Wednesday, 15 September 2010

15/09/10 WOD

Skill: Back Squat

3-3-3

WOD: 1 bar of death

For time body weight bench press @ 72.5kg

10-9-8-7-6-5-4-3-2-1

Jay - 105/ 26.36

13/09/10 WOD

WOD: AMRAP 12 mins:

5 squat cleans @ 60kg
10 kb swings @ 24kg
15 sit ups

Jay - 4 rounds + 13 sit ups

Monday, 13 September 2010

12/09/10 WOD

WOD:

Run 1600m
(rest 3 mins)
Run 1200m
(rest 2 mins)
Run 800m
(rest 1 min)
Run 400m

Jay

1600m - 6.38 (5 sec PB)
1200m - 4.47 (3 sec PB)
800m - 3.05 (12 sec PB)
400m - 1.23 (1 sec PB)

11/09/10 WOD

"God bless all the victims of 9/11"

Skill: front squats 5-5-5-5-5

WOD: 21-15-9

Thrusters @ 42.5kg
Kb swings @ 28kg
Push ups

Jay - 10.51

09/09/10 WOD

Mobility WOD: T-spine (foam roller) & hip capsule stretch

WOD: HSPU medley

AMRAP 10 mins

L -sit hold 10 secs
HSPU 10 reps

4 rounds + 5 HSPU

08/09/10 WOD

WOD: 7 rounds

- 10 unbroken C2B pull ups
- 20 jump n touch
- AMRAP ring dips

1) 16
2) 13
3) 11
4) 11
5) 11
6) 12
7) 12

07/09/10 WOD

WOD: 50 burpees x 3 (rest exact time it takes to complete each round)

Round 1) 2.47
Round 2) 3.09
Round 3) 3.24

06/09/10 WOD

AM Mobility WOD: Calves

5 mins each calf (4 mins gastroc / 1 min soleus)

05/09/10 WOD

Skill: 10 x hill sprints (walk down rest)

WOD:

21 HSPU
21 pistols
18 HSPU
18 pistols
15 HSPU
15 pistols
12 HSPU
12 pistols
9 HSPU
9 pistols
6 HSPU
6 pistols

Jay - completed (forgot to time)

04/09/10 WOD

AM Mobility WOD: Internal shoulder rotators & the clean

AM WOD: Mainsite Tuesday 100824

For time
50 jump n touch
40 squats
30 sit ups
20 push ups
10 pull ups

Jay - 6.16

Wednesday, 8 September 2010

03/08/10 WOD

Skill: Back tucks

AM Mobility WOD:

Accumulate 10 mins of full squat position

PM: OPT

5 sets for run times

10 burpees AFAP
20 unbroken pull ups
Run 400 @ 90%
(rest 3:30 b/t sets)

1) 1.30
2) 1.33
3) 1.34
4) 1.35
5) 1.32

Sunday, 29 August 2010

29/08/10 WOD

Buy in:
400m run
10 burpees x 2
10 push ups
10 squats

AM WOD: 100 burpees for time


Jay - 6.17

PM WOD:

Perform each exercise for max reps in 1min then rest 1min

Touch 'n' Go push ups

Will - 40
Jay - 40

HSPU

Will - 2
Jay - 10

Squats

Will - 57
Jay - 58

Dynamic Lunges

Will - 60
Jay - 66

Double undies

Will - 48
Jay - 47

TOTAL: 468

Friday, 27 August 2010

27/08/10 WOD

Skill: Squat cleans

WOD: 100 kb swings for time (24kg)

(for every broken set, perform 20 touch n go push ups)

Jay - 6.42

60 - 85 - 100

Thursday, 26 August 2010

25/08/10 WOD

Buy in:
100 double unders

Skill: 5 x 10 unbroken mix grip pull ups

WOD: 30 HSPU for time

Jay - 3.17 PB

24/08/10 WOD

Buy in:
400m run
10 push ups x 2
5 dead hangs x 2
20 sit ups x 2

WOD:

4 rounds
AMRAP dead hang pull ups
400m run

(Count the number of dead hang pull ups each round and time last 400m run)

Jay
Round 1: 16
Round 2: 9
Round 3: 8
Round 4: 10
Run 1.35

Tuesday, 24 August 2010

23/08/10 WOD

Skill: Back squat 5/3/1

5 x 87.5 kg
3 x 100 kg
max reps x 111.5 kg (3 reps)

Bench Press 5 rep max
40/60/65/72.5/75

WOD: 3/4 Angie

Jay - 10.30

Saturday, 21 August 2010

21/08/10 WOD

Buy in:
400m run
10 squats x 2
10 burpees x 2
10 k2E x 2

WOD: 30-25-20-15-10

Toes to bar
Wall Ball
Burpees

Jay - 27.48

Notes: OMG!

20/08/10 WOD

Buy in:
400m run
10 pull ups x 2
10 squats x 2
10 burpees x 2

WOD 1:
A. 75 box jumps for time
rest 10 secs
A1. AMRAP 30 secs / 60 secs rest db push press (14kg) 5 sets
rest 10 secs
A2. 400m run for time

WOD 2:
B. 1-10 ring dip ladder for time
rest 5 minutes
B1. AMRAP 10 unbroken C2B pull ups in 5 mins
walk 200m rest
B2. 200m sprint for time

Jay
A. 2.14
A1. 133
A2. 1.09
B. 5 minutes
B1. 4 sets
B2. 27 secs

Wednesday, 18 August 2010

18/08/10 WOD

Buy in:
Cycle
5 deadhang pull ups x 2
10 squats x 2
10 push ups x 2
20 sit ups x 2

Skill: 500m row

WOD: Sale Sharks

Jay - 1.38 (PB) / ?

Note: I had my score down as 1022 but I think something must have gone wrong. Maybe I did an extra round?

A1. HSPU max reps (15)
A2. 6 set of 10 sec L-sit holds

Tuesday, 17 August 2010

17/08/10 WOD

WOD: Mainsite

15 rounds of:

20 second sprint
40 second rest

Monday, 16 August 2010

16/08/10 WOD

Skill: Deadlift 1rm

WOD: 50 reps @ 65% of 1rm shoulder press in as few sets as possible

Jay - 185/9 sets

Notes: Attempted 192.5kg and I could have done it but did not as I was using pretty much all lower back to lift. I really need to work on my technique but the positive thing to take from it is that 200+ is definately in my range if I can do 185 just as a straight leg deadlift lol!

Sunday, 15 August 2010

15/08/10 WOD

WOD:

For time

100 squats
30 muscle ups
100 squats

Jay - 11.54

Saturday, 14 August 2010

14/08/10 WOD

Buy in:
400m run
Joint mobs
10 double unders
5 HSPU

WOD: OPT adapted (14/08/10)

A. 1-10 HSPU ladder
B. 10 sets of 30 unbroken double unders for time

Jay - A: 8.51
B: 11.40

Note: Started to rain like an absolute bitch during the double unders!

