Crossfit Challenge

[bigdogbob]

Over this comp thing now, realising that you only get shot (!well you should only) so if you cock it up too bad that's the way it will be if our team makes it thru to regionals when there's only 2 days of comp and one shot at each workout.

They have made this qualfiying a bit of a farce with multiple attempts and i was using the comp wod as an excuse to bail out of my regular training

so got back into the normal today and from now on for the next 5 weeks of qualifying i will be honest and do each workout only once DO OR DIE

Today

power clean 40 kgs

burpees

30 reps, 20, 10 reps for time

10:44

happy happy cleans felt good and coach said i was using good shrug and hip extension to power them up yay

[bigdogbob]

stayed true to myself and didn't have another go..dropped to 105 but still top 25% so I'm happy with that and our team is sitting 19th for Australasia with the top 30 going thru so all good for now but 5 more weeks of competing to go...anybodies game :shifty:

Todays W.O.D.

‘Fight Gone Bad’

Wall ball

Sumo deadlift high pull (35/25)

Box jump

Push press (35/25)

Rower (calories)

3 rounds.

A round is 1 minute at each exercise with a continuously running clock. 1 minute rest between rounds .

Count reps (calories for rower) and the total of all 3 rounds is your score.

Round 1= 111 reps

round 2= 106 reps

Round 3 = 109 reps

Total 325

3 reps less than last time but that's ok

[severe]

What's your diet looking like?

Paleo?

Just curious, as have been changing my focus of eating and slowly gearing towards that idea.

Cheers, and big ups to an inspiring log.

[bigdogbob]

I did have a go at paleo/primal but working full time, with three kids and a hungry husband and also homestays it became too impossible.

I was joking last night that the only paleo things I've kept are the bacon and the cream

My diet isn't too bad - protein shakes with berries and cream, nuts/raisins and dark choc melts for snacks, lots of meat mostly fillet steak, bacon, chicken, veges like roast potatos and salads but i still have bread and lollies and beer

My performances are good, I still beat the young fullas now and again, can see my abs and I'm happy so don't stress it too much

I tell my coach I do crossfit so I can eat crap and that's mostly true

Lots of people who train with us have gone the full paleo/primal hog and swear by it so each to their own, I hope it works for you

[bigdogbob]

hahaha severe just saw your location "body by sanders" bet you're looking forward to the "double down" I know I am :grin:

[severe]

hahaha severe just saw your location "body by sanders" bet you're looking forward to the "double down" I know I am :grin:

Oh shame! :pfft:

That's been there since I was bulking by eating everything organic, good and bad.

I have changed my ways considerably, including down sizing my bulk in favour of endurance fitness.

I still have a good shape and strength, but my goal has changed a lot.

I no longer want to be massive, just explosive and lighter.

Cheers.

[bigdogbob]

woooooooohooooooo workout 2 has been announced and it's so my cup of tea....i say now haha

15 mins AMRAP

9 deadlifts @ 45kgs

12 pressups(chest to floor hands off floor at bottom before coming back up)

15 box jumps @ 20inches bout 51/52 cms

think the pressups will prove the greatest struggle, that and pacing it properly so you don't leave your ring on the floor at about the 8 min mark.

Practice attempt tommorrow to work out strategy and pacing but I would hope for at least 10 rounds of this one...I say now hahaha again!!!

[bigdogbob]

on thurs i did a 5 round practice for time which took 7:30 by then the pressups1 were slowing down lots so i was needing to rethink ten rounds

did the real thing last night...head to head with the 18 yr old gymnast and we both cracked 10 rounds and came close to 11 \:D/ \:D/ so stoked

dont know where i am in the standings but i am really happy with my effort not bad for someone turning 42 on friday.

am gonna do the comp workout earlier in the week now..too much stressing and overthinking it + having a mexican cards party on sat so that'll rule sunday out :pfft: :pfft:

[teamfatboy]

Wow, nice work Nessie...I tried a couple of those press-ups, de-loading the hands, it isn't easy to race through them, is it? After a couple of near face-plants, I think I'd have broken my nose before I got to fifteen minutes :oops:

[bigdogbob]

got thru almost 11 rounds on sun nite and am now sitting in 59th/427 for australasia. the top 60 qua1lify for next round but theres still 4 weeks of wods left and any strength ones i will fail :pfft: :oops:

I am pretty amazed and stoked so far :grin: top 13% in the world :shifty: :shock: :shock:

Trained last night

Deadlift 5,5,3,3,1,1 45, 55, 75, 80, 85,105 kg

wod

10 bupee

8 toes to bar

6 rounds

8 mins

[morattigirl]

got thru almost 11 rounds on sun nite and am now sitting in 59th/427 for australasia. the top 60 qua1lify for next round but theres still 4 weeks of wods left and any strength ones i will fail :pfft: :oops:

I am pretty amazed and stoked so far :grin: top 13% in the world :shifty: :shock: :shock:

Hell yes thats freakin awesome Ness. Well done! :clap: I'm sure you'll make it through to the next round chick :nod: Good on ya 8)

[bar-belle]

I am pretty amazed and stoked so far :grin: top 13% in the world :shifty: :shock: :shock:

:clap: Wow that is freakin awesome....Nessie is bringin it. BOOYAH :grin:

[bigdogbob]

watch the slide from glory

WOD 3 for the competition

5 min AMRAP

SQUAT :shock: clean and jerk @ 50 kgs :shock: :shock: :x

Can power clean then front squat then jerk (thankfully)

Practice

nailed 45kg ok then

dropped the 50kg on my head on the jerk....fine start :pfft:

WOD begins......

missed the first clean :oops: then got the clean/front squat, failed the jerk :evil: , had to clean it back up, failed the jerk, had to clean it back up, failed the jerk, had to clean it back up, failed the jerk (by this time about 3 mins gone) cleaned it back up and finally got the jerk :clap: bout a minute left cleaned it up failed the front squat :oops: cleaned it up failed the front squat, cleaned it up and yes you guessed it failed the front squat...TIME!

