Crossfit Challenge

[runveerun]

Fantastic stuff Miss Nessie! I feel very lazy reading all this! KUTGW! :grin:

[Chillicat]

I'm impressed with the handstand pressups. I haven't tried doing a handstand since I was about 14 and gave up gymnastics - I don't think I could even do a handstand these days, nevermind with pressups attached! I think I'd be too embarrassed to attempt at the gym - might make it a goal to try them next year (at home first!!)

[bigdogbob]

Thanks guys.

Hope you find a good gym down in Wllington..go train with rose you'll be bulky in no time. :pfft:

[teamfatboy]

Started with strength - Deadlifts 5,5,3,3,1,1

I started at 5x 35kgs, 5 x 55kgs, 3x 65kgs, 3x 75kgs (my previous pb)

then 1x 85 kgs, 1 x 90 kgs - new PB and new Crossfit Brikenhead womens deadlift record BOOYAHHH. I weigh 58 kgs.

O.M.G. :notworthy: - that's a wicked result, Nessie! :clap: the way you're going, it'll be 2x bodyweight soon!

New instructor in the morning, the main instructor/owner is competeing at the Auckland Crossfit Games. This new guy is an MMA fighter and apparently its a boxing workout so should be something different. :twisted:

That does indeed sound like fun, or in other words \:D/ \:D/ \:D/

[bigdogbob]

Thanks TFB, have set myself the hundy goal for the next time deadlifts come on the board.

That day I tried at 95kgs but no go :x

Didn't make the boxing workout, that was my mammoth 4 hr sleep in.

Only 4 more days of work yayayay!!!!!

But sad at the same time, will miss my boys who are leaving somrething terrible :cry:

[bigdogbob]

Finally got back to crossfit today, tho after looking at the workouts for Tues/Weds I'm kinda glad I couldn't make it.

Went to the teenage class again (oh I wish) and ended up being the only one there, along with my three kids. Kinda sucks cos you have the sole attention of the boss who lets you get away with NOTHING!!!!!!

STRENGTH

Today started with deadlifts 5x5 reps

started with 55kgs, then 65 kgs then 3 sets of 75 kgs x 5reps..twas very hard at the end,mostly my hands, they hve big munty calluses that hurt

Then WOD

wallballs (no longer to 8 foot, we now have to throw to 10 feet high)

lunges

toes to bar (hang on a chin bar use abs to raise toes to bar)

for time

go through the exercises starting with 10 reps, 9reps..down to 1 rep

Took me 15mins 41 secs...it was hard.

Just come back from the kids prizegiving, batting 0 for 3 again, oh well I loves em :pfft:

Have my students prizegiving tommorrow, practising saying my speech without crying...yeah right!!

[bigdogbob]

OPEN DAY at Crossfit Birkenhead today!!!!!

Come on downfrom 10 - 4pm

Bit of a Santa Parade in the middle but that's all good

Check out the link http://www.crossfitbirkenhead.com

Be there ...if you're hard enuff hahahaha evil laugh :twisted:

[bigdogbob]

Evil alright

Just went and did 2 workouts in a row

increased my standing jump to 1metre 90cms yay gotta crack 2 metres but you all know white girls can't jump

WOD 1

Power cleans 30 kgs

pullups

kettlebell swings 16 kgs

21reps, 15 reps, 9 reps

took me 10:40 and my forearms were stuffed, couldn't make a fist

then about 10 mins later

WOD 2

8 wall balls

10 pullups

12 pressups

10 mins as many rounds as possible (AMRAP)

I managed 6 rounds, but was pretty stuffed doing it straight after the other one.

Gotta a nice hot pink ( :shifty: ) tshirt for my troubles yayay :clap: \:D/

Last day of work tommorrow :grin:

[rose]

You're the woman Miss :nod:

mostly my hands, they hve big munty calluses that hurt

OK now don't laugh but shaving them with a razor blade ala Godfather garlic cutting scene stylez is the best way of paring them back. DAMHIK 8) No picking them!

[bigdogbob]

Bugger shaving them oooohhhhh but i do tend to pick at them :?

Mean sore traps today after the power cleans yesterday..but still went back for more :pfft:

Strength/technique - snatch balance (ooeer sounds dodgy) 5 x 3 reps

bit of a oly lifting move too hard to explain

WOD

800m run

15 deadlifts (55kgs) required was 70kgs but I wimped out :oops: , wished I hadn't cos the 55 was kinda easy

15 pressups

30m walking lunge with overhead plate 15kgs

15 pressups

15 deadlifts

800m run

Pretty good apart from the run..running sux the big one :evil:

Took me about 13 mins, damn I wish I'd done the 70 kgs

Have to start manning up and doing the workouts with rx weights instead of scaling back and going for time, only way I'll get stronger.

Finished work today :pray: :pray: :pray: :pray: HALLELUJAH

Back on Feb 2nd, officially but seeings how I'm the boss I'd better go in and out a few times before then I guess :shifty: :shifty: :^o

[bigdogbob]

crap crap boohoo have injured myself pretending to be double hard crap

wod

12 deadlift (req 70kg men/50 kg women)

9 power clean

6 push jerk

5 rounds for time

using the same weight thruout..i knew i couldn't do 50 so tried 40kgs, deadlifts piece of piss then 2nd power clean (my prev best was 30 kgs) pop and down goes the weight and ow goes my right arm. twisted outwards strained frominside elbow down thru the thumb

so sropped weight to 30 and finished the workout...dumbass shoulda stopped straight away

so typing with my left hand right forearm in ice, can't do any twisting movements or anything requiring thumb forefinger pincer type move

crap crap boohoo crap

[Chillicat]

Oh no how bloody annoying. Hope it gets better soon.

[teamfatboy]

Ow! That's gotta suck - all the more for being after work's finished for the year.

Good luck for it not being too serious - and for recovery within a week :pray: :nod:

[bigdogbob]

cheers guys it's not so bad today

[rose]

Look after yourself Miss :nod:

[bigdogbob]

All better now..well pretty much :pfft:

back into it tonite

Started with weighted pullups

I'm on the leaderboard Miss Ford \:D/ :clap:

managed 7.5kg weighted pullup for 1 rep,tried 10 but just missed by a millimillivanillibit

WOD

10 wallballs (on the high wall only now!!!!)

15 kettlebell swings (20kgs) heaviest I've ever done,thought it might screw my wrist but all good

7 rounds

Took me 16:57 yayay I'm happy with that..sub 15 next time is the goal

Tommorrow morning 8am I attempt the 100kg deadlift... wish me luck :pray: :pray: :pray:

[rose]

All better now... managed 7.5kg weighted pullup for 1 rep... Tommorrow morning 8am I attempt the 100kg deadlift

Cool! And good luck :pray:

[Optimass]

Tommorrow morning 8am I attempt the 100kg deadlift... wish me luck :pray: :pray: :pray:

[bigdogbob]

Indeed I could....cracked it YEEf'nHAAAA

1.72 x bodyweight..next goal 2x bodyweight..this will entail upping to 116kgs or losing 8 kgs..not sure what's easier..could go for a hlfway lose 3 kgs and go up to 110kgs..mmmm decisions decisions

Also cracked the kipping pullups today...finally so no more bands for me, can do my pullups in volume without.

WOD

Nicole

400m run

max pullups set

repeat...15min AMRAP - pullup total for score.

I managed 38 kipping bodyweight pullups

+ ran 400m x 7 rounds = 2.8 kms

All after the 100kg PB deadlift - thnak you adrenalin :pfft:

Last time I used the band and did about 70 pullups but band..pfft

[rose]

8) 8) 8)

[bigdogbob]

Repeat workout today from a month ago

Started with overhead squats, still can't get these right, my wrists are too weak and it hurts :cry: Yeah I know suck it up :nod: :pfft:

WOD "Cindy"

5 pull ups

10 press ups

15 bodyweight squats

20 minutes AMRAP

I did 14 rounds + got to 3 squats on the 15th round

Last time I did this workout i managed 11 rounds and was using a band for the pull ups so I'm stoked at the improvement

Still not getting the kipping pullups quite right and my hands are callused to buggery and hurt, getting more and more tempted to try shaving them a la Roses advice ...NOT

Eatings still screwed, oats and protein shake meal 1 then a grazing diet of toffees and fruit bursts coupled with handfuls of chips finished off with sausages in bread after crossfit and 3 beers for dessert...yes Mum I know it's only Monday but I'm on holiday so everydays a Saturday \:D/

Crossfit = licence to eat...why else go through the pain :haha:

[rose]

Don't diss the shaving til you tried it :snooty: Are you allowed to use chalk?

[teamfatboy]

Indeed I could....cracked it YEEf'nHAAAA

1.72 x bodyweight..next goal 2x bodyweight..this will entail upping to 116kgs or losing 8 kgs..not sure what's easier..could go for a hlfway lose 3 kgs and go up to 110kgs..mmmm decisions decisions

Wow .. well done Nessie, great work! Go for gold, 2x bw, you know you want to!

[bigdogbob]

I use chalk but it tends to dry my hands out even more making the calluses crack so I gave up, definitely use it for the heavy lifting but. It's alright I'll just take two harden the f%$k up pills and get on with it..... :evil:

Thanks TFB I will get there, it's the New Years resolution that and stop drinking beer on Mondays :pfft:

[bigdogbob]

Everyone was moaning tonite about how sore they were from yesterday..I agree :cry:

Today - Strength = Bench Press 5x5

started with 20 kg bar, then 30kg, 40 kgs, 40kgs, 50 kgs..struggled those out :oops:

WOD

run 400m

21 push press (rx= 50/35) tried 35 couldn't even get it up so had to do 25 but coul have gone heavier..30 probably

21 kettlebell swing (rx= 20/16) 16 easy for me now

run 400m

15 push press

15 kettlebell swing

run 400m

9 push press

9 kettlebell swing

took me 11:42 very happy with that,felt pretty knackered at the end.