Thursday, 12 August 2010

12/08/10 WOD

Skill: Front Squat

1-1-1-1-1

WOD: 'Franpee'

21-15-9

Thrusters @ 40kg
Burpees

Jay - 112.5kg (PB) / 6.40

Notes: I gave 115 two attempts but couldn't get up out of the bottom position. I still know I have the strength to do it though! Next time.

Wednesday, 11 August 2010

11/08/10 WOD Joel's Gym OPT shizzle


Today travelled over to Brentwood to train with Mr Joel Black

Here's what went down...

A1.Power clean - 5 touch and go reps heavy; rest 10 secs
A2. Russian KBS - 15 reps @ 32kg; rest 10 secs
A3. Bench Press - AMRAP @ 60kg; rest 3 mins

7 sets; weight must increase per set on A1

Jay
Power cleans 60/65/67/70/72.5/75/77 (all unbroken)
Bench 12 reps/12 reps/9 reps/8 reps/7 reps/5 reps/7 reps

"Fun!"

Monday, 9 August 2010

09/08/10 WOD

Skill: Push Press

3-3-3-3

WOD: 'Angie'

Jay - 72.5kg / 25.04

Saturday, 7 August 2010

07/08/10 WOD


Buy in:
400m run
10 burpees
joint mobilisation


WOD: 'mainsite'
6 rounds for time
400m run
25 burpees

Jay - 23.50

Notes: This was painful! But I'm a bit suspicious about my time because on mainsite it's got


Graham Holmberg 21.10, Kristan Clever 22.18, Rebecca Voight 25.38, Elyse Umeda 27.00, Josh Everett 29.06 ?!?


I've just figured out why though. On mainsite it asks to set up a bar a foot above your normal reach for burpees. Jump and touch the bar for each burpee.


So alas I probably haven't beaten some of the world's fittest athletes (lol) but even without a bar to jump and touch, i still think it's an alright time :)

Thursday, 5 August 2010

05/08/10 WOD

Buy in:
10 kettle bell swings
10 shoulder press
10 push press
10 empty bar squats

Skill: Back squat

3-3-3-3-3 @100kg

WOD: 'Mary'

AMRAP 20 mins

5 HSPU
10 pistol squats
15 pull ups

Jay - failed 110 for 3 (2 reps) / 7 rounds + 10 pistols

Notes: I don't know what was going on with my back squats today, just wasn't happening do I decided to go for 5 working sets @ 100kg.

Wednesday, 4 August 2010

04/08/10 WOD

Buy in:
Step ups 1 minute
10 squats x 2
10 push ups x 2
10 sit ups x 2

WOD: NavySeals Training

100 squats
9 HSPU
200 squats
15 HSPU
100 squats
100 HSPU

Jay - 16.54

03/08/10 WOD

Skill: Overhead squat & Snatch practice

WOD: 20 minutes at the top of every minute perform 2 power cleans @ 80% of 1rm

Jay - No failed reps @ 70kg

Tuesday, 3 August 2010

02/04/10 WOD

Skill: Push Press

5-5-5-5

WOD:
AMRAP
200m run
15 burpees
20 double unders

Jay - 70kg / 5 rounds + 190m

1/08/10 WOD

Skill: C & J

WOD: Team WOD

AMRAP 1 minute on 1 minute off

HSPU - 15 / 6
Push Jerks - 5 / 18 (@ 70kg)
Pistols - 30 / 14
Burpees - 23 / 23
Ring dips - 17 / 23
K2E - 22 / 19

Team Jaz 2nd (Jay and Daz)

31/07/10 WOD

Skill: Deadlift

3-3-3

WOD:

AMRAP

6 power cleans @ 60kg
5 HSPU
35 double unders

Jay - 160 (PB) / 5 rounds + 6 pc

Friday, 30 July 2010

30/07/10 WOD

Buy in:
400m run
10 squats
10 push ups
400m run
10 squats
10 push ups

WOD: The "Big Chief"

10 x 3 minute rounds
1 minute rest between rounds

AMRAP
3 power cleans @ 40kg
6 push ups
9 squats

Jay - 6/7/6/6/6/6/5/5/6/7

29/07/10 WOD

Buy in:
400m run
10 squats x 2
10 push ups x 2
10 walking lunges x 2

WOD:

4 rounds for time

400m run
50 squats

Jay - 10.43 (PB)

Tuesday, 27 July 2010

Quote of the day


"Pain is temporary, pride is forever"


27/07/10 WOD

Buy in:
400m run
10 squats x 2
10 push ups x 2
10 sit ups x 2

Skill: Death by HSPU

WOD: For time

400m run
21 push ups
21 sit ups
400m run
15 push ups
15 sit ups
200m run
9 push ups
9 sit ups

Jay - 6.06
Will - 6.02

26/07/10 WOD

Buy in:
400m run
10 squats x 2
10 push ups x 2
20 walking lunges x 2

WOD: Team WOD

As a team complete

- 200 double unders
- 100 touch n go push ups
- 300 walking lunges

Time: 15.34

Sunday, 25 July 2010

25/07/10 WOD

Buy in:
400m run
20 sec flutter kick x 2
10 push ups x 2
10 sit ups x 2
20 walking lunges x 2

Skill: Butterfly pull ups

WOD: 'Helen' (with 16kg dumbell)

Jay - 8.22

24/07/10 WOD

Buy in:
400m run
1 min box jumps
30 touch n go push ups
20 walking lunges
30 squats

Skill: Pistol squats

WOD: 'Annie'

Jay - 7.55

Wednesday, 21 July 2010

21/07/10 WOD

Buy in:
400m run
10 pull ups x 2
10 sit ups x 2
10 squats x 2
5 dips x 2

WOD I:

UK games event 4

LOAD PROWLER 2 X 20kg PLATES
50m PROWLER PUSH
UNLOAD PROWLER
PLATE CARRY 2 x 20kg (50m)
LOAD BAR 2 x 10kg plates

10 OVER HEAD SQUATS
10 THRUSTERS
10 SHOULDER TO OVERHEAD
10 FRONT SQUATS

LOAD PROWLER 2 x 20kg PLATES
50m PROWLER PUSH

Jay - 7.12

WOD II:

7 rounds for time

3 power snatch @ 40kg
4 HSPU

Jay - 5.46

20/07/10 WOD

Buy in:
1 minute pistols (33)
1 minute box jumps (n/a)
1 min double unders (82) PB
1 min touch n go push ups (30 something)

Skill: Push Press

3-3-3-1-1

WOD: 100 kb swings for time

For every broken set perform 20 touch n go push ups

Jay - 75/80 (for 2) / 7.13 @ 28kg

Breakdown: 45/65/90/100

Sunday, 18 July 2010

17/07/10 Crossfit Central Manchester UK games

WOD 1:

90 seconds max reps deadlifts @ 100kg

Score - 31

NO REST

WOD 2: 'The Gun Show'

4 rounds for time
x 2 20kg kettlebells

10 front squats
10 shoulder to overhead
10 walking lunges
10 thrusters
50 metres farmers walk

(20 minute cut off)

Jay - 3 rounds + 4 thrusters

WOD 3: 'Cinderella'

10 min AMRAP

5 C2B pull ups
10 push ups
15 squats

Jay - 10 rounds + 2 pull ups

Monday, 12 July 2010

12/07/10 WOD

Buy in:
500m row
Handstand walks
5 L pull ups x 2
10 squats x 2

Skill: Shoulder press

3-3-3

WOD:

100 ft OH lunge (20kg)
21 push ups
21 thrusters (40kg)
100 ft OH lunge (10kg)
15 push ups
15 thrusters
100ft walking lunge (10kg)
9 push ups
9 thrusters
100 double unders

Jay - 57.5kg / 19.25

11/07/10 REST DAY

10/07/10 WOD DAY 100 of burpee challenge!

