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