Crossfit Challenge

[bigdogbob]

Rest day Weds..oh how I love thee :pfft:

Today I took the boys and it was none other than the Filthy Fifty :shock: :shock: :shock: :shock: you can imagine what a group of naughty boys said "f&^k f$@k f^&k F*%k"

They got to do it in pairs ..I did it solo

FILTHY FIFTY

50 box jumps

50 jumping pullups

50 kb swings 12kg

50 knees to elbows

50 lunges

50 push press 15kg

50 ghd back extensions

50 wall balls

50 burpees

50 double unders

Last time i did this it was around New Years and it took me 39:59

Today....drum roll please....28:30 ish BOOYAHHH \:D/ \:D/ \:D/

Don't knock the crossfit..man it's working and I have these mean abs without any situps (well nearly none)...I'm lovin it :grin:

[teamfatboy]

Wow, time slashed to ribbons, ain't that sumpthin :salute:

Great work, Nessie, keep going!

[bigdogbob]

Rest day yesterday...spent the day up at Hunua doing outdoor ed with the boys..great day

Team workout this morning, 3 of us in the team

row 2000m

50 burpees

run 400m

60 pullups

run 400m

100 wall balls

took 23 mins ok after a few beers and such last night.

Rest of the day will be spent on the couch cheering on the black caps :clap: :clap: :clap:

[bigdogbob]

Notha rest day today..now the challenge of the games is over i can feel myself losing momentum...gotta ramp up a new challenge and fast...any suggestions????

[bigdogbob]

Why r Mondays workouts so freakin hard!!!!! It wrecks you for the rest of the week

Today it was a hero workout...these are named after dudes that have died serving their country...and the workouts feel like you're gonna die too :shock:

Start with a nice overhead squat (NOT!) 3 sets x 5 reps- 15 kg, 25 kg, 25 kg

not pretty by any stretch of the imagination...I HATE NOT BEING ABLE TO SQUAT :evil: :evil: :evil: :evil:

then the WOD "Daniel"

50 pullups

run 400m

21 bbell thrusters (my nemesis grrrrrrrrrrr rx= 30kg I managed 25kg)

run 800m

21 bbell thrusters 25kg

run 400m

50 pullups (doing sets of 3 by the end grrrr)

Took me about 23 mins and i just know my shoulders will be screwed for the rest of the week

[bigdogbob]

Got home from work today and CRASHED...(to the sweet tones of my 9yr old practising his saxophone ) :shock:

fell asleep on da bed after a full on day of naughty new boys :evil: spitting the dummy and having little tantys :banging:

...in no mood when I woke up to attempt handstand pressups, especially after the caning my shoulders took with 100 pullups yest so stayed home and will forgo the usual Weds rest day and train tommorrow.

Did still go for a run this morning with my furry friend so not a totally wasted day.

[bigdogbob]

Was pumped to go this afternoon after seeing the workout on site beforehand :shifty:

Don't know if it's a good thing or a bad thing,part of the joy (yeah right) of xfit is the shock you get when you walk and and see the board :shock: :nod:

Tonight...

Strength= weighted pullups 3x3 ...yeeha my best only one i can get on the board for now the big girls have started lifting or should i say throwing around my pb's.....nah it's not that bad. :cry:

well pb on this was 5kgs, started with a bodyweight warm up, then did the 5's ez as, so went straight to 10kg for the final and made it....guesstimate 15kgs for 1 rep max next time we do that 1.

then the WOD

10 cleans (rx m= 50kgs, w 35kg)

15 kettlebell swings (rx m=24, w=16kg)

20 pressups

5 rounds for time....mine was rx @ 16 mins roundabout

Happy, liked it ,yay \:D/ :pfft:

[bigdogbob]

Officially having the shittiest day ever

1. Bludi computers down at work again....try keeping naughty boys on task when they need the internet..and their teacher in class instaed of trying to fix the problem

2. Ask a staff member to be specific in issues she has with another staff member as I leave to take the boys to xfit

3. Mind swimming with all the morning cockups and don't notice the little hatchback parked next to me and sideswipe it as I back out.

4. Xfit with the boys was ok...one bright spot in the day \:D/ til I come out to 2 texts from the 2 staff I left at work to sort out issues....both have walked out....one blasted the other and it's all on

5. shit shit shit shit shit shit....bludi women..yes I'm one but i don't act like one most of the time...thank goodness...grow up and get over yourself

6. but wait there's still more...guest speaker in the morning was going to bring an ex staff member along who has just started with their organisation...I don't think so...why do you think they're an ex!!!!! tell em no thank you..in not so many words

xfit soon...frustration banger...then beer beer vodka beer

I hate being the boss :x :doh:

[bigdogbob]