WOD 1: 10 rounds for time

200m run
10 burpees

Skill: Snatch

1-1-1-1

WOD 2: 20 minutes

On the minute every minute perform 2 power cleans between 80-90% of 1rm

Jay - 55kg / no failures (67.5kg)

Friday, 9 July 2010

09/07/10 WOD

Buy in:
200m run
10 squats x 2
10 pull ups x 2

Skill: Thrusters (85kg)

1-1-1-1

WOD 1: 7 rounds for time

10 power clean @ 60
10 push ups

Jay - 8.32

WOD 2: TABATA

Lateral burpees - 50
Box jumps - 63
Pull Ups - 49

08/07/10 WOD

Buy in:
10 kettlebell swings x 2
10 burpees x 2
10 squats x 2
10 push press x 2

Skill: Front squats

5-5-5-2

WOD: 'Grace'

30 C & J for time @ 60kg

Jay - 95 / 100 ./ 8.02

07/07/10 WOD (get scores off Will)

Buy in:
400m run
10 squats x 2
20 sit ups x 2
10 push ups x 2
10 pull ups x 2

Skill: Deadhangs (inspired by indiana jones man)

1-1-1

WOD: 5 rounds for time

7 pull ups
21 burpees

Jay -

06/04/10 WOD

Buy in:
400m run
10 burpees x 2
10 push ups x 2
10 squats x 2
20 walking lunges x 2

Skill: Tri plane lunge matrix

WOD: 10 minutes

800m run
AMRAP burpees

Jay - 90

05/07/10 WOD

Buy in:
400m run
10 burpees x 2
10 squats x 2
10 pull ups x 2

Skill: Mile run with 5 burpees at the top of each minute

WOD: 15 min AMRAP

400m run
10 kipping pull ups
5 burpees
15 wall ball

Jay - 14.45 (70 burpees) / 4 rounds

04/07/10 REST DAY

03/07/10 WOD

Buy in:
400m run
10 burpees x 2
10 squats x 2
20 sit ups x 2
10 walking lunges x 2

Skill: Double unders

WOD: "Annie"

50-40-30-20-10

Double unders
Sit ups

Jay - 7.40

02/07/10 WOD

Skill: HSPU

WOD:

1 2 3 4 5 6 7 8 9 10 - HSPU
10 9 8 7 6 5 4 3 2 1 - Dead hang pull ups

Jay - 11.48

01/07/10 WOD Crossfit Reading

Skill: Deadlift 5-5-5

and tech practice for multiple reps

WOD: 10 rounds for time

- 10 deadlifts @ 60kg
- 10 burpees

Jay - 150 / 8.36

29/06/10 WOD

Buy in:
500m row
20 burpees x 2
10 push press x 2
10 squats x 2

Skill: Split jerk (rack) 1rm

WOD: 5 rounds for time

400m run
30 thrusters @ 30kg

Jay - 100kg (PB) / 18.55

28/06/10 REST DAY

Sunday, 27 June 2010

27/06/10 WOD

Skill: Snatch 1-1-1-1

WOD: Sam's Chipper

Squats x 2 @ 70% 1rm (82.5kg)
And run 400m
Muscle ups x 15
And run 400m
Nose + Chest to ground press ups x 20
Toes to bar x 50
Heavy cleans x 10 @ 85kg
And run 400m
Burpees x 50
Ring dips x 15
Indoor row 250m
GTO x 15 @ 70kg
GHD sit ups x 50
Squats x 10 @ 70% 1rm (82.5kg)

Jay - 44.52

26/06/10 WOD

Skill: 1o min clean and jerk (find your 3rm)

WOD: AMRAP 12 mins

7 deadlift @ 125kg
7 HSPU
14 box jumps

Jay - 80 (PB) / 5 rounds + 2 deadlifts

25/06/10 WOD

Skill: Split jerk

2-2-2-2

WOD: Sale Sharks

Jay - 95 (PB) / 899 (PB)

24/06/10 REST DAY

Wednesday, 23 June 2010

23/06/10 WOD

Buy in:
400m run
10 pull ups x 2
10 squats x 2
10 sit ups x 2
83 burpees

Skill: Shoulder press 3-3-3-1-1

WOD: 'The Chief'

5 rounds:

3 min AMRAP
- 3 power cleans @ 60kg
- 6 push ups
- 9 squats

rest 1 min

Jay - 55/62.5/25 rounds + 2 power cleans

Tuesday, 22 June 2010

22/06/10 REST DAY

82 burpees

This is the stage where the burpees get hardcore I think. Compared to the early days it's much tougher. However, if spaced out, it doesn't seem so bad.

Monday, 21 June 2010

21/06/10 WOD

Buy in:
400m run
20 burpees x 2
10 squats x 2
10 pull ups x 2
10 deadlifts x 2

Skill: deadlift 5-5-5

WOD: Running Cindy

400m run
10 rounds of cindy
400m run

Jay - 150 (PB) / 13.13

Sunday, 20 June 2010

20/06/10 WOD

Buy in:
400m run
10 press ups x 2
15 squats x 2
10 pull ups x 2
15 squats x 2

STRONG MAN

1. Max deadlift (170kg)

2. Max clean and press keg (30kg)
60 seconds
3 rounds

15 - 15 - 16

3. Farmers walk medley

25m walk

- 2 x 28kg kettlebell
- keg 20kg, 30kg, 40kg
- tire flips

and back!!

Jay - 5.32

Friday, 18 June 2010

18/06/10 WOD

Buy in:
400m run
10 burpees x 2
10 pull ups x 2
10 squats x 2

Skill: Burpees of the day (day 78)

WOD: 3 rounds for time

7 muscle ups
100 squats

Jay - 14.09

Note: I wasn't really rushing this one. I still had a head ache and dizzyness on the burpees and my left wrist was playing up which affected the muscle ups. I didn't take it slow but I stayed fairly within a comfortable pace. No point making yourself ill again so you can't train at all for longer right!

