Crossfit Challenge

[teamfatboy]

[Just googled 'knees to elbows'...]

OMG - so you did five rounds of fifteen of those things? Yikes yikes yikes :salute: :notworthy:

Well done... have a nap

[bigdogbob]

so she did...first nana nap these holidays :shock: :shock: :shock: twas good

Sore sore so s o sore

[bigdogbob]

thought the doms were gonna be the death of any wods today but struggled through it

WOD

pullups

front squat @ 35kgs

pressups

10 to 1 reps

finsihed in about 12 mins I think

sososososoresoresoreosoresososossoresoreosore

Rest day tommorrow

[bigdogbob]

Feeling a little less sore today

Strength: Clean 3x3 40kg, 45kg, 50kg (PB)

WOD

run 400m

21 deads @ 70kgs

9 toes to bar

run 400m

15 deads

15 toes to bar

run 400m

9 deads

21 toes to bar

for time

Finished in 15:55

2nd fastest time fo the day yay

[bigdogbob]

Strength: Weighted pullups 4x3 10kgs

WOD

12 kb swings 16kgs

7 burpee box jumps

7 rounds for time

Finished in 7:14 :grin: 2nd to a 19 year old boy in the Army (6:51)

[bigdogbob]

Strength: Overhead Squat (GOAT GOAT GOAT) 4x3 reps

got good depth and managed 25kgs which I am happy with usually if I see this in a workout I will not go so it was progress for me

WOD

pullups

push press @ 25kgs

sit ups

10 to 1 reps

7:27 and 2nd again but at least I beat army boy tonight :grin:

[bigdogbob]

Friday

Strength: Split/Squat Jerk 3 x 3 rep 45kgs

W.O.D.

1 Turkish get up (20/12)

2 Overhead squat

3 Snatch

4 Overhead lunge

5 Single arm swing

5 Rounds each arm.

Looked like a really cool workout but it was SOOO hard, exposed a toatl lack of core strength, I looked like a bad drunk esp with the OHS and lunges I was all over the show.

Took me 10:39

Sat

‘Michael’

Run 800m

50 GHD back extension

50 Situp

3 Rounds for time

Failed again on this one, took me 26:09 slower than the last time of 24:02

Then out on the drinks with the crew that nite, good laugh got home about 3am

Monday

Technique: 3 attempts for max double unders = 42 was my max

WOD

snatch grip deads @ 35kgs

pullups

burpees

30reps, 20reps, 10 reps

11:57 sweating out sat night drinks :wink:

[bigdogbob]

Rested yest feeling a bit dodgy in the tummy, had a nana nap instead

Today

WOD

25 push press @ 25kgs

30 double under skips

25 sumo deadlift high pull @ 25kgs

30 double unders

25 ground to overhead @ 25 kgs (could use any method but snatch obviously the fastest way...not! for me it took ageeeees!!!!)

30 double unders

25 ground to overhead (ditched the snatch and went clean an jerk)

30 double unders

25 sumo deadlift high pull

30 double unders'

25 push press

for time = 14:2O POOPED :shock:

[bar-belle]

Rested yest feeling a bit dodgy in the tummy, had a nana nap instead

Today

WOD

25 push press @ 25kgs

30 double under skips

25 sumo deadlift high pull @ 25kgs

30 double unders

25 ground to overhead @ 25 kgs (could use any method but snatch obviously the fastest way...not! for me it took ageeeees!!!!)

30 double unders

25 ground to overhead (ditched the snatch and went clean an jerk)

30 double unders

25 sumo deadlift high pull

30 double unders'

25 push press

for time = 14:2O POOPED :shock:

man just reading that makes me tired how do you manage all that in this heat/humidity :shock: as usual your efforts are amazing :clap:

[bigdogbob]

Thanks belle

Today:strength Deadlift 5reps, 5, 3, 3, 1,1 best 3x 95kgs

WOD

run 400m

15 power cleans @ 35kgs

12 shin to bar

3 rounds for time = 13:33

a good wod mix

[teamfatboy]

Jeepers Nessie, love your work :nod:

Right now, the only way I'd 'shin-to-bar' even once would be if the bar were on the floor and I tripped over it :oops: - or possibly if the bar had a stiff drink on it.

Oh, and wicked set of 3x 95kg :clap:

[morattigirl]

Jeepers Nessie, love your work :nod:

Oh, and wicked set of 3x 95kg :clap:

+1 Awesome Ness

[bigdogbob]

The final WoD from ‘Furys’ departure week;

Spealler Vs Khalipa (2 legends of crossfit head to head)

For time (35 min time cap)

Clean & Jerk (70/40) I only managed 35kgs

1 to 10 reps

With 1 round of 'Cindy'

5 Pull up

10 Push up

15 Squat

after each round

So a total of 55 clean and jerk @ 35kgs

50 pullups, 100 pressups, 150 squats

Spealler did it in 12 mins, Kahlipa in 14 mins, moi 22 mins something :oops:

[bigdogbob]

Strength: Back Squats 4 x 5reps (my absolute nemesis I just can't squat to save myself altho I am getting better)

set 4 = 45kgs (was pretty happy with depth etc, a bit tight)

WOD

8 burpees

8 sumo deadlift high pulls @ 25kgs

8 mins AMRAP

The main young fella who I try to beat had done it earlier in the day and got through 8 rounds + 3 SDHP so beating that was the target.

