Crossfit Challenge

[bigdogbob]

Yest

Team workout in 3's

run 400m (with 1x14lb med ball and 1x20lb med ball between 3)

100 box jumps

100 kb swings

100kg (total between team) 30m plate lunge

2 rounds

finsihed in 25:00

[poos_n_wees]

Team workout in 3's

run 400m (with 1x14lb med ball and 1x20lb med ball between 3)

100 box jumps

100 kb swings

100kg (total between team) 30m plate lunge

2 rounds

finsihed in 25:00

:clap:

Ness, have you ever done this workout in crossfit?

3 x 70kg deads

7 x 30kg push press

As many rounds as possible for 5 mins.

A mate said it was one of the WODs they did at theirs.. sooo naturally me n my bro tried it yesterday :roll: If you have, I just wanna know what the average amount of rounds were for it for you super fit guys :oops:

[bigdogbob]

no never tried that one...looks mean!!

How many rounds did you do? In 5 mins I'd guesstimate 3-5 rounds??

Tonight

Cindy

5 pull up

10 pressups

15 air squats

20 AMRAP

She's a hard one that Cindy :wink:

16 rounds + 5 pressups

last time I did it got 16 rounds and 1 pullup, so slight improvement.

Probably a really big improvement as every press up was chest touch the floor whereas in the past I would have done a few short ones

We have a burpee club now..If during a workout you are pulled up on your form (eg not going to ground in pressups or not extending on box jump)

you have to stop the workout and do 5 burpees before you can start again

Makes you do everything proper :shock:

[bigdogbob]

Tonight

Strength - deadlift 5x 3 reps finished on 90kgs x 3

pretty easy but legs are screwed from last 2 workouts so stopped there cos guess what :? ...more legs in tonights wod :shock:

WOD - Annie

double unders

sit ups

50reps, 40, 30, 20, 10reps for time

last time finished in 9:09 tonight finished in 7:56

then did 1 set maximum double unders = 79 reps :grin:

[poos_n_wees]

no never tried that one...looks mean!!

How many rounds did you do? In 5 mins I'd guesstimate 3-5 rounds??

:nod: 5.

It looked kinda easy on paper.. But frick, that was a rude awakening :shock:

We have a burpee club now..If during a workout you are pulled up on your form (eg not going to ground in pressups or not extending on box jump)

you have to stop the workout and do 5 burpees before you can start again

Makes you do everything proper :shock:

Bwahaha.. I bet!!

[bigdogbob]

any crossfit wod with only two exercises always tuens out to be a mean one...and yep you always think "that looks easy" :roll:

Body is toast...think today may have to be a rest day

[bigdogbob]

2 days rest....ahhhhhh

but still sore booooo

WOD

7 box jump

7 pull up

7 sumo deadlift high pull @ 25kg

12 min AMRAP

9 rounds + 1 box jump

[bigdogbob]

Strength:Overhead squats 5x5 :shock: got to 32.5kg x 5 GOOD DEEP reps PB!!!!!!

WOD

15 kb swings (rx= 16kg I did it with 20kgs)

10 ring dips (1/2 purple band)

7 rounds for time

9:59

Last time I did it in 13+ mins but without a band. Am having issues with pec/front delt insert so used a band but made up for band by doing a heavier kb swing

[poos_n_wees]

Strength:Overhead squats 5x5 :shock: got to 32.5kg x 5 GOOD DEEP reps PB!!!!!!

Faaaaaaaark thats impressive! Good stuff Ness

[bigdogbob]

Tues...missed training cos of a bored meeting

Weds: Took the crossfit kids class with 8 lil tackers

then

Strength:Front squat 3 x 3 rep up to 45kg

W.O.D.

Run 400

•50 Box jump

•40 Deadlift (80/55)

•30 Toe to bar

•20 Push up

•10 Overhead squat (rx=60/35) I did 25kg wanted to get depth/form right

Run 400

15:40

Thurs:

W.O.D.

8 Kettlebell swing (32/24) 24kg almost half my body weight

8 Pull up

8 Burpee

10 minutes, as many rounds as possible.

got thru 6 rounds + 3 pullups (1 more than hubby :wink: )

Tonight

Strength: Clean 3 x 3 rep

W.O.D.

10 Push press (45/30)

8 Squat clean

7 rounds for time.......tune in soon for results

off to gym now

[bigdogbob]

Cleans 3x 50kg

then got a 55kg clean...that's my bodyweight plus a kg or two YAYAYAYAY new PB \:D/

Then the wod took me 14:04

mean mean on the wrists that one :shock:

[bar-belle]

Cleans 3x 50kg

then got a 55kg clean...that's my bodyweight plus a kg or two YAYAYAYAY new PB \:D/

Then the wod took me 14:04

mean mean on the wrists that one :shock:

Woot woot must be a day for NZBB'ers gettn PB's.