17/06/10 REST DAY

Still recovering but feel on the mend. After yesterdays absolute struggle with burpees, today's weren't too bad at all :)

16/06/10 REST DAY

After going all out on Cindy I think the added factor of heat dehydrated me and left me ill

Tuesday, 15 June 2010

15/06/10 WOD

Buy in:
400m run
20 walking lunges x 2
10 burpees x 2
10 squats x 2
10 pull ups x 2

Skill: Ring dips

Will's WOD: 21-15-9
Push ups
Ring dips

20.13

Jay's WOD: 'Cindy'

24 rounds + 2 squats (PB)

14/06/10 WOD

Buy in:
400m run
10 squats x 2
10 pull ups x 2
5 K2E x 2
10 push ups x 2

Skill: Deadhang pull ups (go for a PB!)

max reps then 3 sets to failure

WOD: '100 burpee pull ups' for time (GI Jane)

Jay - 17 (PB) - 10 - 10 - 8 / 19.50
Will - 8 (PB) - 6 - 6 - 6

13/06/10 REST DAY

Rest Day

Monday, 14 June 2010

12/06/10 WOD

Buy in:
400m run
20 mountain climbers x 2
20 sit ups x 2
10 burpees x 2
5 HSPU x 2

Skill: Handstand push ups

(insert video of Will's progress ---->)

WOD: 10-9-8-7-6-5-4-3-2-1

HSPU
Push ups

Jay - 11.10
Will - 5.50

11/06/10 WOD

Buy in:
400m run
10 burpees x 2
10 push ups x 2
10 monkey jumps x 2

Skill: AMRAP 4 mins - Bear Crawl U pattern + 10 tire shoulder press

WOD: For time (in a 16kg weighted vest)

400m run
21 burpees
400m run
15 burpees
400m run
9 burpees
400m run

Jay - 6 rounds + 9 shoulder press / 12.12
Will - 5 rounds / 14.24

Thursday, 10 June 2010

10/06/10 WOD

Buy in:
400m run
10 burpees x 2
10 squats x 2
20 walking lunges x 2

Skill:
Bench Press 5-5-5-3 (60/70/75/80)
Back Squat 5-5-5-5-5 @ 100kg
10 burpee backflips for time!

WOD: 'Karen'

150 wall ball for time

Jay - 8.20
Will - 14.21 (PB)


09/06/10 WOD

Buy in:
500m row
10 burpees x 2
10 squats x 2
10 push ups x 2
20 sit ups x 2

Skill: 500m row

WOD: 'Sale Sharks'

6 rounds for distance (30 seconds on / 30 seconds off)

Jay 1.41 / 889m

Will - 1.46 PB / 858m PB

Tuesday, 8 June 2010

08/06/10 WOD

Buy in:
400m run
10 burpees x 2
5 HSPU x 2
20 mountain climbers x 2
10 flutter kicks x 2

Skill: TABATA Boxing

Squat punches

WOD: 'The Seven' (modified)

7 rounds for time

- 7 HSPU
- 7 Thrusters
- 7 Divebomber push ups
- 7 DB deadlift
- 7 burpees
- 7 bicycle sit ups
- 7 pull ups (any grip)

Jay -
Will -

07/06/10

Buy in:
400m run
10 press ups x 2
10 sit ups x 2
10 burpees x 2
10 frontal plane lunge jumps x 2

Skill: Handstand walking

WOD: 'Black Jack'

Jay - 18.35 (PB)
Will - 3 steps / 19.22 (PB)

Sunday, 6 June 2010

06/06/10 REST DAY

A well earned rest :)

05/06/10 Crossfit Reading Strength & Power Event

Event 1 - AMRAP 1 minute log clean & press @ 80% bodyweight (57.5kg)

Jay - 11 reps (1 discounted)

Event 2 - Vehicule Pull (3 tonne truck)

Jay - completed

Event 3 - Medley (prowler push), 50kg keg carry, 6 tire flips

Jay - completed (can't remember time)

Event 4 - Deadlift

Jay - 80,100,120,130,140,150,155,160,165,170,175,180,185,190 (PB of 27.5kg)

Semi-final

Event A - Loading (48kg kettlebell, 60kg anvil, 50kg keg, 50kg sandbag, 75kg boulder, 100kg boulder)

Jay - 1.48 (all objects successfully loaded)

Event B - Yoke carry @ 150kg

Jay - completed

Result: 4th place sub 75kg

:D aaa yeee

04/05/10 REST DAY

Rest Day before the comp

03/06/10 WOD

Buy in:
400m run
5 burpees x 2
10 push ups x 2
10 squats x 2
20 walking lunges x 2

Skill: L-pull ups 5-5-5-5

WOD: 4 rounds for time
-800m run
- 15 burpees

Jay - 21.30

'A mentally tough workout given the circumstances, but it was important for me that I did it"

Thursday, 3 June 2010

02/06/10 WOD

Deadlift 1-1-1-1-1

Jay - 160kg

Tuesday, 1 June 2010

01//06/10 WOD

Buy in:
20 kettlebell swings x 2
10 push jerks x 2
10 split jerks x 2
10 squats x 2
5 dead hang pull ups x 2

WOD: 3 rounds

3 minute AMRAP dumbbell clean & jerk @ 40kg

R1 - 20 reps
R2 - 17 reps
R3 - 20 reps

2 minute rest between rounds

WOD 2:

For time

21-15-9

HSPU
Bar Dips
Push Ups

Jay - 13.29

Monday, 31 May 2010

31/05/10 WOD

Buy in:
400m run
10 push ups x 2
10 lunges x 2
10 burpees x 2
10 box jumps x 2

Skill: L-sit holds

Accumulate 5 mins of L-sit holds and time how long it takes you to do so

WOD: UNBROKEN
4 rounds

- 400m run (5 second leeway of 1st run time)
- 30 push ups
- 30 box jumps
- 30 alternating split jumps

3 min rest between rounds

Jay - 58 minutes / 1.36 / 1.35 / 1.28 / 1.31
Will - 12.21 minutes / 1.48 / 1.35 / 1.39 / 1.34

30/05/10 REST DAY

Resty day

Saturday, 29 May 2010

29/05/10 WOD

Am WOD

Buy in:
Dynamic stretches
10 burpees x 2
5 HSPU x 2
20 lunges x 2

WOD: In 12 minutes

- Run 800m
- AMRAP HSPU in remaining time

Jay - 52

PM WOD (in the pouring rain!)

