Tx chick..same to you for your comp coming up

Are you doing it suited or raw?

[bigdogbob]

Competiton on tommorrow

We have been given the first 2 of 5 workouts

WOD 1

8 chest to overhead (25kg)

8 kb swing (16kg)

8 burpees

8 min AMRAP

WOD 2

10 secs after finishing WOD 1 you have 3 mins to achieve your maximum consecutive double unders

Woohoo talk about heart and lung screamers :shock:

not to mention the legs and shoulders :pfft:

Won't find out the rest of the WOD's til the day...gulp

[morattigirl]

Good luck manyana Ness!

[teamfatboy]

OMG, I feel the need for a lie-down, just reading those two workouts!

Good luck Ness, I'm sure you'll rock the place!

[bigdogbob]

Was a huge comp..some of NZ's best were there...and then me :pfft:

Came 9th = out of 15..not so impressed but it was an impressive lineup of girls.

Failed on the double unders only managed 26, then WOD 3 was a 3km run crosscountry styles running sucks for me so not so good there then last WOD I underestimated what I could push and let myself down by going to light, but on the upside it was great to put myself out there and see where I was at compared to others...from here only on and up and obviously a lot to work on...luckily God loves a trier!!!!!

[morattigirl]

Well done Ness, good on ya and you still beat 6 other girls aye so that's all good!! :nod: :clap:

[bar-belle]

Yip good on ya Nessie... mixing it with some of the best in NZ. You should be proud of yourself :nod:

[bigdogbob]

Thanks ladies

Today I set out at 5am and did a 5km run...just gotta suck up the hate and do it or I'll never improve. Took me 30 mins..not sure if that's a good time or not? Anyone care to put their 2c in?

Tonight

Squats - just focused on depth

WOD

7 pull ups

7 box jumps

10 rounds for time

6:20 so so but was feeling quite crappily tired

[teamfatboy]

:ditto: what they said - you mixed it with the best and did well :clap: Be proud of that.... and use it as a benchmark for next time :nod:

Here's 2c for ya: Yes, it's a decent time... it tells me you've got a great base to build on, since (I'm picking) you've not focussed on running for a while, maybe?

But don't take my word for it: in the Wellington Round the Bays run, experienced and dedicated women runners are taking 30 minutes to cover 7km, so I have little doubt that you are in a good place already.

Running fast's just like crossfit or powerlifting - you have to train right for it, and if you can just set off and knock off 5km in 30 minutes without a lot of specific training or even thinking too much, you're already ahead of the game.

[bigdogbob]

Thanks TFB, your 2c is worth lots more!!!! Honestly I've never focused on running..I'm a sprinter..in all things..Go hard or go home

Did it again this morning and it felt better, only walked 2x for 10 steps minimum took about the same time I think, forgot my watch :doh:

It's all mental I know but the will is weak, I just don't get how people enjoy it??

[teamfatboy]

Snap! I was quite a quick sprinter, reasonably handy over anything up to 400m... but anything over that I really really really lost interest - and yes, it's full-throttle or nowt!

I'll do a run for fun, or occasionally to remind myself I can, and one day I'll do a half-marathon, but only 'cos it's a ready-grasped "worthwhile achievement", that folks can understand better than they can grasp a 200kg squat :doh:

If everyone were good at everything, life would be so predicable :grin:

[bigdogbob]

Had a rest yesterday..could have had a little to do with overhead squats being in the wod :shifty:

Today:

Weighted pullups 4x3reps BW, 5kgs, 10kgs

WOD

10 power cleans 40 kg

10 toes to bar

7 rounds for time

15:20

[bigdogbob]

Got up at 5am to run again. Took my a stopwatch and lo and behold 24:57 for my 5kms

That was even with having to walk 3 times on the hilly stretch

[teamfatboy]

Ya see, what did I tell ya! Those are good times!

[bigdogbob]

tonights WOD

30 pressups

30 double unders

30m lunges

3 rounds for time

7:20

no running for me tommorrow :pfft:

[bigdogbob]

Had a rest yest and then today...yikes meanest wod for a long time

Didn't even attempt it rx had to drop my weight and focus on squat depth

push press rx=35kg (coulda managed these)

front squat (couldnt have managed these)

10 to 1 rep

so I did it at 30kgs and still struggled but finished in 10:40

so freaking humid too even at 8am

Have had a stink week eating wise so need to harden up and get back to it

hasn't really affected the weight but definitely noticing it performance wise