Sorry for the bleat bleat

Xfit 2x today

1 with the boys

deadlifts but i arrived late cos of car swipe so 1 x 45kg

WOD boys each picked an exercise and then Paul put numbers on

Pullups

Pressups

back xtn

double unders skips or triple reps for singles

knees to elbows

reps = 12, 9, 6, 3 of each, each round

Took about 11 mins

WOD 2

deadlifts 5 setsx 3 reps bar, 60kg, 80kg, 90kg, 100 (x1)

then

10 box jumps

10 sit ups

10 overhead squat (rx w=30) I did 15kgs...sucky squats

10 mins as many rounds as possible

I managed 6 rounds + box jumps in 10 mins

[Chillicat]

Officially having the shittiest day ever

1. Bludi computers down at work again....try keeping naughty boys on task when they need the internet..and their teacher in class instaed of trying to fix the problem

2. Ask a staff member to be specific in issues she has with another staff member as I leave to take the boys to xfit

3. Mind swimming with all the morning cockups and don't notice the little hatchback parked next to me and sideswipe it as I back out.

4. Xfit with the boys was ok...one bright spot in the day \:D/ til I come out to 2 texts from the 2 staff I left at work to sort out issues....both have walked out....one blasted the other and it's all on

5. shit shit shit shit shit shit....bludi women..yes I'm one but i don't act like one most of the time...thank goodness...grow up and get over yourself

6. but wait there's still more...guest speaker in the morning was going to bring an ex staff member along who has just started with their organisation...I don't think so...why do you think they're an ex!!!!! tell em no thank you..in not so many words

xfit soon...frustration banger...then beer beer vodka beer

I hate being the boss :x :doh:

Oh dear! When I hear things like this I'm very grateful that I have zero career ambition and just get to go to work, do my job, collect my tiny pay, and go home and not have to think about it!

Definitely sounds like a sucky day indeed.

[bigdogbob]

Had another rest on Friday although it looked like a really good workout and I'd like to have a go.

Sat am

Strength/technique - Turkish Get ups 3,2,2,1,1 reps per side 8kg,8,12,12,16

Happy to finish on 16kgs, felt quite manageable..well for 1 at least :pfft:

WOD - Helen

run 400m

21 kb swings 16kg

12 pullups

3 rounds for time

Last did this one on Jan 19th and it took me 11:57 rx

Today I cracked it in 11:10 so nearly a minute faster.

happy with that as I hadn't eaten this morning and the run was on a very empty tank.

[runveerun]

I feel for you Nessie I teach too 8 hours a day and my days are like a tornado sometimes trying to organise everything while being in class teaching at the same time it's really hard!

[bigdogbob]

Another Monday killlllllla

Started with strength - Shoulder Press 5 sets x 3 15kg, 25kg, 30kg, 32.5 kg x 3 (was my 1 rep personal best before) now "on the board Miss Ford" with 35kgs woohoo

then the WOD

This one came from the 2010 New South Wales Sectionals held recently

1 x run 600m

then 2 rounds of

30 x deadlifts (60 kgs)

30 x kettlebell swings (16kgs)

30 x ring pressups (10cm off ground) ohhhh talk about hard and fried the triceps

took me 16:53,

at the sectionals the top female did it in 10 minutes :shock: :shock:

[bigdogbob]

Well found out I was swindled

deadlifts were only sposed to be @ 50kgs not 60 kg and the rings should have been set at 30cms not 10cm

Makes me feel a little better bout the time

Sore sore sore today

[teamfatboy]

Robbed! Musta been an Aussie what done it....

But hey, two sets of 30 deads at 10 kg over the goal weight, that'll set you up well for the future!

[bigdogbob]

Last nights workout of the day was named "RandY"

Certainly didn't deliver on the promises, I was feeling anything but after and today my back and traps are ooooouuuucccchhhhy

WOD "Randy"

75 x power snatch for time (rx 25 kgs)

Took me 8:02 but the form by the end was fugly, saying that if my traps are sore I musta been doing it pretty much right.

Had a girl over from Oz who came 3rd in their sectionals..she caned it in 6 mins something

Today was with the boys from course

Tabata something

Pullups

Pressups

Situps

Squats

8 rounds of each exercise, 20 secs work, 10 secs rest add up your reps over the 8 rounds

can't remember the exact totals but my overall total was 288 reps with the best being 110 squats....but then had to come home and have a nana nap

[bigdogbob]

Was so sore n tired after Thurs I gave Fri a miss

This morning started with\

Strength: Deadlifts 5x5 15kg, 35kg, 75kg, 75kg that was enuff for me trying to keep form good and my legs were stuffed still

WOD

bbell thrusters - MY NEMESIS (rx w=35kg) I did 25kg

pullups

(double unders x2)

21 (42), 15 (30), 9 (18)

Took me just over 12 mins

My thrusters are improving as my squats get stronger \:D/

My goal now is to expose my weaknesses (squat etc) and work on them to bring them up to my strentgths..advice given by a wise man (my hubby)

Got a foam roller yest...friggen painful but great recovery benefits

[rose]