Buy in:
400m run
10 burpees x 2
10 squats x 2
10 push ups x 2

Skill: KFM

WOD: 'TABATA IN THE RAIN'

With a 10kg med ball
8 rounds - 20 seconds on 10 seconds off

- Ball cleans
- Elevated push ups
- Wood choppers
- Bench press
- Russian twists


Jay
- Ball Cleans: 8/8/8/8/8/8/8/8
- Push ups : 16/14//11/10/10/10/10/10
- Wood Choppers: 8/8/8/8/8/8/8/8
- Bench Press: 20/20/20/20/20/20/20/20
- Russian Twist: 15/15/15/15/15/15/15/15

Will
- Ball Cleans 7/7/7/7/7/7/7/7
- Push ups: 20/15/13/11/10/8/8/8
- Wood Choppers: 7/9/7/7/7/7/7/7
- Bench Press: 17/17/17/17/17/17/17/17
- Russian twist: 10/10/10/10/10/10/10/10

28/05/10 WOD

Buy in:
400m run
10 pull ups x 2
10 push ups x 2
10 burpees x 2
10 squats x 2

Skill: Muscle Ups 6-6-6

WOD: 'Barbara'

5 rounds for time of

- 20 pull ups
- 30 push ups
- 40 sit ups
- 50 squats

3 minute rest between each round

Jay - R1 (4.12) / R2 (4.26) / R3 (4.17) / R4 (3.46) / R5 (3.58)
Will - R1 (4.23) / R2 (4.38) / R3 (4.13) / R4 (5.11) / R6 (4.21)

Thursday, 27 May 2010

27/05/10 WOD

Buy in:
10 pull ups x 2
10 sec handstand holds x 2

Skill: Card Warm Up

WOD: Met Con

- 3 min handstand hold
- 40 pull ups
- 50 push ups
- 60 sit ups
- 70 lateral jump burpees

Jay - 18.30
Will - 24.40
Chris - 23.05

Wednesday, 26 May 2010

26/05/10 WOD


Buy in:
400m run
10 burpees x 2
10 sit ups x 2
10 ball slams

Skill: Death By HSPU

WOD: 'Juggernaut'

150 ball slams for time


Jay - Minute 9 and 9 reps (PB) / 6.09

Tuesday, 25 May 2010

25/05/10 WOD

Buy in:
Cycle
10 squats x 2
10 press ups x 2
10 knees to elbows x 2
10 sit ups x 2

Skill: Deadlift 1-1-1-1-1 (80 % of 1rm)

WOD: For time 30-20-10

- K2E
- Push ups

Jay - 145/ 5.50

Monday, 24 May 2010

24/05/10 WOD

Buy in:
11 burpees x 2
10 SDHP x 2
10 kb swings x 2
10 squats x 2

Skill: Thrusters 3-3-3

WOD: 5 rounds for time

12 deadlifts @ 50kg
9 hang power cleans @ 50kg
10 kb swings @ 24kg

Jay - 70 / 10.18

23/05/10 REST DAY

Rest day :)

Saturday, 22 May 2010

22/04/10 WOD

Buy in:
Joint mobs
10 push ups x 2
10 slow squats x 2
20 lunges x 2

WOD: 'Mainsite'

4 rounds for time

400m run
50 squats

Jay - 11.51

21/05/10 WOD

Buy in:
400m run
10 squats x 2
10 burpees x 2
20 lunges x 2
10 dead hangs x 2

Skill: Clean and Jerk 1-1-1

WOD: Fight Gone Bad

3 rounds (1 min rest between rounds)

1 min wall ball
1 min SDHP @ 30kg
1 min box jumps
1 min push press
1 min row (cals)

Jay - 90kg / 112 / 91/ 93 = 296

Thursday, 20 May 2010

20/05/10 WOD

Buy in:
100 double unders
10 dips (ring and bar) x 2
10 squats x 2
10 sit ups x 2
10 push ups x 2

Skill: Deadlift 1-1-1-1

WOD: UNBROKEN

3 rounds unbroken

- 20 kettle bell swings @ 32kg
- 20 pull ups
- 5 HSPU

Jay - 162.5kg (PB) / Round 1 and 2 complete - Round 3 13 swings and 12 pull ups

Wednesday, 19 May 2010

19/05/10 WOD

Buy in:
400m run
10 push ups x 2
10 sit ups x 2
10 squats x 2
10 push press x 2

Skill: 1 Push Press then 2 Push jerk (complex) heaviest

WOD: 5 rounds for time

400m run
12 push press @ 50kg
20 kettle bell swings @ 24kg

Jay - 80/18.46

Notes: Got 3 out of the 5 rounds swings unbroken but for some reason started doing 15 then 5. It was just getting uncomfortable and I think in my head I was not sticking to going for the full 20. But still, good performance overall considering I'm a bit injured but good mental training as well.

Tuesday, 18 May 2010

18/05/10 WOD

Buy in:
500m row
10 squats x 2
10 push jerk x 2
10 push ups x 2
10 pull ups x 2

Skill: Max kipping pull ups / 49 (and a half) PB Gym Record (fell off pull up bar)

WOD: 'Stength Training' 5 rep max

Back Squat 5-5-5

5 @ 100kg
3 @ 112kg (PB)

Bench Press 5-5-5

5 @ 75kg
2 @ 80kg

Deadlift 1-1-1

1 @ 140kg

Monday, 17 May 2010

17/05/10 WOD

Buy in:
400m run
10 SDHP x 2
10 pull ups x 2
10 push ups x 2
10 squats x 2

Skill: Overhead squat 3-3-3-max reps @ 90% of 3 rep max

WOD: "Ellie"

21-15-9

Overhead squats @ 50kg / Pull ups

42-30-18 double unders

Jay - 67.5kg/6 reps @ 60kg/ 12.10

Notes: I need to work on overhead squats!

Sunday, 16 May 2010

16/05/10 Sunday WOD Jay's Choice


"KING KONG"

3 rounds
1 deadlift @ 155kg
2 muscle ups
3 squat cleans @ 90kg
4 HSPU


Jay - 5.38





Saturday, 15 May 2010

Friday, 14 May 2010

14/05/10 WOD

Buy in:
400m run
10 pull ups x 2
20 swings @ 20 then 24
1o push ups x 2
10 slow squats x 2

Skill: Dead lift 5-5-5-max 80% of 3 rep max

WOD: AMRAP 12 minutes
200m run
15 thrusters @ 40kg

Jay - 140/120 for 5/ 5 rounds + 30m run

Thursday, 13 May 2010

13/05/10 WOD

Buy in:
500m row
10 pull ups
10 light dead lifts
10 push ups
10 light squats

Skill: Cleans 2-2-2-2-2

WOD: 'Elizabeth'

21-15-9

Sqaut cleans @ 60
Ring dips

Jay - 92.5 (PB) / 95 for 1 / 9.59 (PB)

Wednesday, 12 May 2010

12/05/10 WOD

Strength Training

AMRAP 3 minutes
- keg clean and press @ 30kg
20 reps

Grip Strength
3 x 150m farmer's walk with 2 x 15kg plates

10 x clean and jerk + overhead walk @ 60kg

then

Buy in:
400m run
5 chest to bar pull ups
10 squats
5 handstand push ups
10 sit ups

Skill: Split jerk 3-3-3-1-1

WOD:
AMRAP in 4 mins
5 push press @ 50kg
10 overhead lunges @ 20kg

rest 1 min

AMRAP 4 mins
400m run
max burpees

Jay - 80/90/ 4 rounds + 2 push presses/ 34 burpees

Notes: "I'm really fucked off I didn't make 95 for 1 on the split jerk. I know I could have that easily but I just didn't make it happen today. Next time, it's mine!"

