Wednesday: Row, OHS, Butterfly

Row 250m
Overhead Squat 40kg 10 reps (first 2 rounds bar only)
10 Butterfly Pull Ups

5 rounds for fun...no time was just working on skill and OHS and staying safe for open 12.4

Tuesday Rest

And mobility, triceps recovery!!

Monday: Squats and Sore Triceps

Front Squats 80kg and Pistol practice
Triceps mobility: still very tight and sore after 12.3

Sunday Dead lift and DU

Sore from 12.3: especially triceps (rack position very tight)

Practiced double unders with new rope: got new pr of 23!!
5 rounds with BB dead lift 65kg

Saturday: Crossfit Open 12.3

On main site: THURSDAY 120308

CrossFit Games Open 12.3

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar

Completed at crossfit box: got 5 rounds plus 20 reps (200 reps)

Tuesday to Friday

Took rest and worked on skills/mobility. Waiting for 12.3.........

Monday: Weighted Pull-Ups

ON Main Site TUESDAY 120228

Weighted pull-ups 1-1-1-1-1-1-1 reps

At home on the new (DIY) Pull Up Bar!!

17.5
21.5
25.5, 25.5, 25.5
28, 28

Saturday: DeadLift and DU (2nd time)

ON MAIN SITE FRIDAY 120203
Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

Completed at home and went as heavy as I could by adding additional weight to the bar. Made it up to 106.5kg

Completed in 13'25"

Completed before with 101.5kg on SUNDAY, FEBRUARY 5, 2012 in 14'30"

Friday: CrossFit Open 12.2 Snatches

Crossfit Games Open 2012 Week 2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

Made 30 reps with the 75lb (35kg)

Thursday Rest: Ready for Friday Open WOD 12.2

Rest

Wednesday: Skill Work - Butterfly and DU

Skill Work: Double Unders and Butterfly Pull Ups

First time linking butterfly Pull Ups: managed to link 19 :)

Double unders were impossible with the rope at the studio

Tuesday Rest

Rest and Stretch: No gymnastic this week as i'm resting the shoulder: Positive assessment with supraspinatus infraspinatus. So stretching and manual work to release

Monday: Crossfit Total = New PR

On Main Site SUNDAY 120219

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Deadlift: 160kg NEW RECORD 10kg up on last PR!!!!!

Back Squat: 120kg

Shoulder Press: 60kg (stayed safe with left shoulder)

TOTAL: 340kg/750lb

Sunday: CrossFit Open 12.1. Attempt 2

Repeat of Friday...........

THURSDAY 120223

CrossFit Games Open 12.1

Complete as many reps as possible in 7 minutes of:
Burpees

GOT 102!!!!!!!! Very happy

Saturday: Rest

Rest and Recovery: Ready for CrossFit Open second attempt tomorrow :) Got to get over 100!

Friday: CrossFit Open 12.1 Burpees

On Main Site THURSDAY 120223

CrossFit Games Open 12.1

Complete as many reps as possible in 7 minutes of:
Burpees

Scored 90 today will try again in a couple of days, I get can over 100!

Thursday: Rest and Volley Ball

Corporate sports started today: Volley Ball

Wednesday: Jumping Lunge, Crawling and Row

Trained in the studio with Brady

On the minute every minute no stop..............

• 10 reps (5 per side) Jumping alternate lunges
• Reptilian Crawling (for full minute)
• Single Arm inverted row on rings 5 reps per side

Tuesday: Gymnastics

2 hr Gymnastic Session: Tired at end and totally messed up my back saults.........not happy, always like to finish with a couple go good reps :(

Monday: Must be Present!

On Main Site THURSDAY 120216

21-15-9 reps for time of:
115 pound Power clean
115 pound Thruster

Peter Egyed 4:45. Post time to comments.

However I looked at the picture and read it as power snatch and thrusters!!