I love press ups on chains w/stirrups, miss them from Powerhouse. Nice shoulder press Miss :salute:

[bigdogbob]

Cheers Rose..dunno about the stirrups thngee haven't tried them..but the ring pressups were ok

Last night

Started with front squats 5x 4reps, my top set was at 45kgs, felt heavy but getting good depth now which is more important

Then was the return of "Helen"

Last seen 1 Feb

5 handstand pushups (still only getting just over halfway down on these)

10 single leg squats

15 pullups

20 mins AMRAP I made 7 rounds + HSPU's

last time I managed 8 rounds but last night couldn't get there, also there were lots of people so hard to find space for the HSPU's and on the bar for the pullups but that all sounds like a good excuse basically I think my mojo is waning. :oops: :shifty: :shifty:

[bigdogbob]

Missed yesterdays because of a stupid bored meeting..yes bored as in board but so freakin bored..it was a mean as workout too so I'm extra bummed

Today had a massive headache...fullmoon next week and the boys are winding it up..."the lunatics are taking over the asylum"

Strength

weighted pullups 3x3reps I just did a bodyweight warmup and then straight into 10kgs..peeled it out pretty easy

WOD "Fight Gone Bad" No idea how this name was chosen

wallball

sumo deadlift high pull (35kg-M, 25kg -W)

box jumps 50cm

push press (M-35kg, W-25kg)

rower (calories)

3 rounds

1 min at each exercise for a whole round accumulate the reps

1 min rest at the end of each round

Man what a wipe out...I was knackered, knackered, knackered

Last done on New Years Eve where my total for 3 rounds was 214 reps

Today with a higher box jump my total was 244 reps i think \:D/

Going to try putting the boys thru it tommorrow...should be interesting, but only 2 rounds for them not three, don't want too many tantys

[bigdogbob]

Thursday no training...think it had something to do with seeing overhead squats on the website before hand :oops:

Friday was Crossfit Total..done at the end of every month

Max 1 rep 3 attempts for top weight

Squat 1. 55kgs 2. 60 kgs fail 3. 60 kgs fail

Shoulder Press 1. 32.5 kgs 2. 35 kgs fail 3. 35kgs fail

Deadlift 1. 90kgs 2. 100kgs (failed cos of form) 3. 100 kgs (form fail)

Last did this 2 mths ago Total= 177.5 kgs Today same

So in 2 months I have made NO PROGRESS...wasn't too happy

Then today 8am..feeling crappy cos hubbys given me his cold :evil:

WOD MURPHY

1.6 km run

100 pullups

200 pressups

300 squats

1.6 km run

Luckily we did it with a partner so split the numbers in half

Took me and my partner about 32 mins

Our coach had done it on his own before our class this morning and did it in 36 mins....MACHINE!!!!!!!!

[bigdogbob]

Was coming down with the flu on sat but it seemed to clear up. Took my daughter to guitar lessons this afternoon and fell asleep/passed out about 4 times while sitting there waiting...bizarre

Went to xfit tonight..proably not the best idea but did it anyways...cheeky Valentines tommorrow for my boys 8th birthday :oops:

Strength: Overhead Squat 4x5 reps 15kgs, 20 kgs, 20 kgs, 25 kgs

WOD

squat cleans (rx= 50kg men 35 kg women) I did 25kgs

burpees

toes to bar

10 reps, 9, 8...... to 1 rep

Finished 2nd :shock: :? surprisingly..although obviously not rx..have no idea of my time...walked out straight after, feeling like passing out.

End of term tiredness???...thank Goodness it's the holidays on Friday

[rose]

Take care Miss :-s Doesn't sound like a good thing to be passing out? :shock:

[bigdogbob]

I dunno if it was passing out....more like just hard out falling asleep then snapping awake then falling asleep again 2 secs later

Never fear the holidays is time for the resurrection of the 2PM NANA NAP ...oh how I have missed thee :nod:

[bigdogbob]

No crossfit since Monday...just too knackered

But the last two days have done PROWLER workouts at the park.

Yesterday in the morning with the dew on the grass did a push day

Started with shuttles low bar out, high bars (horns) back 10m, 20m, 30m x about 5 sets, then full 30m runs alernating with hubby while we both died between sets. He did his with the kids on board for added weight.

total spew material :puke: ..so so so so hard :shock: :shock: :evil: my goodness my legs were pumped to the max and my heart felt like it would burst.

Today we went about lunchtime but the ground was so dry there was no freakn way you could push the thing so it bacame a pull day with tow rope attached.

Did the width of the footy field forward run out dragging it and backward run/stumble/walk back dragging it x 5 or so. Not as hard as yesterday but the thigh pump is mean

Then some sled pulls using the length of the tow rope and getting in a low squat and pulling the prowler in using lats 5 sets x 5

Wow it's a hard out workout that's for sure...next one to try is the whole way around the field..for as long as it takes with as many stops as necessary...good way to gauge progress when timed/stops counted