Monday, 10 May 2010

10/05/10 WOD

Buy in:
400m run
10 empty bar squats x 2
10 pull ups x 2
10 burpees x 2

Skill: Back squats 5-5-5-max reps 90% of your heaviest 5

WOD: AMRAP 10 mins
7 pull ups
7 push ups

Jay - 90/100/110 (PB)/ 13 reps @ 95 / 15 rounds + 2 pull ups

Notes: "Aaaaa yeeee"

Sunday, 9 May 2010

09/05/10 WOD


Sunday WOD

Buy in:
100 double unders
10 sit ups x 2
10 squats x 2
10 push ups x 2

WOD: "Two Guns"

5 rounds
10 KB front squats
10 KB presses
10 KB walking lunges
10 KB thrusters
150m walking lunge

@20kg x 2

Jay - 27.24

"This was fucking horrible!"

Saturday, 8 May 2010

08/05/10 REST DAY

Rest day...

Did my 37 burpees of the day

Friday, 7 May 2010

07/05/10 WOD


Buy in:
400m run
20 double unders x 2
20 kb swings x 2
10 clapping push ups x 2
10 pull ups x 2
Skill: Thrusters 3-3-3-3


WOD: AMRAP 10 minutes
7 thrusters @ 42.5kg
7 pull ups


Jay - 80kg (PB) / 10 rounds + 7 thrusters

Today I was sooo tired when I got back from uni I just fell asleep. When I woke up I knew I needed to get up to get to training but I felt so lethargic and sluggish. Despite that I forced myself up and out the door and just put those thoughts on the back shelf. When I arrived at the gym I was feeling lame during the warm up and thinking I wasn't going to perform well at all. Suddenly that all disappeared and was replaced by a determination to just OWN!
I killed the thrusters by nailing a PB on the second attempt of 80kg for 3. I felt strong and confident with no doubt in my mind that I could do it. I carried this feeling through to the workout where the score to beat was 7 rounds, the goal to get double figures. I got 10 rounds plus 7 thrusters. I think that speaks for itself :)

Thursday, 6 May 2010

06/05/10 WOD


Buy in:
400m run
10 pull ups x 2
10 push ups x 2
10 slow squats x 2
10 k2e x 2

Skill: Snatch (heaviest single)

WOD: AMRAP 3 mins
200m run
max pull ups

rest 1 min

200m run
max burpees

rest 1 min

200m run
max thrusters @ 40kg

Jay - 60kg (attempted 67.5kg) / 48-31-27

Notes: I wasn't feeling snatch today at all. Mind plays such a huge part in lifts and with a lift as technical as the snatch you need to be on the ball mentally. I was fine up to a point and then just stopped believing I could get the bar above my head and that's what happened. Of course it's not out of my reach, if I can do 65 I can do 67.5 but you need to have a solid mindset. I've made good progress with snatch anyway this week so I'm still a happy bunny. The WOD I did self-doubt a bit to begin with when Simon told me my target was to beat Sam's scores (42 pull ups, 30 burpees and 25 thrusters) a tall order to say the least. When I walked out the door to get ready for the 1st run though, I put it all out of my head and just attacked it. "Just 200m and then as many pull ups as you can do, that's it" trying to break it down in my head into smaller chunks. Although it took a lot of effort I did beat her on everything and that's certainly something to be proud of considering how incredible an athlete Sam is.

Wednesday, 5 May 2010

05/05/10 WOD

Deadlift 1rm training: 160kg !

video


Buy in:
400m run
20 kb swings x 2
10 pull ups x 2
20 squats x 2
10 push ups x 2

Skill: 200m run x 4

WOD: 30-20-10

KB swings (24kg) Box jumps

Jay - 44-43-50-49 /6.01

Tuesday, 4 May 2010

04/05/10 WOD


Buy in:
400m run
10 deadlifts x 2
5 dead hang pullups x 2
10 front squats x 2
10 push ups x 2

Skill: Barbell Complex

5 deadlifts
5 hang squat cleans
5 push press
5 front squats

WOD: Sale Sharks

6 rounds - row 30 seconds on, 30 seconds off for total distance

Jay - 65 (PB) / Attempted 70 and broke at 3rd push press

Sale Sharks:
1) 151
2) 148
3) 151
4) 145
5) 147
6) 148

Total = 890

Monday, 3 May 2010

03/05/10 Bank Holiday WOD


Buy in:
400m run
30 squats
20 push ups
10 pull ups
30 sit ups
20 kb swings
20 burpees

Skill: Snatch


WOD: 3 rounds
- Sandbag run (40kg)
- Tyre flips with jump
- Sledgehammer
- Keg clean and press (30kg)
- V.high box jumps



(You keep going with whatever exercise you're on until the person with the sandbag run has come back!)


Jay - 65kg PB! / Completed the WOD without dying :D







Notes: Yesterday I couldn't pick up that sandbag, today I managed to get it onto my shoulder and ran at least 200m with it!

My goal for snatch is to get a bodyweight snatch which I'm only 8kg off doing at the moment :)



Sunday, 2 May 2010

02/05/10 WOD


Buy in:
500m row
10 pull ups x 2
2 overhead keg carry x 2 (20kg)
10 HSPU x 2
20 squats x 2

Skill: Back Squat 5-5-5

WOD: Strength & Power training

3 rounds for time

1) Single object carry (30kg) bag 400m hill climb

2) Overhead keg walks (20kg) x 6

3) Loading - 50kg keg on to 26" box x 10

4) Tire push + 10kg x 2


Jay - 100kg / 28.14



Saturday, 1 May 2010

01/05/10 WOD


Buy in:

30 burpees of the day

10 push ups

10 sit ups


WOD: 'Black Jack'


Jay - 21.49 (PB)

Friday, 30 April 2010

Thursday, 29 April 2010

29/04/10 WOD


Buy in:
400m run
10 pull ups x 2
10 thrusters x 2
10 push ups x 2
10 squats x 2

Skill: Goat Practice 'Snatch'

WOD:

For time
50 double unders
25 pull ups
40 double unders
20 pull ups
30 double unders
15 pull ups
20 double unders
10 pull ups
10 double unders
5 pull ups

Jay - 62.5kg (PB) / 6.39






Wednesday, 28 April 2010

28/04/10 WOD


Buy in:
400m run
20 double unders
20 squats
10 pull ups

Skill:
Max height box jump
1 power clean + 1 squat clean

WOD: 5 rounds of 400m run, 10 power cleans @ 60kg, 12 kettlebell swings @ 28kg

Jay - 90kg (PB) / 18.24 / 46" box jump (new gym record)

Tuesday, 27 April 2010

27/04/10 Capoeira

Sequence practice...again lol

Monday, 26 April 2010

26/04/10 WOD


Buy in:
400m run
10 pull ups x 2
10 overhead squats x 2
10 wall ball x 2
20 sit ups x 2

Skill: Snatch Balance (doubles)

WOD: 'Karace' (a combination of 'Karen' & 'Grace')