I got through 1 round = 2 reps in 5 mins :oops: :oops:

[hamudenben]

You got plenty of time to recover to try and beat that score. But I'll give you this: it's a mean WOD. Glad I'm not competing, my squat clean PR is about 80kg... so I guess I would do the same as you. Good luck with the next WODs. And by the way, check out Pat's video for some inspiration:

[loveggs]

HAPPYYYY BBDDAAAYYYYYYY :grin: 1 day behind my bday aries!!

[Optimass]

Happy birthday Nessie ... I know how you like a masked man ... heres 4 :grin:

[bigdogbob]

hahahahahaha

That rocks!!!!!!! Had a mexican party for my birthday...messy senor

The computer stuffed up so just got a new one

Still in the comp but after week 3 and 4 being strength based slipped right down in the rankings but our team is still in the running for a spot at regionals.

Did week 5 workout last night with hubby

5 power cleans (60kg for him and 45kg for me)

10 toes to bar

15 wall balls (20lbs to 10ft for him/14lbs to 9 ft for me)

20 min AMPRAP....20 mins....20mins..it's such a long time

I did 8 rounds, hubby got thru almost 7

Top scores for Australasia this week for girls about 11 rounds, more below me than above at this stage so may claw a few places back. Only 1 more wod to go :pray:

[hamudenben]

Did week 5 workout last night with hubby

5 power cleans (60kg for him and 45kg for me)

10 toes to bar

15 wall balls (20lbs to 10ft for him/14lbs to 9 ft for me)

20 min AMPRAP....20 mins....20mins..it's such a long time

I did 8 rounds, hubby got thru almost 7

Solid work! A lot of guys did WOD 11.5 a few days ago. One dude manage to pull off 385 reps. But I would be more than happy with 8 rounds - for sure!

1 question: Your friend hubby, is he competing? If so, I think he needs to re-do it with 65kg. That's the RX'd weight for men.

Again, good job!

[bigdogbob]

Cheers ham..yep i was wrong hubby did do 65kgs

I had another go at it on Monday and got an extra 10 reps...8 rounds + 5 cleans and 5 toes to bars

Just did WOD 11.6 today...feck :shock:

thrusters 30kgs

chest to bar pull ups :evil:

3 reps of each, 6 reps of each, 9 reps, 12 reps, 15 reps...and so on for

7 min AMRAP

I got thru the 12 rep round and 10 thrusters = 70 reps

Hubby did it and got thru 12 rounds + 15 thrusters + 6 pullups = 81 reps

So proud of him hoisting his 100+ kgs up for chest to bars

Really don't think I'll be doing that again...hmm how many times have I said that :pfft:

All over now and I think the teams into the next stage :grin: \:D/ :clap:

[bigdogbob]

Well the team qualified for Regionals in 24th place!!!!!!

I was top female for our gym - 130th in the end out of about 270 I think but the actual numbers entered in the beginning for Australia was over 500 women..just so many were knocked out by not being able to do some of the heavier weights thru the weeks of the competition.

Off to Oz in about 2 weeks time to compete at the Regionals...gulp

Good experience and maybe lift the team a few places as a lot of teams would have got there on the scores of some people who are now competing as individuals...who knows

Tonights training

ANGIE

100 pull ups

100 press ups

100 sit ups

100 squats

finished in 21:00 last time was 23:20 so a couple of minutes knocked off.

I am in week 2 of a month long nutrition challenge of no sugar and no grains, going ok

[morattigirl]

Wow Ness, that's awesome! Well done :clap:

[bigdogbob]

Thanks Jess

Cheers on winning the photo of the month your progress has been awesome!!!! SOme more Jackd for the pantry???? nothing wrong with a bit of angus now and then just direct it at the weights :pfft: = progress

Tonight

SORE EVERYWHERE

Push press 4x3 reps 35kg, 37.5kg, 40kg

WOD

run 400m

15 sumo deadlift high pull

15 push press

3 rounds for time

Finished in 9:38...soreness went for a while but it's back now grrrr

[teamfatboy]

Great effort, loving your work as always

Oh, and well done on qualifying for the Regionals

How's the diet doing ?

[bigdogbob]

Thanks TFB

DOn't use that 'd' word it's a 'lifestyle choice'....yea right :roll: .... how many times do you have to say it to believe it ???

It's ok actually have been pretty strict on myself, tho I think I'm overcompensating with a bit too much fat.

In saying that the weight is slightly down but lost 4cm off both waist and belly measurements this week so somethings happening

Paleo banana bread is my saviour :pfft:

[bar-belle]

Well the team qualified for Regionals in 24th place!!!!!!

I was top female for our gym - 130th in the end out of about 270 I think but the actual numbers entered in the beginning for Australia was over 500 women..just so many were knocked out by not being able to do some of the heavier weights thru the weeks of the competition.

Off to Oz in about 2 weeks time to compete at the Regionals...gulp

Wow go girl..

that is freakin awesome