Crossfit Challenge

[bigdogbob]

Nother 5km run on Sunday, then just a walk this morning

Strength= overhead squat (nemesis :twisted: ) 3x3 @ 20kgs

WOD= Tabata Something else

work 20 sec, rest 10 secs, (8 rounds per exercise) then total

60 pullups 72 pressups 78 situps 126 squats

Total 336 reps

Last time 64 pull ups, 71 pressups, 68 situps and 125 squats = 328 reps

happy about the 10 rep improvement on situps

[bigdogbob]

Today Strength= Push press 5x3 25kg, 35kg, 40 kg, 45 kg (PB)

WOD

kb swing 24 kgs (usually we use a 16kg)

box jumps

10 to 1 reps for time

4:30 kaching :pfft:

[bigdogbob]

Another goodie this afternoon

WOD

deadlifts 70kgs

press ups

21reps of each - run 800m - 15 reps of each - run 800m - 9 reps of each - run 800m

whew twas hot in the sun on the run

finished in 16mins 12 secs ..... happy much :grin:

[teamfatboy]

Wot? 21 press-ups.... in a row ? :shifty: :oops: that rules me out :grin:

Turns out one of the guys at my work's a fan of crossfit, I might give it a go for summer cardio, try to burn off my 'winter coat'...

[bigdogbob]

Last night we revisited Fight Gone Bad..

wall balls

sumo deadlift high pull

box jumps

push press

row (for calories)

3 rounds in total spending 1 minute at each station counting reps for the whole circuit with 1 mins rest at the end of each circuit

Last time it was for charity and I did 276 reps tonight well I feel kinda guilty,like I ripped the leetle children off :cry: cos I finished with 326 reps..

woulda been at least another $30 for the Starship

[bigdogbob]

Strength - Weighted pullups still stuck @ 15kgs, tried for 17.5 but failed

WOD

12 kb swing 16kg

20 double unders

7 rounds for time

5:22

[bigdogbob]

Stuffed my shoulder insert, think it was crashing into the wall at squash so no crossfit since weds...stink

What to do?..I know get dominated by the prowler

100m high handle sprint

100m low handle push

100m backwards low handle drag

100m walk backwards push

then to finish

a high/low shuttle 5m, 15m, 30m

wow and I thought crossfit was intense this was a killer

[bigdogbob]

Smashed and owned by the prowler again!!!! :grin:

[bar-belle]

What to do?..I know get dominated by the prowler

100m high handle sprint

100m low handle push

100m backwards low handle drag

100m walk backwards push

then to finish

a high/low shuttle 5m, 15m, 30m

wow and I thought crossfit was intense this was a killer

AWESOME :twisted:

[teamfatboy]

100m on the prowler... isn't that like the equivalent of running from Auckland to Hamilton or something :shock:

Seriously chica, nice work indeed :clap:

[bigdogbob]

Almost TFB :pfft:

Back to crossfit today for a rest :nod:

Strength =Overhead Squat 15kg

WOD

run 800m

kb swing 16kg

toes to bar

21 reps,15 reps, 9 reps

run 800m

for time

Finished in 12:32

[bar-belle]

Back to crossfit today for a rest :nod:

That is gold Nessie :grin:

Did you get my pm...not sure if it went?

[bigdogbob]

No it didn't come thru, try it again

[bigdogbob]

Today

WOD

50 double unders

40 box jumps

30 push press 25 kg

20 squat cleans 25 kg

10 burpees

2 rounds for time

Last done in August took me 16:03

Today 13:23 and beat the young fella (again!)

[morattigirl]

Today

WOD

50 double unders

40 box jumps

30 push press 25 kg

20 squat cleans 25 kg

10 burpees

2 rounds for time

Last done in August took me 16:03

Today 13:23 and beat the young fella (again!)

\:D/ :clap:

[bigdogbob]

Still around but had a light week last week

Yest was the infamous 'Fran'

Thrusters 30kg

pull ups

21 reps, 15reps, 9 reps

Finished in 6:59

knocked my time down from 8:26 very happy

but stuffed after,I psych myself up all day for it :roll:

[teamfatboy]

Nice work Nessie - leaving it all on the 'field of play'...

Saw OB's sled and prowler today - up close those things are scarier than on the small screen :shock: :grin:

[bigdogbob]

This week so far -

Mon

Strength - Turkish Get Ups 3,2,2,1,1 8kg,12kg, 16kg

WOD

15 deads @ 55kg

15 toes to bar

20 double unders

5 rounds for time

13:17

Tues

Strength - Push Press 4x 3 15kg, 35kg, 40kg, 45kg

WOD

Front squat (60/35)

Pull up

Push up

10 to 1 reps.

11:56

[bigdogbob]

First WOD since Christmas and the extra kilos are paying me back :shock:

deadlifts 70kgs

pullups

21 - 15 - 9 reps

42 - 30 - 18 double unders @ end of each round

finished in 9:58

twas hard

Loving "biggest loser" being back on TV - They was pushing prowlers today booyah!!!

[bar-belle]

Loving "biggest loser" being back on TV - They was pushing prowlers today booyah!!!

Yeah me too..big fan and love their training stylz. I've been following the Aussie one!

[bigdogbob]

Last WOD for 2010

Strength - Shoulder Press 1-1-1reps @ 30kgs

Push Press 3-3-3 reps @ 37.5kgs Push Jerk 5-5-5 reps @ 42.5kgs

WOD

power clean 35kgs

burpees

10reps - 1rep

8:23

Happy New Year everyone :grin:

[bigdogbob]

1st workout for 2011 (not counting 8 hours daily up the scaffold painting )

WOD - JACK

10 push press 35kgs

10 kb swing 16kg

10 box jumps

20 mins AMRAP

Learnt 2 things:

1. 20 mins is a very very long time!!!!!!

2. Multiple push press @ 35kgs is very heavy

Got 8 rounds + 6 kb swing

Expected more rounds when I read the workout online but the reality of 35kg push press was hard

[Grover]

welcome back

spending the day painting surprised you had the desire to work out!

[bigdogbob]

Thanks Grover

Not just the day painting...it's been a couple of weeks now.. I now understand why most painters are stoners :shock:

[bigdogbob]

sore sore triceps today

Strength = Squat 3x3 working on depth and form @ 45kgs (almost a2g)

WOD

9 sumo deadlift high pulls @ 25kgs

15 knees to elbows :evil:

21 double unders

5 rounds for time

finished in about 11 mins

without the knees to elbows would have finished in about 4 mins.... :doh: damn goats