10 rounds for time of:

3 GTO (ground to overhead) @60kg

15 wall ball

Jay - 60 (double) 70 (single) / 14.23


Sunday, 25 April 2010

25/04/10 WOD


Buy in:
400m run
10 box jumps
19 burpees (+ the other 5 I did in the morning)
10 squats
10 push ups
10 pull ups
20 sit ups


Skill: Weighted dead hang pull ups then max rep kipping pull ups

WOD: 'McGhee'
AMRAP in 30 mins
- 5 deadlifts @ 125kg
- 13 push ups
- 9 box jumps

Jay - 6 @ 12kg/5 @ 16kg/4 @ 20kg/ 44 reps (PB) and gym record/ 8 rounds + 1 deadlift






Today was a real mental battle for me in the sense that during this workout I had so many thoughts going through my head I had to fight to keep them out and push through with my lifts (i.e. deadlift as this was the only exercise that was throwing up mind blocks for me). Nevertheless I made it my goal to get through the WOD and not these thoughts stop me and I achieved that. The other focus was keeping my form on the deadlifts. I've gotta say, since my injury I haven't yet made it back up to what I normally lift and 125kg felt like a bitch! Each rep was a BIG effort but it's all good training! No post workout back probs so I'll just keeping climbing the ladder step by step.

Peace in the middle east!
Jay










Saturday, 24 April 2010

24/04/10 KFM


Today I had my first keysi fighting method session and it was awesome! I learnt so much in that one session and it just seemed to fly by. Really enjoyed it and feel like I've come away with a few things that are immediately applicable to real life situations.

Friday, 23 April 2010

23/04/10 Cos Lettuce Challenge


Tonight my dinner was a pretty good zone meal I think, but as it requires you to eat A LOT of vegetables if you're using them as your carbohydrate base I gave myself the challenge of eating a whole cos lettuce!

The meal was:
1 piece of salmon (PROTEIN)
1 whole cos lettuce (CARBS)
3 tomatoes (CARBS)
5 macademia nuts (FAT)

I'm happy to say I achieved the cos lettuce challenge :D

23/04/10 WOD


Buy in:
400m run
10 pull ups x 2
20 kb swings (24kg) x 2
10 squats x 2
20 sit ups x 2

Skill: Split jerk (heaviest double)

WOD: 'Mainsite'
3 rounds for time of 15 hang power cleans (60kg) and 15 burpees

Jay - 90kg (PB) / 6.52

Today I also did my physio exercises for my back and day 22 of the 100 day burpee challenge

Thursday, 22 April 2010

22/04/10 WOD


Buy in:
400m run
10 push ups x 2
10 pull ups x 2
20 squats x 2

Skill: Overhead Squat 3-3-3-1-1 (I actually did one 5 aswell)

WOD:
200m sprint
rest 2 mins
400m sprint
rest 3 mins
800m sprint
rest 4 mins
AMRAP 4 mins kettlebell swings @32kg

Jay - 70 for 5 (PB) 75 for 3 (PB) 80 for 1 (PB) / 43secs/1.31/3.06/50 reps

Wednesday, 21 April 2010

21/04/10 WOD


Buy in:
400m run
20 wallball
10 clapping push ups
20 sit ups
10 dead hang pull ups

Skill: Dead lift practice 3-3-3-1-1 (got to 140 for 1)

WOD: AMRAP 15mins
15 kettlebell swings (24kg)
10 pull ups
5 cleans @ 60kg

Jay - 5 rounds + 2 clean

Note: Also did my 20 burpees of the day. Deadlifts felt fairly good, although 140 for 1 felt tough and 145 is my 5 rep max :S So I guess more technique practice and training it is definately in order. I see physio tomorrow for a check of my lower back and hopefully that will give me a confidence boost for deadlifts :)

Tuesday, 20 April 2010

20/04/10 Crossfit Reading Strength and Power Meet

So just to remind myself for what I need to be thinking about training for, the event consists of...

1) A vehicle pull
2) A deadlift event
3) A loading event
4) A heavy medley (?)
5) A single object carry
...and another medley!

Maybe I'll get some more info nearer the time

20/04/10 Capoeira

Did sequence practice today that was so long I don't think it ever ends!
A good laugh though :)

Monday, 19 April 2010

19/04/10 WOD


My first day back at Cross-Fit Central Manchester :)
Here's what I had to welcome me...

Buy in:
500m row
10 squats x 2
10 push ups x 2
10 pull ups x 2
20 walking lunges x 2

Skill: Shoulder Press 3-3-3-3

WOD: AMRAP 10 mins 8 SDHP (40kg) 5 burpees

Jay - 57.5kg (PB) / 12 rounds + 1 SDHP

I tried 60kg on the shoulder press and got 2 reps just not the third. The third rep on 57.5 was a real gut buster! So 60 is my goal for next time and 13 rounds in that metcon.

Sunday, 18 April 2010

18/04/10 REST DAY

Rest Day


"I still need more healthy rest in order to work my best. My health is the main capital I have and I want to administer it intelligently"

- Ernest Hemingway

Saturday, 17 April 2010

17/04/10 'Modified Team Murph'

Buy in:
400m run
10 pull ups
10 squats
10 push ups
16 burpees

WOD: 'Modified Team Murph' - Me & Will

Teams of 2 must complete...

400m run
100 pull ups
200 push ups
300 squats
400m run

Rules: Both partners must run at the same time. Both people must be in before starting the bodyweight exercises. 1 person must rest while the other is working)

Time - 20.17

Friday, 16 April 2010

16/04/10 WOD


Buy in:
Cycle 5 mins
5 burpees x 2
5 ring pull ups
10 squats x 2
5 pistols x 2

WOD: 7 rounds of 5 muscle ups - 10 pistol squats (on each leg) for time

Jay - 18.44

(Right leg needs more work, felt like a had a massive knot in my glute!)

Thursday, 15 April 2010

15/04/10 WOD

Buy in:
400m run
10 push ups x 2
10 squats x 2
Burpees of the day x 14
20 walking lunges x 2

Skill: Pistol squats & parallel bar dips


WOD: 400m walking lunge for time (with 2 x 3kg dumbells)

Jay - 11.45

"This WOD is a lot meaner than it first appears!"

Wednesday, 14 April 2010

14/04/10 WOD


Buy in:
400m run
10 squats x 2
10 SDHP x 2
13 burpees

Skill:
Thrusters 21-15-9 @ 42.5kg (Men's Fran Rx)
30 consecutive kettlebell swings (24kg)

"My goal is to get 30 swings in a row with the 32kg"

WOD: 'Fight Gone Bad' back yard style
5 exercises, 1 minute on each, 3 rounds (no rest between exercises, 1 min rest between rounds)

Sandbag SDHP - 27/24/24
Unders & Overs - 8/8/9
Sledgehammer swings - 38/39/40
Farmer's Walk Step Ups - 16/18/16
Box Jumps - 50/46/50

Tuesday, 13 April 2010

13/04/10 WOD

Morning

Front Squat 3-3-3-1-1

Jay - 3 @ 95 and 1 @ 102.5

Evening

Buy in:
10 double unders x 2 (broke 2 ropes)
20 walking lunges x 2
10 squats x 2

WOD: 5-4-3-2-1

5 minutes handstand push ups
4 minutes squats
3 minutes push ups
2 minutes mountain climbers
1 minute sit ups

Jay - 26/168/70/83/26 = 373


Will got PB double unders 13 reps!