So scaled to 40kg and completed the workout with a snatch :0 Finished in 12'20"

Sunday: Burp, Lunge, DU, Run

On Main Site WEDNESDAY 120215

Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds

Completed in 22'10"

PR for DU, made the 20 reps unbroken twice!!!!!!!!!!!!!!!!!!!!!!! Previous best 14

Friday and Saturday Rest Days

Rest :)

Thursday: Front Squat = PR

On main Site MONDAY 120213

Front squat 3-3-3-3-3 reps

60kg,90kg,90kg, 95kg, 95kg

95kg is PR for FRONT SQUAT ;)

Wednesday: Split Clean and Pull Up

On Main Site SATURDAY 120211

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

As RX (17.5kg): 19'30"

Tuesday: Gymnastics

2 Hours of Gymnastics: Back Flip and Front Sault practice

Monday MU and DU

On Main site THURSDAY 120209

Five rounds for time of:
Run 800 meters
9 Muscle-ups

Changed to double unders and muscle up skills, completed around 20 muscle ups

Sunday back flips

Back Flip Practice at home

Saturday Run and Thrusters

On Main Site WEDNESDAY 120208

Five rounds for time of:
Run 600 meters
95 pound Squat clean thruster, 15 reps

Completed at home and only had choice of 5 or 15kg bumpers so went for 5kg, so 30kg BB

Finished in 24'50"

Friday Rest Day

REST

Thursday Row and DL

On Main Site TUESDAY 120207

Five rounds for time of:
Run 400 meters
185 pound Deadlift, 21 reps

In studio changed run to 500m Row
Dead lift as RX 80 kg (7kg over my body weight)

Finished in 13'30"

Wednesday Press, OHS, Sit Up

On Main Site SUNDAY 120205

Complete as many rounds as possible in 15 minutes of:
135 pound Push press, 7 reps
135 pound Overhead squat, 10 reps
15 GHD Sit-ups

Completed at studio
40kg push press
20 kg OHS: struggled with technique and stoping right knee moving in
Swiss ball full sit up: feet in DB

Completed 6 Rounds exactly

Tuesday: Gymnastics

Another great Gymnastic session.

Trained for 2 hours

• Parkour box leaping: Need to practice diving hands first and bringing feet into tuck second
• High Bar kips: Was hard not to muscle up and stop by elbows from bending. Also got rip on my right palm :(
• Back Sault practice: Getting higher :)
• Round off to high box: kept looking for the box and pausing before finishing bounce at the end of the movement
• Back flip (hand spring) getting better and using higher jump and full arm movement
• Handstand on low paralettes: great fun, need to make some fixed ones

Monday Jumping, Thrusting and Burping

on Main Site SATURDAY 120204

"Rahoi"

Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees

Completed as RX and finished exactly 6 rounds

Sunday: DeadLift and DU

On Main Site FRIDAY 120203

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

Completed at home and went as heavy as I could by adding additional weight to the bar (pic). Made it up to 101.5kg

Rest as RX and completed in 14'30"

Saturday: Muscle Up + SDLHP

On Main Site: TUESDAY 120131

"Tyler"

Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps

Changed to 5 rounds of

4 Muscle Ups

30kg Sumo-deadlift high-pull, 21 reps

COMPLETED IN 15'11"

Muscle Ups have been hard lately especially at home with the lower rings, I have to muscle the movement more as I can't get the kip. Hence the drop to 4 reps.

Friday Rest Day

Rest...........

Thursday : One of the hardest so far........

On main site site SATURDAY 120128

"Desforges"

Five rounds for time of:
225 pound Deadlift, 12 reps
20 Pull-ups
135 pound Clean and jerk, 12 reps
20 Knees to elbows

Changed to 5 rounds of...

90kg Dead Lifts

12 Pull Ups

50kg Clean

12 Knees to elbows

Found very hard........Completed in 29'53"

Wednesday Mobility Day

Replacing Rest Day Wednesday with Wednesday Mobility Day :)

Its time to get working on the tight bits that I have been avoiding for years. Crossfit and now gymnastics are highlighting dysfunctional movement created by compensation for tight restricted areas.

I am going to fine tune a mobility plan (which will have ongoing change, as my body changes each day).

Today I identified some nasty trigger points in my Teres Minor and Infraspinatus (external rotators of the shoulder) that work to combat against the over used Lats, Biceps, pecs and Anterior Delt. After 2 mins I can see a marked difference in internal rotation

The other area identified today is a global lateral stretch for Lats and QL with a band. Again 2 mins shows a big change!

Tuesday: Gymnastics

2 hours of Gymnastics:
L sit and straddle progressions
Forward and Backward roll to handstand: Need to work on keeping arms straight when moving in handstand
Back flips and Sault practice

Noticing a big increase in flexibility :)

Monday: Rope Climb (sub) and lots of Squats

On Main Site FRIDAY 120127

For time:
75 pound Back squat, 50 reps
15 foot Rope climb, 5 ascents
75 pound Back squat, 40 reps
15 foot Rope climb, 4 ascents
75 pound Back squat, 30 reps
15 foot Rope climb, 3 ascents
75 pound Back squat, 20 reps
15 foot Rope climb, 2 ascents
75 pound Back squat, 10 reps
15 foot Rope climb, 1 ascent

Sub for rope climb was a 5 stage pull up using UI straps at 2 different levels up to pull up bar handles then back down. Used 20kg bar for squats.