Harder than it looked on the board but I managed to do 9 rounds yeehaaa

Then I went to put my bar away and realised it was a mens bar (20kgs) I usually use the womens bar @ 15kgs

so in reality I squatted 50kgs and won the workout and on higher weights than prescribed double yeehaaa

[morattigirl]

Good stuff Ness :clap:

[teamfatboy]

:ditto: Nice day in the office, Ness :salute: :clap:

[bigdogbob]

Cheers guys

Today

Strength:

Shoulder press 4 x 5 rep got to 30kgs x 5 reps (was my 1RM)

W.O.D.

2 Minutes Push Press (40/25) Round 1: 50reps Round 2: 40 reps

1 Minute rest

2 Minutes Pull ups Round 1: 40 reps Round 2: 30 reps

1 Minute rest

1 Minute Kettlebell swing (24/16) Round 1: 31 reps Round 2: 31 reps

2 rounds.

Score = Total reps completed.

222 reps. Coach was telling me you gotta do 200 I thought that was way too much for me (top boy 250 reps, coach 226reps) but grunted it out and surprised myself

[bar-belle]

Cheers guys

Today

Strength:

Shoulder press 4 x 5 rep got to 30kgs x 5 reps (was my 1RM)

W.O.D.

2 Minutes Push Press (40/25) Round 1: 50reps Round 2: 40 reps

1 Minute rest

2 Minutes Pull ups Round 1: 40 reps Round 2: 30 reps

1 Minute rest

1 Minute Kettlebell swing (24/16) Round 1: 31 reps Round 2: 31 reps

2 rounds.

Score = Total reps completed.

222 reps. Coach was telling me you gotta do 200 I thought that was way too much for me (top boy 250 reps, coach 226reps) but grunted it out and surprised myself

That's awesome...don't ever doubt yourself Nessie your training is up there..hard core :twisted: and 4 reps off coachs well that speaks volumes :clap:

[teamfatboy]

:ditto: all that on top of some monster shoulder presses... way to go :jive:

[bigdogbob]

Cheers you guys

Today was my nemesis - overhead squats

WOD - "Nancy’

Run 400

15 Overhead Squat (42.5/25)

5 rounds for time.

I haven't even done this one since last Feb, every time it came up on the website I have deliberately avoided it...not today

20:00 mins rx (and all squats were passed by coach yayay)

last time a whole year ago I did it with 15kgs and it took me 14:45 but i would say there would have been some pretty questionable half squats in that mix

Happy - now taking my staff north for the night for "team building"

read "drinking" :pfft:

[poos_n_wees]

Wow, you're a machine Nessie! Just reading your WOD's make me tired :pfft:

2 Minutes Push Press (40/25) Round 1: 50reps Round 2: 40 reps

1 Minute rest

2 Minutes Pull ups Round 1: 40 reps Round 2: 30 reps

1 Minute rest

1 Minute Kettlebell swing (24/16) Round 1: 31 reps Round 2: 31 reps

How the hell do you do 30 pullups in one round and 40 in the next? :shock: Jealous much.

[bigdogbob]

Thanks pnw's where have you been????

Friday: Strength Deadlifts 5x5 reps 85kgs

WOD -

25 box jumps (53cm box)

25 press ups

2 rounds

25 overhead 5kg plate lunge

50 double unders

2 rounds

for time

Finished in 7:21

Today

Strength: Push Press 4x 3reps 45kgs

WOD

21 kb swings @ 16kg

15 thrusters @ 25kgs

9 toes to bar

5 rounds for time

finished in 16:00

[bigdogbob]

Started the morning with prowler pushing

1. 100m high push x 4

2. push the prowler as far as you can while the other person runs round the 400m track back to you x 2

3. shuttles on concrete 10m, 20, 30m x 5

4. 5x 100m sprint...NO PROWLER :grin:

done - crossfit tonight to round it off

[bigdogbob]

Team workout tonight

3 per team (me and 2 boys)

run 400m (carrying 7kg and 4 kg med ball between the team..awkward much!!!)

100 burpees (only 1 person working at a time)

run 400m (as above)

5000kg deadlift (we ended up doing more - the boys did 20 each @ 100kgs and I did 20 @ 75kgs = 5500kgs)(only 1 person working at a time)

run 400m (as above)

100 pullups(only 1 person working at a time)

run 400m (with med balls)

our team won finishing in 19:08 :grin:

[steak]

Im exhausted just reading the last few posts solid bit of work from a machine :clap: