Crossfit Challenge

[bigdogbob]

FINALLY....I think :shifty:

Workout 1

Complete any how, in any order (you can break up the row and the reps as you like)

- 2km row

- 50 burpee (anyhow chest to deck)

- 100 lateral jump (side to side over 2 x 20kg plate for men/1 x 20kg plate for women)

Time Cap is 18min for this workout

Workout 2

1 Rep Max Front Squat

- You have 7 attempts

- Each attempt will be performed every second minute (only one attempt per 2minutes). If you fail you are allowed to attempt the same weight again in the next 2min. This will count towards one of your 7 lifts.

Workout 3

Complete as many rounds as possible in 10minutes of:

- 5 Power Clean (70/50kg)

- 10 Pullups

Not so bad...the power clean in workout 3 will be scaled for me..probably 40kgs but the rest I think I can manage without failing too bad...I hope :shifty:

[bigdogbob]

just went and had a go at workout one...decently hard took me 16 mins so I'll get in under the time cap...phew..no failure there...cept prolly how slow my time will be compared to all the rest :pfft:

[bigdogbob]

2 more sleeps :shock:

Last workout today..taking my students down an they are challenging me at workout 1 from the sectionals..cept they'll be doing it in pairs and I will so it solo. Should be fun :pfft:

[bigdogbob]

well most of the boys stepped up to challenge me individually only 2 did it as a pair and they finished in 13:30...not too bad but one of them has adhd big time and did all 100 lateral jumps in 1 go hahaha

I did it about a minute faster today 15:30, started with the burpees and lateral jumps cos the rowing makes you so knackered. will be the go on saturday..burpees while fresh.

out of the rest of the boys 2 did not finish, and one did it in 17:50, 10 secs inside the sectionals cut off

[bigdogbob]

went and had a practice of technique on the 2000m row...sorted it out and now all I can do is my best.

Last sleep :shock: I hope I can sleep :pfft:

[teamfatboy]

Good luck for tmw Nessie

[bigdogbob]

No failures...thank goodnessComing 14th out of 19 so I'm happy.

My aim was top 15. 1 last workout today...fireman stuff woohhoooo

[teamfatboy]

Well done! Take a well-deserved bow, and a good rest (but only after the "fireman stuff" :grin:) :salute:

[Chillicat]

Nice one! Good on you for going for it!

[bigdogbob]

phew all finished and no fails boooyah :grin: :grin: :grin:

Today workout was cool, we had to do it with a firefighters respirator mask on ...just to add to the difficulty :shifty:

25 kb swings 16 kg

keiser hammer....bang a metal block along a track with a hammer (sounds much easier than it was)

2x 30m hose run and pull...run out with fire hose pull it in run back pull it in

then the killer 80 kg dummy drag

that thing was so freakin heavy, took me a couple of gos to get it off the ground, too wide to properly get my short arms around :evil: Had the girl I was competing against for about a length then had to put the dummy down at the end to redajust and couldn't pick the bludi thing backk up and she overtook me but I finally got it up and finished 5:11

Don't know where I finished..don't really care cept I know it wasn't last \:D/ \:D/

I'm just stoked to have got through and competed with some very awesome athletes in an awesome competition :clap: :clap: :clap:

[Danomyte]

Absolutely awesome Nessie!!!!! :clap: :clap: :clap:

Good stuff! I think you're one of the top 20 girls aye.

If you are, are you going to do the Worlds qualifier in Aussie?

Again, good stuff Ness!

[rose]

Nice going Miss, especially the dummy drag

[bigdogbob]

Cheers Rose, Dan, TFB and chilli

yeah part of the top twenty...only cos there was only 19 :pfft: :shifty: so qualified by default but hey I'll take it....

not going to Aussie tho...I'm well aware now that after 3 mths training I gotta long way to go to match girls like Loz and Kaz and the ozzies who have mostly been training 18mths - 3years

Awesome experience but and sets the bar for me and gives me an idea on where to go from here

[bigdogbob]

Went back yesterday and got smacked by "angie"....

100 pullups

100 pressups

100 situps

100 squats

for time = 23:30

Rest day today...dam board meeting instead grr rather be at crossfit any day than sitting round a table with f$%^ w%^ers who don't know shit from clay by taste

[Chillicat]

:shock: I think I'm scared of you, with all those pullups and pressups :notworthy:

[bigdogbob]

Don't be scared Chilli..after all those pullups and pressups I'm 'armless :oops: lame i know :roll:

Back today to meet "Grace"

30 clean and jerk for time (rx weight M=60kg, W= 45kg)

I can't get 45kgs over my head yet so went 35kgs and finished in 6mins...need to learn how to push jerk properly and upthe weights methinks.

Shoulder inserts abit sore after the 100 kips on Monday...I know Miss Rose, I gotta take better care of them.

Training with my students tommorrow..grrr..time to open a can of nastyNess

[teamfatboy]

:shock: I think I'm scared of you, with all those pullups and pressups :notworthy:

I'm just in awe.. if someone said to me on Monday "Do 100 chins (kipping or otherwise)", I reckon I'd finish sometime on Thursday :pale:

[bigdogbob]

doubled up today..

took the boys in the afternoon

500m speed row - cut my pb time from 1:58.8 to 1:55.8 woohoo stoked

then WOD 1

2 rounds max reps

40kg bench press

pullups

Round 1 15 reps bench/10 pullups

Round 2 13 reps bench/11 pullups Total -= 49

Haven't benched since before I went to the crossfit darkside, quite happy with how it felt

Then we finished off with 50 doubleunders (150 singles)

THen back tonight

Today we spent time with the lovely "Nancy"

run 400m

overhead squat (rx M=45 kg w= 30 kg) Me I do 15 kg want to concentrate on good form and depth on my squats..they must be conquered :evil:

5 rounds for time

Finished 2nd in a time of 14:45 my running is so much better, didn't walk once \:D/ \:D/

Will sleep well tonight

[runveerun]

Geez Nessie the stuff you guys do at crossfit, My god! I'm knackered reading it! Well done you and well done for qualifying! :clap:

[bigdogbob]

Had another rest on Friday..

Back Sat am: Cards - 3 of us made up the team

clubs= wallballs

spades = claen and jerk 15kgs me (20kgs boys)

diamonds = kettlebell swings 16kgs me (24 kgs boys)

hearts= 400m run (only 1 400m, not as many as the number on the card as one of the boys thought, he turned over a 6hearts first card and after 2x 400m came in and said I don't think I can make 6 ..to find out he was only sposed to run once..glad it wasn't me the blonde doh)

took us about 18 mins to get thru the 52 cards.

Since then have been up at Manly...oh so sad to come back

[bigdogbob]

Todays workout we did back on 14th Jan and it too me 18:23 with a weebit of cheating cos i didn't go the full 30m on 2 rounds..stopped a bit short

Today it took me 17:38 with no cheating..woohoo nearlya fullminute better

21 kb swings 16kg

15 burpees

9 situps

30m overhead 15 kg plate walking lunge

4 rounds for time

I'm stoked..and I'm so proud of the crew..everyone stepping it up big time with weights and intensity..it brings tears to the eyes :pfft:

[teamfatboy]

Nice Work Nessie... you must be rapt with the performance increase, eh! :notworthy:

I was trying to work it out, I dunno how many strides in 30m for you but if it were me, that's like 15-16 reps/ side...with a plate overhead, that's gotta be good for the legs!

[bar-belle]

Wow Nessie...just goin through the last couple of pages of your journal..it is so impressive. :nod:

Nice Work Nessie... you must be rapt with the performance increase, eh! :notworthy:

:ditto: I'm with TFB on this one.

[bigdogbob]

Thanks guys :grin:

yeah TFB it's about 20 odd paces for me and the butt is feeling it today...not looking forward to tommorrow and if there's any running tonight, coach better watch out :evil:

[bigdogbob]

DOMs from last nights lunges set in about say 45 mins before todays class.

Funnily enough everyone who was there last night said the same :wink:

Todays started with

STRENGTH Push Jerk 5x5 Really wanted to master this, need it heavier for a few more workouts like bbell thrusters, clean and jerk

20kgs (man bar us girls call it), 30, 35, 40 (yeehaa and good form), 30

then WOD

10 pullups(did the sets unbroken too..notha improvement)

3/side Turkish getups (rx weight M=24kg, F=16 kgs :shock: ) me 12kg

these were so freakin hard

200m run

15 mins AMRAP

I got thru 4 rounds + 5 pullups