Finished in 11'48"

Sunday Rest Day

Saturday Grace

Grace: Rx 60kg: 8'10"

First time RX :)

Previous Grace.............

29/10/11 6'00"min (50kg)
02/12/11 3'30" (30kg)

Friday Front Squats and Chest to Bar

On Main Site TUESDAY 120124

Seven rounds for time of:
165 pound Front squat, 7 reps
7 Chest-to-bar pull-ups

Used 60kg: Completed in 10'00"

Thursday (Australia Day). 10 Sets of Presses

On MAIN SITE MONDAY 120123

Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

Trained at home with 50kg (clean before each set) and found it too easy. Definite 60kg next time!

Wednesday Rest Day

Rest Day and spent it at Adventure World with Shar and Maddi.

Tuesday: Gymnastics

Decided to leave Tuesdays just for Gymnastics,

2 hours of adult gymnastics practicing back saults and flips. Big break through with the back flips taking my hands over head as I jump. Made a massive difference and was landing with straight arms :)

Monday WOD: DeadLift and L's

On main Site: SUNDAY 120122

Seven rounds for time of:
225 pound Deadlift, 7 reps
7 L-pull-ups

At studio finished in 15'07"

Sunday Rest Day

Yes Rest :)

Saturday: Elizabeth

On Main Site THURSDAY 120119

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Not Rx, scaled to 50kg Clean: Finished in 6'09"

Felt Cleans in forearm

Friday Snatch Day

On Main Site: WEDNESDAY 120118

Split snatch 1-1-1-1-1-1-1 reps

Practiced new skill, worked unto 30kg

On Main Site MONDAY 120116

Five rounds for time of:
12 Wallball shots, 20 pound ball
12 Toes-to-bar

At studio 6kg ball and sore abdominals from Gymnastics! 8'56"

Wednesday Rest Day

Sore from Gymnastic and running

Tuesday Run: Yes Run!!

On main site SUNDAY 120115 Run 5K!

Yep done it, I ran 5km in 25'11"

And its gymnastic night :)

Tabata Monday

On Main site SATURDAY 120114

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

First time with Tabata training: Hard!

Row:5

Squat:16

Pull Up: 3

Push Up: 10

Sit Up: 8

Total: 42
(Brady Scored 43, Phil Scored 34)

Sunday Rest Day

Sunday was REST DAY :)

Over Head Squats 7 Sets of 10

Main Site was back Squats but I'm still waiting on bumper plates and don't have a rack yet. So I done 7 sets of 10 reps Over Head Squats.

After lots of mobs, stretches etc my technique is getting much better and I could rep 10 out easily with 30kg

Thursday and Friday

Friday
On Main Site WEDNESDAY 120111

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Ran out of time and stopped 10 reps into the burpees. Time:18'39"

Thursday

On Main Site TUESDAY 120110

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Trained at home and boys woke up during the WOD, so was in and out of the house.
17.5 DB instead of the KB. Completed 10 rounds

Wednesday Rest Day

Rest Day: Some trigger point and stretching especially right upper traps and neck area.

Last night Maddi and I went to Adult Gymnastics.............

Pull Up Clock

Tuesday WOD

Pulled neck muscle at the weekend training strict muscle ups :( so today was challenging. I had to ensure perfect posture, neutral spine, really opening chest. Will be interesting to repeat when i'm 100%

On Main Site SUNDAY 120108

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

11 minutes + 8 (63 pull-ups)

DeadLift and Push Up

Monday WOD

On Main Site: SATURDAY 120107

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

I done hand release PU and Deadlift RX weight: Finished in 14'21

Saturday and Sunday

Skills, Mobility and Rest Days

Saturday: Skill: Strict bar muscle Up

Maddi made her first Bar Muscle up!!

http://www.youtube.com/watch?v=vHWiCzvTRqo

Friday Training

Warm Up: Stretches and 20 min run with client

Was going to take a rest day as the next main site WOD was Mary and I need a days rest from pull ups/muscle ups, but decided to do a 50kg GRACE (RX is 60kg)

Today's WOD: 50kg Grace: 30 reps Clean and Jerk for time: 4'50" 

Beat my last time by 1 min 10 sec!

Past CrossFit WOD's 17/09/2011 to 06/01/2012