Nice work Ness :clap: :clap:

[teamfatboy]

Weds: Strength: Front squat 3 x 3 rep up to 45kg

Thurs: 8 Kettlebell swing (32/24) 24kg almost half my body weight

Cleans 3x 50kg

then got a 55kg clean...that's my bodyweight plus a kg or two YAYAYAYAY new PB \:D/

Nessie, words fail me - truly, a week of massive efforts, I salute you :salute:

[because goodness knows I couldn't KB swing half my bodyweight, or clean BW :shifty: ]

[poos_n_wees]

Tues...missed training cos of a bored meeting

I've had lots of those types of meetings too :grin:

Cleans 3x 50kg

then got a 55kg clean...that's my bodyweight plus a kg or two YAYAYAYAY new PB \:D/

That. Is. Impressive. Awesome Ness :clap:

[morattigirl]

Cleans 3x 50kg

then got a 55kg clean...that's my bodyweight plus a kg or two YAYAYAYAY new PB \:D/

That. Is. Impressive. Awesome Ness :clap:

I concur! :clap:

[bigdogbob]

Sat 8am...shame I woke up at 7:50am took awhile to get body and mind in sync

Technique tests

500m row for time = 2:03 (down on best of 1:55)

max double unders = 89 (didn't even trip just had to stop cos I was so gassed :evil: )

max horizontal jump = 190 cm (down on best of 2m)

WOD (was already knackered from the above :shock:)

12 toes to bar

12 ring pressup (set 20cm from the floor)

20 double unders

5 rounds for time

12:21

looking forward to a reat day tommorrow

Have a competition next Sat for Crossfit NZ's 3rd birthday..the whole whanau is competing in it..me, hubby + the 3 kids!!!!!!!!

[poos_n_wees]

Have a competition next Sat for Crossfit NZ's 3rd birthday..the whole whanau is competing in it..me, hubby + the 3 kids!!!!!!!!

Haha this is choice! :grin:

Crackup how you're competitive with your hubby. I'm the same with my partner.. Always try to outrep him the rare times when we train together :pfft: Always ends in tears lol.

[bigdogbob]

absolutely...competitive much :flames: :clubbed: :haha:

we have a fight after just about every class hahaha

one of us always leaves grumpy cos we got beat by the other one :pfft:

[bigdogbob]

FILTHY FIFTY - always rears its ugly heah in the week before a competition

50 reps of each

box jumps

jumping pullups

kb swings @ 12kg

walking lunge

knees to elbows

push press @ 15kg

back extension

wall balls (14lb ball this time, heavier than the old 1 and way more awkward)

burpees

double unders

24:42

last time (in March) I took exactly the same time but with a lighter ball so I'll class tonight as an improvement :pfft:

Comp on Saturday...had hoped to enter rx division but the first wod has handstand pressups in it...FAIL. I only got my first one last week and 1 is where it's at at the moment, fail on the second every time, even with a kip but with the comp wod needing 10 it means I had to scale back to the intermediate division...oh well

[bigdogbob]

suck suck double suck workout today

Snatch: 3 x 3reps (1hang snatch :x , 1 power snatch, 1 squat snatch 32.5 kg...was hard

WOD

run 400m

15 sit ups

15 OHS (overhead squat) :x :x :pray: :banging: (rx =30kg :shock: I did 25kg)

3 rounds for time = ??:57 can't remember maybe 11mins )

I hate OHS, :puke: :clubbed: :gunfire:

[bigdogbob]

Taught the crossfit kids class...9 kids today lotsa fun

Strength: Jerk 3,3,2,2,1 got to 50kg, failed @ 55kg

WOD

power clean @ 40kg (I did 35 kg dumb dumb :roll: but didn't wanna push things before comp)

pull ups

30 reps, 20 reps, 10 reps for time

8:37 was pretty easy wish I'd done 40kg

No more training now before the comp...rest the body, things are sore

[bar-belle]

No more training now before the comp...rest the body, things are sore

Good plan...and hope all goes well for Saturday.

Just out of curiosity what ages does kids classes start?

[bigdogbob]

We are running them for 8-12 yrs olds and there is a high school class too

[poos_n_wees]

No more training now before the comp...rest the body, things are sore

Good plan...and hope all goes well for Saturday.

Ditto! All the best mate 8)

[bar-belle]

We are running them for 8-12 yrs olds and there is a high school class too

That's cool. I reckon my girl (11) would be into that.