Inspiration: "I'm going to show you how great I am"

http://www.youtube.com/watch?v=1lDNlwk6Tc0

Quote of the day

"One who fears failure limits his activities. Failure is only the opportunity to more intelligently begin again."

- Henry Ford

Monday, 12 April 2010

12/04/10 WOD

Buy in:
Lap of South Parks
10 pulls ups x 2
10 squats x 2
10 sit ups x 2
10 push ups x 2

Skill: Handstand max hold then 4 x 30 second holds

WOD: "Cindy"

Jay - 1.23/18 rounds

http://http://www.telegraph.co.uk/health/healthnews/7557489/Gym-goers-need-to-change-routine-to-see-results.html

Just another article that proves crossfit style training works!

12/04/10 Crossfit Reading Strength and Power Event

I have now registered for the Crossfit Reading Strength and Power Event in June and I can't wait!

Gonna train hard and hit it hard!

11/04/10 Rest Day/COD

Rest Day

COD "Challenge of the Day"

Team 100 rope pyramid climbs with 9kg weighted bag (22ft) for time:

Me,Chris,Will: 1h22minutes

Saturday, 10 April 2010

10/04/10 WOD

Buy in:
Joint mobs
Dynamic stretching
400m run

Skill: Max Push Ups

WOD:
3 rounds for time

800m run
50 spider climbers
3 burpees

Jay - 53/13.23

Friday, 9 April 2010

09/04/10 WOD


Buy in:
Rope pyramid climb
40 transverse mountain climbers x 2
10 dead hang pull ups x 2
10 close grip push ups x 2
8 burpees

Skill: Gymnastics Strength (ring push ups)
6 x 12 ring push ups

WOD: 'Squat Torment'
For time:

75 squats
5 pull ups
10 divebomber push ups
35 squats
15 toes to bar
15 squats
20 russian twists
5 squats
25 alternating split lunge jumps

Jay - 8.52

Thursday, 8 April 2010

Quote of the day

"This workout isn't tougher than you!"

- Me


08/04/10 WOD

Buy in:
Lap of the field
5 burpees x 2
10 squats x 2
20 rotational lunges x 2

Skill: Sprint training

4 x 90m sprints
active recovery jog back

WOD: '100 Burping pull ups' for time

Complete 100 burpees while at the top of every minute performing 2 pull ups before resuming burpees

Jay - Sprint times: 1)12 secs 2) 10.7 secs 3) 12 secs 4)10.9 secs / 11.28 (WOD time)

WOD 2: 30 ring rows for time

Jay - 2.56

Note: Don't try and go for max reps until fatigue, best to go submax in sets

Wednesday, 7 April 2010

07/04/10 WOD


Buy in:
100 double unders
10 push ups x 2
20 squats x 2
10 sit ups x 2
20 mountain climbers x 2

Skill: Push ups
- Push up obstacle course (unstable bases)
- 8 x 6 tri plane push ups (sagittal/frontal/transverse)

WOD: 'TABATA something else' modified

8 rounds, 20 seconds on, 10 seconds off

1) Double Unders (rope broke during 2nd round so changed to tuck jumps)
1 = 35 2 = 10 3 = 25 4 = 20 5 = 24 6 = 26 7 = 21 8 = 16
TOTAL: 151

2) Push Ups
1 = 15 2 = 13 3 = 13 4 = 7 5 = 6 6 = 8 7 = 5 8 = 7
TOTAL: 67

3) Sit Ups
1 = 10 2 = 9 3 = 10 4 = 8 5 = 8 6 = 9 7 = 8 8 = 9
TOTAL: 71

4) Mountain Climbers
1 = 22 2 = 21 3 = 20 4 = 20 5 = 20 6 = 13 7 = 20 8 = 21
TOTAL: 157

5) Squats
1 = 16 2 = 15 3 = 17 4 = 18 5 = 16 6 = 17 7 = 15 8 = 20
TOTAL: 134

Tuesday, 6 April 2010

06/04/10 WOD

Buy in:
400m run
Bear Crawl x 2
10 double unders x 2
10 empty bar DB thrusters x2

Skill: HSPU (3 sets of max reps)

WOD:

1) AMRAP 400m run then max burpees
2) AMRAP 400m run then max DB thrusters (19kg)
3) AMRAP 400m run then max DB jump squats (19kg)

Jay - HSPU (14-10-10) PB
Burpees 24
Thrusters 36
Jump Squats 43

Monday, 5 April 2010

Quote of the day

"I certainly don't regret my experiences because without them, I couldn't imagine who or where I'd be today. Life is an amazing gift to those who have overcome great obstacles, and attitude is everything!"

- Sasha Azevedo

WOD 05/04/10

Buy in:
cycle 7 miles
10 pull ups x 2
5 burpees x 2
20 mountain climbers x 2
10 squats x 2

Skill: Dead hang pull ups 3 sets

WOD: 20 minute AMRAP

5 kipping pull ups

10 unstable bridge push ups

5 log dips

15 unstable log squats

15 tyre jumps

20 lateral jumps ("bunny hops")


Jay - 6 rounds + 5 tyre jumps

Sunday, 4 April 2010

Quote of the day

"If you always put a limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them."
- Bruce Lee

04/04/10 Rest Day



REST DAY

"what a drag..."

Saturday, 3 April 2010

Paleo diet

http://www.youtube.com/watch?v=uCFZoqmKf5M

I like this vid, check it out.

Insight of the day

Training today it was raining a lot (as it has been for the past..ever) and it's very easy to perceive it as a downer from looking at all the things it stops you from doing or makes more unpleasant. But in reality it all depends on your perception, how you're going to take it. It doesn't really stop you from doing anything and as far as unpleasant goes, it will be if you think that. But I was geared up and looking forward to training I just didn't care. It actually felt quite refreshing and sort of makes you feel like your dictating what you're doing, not the weather!

Crossfit forging mental toughness baby!

Jay

WOD 03/04/10

Buy in:
400m run
10 double unders x 2
10 squats x 2
20 walking lunges x 2

Skill: Pad work ('the slip' technique)

WOD 1: Mainsite
Run 1600m
Rest 3 minutes
Run 1200m
Rest 2 minutes
Run 800m
Rest 1 minute
Run 400m

Jay - 6.43/4.50/3.17/1.24

10 minute rest

WOD 2: 21-15-9 dumbell thrusters & double unders

Jay - 2.34

"LOADS OF RAIN!"

Quote of the day

"No rest is worth anything except the rest that is earned"

- Jean Paul